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Diet Smoothie Recipes

Health smoothies

Diet smoothie recipes can be a great addition to your weight loss plan, providing you are using the right ingredients and following a good regime.

With a powerful dieting system you can easily and effectively burn body fat, improve your digestion and reduce bloating.

Green tea extract in particular is very effective at helping you to burn fat cells in your body. Besides this, green tea also has many other health benefits. Packed with nutrients and antioxidants, this green powerhouse can also be made into several other healthy food and beverage items, including weight loss smoothies.

So, to provide some variety and to also give an option to those who just don’t like green tea, then another great way to get the helpful properties into your system is by using it in your smoothie recipes.

By adding green tea to your smoothie can help to boost your metabolism, increase your bodies ability to process and eliminate fat cells and prevent fat from re entering the system.

Smoothies are not only delicious and nutritious, they are also really easy to make. So how do we go about making a green tea smoothie and what do we need to put in it?

A strawberry smoothie

A Warning About Diet Smoothie Recipes

Before we continue, we’d like to address a misconception about smoothies. Many people think it is healthy to put a lot of fruit in their smoothies. Although they will taste great with all that fruit, they will also be loaded with sugar.

If you’re not careful, a home made juice containing several different varieties of fruit can be well over your recommended daily allowance (RDA) of sugar.

Having these kind of smoothies will not only be counter-productive to your dieting efforts, but it can also lead to a highly acidic internal environment within your body. Having a highly acidic environment can mean you are far more likely to to be prone to a wide range of health concerns.

So to avoid this from happening, make sure you keep the fruit content of your smoothies well balanced. If you are concerned about or are interested to know more about which foods make your body more acidic and which make it alkaline, here is a good resource for you to check out.

So does this mean that fruit is bad?

No, not at all. Fruit is very good for us, however, most fruit has a high sugar content so we should monitor how much we are eating per day. With smoothies we now have the ability to consume more of the goodness of items placed into our juicer which, can be good or bad, depending on what we put in it.

When it comes to preparing your weight loss smoothies a good ratio to bear in mind is a 4:1 ratio of veggies to fruit. This means for every four vegetable items you add to your smoothie you can use one piece of fruit.

If you have not tried this before you will be surprised at just how good these smoothies taste!

This ratio is not set in stone, it is just a guide depending upon which fruits and vegetables you are using. Be aware of the sugar content of your fruit and aim to get a balance.

A green smoothie

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Smoothies & Sugar Content

The average RDA of sugar per day is as follows (1):

Men - 38g
Women - 25g

This is also just an average guide as it does also depend on your age, size, and how physically active you are.

If you want to check the sugar content of the most popular fruits then see this article here.

This list can help to give you an idea of how much sugar you might be having.

Adding avocados to your weight loss smoothies won’t really affect your sugar intake much. However, if you are adding mangos, bananas and blueberries for example then you definitely need to be careful and limit how much you put in!

How To Add Green Tea to Your Diet Smoothie

When adding green tea to your weight loss smoothies we generally recommend that you use a powdered form of Japanese green tea known as Matcha.

Matcha is a high quality green tea from Japan that has been milled into a powdered form during it’s processing.

Matcha is known as a ‘super’ green tea, as the EGCG’s (the special antioxidants present in green tea that are responsible for the majority of it’s health benefits) is around three times higher than that found in most other green teas.

In 2000, a study by Kao et al was reported in The American Journal of Clinical Nutrition (2) with regards to the effects of EGCG on obesity. They found that regular consumption of EGCG significantly reduces body weight as well as the intake of food.

When adding matcha powder to your smoothie, all you need is 2/3 teaspoon!

Matcha green tea

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Diet Smoothie Recipes with Green Tea

Here are a few recipes to help get you started on making smoothies that will assist in your weight loss.

You will notice that NONE of these smoothies have cows milk, cream or ice-cream. Stay away from that stuff when making smoothies to help with your weight loss!

These are some great recipes for weight loss smoothies. The majority of the ingredients either have fat burning properties, help to break down fat, help to reduce bloating, improve digestion and bowel movements, or act as fillers to help you feel full and resist the need for snacking.

Recipe No.1

  • 1/4 cup of oatmeal (blended on its own first to a powder-30 seconds)
  • 1/4 avocado
  • 1 medium banana
  • 1 handful baby spinach leaves (Use organic spinach leaves as non-organic can maintain a lot of pesticides from spraying)
  • 1 handful kale
  • 1/2 glass of almond milk
  • 1 teaspoon wheat grass powder
  • 20g fresh ginger root
  • 1/3 traspoon matcha green tea powder

Recipe No.2

  • 1 grapefruit
  • 15g sliced, fresh ginger root
  • 4 sticks celery
  • 1/2 glass of mineral water
  • 1/3 teaspoon matcha powder
  • 1 handful of ice cubes

Recipe No.3

  • 2 medium pears
  • 1 handful of kale
  • 14g sliced, fresh ginger root
  • 1/3 teaspoon matcha powder
  • 1 tablespoon of pine nuts
  • 1/2 glass mineral water

Recipe No.4

  • 21/2 tablespoon of organic peanut or almond butter (non-organic peanut butter often contains a lot of additives)
  • 1 medium banana
  • 1-2 tablespoons of ground flaxseed
  • 1/2 glass of almond milk
  • 1 handful of kale
  • 1/3 teaspoon of matcha powder

Recipe No.5

  • 1 handful of baby spinach leaves
  • 100g cooked beetroot
  • 4 sticks celery
  • 1/2 glass of mineral water
  • 1 apple
  • 1/3 teaspoon matcha powder

Recipe No.6

  • 1 glass almond milk
  • 1 teaspoon of organic peanut butter
  • 2 sticks celery
  • 1/4 avocado
  • 1 handful baby spinach leaves
  • 1.5 tablespoons of chia seeds
  • 1 pear
  • 15g fresh, sliced ginger root
  • 30g pumpkin seeds
  • 1/3 teaspoon matcha powder

Recipe No.7

  • 100g of blueberries
  • 4 sticks celery
  • 1/2 cup of baby spinach leaves
  • 1/3 of cucumber
  • 1/4 avocado
  • 1 teaspoon wheat grass powder
  • 1/3 teaspoon matcha powder
  • 1/2 glass mineral water
  • 2-3 slices of fresh ginger

Recipe No.8

  • 1 glass almond milk
  • 30g pumpkin seeds
  • 2 medium apples
  • 1/4 avocado
  • 1 handful baby spinach
  • 1 handful kale
  • 20g ginger root
  • 1 teaspoon wheat grass powder
  • 1/3 teaspoon matcha green tea powder

Experiment yourself and see what diet smoothie recipes you can come up with!

Coco Zen
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