There is one certain phrase you may have encountered while trying lose weight. That phrase is “fat burning”.
Weight loss Pills shape the language through your labels. AM radio advertising for fat loss clinics studies their marketing pitch with the phrase. And fewer sites than this use the term to maximize SEO and clicks at the expense of the truth.
And the truth is this: no pill, no detox program, no food or drink can help you “burn” fat.
Your body just doesn’t work that way. Fat loss is a complex physiological process that does not happen through just one “switch”, but many, and nobody can flip one of these switches. It takes multiple long-term behavior changes to lose weight – and keep it off.
If all of this has dashed your hopes for burning fat, fear not. You can now start making one of those behavioral changes into your life – and that change is really, really delicious too: smoothies.
The right smoothie can provide a post-workout meal or snack with all of the nutrients you need to fill yourself – and stay full – as well as build and maintain muscle. Namely, these nutrients are protein and fiber, both of which have powerful abdominal filling and snack craving abilities. In general, Men’s Health recommends consuming 30 grams of protein and five grams of fiber per meal for maximum benefit. Many of the smoothies below hit (or come pretty close) to these goals.
Plus, they’re loaded with the flavor you need to keep coming back again and again.
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Berry Greens Shake
In a blender, combine 1 scoop (35 grams) of vanilla or strawberry protein powder, 1 cup of loosely wrapped baby spinach, 1 cup of frozen mixed berries, and 1 teaspoon of ground flaxseed. Puree until well mixed, then add 6 to 12 ounces of milk, plant-based milk, or water until the consistency you want is achieved. Served 1
Per serving: 290 calories, 31 g protein, 31 g carbohydrates (6 g fiber), 7 g fat
In a blender, combine 8 ounces of unsweetened almond milk, 2 ounces of cherry juice, 1 banana, and 1 scoop (35 g) of protein powder. Puree until everything is smooth. Served 1.
Per serving: 366 calories, 32 g protein, 39 g carbohydrates (4 g fiber), 13 g fat
Chocolate banana shake
In a blender, combine 1 scoop (35 g) chocolate protein powder, 1 frozen banana, and 1 heaping tablespoon of peanut butter. Puree until well mixed, then add 8 to 10 ounces of unsweetened almond milk and ice cream until the consistency you want is reached. Served 1.
Per serving: 445 calories, 26 g protein, 53 g carbohydrates (6 g fiber), 15 g fat
Coconut raspberry cashew shake
In a blender, combine 1 1/3 cups unsweetened coconut milk beverage, 1 scoop (35 g) protein powder, 1/2 cup frozen raspberries, 1 tablespoon cashew butter, and 2 teaspoons agave syrup. Puree until everything is smooth. (Coconut serving bowl optional.) For 1 person
Per serving: 422 calories, 30 g protein, 44 g carbohydrates (1 g fiber), 15 g fat
Chocolate and cherry shake
In a blender, combine 12 ounces of water, 2 scoops (70 g) of chocolate protein powder, 2 cups of fresh or frozen sweet dark cherries (pits removed), 1 cup of fresh spinach, 1 tablespoon of walnuts, 1 tablespoon of ground flaxseed, 1 tablespoon of dark cocoa powder. Puree until everything is smooth. Served 1.
Per serving: 585 calories, 59 g protein, 38 g carbohydrates (8 g fiber), 22 g fat
Apple, oat and blueberry shake
In a blender, combine 12 ounces of water or milk, 2 scoops of vanilla protein powder, 1 apple (pitted and cut into wedges), 1 cup of spinach, 2 tablespoons of almonds, 1/4 cup of uncooked oats, and a dash or two of ground cinnamon. Puree until everything is smooth. Top with blueberries. Served 1.
Per serving: 535 calories, 58 g protein, 46 g carbohydrates (9 g fiber), 13 fat
Pineapple and banana shake
In a blender, combine 12 ounces of water or milk, 2 scoops of vanilla protein powder, 1/2 banana, 1 cup of pineapple, 1 cup of spinach, 1 tablespoon of ground flaxseed, 2 tablespoons of unsweetened coconut flakes, 1/2 cup of natural yogurt.
Per serving: 525 calories, 58 g protein, 46 g carbohydrates (9 g fiber), 12 g fat
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