Smoothies are one of the easiest breakfasts you can make. But if you’re trying to lose weight, registered dietitian Leslie Langevin, MS, author of The anti-inflammatory cookbook, told POPSUGAR, “a fruit shake would not be the best idea, as it is a large dose of sugar that comes at once without a lot of protein or healthy fats to satiate it or to avoid a big spike in your sugar levels in blood “.
To create a filler shake to help you lose weight, Leslie suggested this recipe formula:
- 1 cup of fruit: berries are the highest in fiber and antioxidants.
- 1 cup of milk of your choice: If you use plant-based milk, try getting one with protein like Silk Protein Milk, Ripple (made with pea protein), or unsweetened soy milk.
- 1 fat of choice: 1/4 avocado 1 tablespoon nut butter; 1 to 2 tablespoons of ground flaxseeds, chia seeds, or hemp seeds; or 2 tablespoons of pumpkin seeds or almond flour.
- Extra protein: 1 tablespoon of protein powder; try plant-based for more fiber and nutrients.
Registered dietitians Stephanie Clarke, RD, and Willow Jarosh, RD, of Nutrition C&J added that your shake should aim to:
Calories: 300 to 400
Fiber: 5 to 10 grams
Protein: 13 to 20 grams
Carbohydrates: 40 to 60 grams
Healthy fats: 10 to 15 grams
Sugars: 36 grams or less
Sticking to this formula will create a filling shake that ensures you get healthy carbohydrates, protein, and fats. Carbohydrates give you energy, healthy fats and fiber will keep you fuller longer, and protein will keep you energized. To maximize your weight loss potential and increase protein, healthy fats, and fiber in your recipe, add the following ingredients to your shakes.