Their high liquid and air content keeps you full.
While chewing your food may be satisfying, the liquid content of smoothies can play a significant role in keeping you physically satiated, thus aiding your long-term weight loss efforts.
"Being naturally high in water, fruits and vegetables are, by default, low in energy density, which is the number of calories divided by the weight in grams," explains Elizabeth Brown, MS, RDN, CPT, The Kitchen Vixen, a registered dietitian and certified holistic chef based in Santa Monica, California. "Not only do smoothies add water to these already water-rich foods, by way of blending, you also incorporate more air into the volume of your soon-to-be weight loss smoothie."
The Smoothie Diet: 21 Day Rapid Weight Loss Program
When combined with protein, they help aid muscle development.
While the thought of eating steak after steak may sound laborious, drinking smoothies is a delicious and easy way to increase your protein intake and help build muscle along the way.
"Smoothies containing whey protein aid in muscle building. Muscles burn more energy, even when you are sitting and sleeping," thus helping you shed pounds more easily, explains Marie Ruggles, MS, RD, CN, CDE, creator of The Whole Foods Quick Start Guide with Tracker.
For more incentive to keep these satisfying drinks on your menu, check out these Side Effects of Giving up Smoothies, According to Science.
Their fiber and protein content can keep you full for longer.
Want to say goodbye to those hunger pangs telling you to snack between meals? A smoothie might just be the easiest way to bid them adieu once and for all.
"Making a smoothie with mostly veggies, one to two fruits, and a protein source can aid in weight loss. It's full of fiber and protein, which can help you feel full longer," explains Stacy Roberts-Davis, RD, LDN, of Flavorful Nutrition LLC.
The Smoothie Diet: 21 Day Rapid Weight Loss Program
They can help stabilize your hunger hormones.
Adding some protein to your favorite smoothie recipe can not only keep you feeling full for longer, but it may also help suppress your hunger hormones and kick those cravings to the curb.
"Whether you use a protein powder, cow's milk, Greek yogurt, or tofu, you can bolster the protein content which will help you have a satisfying smoothie that also fills you up with supportive calories, rather than empty calories that are lacking nutrients. In fact, higher protein intake increases levels of the appetite-reducing hormones GLP-1, peptide YY, and cholecystokinin, while reducing your levels of the hunger hormone ghrelin. This can help lead to a reduction in calories throughout the day," explains Lisa Bruno, MS, RDN, founder of Well Done Nutrition.
They can help crowd out less nutritious foods.
The easiest way to eat fewer junk foods isn't necessarily to prohibit them—sometimes, it's easier to crowd them out with a greater proportion of nutrient-dense, low-calorie foods instead.
"Smoothies allow you to easily increase your fruit and vegetable intake," says Bruno. "On average, only 14 percent of American adults consume at least two servings of fruit and at least three servings of vegetables daily. A diet high in fruits and vegetables is optimal for weight management. We should aim to eat two to three cups per day of both fruits and veggies."
Need some smoothie ideas to try? Check out The Best-Ever Weight Loss Smoothies!
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