The amount of shake combinations you can throw in a blender is really endless. But, if you are looking specifically lose some belly fatthere are certain ingredients and food groups that can help reduce the waistline.
To better understand healthy smoothie-making habits that can help slim your waistline, we asked medical expert Lauren Manaker, MS, RDN, author of The new mom’s pregnancy cookbook and Feeding Male Fertilityto give us their best tips and tricks.
“Smoothies can help people eat more fruits and vegetables in a simple way,” says Manaker. “Given that 90% of Americans do not meet their fruit and vegetable needs, this can be a very positive thing.”
However, there are some common mistakes that people make when making smoothies. According to Manaker, some mistakes include using ingredients with little nutritional value, over-portioning, and using ingredients with too much sugar.
“Smoothies can absolutely support weight loss, as long as they’re part of an overall healthy diet,” she says.
Here are some smoothie habits Manaker suggests to help shrink your waistline, and for more healthy tips on how to drink, here it is. The #1 Best Juice to Drink Every Day, Science Says.
For anyone looking to lose weight, a few main components are recommended to create a substantial and healthy shake. Manaker explains that simply mixing a lot of fruit into your concoction adds too many calories and won’t help you reach those weight loss goals.
In fact, together with the fruit, it suggests including protein, fiber, and healthy fatsbecause “they give shakes great staying power and can help people [from] feeling pangs of hunger.
Some examples of other nutrient packed ingredients might include nut butter, fat-targeting spicesor some form of plant-based protein. These kinds of ingredients create “a balance,” according to Manaker, which in turn leads to a more complete drink that can better support building a smaller waistline.
“Lots of shakes [that] don’t contain healthy fats or proteins, they can cause a spike in blood sugar when consumed,” she explains. Spikes in blood sugar can be the result of too much glucose and can make it difficult to lose weight because the excess glucose that your body doesn’t use for energy settles as body fat. Healthy fats and protein help stabilize blood sugar, slow digestion and keep you feeling full, according to Joslin Diabetes.
Subscribe to our newsletter!
Drinking shakes throughout the week can potentially support steady weight lossbut as always, it is possible to have too much of a good thing.
“Some people don’t realize that what they’re drinking is actually 2 to 3 servings, which is more than they probably need,” says Manaker.
Manaker recommends that the best way to make a shake to reduce belly fat is to “measure the portion of the shake to make sure you’re not consuming too much.” She suggests measuring the calories in your smoothie ingredients, including fruit, nut butter, liquid ingredients, and more.
If you’re not sure what your calorie goal should be to trim that waistline, here’s how many calories do you need to eat to lose weight.
If your goal is to lose abdominal fat, then your daily sugar intake will play an important role. According to Manaker, some ingredients like “flavored yogurts made with added sugar can become a sugar bomb once the smoothie is made,” especially along with natural fruit sugars and any added sweeteners.
Instead of, unsweetened greek yogurt is a great option to add to your smoothies for a thicker consistency and a source of high in protein that instantly helps with belly bloatingwithout a crazy amount of sugar.
“Adding ‘natural’ sweeteners like agave can add even more calories without much in the nutrition department,” says Manaker. “I love using dates in my smoothies to add some sweetness without added sugars.”
not just do dates contain powerful antioxidants, they can also potentially help you lose belly fat. Dates (in moderation) can be a substitute for white sugar, with nutrients and fiberand help you better avoid refined/added sugars that contribute to weight gain.
Now that you know the proper habits, here’s a delicious Manaker shake that you can make at home! These high volume nutrition shakes tick all your nutrient boxes to support a healthy immune system and guide potential weight loss. And if you’re looking to create your own blend, here are Manaker’s tips on how to make the best milkshake.
Get the recipe for her super immunity shake.
For even more smoothie recipes, check out our 25 best smoothies for weight loss.
