While it is a fact that fruit smoothies can help to lose weight and can be very healthy and nutritious, it may not be always good if you are not very carefully. If you are a regular visitor to restaurants you are certain to come across smoothies that are rich in calories and fat contents.
The most common high-fat and high-calorie ingredients are ice cream, fruit syrups, yoghurt that is full-fat, sugars, etc. These smoothies are better termed as self indulgent desserts rather than being called as nutritious snacks. Hence if you are keen on weight loss by consuming fruit smoothies you should ensure that you use them as balanced meal replacements than anything else.
Nutrition and Ingredients
You should stay away from the commercial smoothies that are mostly too sweet and full of calories. They hardly help you in your weight losing endeavor and in fact they might work just the opposite.
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To cite a few examples, if you go in for a 24-Oz smoothie made from peach in any retail outlet, you would be consuming 450 calories, apart from 90 g of sugar and 100 g or carbohydrates. You could instead replace this with a healthier option of 1 cup nonfat Greek Yoghurt, along with soy milk or skimmed milk. If you add a single piece of chilled or frozen fruit or sliced fruit juice with a scoop of protein powder, you could come out with a healthy recipe of fruit smoothie.
There are quite a few of us who also use fruit smoothies as meal replacements. This indeed is an intelligent decision if one goes by the findings of certain studies which are featured in the magazine Nutrition Journal.
Obese and overweight people who participated in this meal replacement plan for a period of 40 weeks, lost more weight than other participants who opted for the traditional low calorie diet. This method is not very difficult to follow and all it requires is to drink a healthy smoothie that contains anything between 250 to 400 calories as a meal replacement. If you feel hungry in between, you could opt for some light snacks.
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At the end of the day, there is no doubt that that the amount of weight you wish to lose is directly proportional to your calorie intake and calorie burnout. If you wish to lose 1 lb of weight you should either burn or save 3,500 calories. If you can eat 700 calorie of traditional meal and replace the next meal with a smoothie you will be saving 300 calories per day which will result in a weight loss of 3/4 lb per week.
If you are keen on losing weight in a healthy way, you should go in for a balanced diet. Having too many smoothies in the garb of meal replacement will not work and you could end up consuming more calories rather than restricting or curbing it.