Having a smoothie is one of the easiest ways to kick-start your mornings and to fill your daily fruit and veggie quota in just one glass. By adding greens, fruits, seeds, and soy milk or coconut water you get the perfect combination of protein, fat, and carbohydrates and tailor your blend to what your body really needs in a particular moment.
And how about enhancing your smoothie with extra protein, antioxidants, fiber, amino acids, and vitamins?
How about the next level: adding smoothie supplements that will boost your weight loss?
Certain supplements and superfoods are a quick and easy way to get some serious nutrients into your smoothie and thus are a powerful weight loss tool.
Below you will find our guide to smoothie and juice supplements.
1. Green Tea Powder
Green tea is well known for its weight loss promoting powers. Green tea can boost your metabolism and improve your body’s efficiency for burning energy due to the one very powerful ingredient – epigallocatechin-3-gallate (EGCG). EGCG, a polyphenol found in green tea, has been proved to have multiple effects: it could increase metabolism and fat oxidation; it could inhibit fat cell development, and it could increase fat excretion [1].
Unfortunately, you are unlikely to get enough EGCG from drinking green tea alone. The solution would be to use a supplement that carries EGCG extracts as an add-on to your smoothie.
Green tea doesn’t have any overpowering flavor so you can add it to any type of smoothie, be it fruit-based or vegetable-based.
2. Cayenne pepper
This spice not only adds a piquant taste to your smoothie, but it also boosts your weight loss capability. The main active ingredient in cayenne pepper is capsaicin. Consuming capsaicin extract can help speed up metabolism and reduce fat tissue, as well as curb your appetite.
How does it work exactly? Mostly due to thermogenesis – the process by which capsaicin speeds up metabolism and boosts weight loss. Eating spicy pepper leads to an increase in body temperature. Then, to cool down your body needs to burn calories. Those calories come primarily from a type of fat called brown fat or brown adipose tissue. The body uses this type of fat for thermoregulation.
The other type of fat is called white fat; this is the type of fat that accumulates on our waists and thighs. Some researchers believe that capsaicin can help to convert white fat to brown fat. Indeed, a 2017 study [2] found that “treatment of overweight or obese subjects with 6 mg/day capsinoid for 12 weeks was associated with abdominal fat loss”.
If you could use a little kick, try Mama Bullock’s simple recipe for a satisfying spicy drink: to a high-speed blender, add turmeric, cinnamon, cardamom, ginger, cayenne pepper, and other ingredients. A combination of turmeric (one of the most potent weight-loss spices) and cayenne pepper is just unbeatable!
Recipe: Mama Bullock, Detoxifying Raspberry Cayenne Smoothie
3. Cinnamon
Just to follow up on the smoothie recipe we´ve listed above, lets now have a closer look at two other weight-loss boosting ingredients – cinnamon and turmeric.
Cinnamon is the favored spice of people who aim to lose weight fast. It relieves bloating, regulates your blood sugar while at the same time helping curb your cravings for certain foods. Cinnamon can also help lower your LDL cholesterol (also known as the bad cholesterol). And it smells heavenly and tastes great!
The main active ingredient in cinnamon is cinnamaldehyde. Cinnamaldehyde gives flavor and odor to the cinnamon. And it also may potentially help fat cells burn energy in the same manner that cayenne pepper does – through thermogenesis.
For example, a 2017 study [3] found that cinnamaldehyde may activate thermogenesis which leads to anti-obesity effects.
Try out this Apple Cinnamon Smoothie for breakfast – it is fast to do and tastes great!
4. Turmeric
Now let’s talk turmeric. This bright orange spice is a great superfood powder to help you lose weight. I have written about 10 ways to use turmeric for weight loss.
So, not to repeat myself, let me just state that turmeric powder can decrease free radicals in the body, boost metabolism, prevent fat accumulation and can promote browning of white fat. All these effects can significantly impact weight loss.
The most common and healthy way to consume turmeric for weight loss is to cook yourself some healing and comforting golden milk. Golden milk usually contains turmeric and a combination of other healthy ingredients, like milk (or coconut milk), ginger and black pepper.
How to choose the most potent turmeric powder for your golden milk or other smoothies? Look for a standardized percentage of Curcuminoids at a minimum of 70%, but the best would be to get some with 95% of curcuminoids.
5. Chia Seeds
Not only are chia seeds packed with fiber and protein, helping to keep you feeling full and satisfied – they also absorb toxins from your digestive tract.
Two tablespoons of chia seeds have almost 10 grams of fiber. That’s around 40 percent of the recommended daily intake. Why consuming high-fiber food is good for losing weight? Foods high in fiber slow digestion and help to keep blood glucose levels. Though fiber has no magical fat-burning properties, it helps you feel full without adding a lot of extra calories to your diet.
Add a tablespoon of chia seeds directly into your blender or soak them in water so that they form a gel. Combine equal parts chia seeds and water in a container (it will keep in the fridge for 2 weeks). Use this chia seeds gel as a smoothie thickener.
Try this vegan smoothie with chia seeds gel, frozen strawberries and a frozen banana for a satisfying smoothie healthy breakfast.
Photo credit: beamingbaker.com
Recipe: Beaming Baker, Strawberry Chia Seed Smoothie
6. Maca
Maca root powder is another superfood that aids in weight loss. Maca is a natural energy booster, which can help you lose weight by keeping your energy at a level that makes you motivated to stick to an exercise routine.
Maca root powder is a popular supplement among bodybuilders and athletes. It has been claimed to help you gain muscle, increase strength, it also can steady hormone imbalances that inhibit a healthy metabolism.
Maca’s pleasantly nutty and malty flavor makes it a delicious addition to coffee, smoothies, sweets, desserts, and anything that contains chocolate.
7. Chlorella
Did you know that chlorella is ranked as one of the top 10 healthy foods in the entire world? Chlorella is a single-cell freshwater algae, that is known for its detoxifying & immune benefits.
Chlorella’s rich green color comes from a high concentration of chlorophyll, and chlorella is loaded with chlorophyll benefits. It contains protein, calcium, chlorophyll, iron, phosphorus, magnesium, and zinc. This algae is also full of vitamins A, C, E, K, B1, B2, B3, B5, B6, and B12.
Wow, that is a long list of good stuff. But does it have any effect on weight loss? For example, a 2008 study [4] found that that Chlorella intake, in 17 subjects with high-risk factors for lifestyle-related disease (obesity, diabetes or hyperlipidemia) results in noticeable reductions in body fat percentage, and total blood serum cholesterol.
The taste of chlorella really isn’t noticeable if it is mixed with something. Take it daily with or between meals by adding it to a shake or smoothie.
8. Flaxseeds
Flaxseeds are one of the most amazing weight loss ingredients out there. Enriched with fiber, Omega 3 fatty acids, and anti-oxidants, flaxseeds increase your body’s efficiency to lose weight.
Flaxseeds also act has hunger suppressants.
Ground flaxseeds or milled flaxseeds and cold-pressed flaxseed oil are more effective when it comes to weight loss. This is because flaxseeds have a cover which makes it difficult to be digested by humans.
Taste this yummy smoothie with clementines, pineapple, spinach and of course a teaspoon of flaxseeds! A great way to enjoy the fresh taste of fruits and greens while getting some anti-oxidants for your body!
Recipe: Culinary Hill, Green Smoothie with Flaxseeds
9. Ginger Powder
Ginger is among the healthiest (and most delicious) spices on the planet. It is loaded with nutrients and bioactive compounds that have powerful benefits for your body and brain.
Most of the benefits derived from ginger are because of the presence of an active constituent called gingerol in it. It is also rich in carbohydrates, dietary fiber, and protein. In terms of minerals, it has sodium, iron, potassium, magnesium, phosphorus, and zinc. Vitamins in it include vitamin C, folate, vitamin B6, riboflavin, and niacin.
Ginger can boost your metabolism and also balance blood sugar levels, keeping you from wanting to overeat.
A 2012 study [5] has found that consuming ginger can enhance calorie burn and reduce feelings of hunger and that it’s associated with weight loss in overweight adults.
Add this ginger powder to smoothies, teas and detox drinks.
10. Matcha Powder
Green tea boosts your metabolism thanks to caffeine and an antioxidant called epigallocatechin gallate (EGCG). Matcha is an affordable way to add a delicious, healthy boost to smoothies, lattes, and shakes.
By combining matcha and turmeric you would be able to create a super-potent basis for any weight-loss drink.
For smoothies, use matcha green tea—a powder made from whole, dried green tea leaves that’s much easier to scoop and likely contains concentrated levels of antioxidants. It has an earthy, bitter, and somewhat intense flavor, therefore stick to just 1 teaspoon per smoothie.
11. Apple Cider Vinegar
Vinegar in a smoothie? Sounds crazy, right? Not if you use apple cider vinegar, which is a fermented form of apple juice. Apple cider vinegar (or in short ACV) can help stabilize blood sugar levels, reduce your body fat percentage, make you lose belly fat and decrease your blood triglycerides.
As proven by some studies [6 ], consuming 1-2 tablespoons of ACV per day (usually, by adding it into a glassful of water), may help burn belly fat and lead to a decrease in waist circumference.
In smoothies, ACV pairs well with cinnamon, which itself improves insulin sensitivity (i.e. helps carbs make their way into cells instead of being stored as fat). Try the two together in this Apple Cider Vinegar Smoothie.
Recipe: Green Blender, Spiced Cinnamon Apple Cider Vinegar
12. Baobab powder
Some research has found that adding baobab to your diet may be beneficial if you’re looking to drop a few extra pounds.
Baobab contains more fiber than any other superfruit – over 50% of its content is fiber. Because it is so high in fiber, it can reduce feelings of hunger which could promote weight loss.
It can help curb cravings and promote feelings of fullness, helping you eat less and lose weight.
The naturally sweet and tangy flavor of baobab fruit powder can be mixed or stirred in anything you love such as smoothies, yogurt or tea.
13. Spirulina
Spirulina is a single-cell, microscopic blue-green algae that are a close relative of chlorella and therefore it also contains chlorophyll which acts as a natural detox agent. Thanks to chlorophyll your body will start to function more efficiently because the food you eat will be more easily digested and eliminated.
Spirulina is a rich source of Omega-3 fatty acids, niacin, potassium, magnesium, B vitamins and iron.
This raw, mineral-rich powdered protein burst is a natural way to give your juice a vitamin & nutrients boost. Goes great with chlorella, wheatgrass, greens, and fruits.
14. Acai Berries
Acai berries are rich in antioxidants that can lower cholesterol and blood sugar.
Technically, there is no scientific evidence that acai has any positive effect on weight loss. Acai can only be part of a weight loss plan that includes a calorie-controlled diet.
Acai berries have a taste like other berries, like raspberries or blueberries, blended with chocolate, so it’s a great enhancer for smoothies, cereals, oatmeal, and yogurt.
15. Wheatgrass
Some people swear by wheatgrass as a weight loss aid. Indeed, wheatgrass has properties that can suppress your appetite, improve digestion and eliminates toxins from the body naturally, which can prevent the buildup of fats and sugars in the body.
Wheatgrass juice contains up to 70% chlorophyll, which means this superfood has similar properties to spirulina and chlorella.
Mix 1 scoop of wheatgrass with 6 or more oz of water, juice or your favorite smoothie. Take first thing in the morning to jump-start your day and whenever you are hungry!
Disclaimer: The contents of this website are for informational purposes only and do not constitute medical advice; the content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. This post may contain affiliate links.
References:
- Hodgson, Adrian B et al. “The effect of green tea extract on fat oxidation at rest and during exercise: evidence of efficacy and proposed mechanisms” Advances in nutrition (Bethesda, Md.) vol. 4,2 129-40. 6 Mar. 2013, doi:10.3945/an.112.003269
- Zheng, Jia et al. “Dietary capsaicin and its anti-obesity potency: from mechanism to clinical implications” Bioscience reports vol. 37,3 BSR20170286. 11 May. 2017, doi:10.1042/BSR20170286
- Cinnamaldehyde induces fat cell-autonomous thermogenesis and metabolic reprogramming. Jiang, Juan et al. Metabolism – Clinical and Experimental , Volume 77 , 58 – 64
- Nutrigenomic studies of effects of Chlorella on subjects with high-risk factors for lifestyle-related disease. Mizoguchi T1, Takehara I, Masuzawa T, Saito T, Naoki Y. – J Med Food. 2008 Sep;11(3):395-404.
- Mansour, Muhammad S et al. “Ginger consumption enhances the thermic effect of food and promotes feelings of satiety without affecting metabolic and hormonal parameters in overweight men: a pilot study” Metabolism: clinical and experimental vol. 61,10 (2012): 1347-52.
- Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects. Kondo T1, Kishi M, Fushimi T, Ugajin S, Kaga T. – Biosci Biotechnol Biochem. 2009 Aug;73(8):1837-43.
