Green smoothie for weight loss
5 days, 5 tried and tested recipes
In American movies, I used to see the main characters starting their day with a green slushy for breakfast. It didn’t look good and didn’t seem tasty, but they said they drank it because it was healthy. Stars like Cameron Diaz and Olivia Wilde also start their day with a green smoothie. As a morning coffee lover, I don’t think it’s an option for me, but I became curious about what these green smoothies are all about. How do you make a super-healthy, slimming green smoothie? What mistakes should you avoid?
They say that green smoothies are great for cleansing the body, as well as providing valuable vitamins and fiber early in the morning. They improve digestion, help rid the body of accumulated waste products and toxins, and alkalize the body. Vitamins provide energy to get your day off to a lively start.
I decided to test its magical powers, so I decided to give up my beloved morning coffee and start drinking green juice for 5 days. I’ll write down what I experienced for you too.
What should go into a green smoothie?
All you need for a green smoothie is a handful of vegetables and a larger handful of fruit. More precisely: water + fruit (60%) + a handful or two of green leaves + flavorings
The fruit can be, for example: banana (this makes it nice and sweet, so no other sweetener is needed), apple, kiwi, strawberry, pineapple, raspberry, cherry.
You can use anything you like, just make sure you don’t use more than two fruits.
Green vegetables include baby spinach, lamb’s lettuce, celery, kale, and arugula.
Other flavorings may include ginger, lemon, honey, sweetener (if necessary), spirulina, or other superfoods.
There are tons of recipes on the internet, but I let my imagination run wild and let my creativity and the food in my fridge inspire me.
5 days, 5 tried and tested recipes
Saturday: strawberry “green” smoothie
Maybe I made a mistake on the first day, but my first green smoothie didn’t turn green. 🙂 Since I didn’t have any bananas at home, only some frozen strawberries, it turned out a nice red color. But it was very tasty.
I put these in:
- 2 handfuls of frozen strawberries (I defrosted them a little beforehand)
- half a handful of parsley
- a piece of cucumber
- a small piece of ginger
- 1 tablespoon of quadruple strength sweetener
- 200 ml water
Effect:
Within an hour or two after eating, I could already feel the diuretic effect of the parsley and cucumber, so I was very happy that it was the weekend and I didn’t have to go to work.
Suggestion: leave diuretic vegetables out of your green smoothie if you have to travel or have plans after drinking it.
Sunday: Avocado, carrot, and apple green smoothie
I started my second day with an avocado smoothie, which also contained carrots and apples. The avocado gave it a nice green color. The color was fine, but I think I got the quantity wrong, because even though I only added one of each ingredient, I still ended up with two large servings. I had to add 2.5 dl of water to make it drinkable.
I put these in:
- 1 carrot
- 1 avocado
- 1 apple
- Juice of 1 lime
- 1 tablespoon of quadruple-strength sweetener
- 2.5 dl water
Effect
I only drank one serving and saved the other for the next day, as it was enough liquid for me. I was used to drinking one cup of coffee, but now I drank 2.5 dl of green smoothie. However, I definitely felt energetic after drinking the smoothie, and I didn’t miss coffee at all. Maybe it “booted” me up faster than coffee, but it’s also true that since I made the smoothie fresh, I spent a little time peeling the apples and carrots while still feeling sleepy.
Monday: Avocado, beetroot and apple green smoothie
Since I accidentally made two servings the day before, my green smoothie was waiting for me in the refrigerator door on Monday morning. I was glad I didn’t have to bother with making it.
Suggestion: prepare your portion the night before so it’s ready to cook.
Effect
It took 30 minutes after drinking the smoothie for my sleepiness to pass. It seems I can wake up without coffee. The avocado turned my smoothie into a real energy bomb, so I skipped my morning porridge afterwards. However, when I got to work, I had my first coffee because I craved the taste of coffee. I was energetic all day. (Of course, I’m not sure if this was due to the green smoothie).
Tuesday: banana-spinach-lime
I woke up very sleepy on Tuesday morning because my alarm clock woke me up from a dream. With difficulty and sleepy eyes, I stumbled into the kitchen. My first stop was the coffee maker, but as I reached for my coffee mug, I saw the bananas I had bought the day before. It immediately occurred to me that I should make a green smoothie. I got started on it, but I must admit, I really craved the taste of coffee.
I used these ingredients:
- 1 banana
- 2 handfuls of fresh spinach
- Juice of ½ lime
Effect: This smoothie was the least appealing in terms of taste. It had a really “green” flavor. Thirty minutes after drinking it, I was still yawning and thinking about the taste of my coffee. I gave in to temptation and drank one. I thought I’d try this one too. Let’s see how the two taste together!
Drinking the coffee filled me with joy. I enjoyed every drop. It occurred to me that I hadn’t consumed my smoothie in this way at all. 1:0 in favor of coffee.
Wednesday: strawberry-spinach-lime
I thought I’d give the green smoothie one last chance. But to make it fair, I eliminated all the mistakes I had made so far. I looked at recipes and chose one that looked mouthwatering (since I was only satisfied with the taste of the first strawberry smoothie so far). I prepared everything that went into the machine the night before, so all I had to do the next morning was pour it in. This was my favorite of the five recipes.
I put these in:
- 2 handfuls of frozen strawberries (defrosted beforehand)
- 1 banana
- 2 handfuls of spinach
- Juice of ½ lime
- 1 tablespoon of quadruple-strength sweetener
- 200 ml water
Personal experience
It is important to preserve the natural flavor of the vegetables and fruits, so do not over-season them and, if possible, do not use dairy products, as yogurt or milk will alter the flavor.
It is worth consciously combining the ingredients of the smoothie, as each vegetable and fruit has different beneficial effects. For example, if your goal is to lose weight, it is worth adding ginger, celery, and apples to your smoothie, but citrus fruits are also very good fat burners. There are special smoothies for beautiful hair and skin, which usually contain avocado, beetroot, and orange. The green leaves found in green smoothies, such as spinach or kale, are rich in chlorophyll, which aids in detoxification and cell regeneration. Experiment to find out which ingredients you can use to make your own green smoothie that is healthiest for you.
Tips for making and storing green smoothies
Making green smoothies is easy, but a few tips can help you along the way. First, always use fresh, high-quality ingredients. Choose fresh vegetables and fruits that look good and are not rotten. If possible, choose organic ingredients to avoid consuming chemicals and fertilizers.
It is also important to use the right proportions when making green smoothies. Start with small amounts and gradually increase the quantity of ingredients to find the flavor and texture that suits you best. Don’t forget to add green leaves, which are the most nutritious part of green smoothies.
Storing green smoothies is also important. It is best to consume them fresh to preserve all the nutrients and flavor. However, if you make too much, you can store green smoothies in the refrigerator in an airtight glass container. Try to consume them as soon as possible so that they do not lose their flavor and freshness.
How do others do it?
I was curious to know if my friends drank green smoothies, so I asked them and told them about my experiment and what vegetables I was drinking in the mornings. To my surprise, even my friends who are otherwise advocates of healthy eating had never consumed green smoothies. In fact, they had never even heard of them. “What are they and how do you make them?” they asked.
I then turned to the experts and posted the question on our Facebook group for certified nutritionists.
What do I think about green smoothies for breakfast? Do you drink them? Are they really better than coffee?
I was delighted that many people commented on it. Most of the commenters wrote that they consume it. (One person wrote that they were disgusted by the very idea.) They definitely find it better than coffee, but it should not be forgotten that it does not contain caffeine. Some people drink it before their coffee. Many wrote that it is good instead of breakfast if it also contains valuable protein and fat.
“It’s good and healthy, but blended smoothies are absorbed more quickly, so not everyone will be able to stretch it out for breakfast (e.g., a protein type). You can make it more complete with protein powder and some kind of fat source, such as chia seeds, flax seeds, or MCT oil, and then it’s good as a separate meal.” Regina
You can also drink protein shakes made from green leaves, coconut chia mct, and raw eggs. Now that’s really filling! That will keep you going until noon… My favorite: 1/2 lime, 1/2 snake yam, 1/2 avocado, 100g baby spinach… that’s the base… 🙂 then you can vary it.” Saci
“I don’t think one has anything to do with the other 🙂 There’s no caffeine in green smoothies 🙂 🙂 But physiologically, if there’s fat in it, I think it’s okay. Chia, avocado, egg yolk, coconut, olive… as Saci writes.” Eva
Summary
It was impossible to test whether the green smoothie really helps to get rid of waste products and toxins accumulated in the body in just five days. To do so, I would have had to consume it for at least one month, or preferably three months. What I did notice was that I felt a little more energetic. I’m not sure if this effect was due to the green smoothie, or perhaps just the pleasant feeling I had every morning knowing that I had already done something good for my health early in the day and ticked off one or two of my four daily servings of fruit and vegetables.
Of course, no healthy green drink can replace caffeine and the taste of coffee. I think you can keep drinking coffee and also drink green smoothies. Both are good for different things. Some people find a green smoothie in the morning is enough, while for others it’s not enough. Everyone has to find out for themselves. There is no one-size-fits-all method, just as weight loss does not work the same for everyone. That’s why I create personalized diet cards and sample diets in the Lifestyle Change Package. For me, green smoothies are for a mid-morning snack or afternoon snack. The vitamins and fiber in the smoothie are still effective, but I need more carbohydrates for breakfast.
Update: After five days of green smoothies, I started losing weight on the seventh day. Maybe it’s worth doing a green smoothie week once a month if you want to lose weight? Try it out for yourselves and write about your experiences in the comments.
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