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SMOOTHIES are a great way to pack in extra fruit and vegetables into your diet. According to one expert, drinking them could also help you lose weight.
Smoothies are a popular drink because they can be made with almost any fruit and vegetables. Popular in the morning, adding a smoothie to your daily diet is a great way to get more nutrients into your diet and according to one expert, can help you shed the pounds.
When starting a weight loss journey, it can be overwhelming due to all the different diets on the market.
However, in order to lose weight, a slimmer must be in a calorie deficit.
This means they are burning more calories than they are consuming and there are many calculators online to workout a calorie deficit.
According to David Wiener, Training Specialist at Al-based fitness and lifestyle coaching app Freeletics, health drinks are widely overlooked.
He told Express.co.uk: “With the fear of hidden sugars and fats, many turn down these drinks when calorie counting or kicking off their health journey. However, the drinks that are sometimes overlooked are not as bad as we might initially think.
“Many of these drinks, such as smoothies, are full of nutrients and vitamins and can even aid those trying to drop the pounds as they can help you feel fuller for longer.
“Drinks which are high in protein could also boost your metabolism, which can help with your weight loss efforts, as the higher your metabolism, the more calories you will burn at rest.
“Low calorie teas and colourful nutritious smoothies are also full of antioxidants which offer health benefits for those trying to lose weight.
“Smoothies are a great way to fill your body with some of the best vitamins and nutrients, and not only are they quick and easy, but they are delicious as well. Anything can be thrown into a smoothie.
“They’re colourful, tasty, full of nutrients and perfect for those people who are always on the go. The best fruits to include in smoothies are strawberries and blueberries, as they are fantastic for burning fat as well as being full of antioxidants which would even activate the fat burner genes.
“It’s easy to pack in the nutrients quickly with smoothies, adding all of the fruits and vegetables you like.”
According to the expert, some smoothies could help you lose weight.
This is mainly down to the fruits and berries they contain.
He said: “The enzymes within these fruits help to dissolve body fat and clear up your circulatory system.”
Another benefit of smoothies is that they can help to keep you fuller for longer.
This will help reduce the need for snacking throughout the day, meaning slimmers will naturally eat less food.
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."
When combined with protein, they help aid muscle development.
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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.
Their fiber and protein content can keep you full for longer.
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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.
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.
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They can help crowd out less nutritious foods.
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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."
