shakes can be a lifesaver on busy days when you need something nutritious on his belly as he runs out the door. But if you’re not careful, your smoothie may be loaded with too many calories and ingredients that may work against your quest to lose excess belly fat.
Why is having too much belly fat a concern? Unlike fat that appears in other areas of the body, abdominal fat can include visceral fat or fat that can surround certain organs like the liver.
Data has shown that visceral fat can be linked to an increased risk of developing conditions including metabolic syndrome, cardiovascular disease, prostate, breast, and colorectal cancers, Alzheimer’s disease, and type 2 diabetes.
The key to a flat stomach support smoothie is to include the trifecta of nutrients in the mix. Having a source of healthy fats, fiber, and protein can help keep you full for a longer period of time, possibly helping you eat less later in the day and ultimately helping you lose weight. Additionally, adding these nutrient sources to your concoction can help regulate blood sugar levels, which can help prevent weight gain also.
If you’re looking for seriously delicious smoothie recipes that require only 5 ingredients and can help you on your journey to losing belly fat, read on for eight great mixes that are sure to help. satisfy you.
Ingredients
1/2 cup vanilla Greek yogurt
2 SunGold kiwifruit
1 cup chopped cabbage
1/2 banana, previously frozen
1 cup canned pineapple chunks
This vitamin C-packed smoothie can help fuel your body with this important antioxidant. Why is this important for belly fat? The data shows that people with adequate vitamin C status oxidizes 30% more fat in certain situations vs. those with low levels of vitamin C. Because of this, people with vitamin C deficiency may be more resistant to losing fat mass.
Zespri SunGold Kiwi (kiwifruit with golden flesh) is an excellent source of vitamin C, providing more than 100% of your daily vitamin C needs in a single fruit. Plus, this deliciously sweet golden kiwi provides the complete feel-good nutrition package with over 20 vitamins and minerals, including fiber, potassium, folate, vitamin E, and of course, vitamin C. These kiwis are packed with sweetness, but without added sugar!
Combining SunGold kiwifruit with other vitamin C foods, like pineapple and kale, gives this concoction even more of this key nutrient. And the Greek yogurt adds a bit of fat and protein to give this smoothie some staying power.
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Ingredients
1 tablespoon raw walnuts, shelled, soaked in water overnight, drained
1/2 cup 2% milk
1/2 cup frozen strawberries
2 pitted prunes
1 pinch of cinnamon
Walnuts can be a fantastic addition to your smoothie recipe if you are trying to reduce your belly fat. Eat dry fruits, such as walnuts, can positively affect fat accumulation through appetite control, displacement of unfavorable nutrients, increased diet-induced fat burning, and improved gut microbiome functionality.
The prunes add some satiating fiber to the mix, and the milk provides satisfying protein and fat, helping to reduce the blood sugar spike after drinking this delicious shake.
Ingredients
3/4 cup cubed seedless watermelon
1/2 cup frozen cherries
1/2 banana, previously frozen
1/4 tablespoon lime zest
1/2 cup 2% milk
(Optional: 1/4 tablespoon hemp seeds to cover)
Watermelon is the quintessential hydrating food, thanks to the natural electrolytes it contains. Plus, seedless watermelon contains more than 90% water, which helps you stay hydrated while you eat it.
But this fruit can also help you control abdominal fat. A study showed that compared to eating less healthy foods, eating watermelon resulted in less hunger, less future food consumption, and greater satiety. Watermelon consumption was also linked to decreased body weight, body mass index (BMI), systolic blood pressure, and waist-hip ratio.
Ingredients
1 1/2 cups fresh baby spinach
1/2 cup 2% milk
1 tablespoon nut butter
1/2 cup frozen mixed berries
1/2 banana, previously frozen
Spinach is a vegetable that is a natural source of lutein. And since data shows that eating vegetables rich in lutein may reduce intra-abdominal visceral fat in certain populationsincluding it in your smoothie can help you reach your goal.
Berries and bananas add a bit of natural sweetness, while milk and nut butter add a boost of fat and protein to promote satiety.
Ingredients
1/2 cup frozen mango
1/2 cup fresh strawberries
1/4 cup kale
1 tablespoon of flax seeds
1/2 cup of kefir
“This smoothie has four fiber-providing ingredients: mango, strawberries, kale, and flaxseed.” roxana ehsaniMS, RD, CSSD, LDN, registered dietitian nutritionist and national media spokesperson for the Academy of Nutrition and Dietetics shared.
She adds that they are all nutrient-dense ingredients rich in vitamins, minerals, antioxidants, and dietary fiber. “Consuming a diet rich in fruits and vegetables, lean protein and healthy fats is associated with lower weight, as these foods are generally loaded with nutrients and relatively low in calories.”
Finally, kefir, which is a “probiotic-rich fermented beverage, can also help support your overall health, immune system, and gut health. Research has found that eating a diet rich in probiotics like kefir can support and maintain your gut microbiome in good shape. -balanced, but it can also help you lose belly fat,” he explained.
Ingredients
1 cup vanilla Greek yogurt
1/2 cup milk of choice
1/2 banana, previously frozen
1 cup of brewed green tea
1/4 cup diced avocado
Including green tea in your smoothie not only adds a unique flavor, it can also help you lose belly fat, as consumption of green tea catechins improves exercise-induced changes in abdominal fat and serum triglycerides. In addition, avocado consumption has been linked to lower abdominal obesity. Adding these belly fat burning ingredients to your smoothie may be just what you need in your daily smoothie recipe.
Ingredients
1/2 banana, previously frozen
1 pitted prune
1/4 cup chickpeas rinsed and drained
1 tablespoon cashew butter
1/2 cup 2% milk
Adding chickpeas to smoothies is an amazing way to add plant-based protein and soluble fiber to the mix. In A studyVisceral fat decreased by nearly four percent for every 10-gram increase in daily soluble fiber intake, making it an obvious addition to your diet if you’re trying to lose belly fat. The cashew butter adds some plant-based protein and healthy fats, and the prunes and bananas add amazing flavor.
Ingredients
1 cup of 100% orange juice, fortified with vitamin D and calcium
1/2 cup frozen strawberries
1 banana, previously frozen
1/2 tablespoon chia seeds
1 scoop vanilla protein powder
100% orange juice is packed with nutrients like folate, thiamin, and vitamin C. And if you opt for a fortified juice, you can also get a decent amount of calcium and vitamin D when you drink this classic drink.
According to the results of a study in the American journal of clinical nutrition, people who drank orange juice fortified with vitamin D and calcium had a greater loss of visceral fat tissue compared to those who did not drink fortified orange juice, making it a natural choice to add to your smoothie to help with belly fat loss Protein powder adds some important protein, which increases the satiety factor. And chia seeds provide healthy fats, which most of us can use a bit more of.
