Maybe you have tried to drink shakes to lose weight. How did that work for you? Success depends on many variables, such as the composition of your normal diet, how much you exercise, and what type of shakes you make or buy.
For some people, meal replacement shakes can help them achieve a calorie deficit while providing important nutrients that may be missing from their normal diet. For others, drinking weight-loss shakes can come as an unpleasant surprise, failing to make them gain weight and, worse, inching them closer to type 2 diabetes.
For those reasons, some dieticians are fans of shakes, while others advise their clients against them or suggest being judicious about how they’re made. Below, we’ve rounded up the views of some of the registered dietitians on our medical advisory board. You be the judge.
Smoothies can be a great way to get extra protein and nutrients without much effort and can help you lose weight.
“Protein helps slow down digestion, so it fills you up faster and keeps you satisfied longer,” he says. medical board expert Amy Goodson, RD, CSSDauthor of The Sports Nutrition Playbook. “Make a shake with 20 to 30 grams of protein with milk, Greek yogurt, and/or protein powder to increase feelings of fullness. Liquid bulk often gives people a feeling of fullness.”
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“Personally, I am not a fan of shakes to lose weight. I recommend eating real food and eating calories, not drinking them to lose weight,” says the medical expert. Julie Upton, MS, RDco-founder of Appetite for Health Consulting. “For some people, shakes can help them lose weight, while for others they can’t. Losing weight means you’ve created a calorie deficit. If drinking a shake for a meal causes you to consume fewer calories overall, it will help you lose weight.” If you drink a high-calorie shake that adds calories or keeps your calories down, your weight may actually increase.”
“Smoothies can absolutely be a healthy staple for weight management,” he says. Lisa Moskovitz, RDCEO of NY Nutrition Group, author of The The nucleus 3 Healthy Eating Plan. “If you’re trying to intentionally lose weight, focus on protein, fiber, and fat—the trifecta of healthy eating.”
Protein it can come from Greek yogurt, milk, tofu, or protein powder. Fresh or frozen fruit offerings fiber and adding a vegetable, such as spinach, kale, zucchini, or cauliflower, provides extra bulk and nutrients for the gut. Fat like avocado, chia seeds or almond butter, it helps maintain power and satisfaction, she says.
“I often recommend smoothies as a great way to get into multiple food groups,” says Moskovitz. “The trick is to add bulk with vegetables. Vegetables are not only nutrient-dense and low in calories, they’re also packed with energizing and metabolism-supporting nutrients.”
When you mix a smoothie at home, you have control over the ingredients. Not so in smoothie shops and convenience stores.
“Store-bought shakes often contain added sugars in ‘turbinado’ form,” says Goodson. “This added sugar can quickly add up to a lot of calories. Be sure to evaluate the calories of all ingredients and the serving sizes of shakes if your goal is to lose weight.”
“I usually recommend smoothies as a snack or as part of a meal with something chewy, like a slice of toast,” she says. Laura Burak, MS, RDowner of Laura Burak Nutrition.
Combining a smoothie with something chewy makes it more satisfying. If his goal is weight loss, Burak advises keeping an eye on ingredient portions.
“All it takes is adjusting the ingredients and using fruit with no added sugars or syrups, low-sugar yogurts and milk, and portioning calorie-dense ingredients like nuts and nut butter to create a balanced meal or snack fit a diet for your specific goals,” she says.
burak’s book lose weight with smoothies presents 100 recipes that will help you do it.
Like most dietitians on our medical board, Lauren Manaker, MS, RDNauthor of The new mom’s pregnancy cookbook Y Feeding Male Fertility, believes that shakes may be appropriate for weight loss, depending on the ingredients chosen, the portion size enjoyed, and what is included in the meal plan for the rest of the day. Smoothies can be especially helpful for “breakfast patterns,” she says.
“We know that 90% of Americans don’t eat the recommended servings of produce, and people who eat breakfast regularly tend to have fewer nutritional gaps, which can help support weight loss goals,” says Manaker.
Shakes should always contain healthy carbohydrates, protein, healthy fats and fiber to promote satiety. And the size of the portions must be appropriate.
“Chia seeds and hemp seeds are easy additions to weight loss shakes that tick the boxes for healthy fats, fiber and protein, making them go-to ingredients when I guide customers on how to create a shake to help you lose weight,” Manaker says.
With a smoothie or any smoothie or juice drink, it’s easy to unknowingly swallow a lot more calories than you expect, so be careful, according to Tammy Lakatos Shame, RDN, CDN, CFTY Lyssie Lakatos, RDN, CDN, CFTalso know as The twins of nutrition.
“We explain it to our customers this way: When you eat four apples, you’re aware you’ve eaten them, but when you drink four blended apples, they might blend into a cup or less of liquid, and you might not. you do”. be aware of how much you’re consuming,” they say. “Usually when you drink your calories, rather than eat them, it’s not as satisfying as when you eat the real food, and you end up eating more calories later in the day. And, if you’re loading your shakes with sugar, syrup, excess fruit, or other add-ins, you could be unknowingly creating a calorie bomb.”
As long as their customers keep an eye out for blender mistakes when making smoothies, The Nutrition Twins believes smoothies can be a great part of a weight-loss diet.
“They’re especially helpful for people on the go who often choose unhealthy, high-calorie foods when they’re in a pinch,” they say.
Advice: Add vegetables to your smoothies to increase fiber and satiating nutrients while keeping overall calories low. Recommend your recipe for Blueberry Chai Protein Smoothie.
“It’s a great weight-loss snack because you get about 18 grams of satisfying protein in less than 200 calories and it contains helpful weight-loss ingredients,” they say. “The Pea Protein Powder Helps You Lose Weight even when calories are not restricted and actually more effective than whey protein in fighting hunger. Berries contain the phytochemical C3G, that increases fat metabolism and suppresses appetite. And the naturally sweet cinnamon stabilizes blood sugar and reduces body weight and abdominal fat, which helps prevent obesity.”
Drinking smoothies is an easy way to get a ton of nutrients like fruit, healthy fats from nut butter, protein, and fiber in just one glass.
“The protein and fiber content of fruits and vegetables can help people experience a feeling of fullness within hours of consuming a smoothie,” says Goodson.
She recommends the following ingredients for a good weight loss smoothie:
- high quality protein such as cow’s milk, Greek yogurt, or protein powder
- 1-2 servings of fruit. A serving can be 1/2 a banana, 1/2 cup of chopped fruit, 1 cup of berries, etc.
- a handful of vegetables like spinach or kale for added fiber and nutrients
- 1 tablespoon healthy fat such as nut butter, chia seeds, or ground flaxseed
For more delicious smoothie recipes, get a copy of The 7-Day Shake Diet: Lose up to a pound a day and drink your way to a flat stomach!
