Smoothies can be a lifesaver on busy days when you need something nutritious in your tummy while you run out the door. But if you’re not careful, your smoothie may be loaded with too many calories and ingredients that can work against your efforts to lose your excess belly fat.
Why is having too much belly fat a concern? Unlike fat on other parts of the body, belly fat can include visceral fat, or fat that may surround certain organs such as the liver.
Data has shown that visceral fat may be associated with an increased risk of developing conditions such as metabolic syndrome, cardiovascular disease, prostate, breast and colorectal cancer, Alzheimer’s disease and type 2 diabetes.
The key to a flat stomach-supporting smoothie is to include the nutrients trifecta in the mix. Having a source of healthy fats, fiber and protein can help you stay satiated for a longer period of time, possibly helping you eat less later in the day, ultimately supporting weight loss. Plus, adding these food sources to your concoction can help regulate blood sugar levels, which can also help prevent weight gain.
If you’re on the hunt for some seriously delicious smoothie recipes that require only 5 ingredients and can help you in your journey to lose belly fat, read on to find eight great blends that are sure to satisfy you.
1 Kiwi Zonsopgang Smoothie
INGREDIENTS
1/2 cup Vanilla Greek yogurt
2 SunGold Kiwis
1 cup chopped kale
1/2 banana, previously frozen
1 cup canned pineapple chunks
This vitamin C smoothie can help fuel your body with this important antioxidant. Why is this important for belly fat, you ask? Data show that people with adequate vitamin C status oxidize 30% more fat in certain situations than those with low vitamin C status. As a result, people who are deficient in vitamin C may be more resistant to losing fat mass.
Zespri SunGold Kiwi (the kiwi with the golden flesh) is an excellent source of vitamin C, providing more than 100% of your daily vitamin C needs in one fruit. In addition, this deliciously sweet golden kiwi offers the complete package of feel-good nutrition, with over 20 vitamins and minerals, including fiber, potassium, folate, vitamin E, and of course, vitamin C. These kiwis are bursting with sweetness, but with no added sugar!
Combining the SunGold kiwis with other vitamin C foods, like pineapple and kale, gives this concoction even more of this important nutrient. And the Greek yogurt adds some fat and protein to give this smoothie some extra power.
2 Strawberry Walnut Smoothie
INGREDIENTS
1 tbsp raw walnuts, shelled, soaked in water overnight, and drained
1/2 cup 2% milk
1/2 cup frozen strawberries
2 pitted prunes
1 pinch cinnamon
Walnuts can be a fantastic addition to your smoothie recipe if you are trying to reduce belly fat. Eating nuts, such as walnuts, can have a positive impact on fat accumulation by controlling appetite, displacing unfavorable nutrients, increasing fat burning, and improving the functionality of the gut microbiome.
Plums add some satiating fiber to the mix, and the milk provides satisfying protein and fat, reducing blood sugar spikes after drinking this delicious smoothie.
3 Watermelon Smoothie
INGREDIENTS
3/4 cup cubed seedless watermelon
1/2 cup frozen cherries
1/2 banana, previously frozen
1/4 tbsp lime zest
1/2 cup 2% milk
(Optional: 1/4 tbsp hemp seeds for topping)
Watermelon is the hydrating food of choice, thanks to the natural electrolytes it contains. Moreover, seedless watermelon is made up of more than 90% water, which keeps you hydrated while you eat it.
But this fruit can also help you get your belly fat under control. One study showed that compared to eating less healthy foods, eating watermelon resulted in less hunger, less future food consumption, and greater fullness. Watermelon consumption was also associated with lower body weight, lower body mass index (BMI), lower systolic blood pressure, and lower waist-to-hip ratio.
4 Green Machine Smoothie
INGREDIENTS
1 1/2 cups fresh baby spinach
1/2 cup 2% milk
1 tablespoon walnut 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 lutein-rich vegetables can reduce intra-abdominal visceral fat in certain populations, including it in your smoothie may help you reach your goal.
The berries and bananas add some natural sweetness, while the milk and walnut butter add a boost of fat and protein to promote satiety.
5 Mango Kefir Smoothie
INGREDIENTS
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1/2 cup frozen mango
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1/2 cup fresh strawberries
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1/4 cup baby kale
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1 tablespoon flaxseed
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1/2 cup kefir
“This smoothie has four fiber-filling ingredients – mango, strawberries, kale and flaxseed,” Roxana Ehsani, MS, 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 proteins and healthy fats has been linked to lower weight because these foods are generally packed with nutrients and are relatively low in total calories.”
Finally, kefir, a “fermented beverage rich in probiotics, can also help support your overall health, immune system and gut health. Research has shown that eating a diet rich in probiotics like kefir can support and balance your gut microbiome, as well as help you lose belly fat,” she explained.
6 Green Tea Smoothie
INGREDIENTS
1 cup vanilla Greek yogurt
1/2 cup milk of choice
1/2 banana, previously frozen
1 cup brewed green tea
1/4 cup diced avocado
Adding green tea to your smoothie not only provides a unique flavor, but may also help you lose belly fat, as green tea catechin consumption enhances exercise-induced changes in belly fat and serum triglycerides. In addition, avocado consumption has been associated with less belly fat. Adding these belly fat-busting ingredients into your smoothie may be just what you need in your daily smoothie recipe.
7 Chickpea banana smoothie
INGREDIENTS
1/2 banana, previously frozen
1 pitted plum
1/4 cup rinsed and drained chickpeas
1 tablespoon cashew butter
1/2 cup 2% milk
Adding chickpeas to smoothies is a surprising way to add plant-based protein and soluble fiber to the mix. In one study, visceral fat dropped by nearly four percent for every 10 grams 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 serious plant-based protein and healthy fats, and the plums and bananas add great flavor.
8 Protein-Packed OJ Smoothie
INGREDIENTS
1 cup 100% orange juice, fortified with vitamin D and calcium
1/2 cup frozen strawberries
1 banana, previously frozen
1/2 tsp chia seeds
1 scoop vanilla protein powder.
100% orange juice is packed with nutrients like folic acid, thiamine and vitamin C. And if you opt for an enriched juice, you’ll also get a decent amount of calcium and vitamin D when you drink this classic beverage.
According to the results of a study in the American Journal of Clinical Nutrition, people who drank orange juice enriched with vitamin D and calcium had more loss of visceral adipose tissue compared to those who did not drink the enriched OJ, making it a natural choice to add to your smoothie to help with belly fat loss. Protein powder adds serious protein, which contributes to the satiety factor. And the chia seeds provide healthy fats, which most of us could use a little more of.
