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How To Make Green Smoothies For Weight loss: Beginner’s Guide

how to make green smoothies

Last Updated:June 12, 2018

Have you been finding it difficult to lose weight? ​You have tried everything (or almost everything) under the sun, all in a bid to shed excess weight. But nothing seems to be working.

​Would you be willing to try one more solution that will give you your desired result?

​You have probably heard of but have not given it a try!

​Green smoothies have over time proven to work well for in your weight loss journey. Because it is based on natural ingredients. So, it is quite safe to consume and you don’t have to worry about unnecessary side-effects.

In the next few lines, we’ll take a look at some notable benefits of green smoothies and how it can help you through your weight loss journey.

What is a Green Smoothie?

what_is_a_green_smoothie_featured_image

A green smoothie is a puréed fruit drink that contains leafy greens such as kale , spinach, lettuce, yogurt, fruit juice or milk as well as other ingredients that make up a tasty smoothie.

The outcome of this blend of leafy greens ends up looking ‘green,’ hence the name-Green smoothie.

You should take note, however, that not all ‘green smoothies’ become green after puréeing. The color of the smoothie is however, not too important. What is important is what goes inside and the health benefits you can get from it after drinking it for a specific period.

So, don’t worry if your puréed fruit drink turns out looking brown or purple. The final color would be a combination of the content or ingredients.

Every smoothie has a combination of its own unique ingredients and taste. This makes it possible for you to select the smoothie that is suitable for your needs.

Health Benefits of Green Smoothies

health_benefits_of_green_smoothies_featured_image

If you want to take up an improved or healthier lifestyle and acquire more energy, then drinking green smoothies may be the way out.

​It is considered a good and healthy habit of drinking at least one cup of green smoothie every day to see its efficacy.

​But what really are the health benefits that one can derive from drinking smoothies packed with leafy greens and fruits?

1. Green smoothies are full of essential nutrients

essential_nutrients

The human body needs nutrients to thrive and to remain healthy. Most of these nutrients cannot be manufactured by the body and must be ingested.

​Green smoothies are the ideal choice because they are full of nutrients which help to restrain you from unnecessary cravings. This implies that you will no longer be inclined to eat snacks or junk foods which are not too healthy for you.

2. Green smoothies detoxify the body

When you start drinking green smoothies on a daily basis, your hair, skin, and nails begin to look healthier. This happens as a result of the detoxification and cleansing processes that occurs when you consume green smoothies on a regular basis.

​Thanks to the leafy greens in your smoothie, your hair becomes glossier and softer while your skin becomes smoother, clearer, and more radiant.

3.Daily consumption of green smoothies drive illnesses away

When you drink green smoothies every day, it acts as a preventive measure against diseases.

​Thanks to the nutritious content of green smoothies which provides the nourishment the body needs on a consistent basis, you can enjoy a better mental performance and faster healing.

4. Green smoothies eliminate mood swings

Drinking green smoothies eliminates mood swings as a result of minimized intake of processed foods. The fruits and greens used in making green smoothies provide the needed alkaline that neutralizes the acids in the blood.

5.Green Smoothies Help you control your cravings

Binge eaters are usually faced with the challenge of controlling their appetite and find it difficult to stay away from snacks and junk food.

​However, with Green smoothies, you have a feeling of fullness and this helps to cut down the cravings you get.

Can Green Smoothies Really Help Me To Lose Weight?

green_smoothie_weight_lose

The thing is, green smoothies themselves do not possess any inherent characteristics that make people lose weight. But losing excess weight is a side effect that is usually associated with drinking green smoothies.

​How could this be?

​The truth is that when you drink these smoothies, your cravings for sugary foods reduces and makes you pay more attention to the type of food you consume every day.

​Of course, if your eating habits remain the same, despite drinking green smoothies daily, you will not experience any reduction in your waistline.

​On the other hand, if you replace your regular meals with green smoothies and remain consistent, you will begin to notice the changes as regards your weight.

Creating the Perfect Smoothie

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As mentioned earlier, creating the perfect smoothie is not rocket science. It’s all about making a green smoothie that is mixed uniformly.

​As you go through the blending process, you may need to add water from time to time to stop the mixture from becoming too thick.

​You should always have this formula in mind when making your smoothie: liquids, leafy greens, fruits and vegetables, boosters, and ice (LLFBI).

​This is the perfect combination of ingredients to produce the perfect smoothie.

​By following this healthy formula, you will not put off by the taste of your smoothie and still get the necessary nutrients that your body needs.

Before jumping over the main part, let's watch a video that shows how to make green smoothies​ step-by-step.

What You Will Need?

The following are some of the materials and ingredients you will need to make the perfect green smoothie:

​1. A Blender/Mixer:

blender

​Get hold or purchase a good blender that can purée ingredients uniformly so that you won’t have those leafy greens floating around in your smoothie. You should also consider the type of blender to go for, and whether you would prefer single servings or making big batches at a time.

​While some mixers have both options, most have only one option or the other.

For single serving smoothies, a budget friendly blender will be your best ​choice.

2. Knife and cutting board:

cutting-board

Some blenders, no matter how good, may not wholly pulverize your ingredients. It is therefore, advisable to prep your smoothie ingredients before tossing them into your blender.

Wash your veggies and cut them into pieces to prevent clogging up of your blending machine.

Note that if your ingredients contain a lot of fiber, you may need to dice them up first before puréeing them. Dicing your ingredients will also safeguard the blades of your blending machine and make them last longer.

3. Mason jar:

mason_jar

You can use a Mason jar to store excess green smoothie. Mason jars don’t spill their content and are easy to use.

These jars don’t permeate the taste of plastic into your smoothie, thus retaining its flavor. The best way to enjoy green smoothies, however, is to consume the mixture when it is still fresh.

4. Your ingredients:

smoothie_ingredients

You should get your ingredients such as apples, beets, dates, carrots, nuts, banana, chia seeds and leafy greens like spinach, kale, and lettuce.

It all depends on your taste and goal, but these ingredients are all you need to make your healthy smoothie.

You may need to add raw honey, agave syrup, ginger, cinnamon, vanilla, and nutmeg to spice the mixture to taste. This makes it possible for you to add a personal touch to your recipe and still stay healthy.

Smoothie Ingredients to Avoid:

Green smoothies should contain fresh fruits and vegetables, which deliver essential nutrients to the body. However, you should be wary of the type of ingredients you use when making your green smoothie.

The following are some of the ingredients that should be avoided whenever you want to make green smoothies:

1. Sweeteners: Most of the time, green smoothies are not savory when it comes to taste. This is why most people avoid consuming the healthy mixture. Some individuals try to change the taste of their smoothies by adding sweeteners. This could become excessive and be counterproductive.

If your goal is to lose excess weight, it is advised that you stay away from sugars as much as possible.

Fruits have natural sugars and are more than enough to make your smoothie very tasty. You can also incorporate the use of prunes or dates to enhance the taste of your green smoothie.

2. Dried out greens: You should avoid using dried greens when making your smoothie since they are already dehydrated. Greens are usually dried to increase their shelf life. They are not suitable for making green smoothies.

3. Using fruit juices from the stores: Store-bought fruit juices don’t contain any natural components that are considered healthy, no thanks to its sterilized nature.

Store-bought fruit juices need to be enriched with synthetic nutrients (plainly stated on their labels). According to medical research, synthetic nutrients are not readily absorbed by the human body.

Pro Tip: If you need to add any fruit juice into your green smoothie, make sure you prepare the juice yourself in your kitchen.

4. Superfoods:  Superfoods have been over-hyped, no thanks to the weight loss supplement ads out there. Superfoods like acai berries, spirulina, maca, Goji berries, etc. are still being debated when it comes to the health benefits they offer to the human body.

​It is advised that you consume superfoods in moderation, especially if you have to add them to your green smoothie.

How to Make Green Smoothies Step By Step?

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Now, let’s dive in and run through the process of making green smoothies.

Step 1: Preparation of Your Smoothie Ingredients

  • Prepare your ingredients (Fruits,vegetables) by washing them thoroughly.
  • Get a jug of water nearby. The size of your blender, the components as well as the amount of smoothie you want to make will determine how much water you will use. Mangos, bananas, etc. tend to make smoothies thicker while melons, which already contain water, will add moisture to your smoothie to make the blend uniform.
  • Get these liquids to enhance your smoothie: coconut milk, water, almond milk, soy milk, yogurt, coconut water, etc. They add flavor and improve the taste of your smoothie.

Step 2: Blending Your Smoothie Ingredients

  • Blend up the greens and liquid first into your countertop blending machine, so that the blender can puree it properly. As liquids you can use coconut water, orange juice etc. Then, fire it up for about thirty seconds to one minute
  • Add your fruits– grapes, orange, mango, banana – and blend the mixture until smooth.
  • Next, add ice or nuts as you wish to spice it up a bit. You can also add protein powders or your preferred superfood.

Step 3: Adding Your Favorite Flavors to Your Smoothie

This is the part where you get to play around and add your preferred flavor. You have different options available which include:

  • ​Protein powders such as soy protein powder, rice protein powder, etc.
  • ​Seeds such as chia, flax, etc.
  • ​​Superfoods such as maca powder, spirulina, goji berries, etc.
  • ​Nut butter such as almonds, sunflower, peanut, etc.

​Each item will enhance the taste of your smoothie and make it more appealing and tasteful to drink.

Step 4: Adding Sweeteners or Spices (Optional)

This is optional, but if this is the part where you add your preferred spice or sweetener to enhance your smoothie’s flavors.

​If your smoothie already has sweet fruits like banana and pineapple, then there might actually be no need to add sweeteners.

​Suitable sweeteners include dates or raw honey. You can also use ginger, cinnamon or vanilla to spice up your green smoothie.

Some Pro Tips to make your smoothie more healthy and delicious:

Tip 1: You should consider freezing your fruits like pineapple and bananas. You will need to dice them afterwards before blending.

Tip 2: If milk is part of your ingredients, then freeze the milk into ice cubes. Be careful, though; if your blender is not powerful enough to blend frozen ingredients, refrain from using the machine to pulverize your smoothie components. You may end up damaging your mixer or put up with frozen chunks of ice in your green smoothie.

Tip 3: To have the best outcome, you should consider using the 60-40 formula (60 percent fruits and 40 percent vegetables).

Tip 4: Try to Use soluble fiber fruits in your smoothies like- bananas, mangoes, avocado, kiwi, peaches and pears. The texture will be creamy instead of foamy or frothy.

Tip 5: If you're using any kinds of protein powder then make sure to add the powder in very last.

Tip 6: You should use water from a top quality water filter to ensure a healthy drinks.

Green Smoothie Recipes

Are you ready to prepare and enjoy your homemade fresh smoothie? Would you like to experience a healthier lifestyle and shed off that excess weight?

​Then you should take a look at our couple of green smoothie recipes that you can try at home:

Green Immune  Boosting Smoothie

apple_spinach_smoothie

Ingredients

  • 1/2 of an avocado.
  • 1/2 of a green apple.
  • ​1 cup kale.
  • 1 kiwi fruit.
  • 1 cup of fresh water.

Instruction

1.To properly ensure that your greens are blended thoroughly, you can cut down the apple and kiwi fruit into smaller pieces.

2.It's suggested to blend the green spinach and water first into the blender, then add other ingredients. 

Banana Spinach Green Smoothie

pineapple_spinach_green_smoothie

Ingredients

  • 1 cups spinach.
  • 1 cup green grapes.
  • 1 mango, peeled, sliced.
  • 1 frozen banana.
  • 1 cup of coconut water.

Instruction

1. Place the coconut water and spinach into a blender jar first and blend for 30 seconds.

2. Then add other ingredients like- bananas, mango , grapes and blend the mixture until smooth.

Final Words:

By incorporating green smoothies into your daily diet, you will begin to notice remarkable improvements in your health and enjoy the benefits.You get to lose weight in a healthy way without the stress of engaging in physical drills.

​Ensure that you use proven recipes for making green smoothies and enjoy a healthier lifestyle.

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