How to effectively use smoothies for weight loss

The core ingredients for a yummy and effective smoothie

• Liquid base (core): add about 1 cup of liquid to the blender or use the blades of the blender as a guide and add liquid until the tips are covered. Add more liquid for a thinner consistency and less if you like thick smoothies. Water, almond milk, kefir, soy milk, cashew milk, pea milk, low-fat dairy milk, cold tea, cold coffee, coconut water, etc.
• Base protein: Proteins are essential for keeping you feeling full. Low-fat, no added sugar Greek yogurt, low-fat regular yogurt, silken tofu, cooked and cooled white beans or green peas, limited ingredient protein powders (i.e. low or no added sugar) such as pea, hemp, almond, whey, casein which are ideal for a protein boost post- workout.
• Fruit and/or vegetables: Fruits: Frozen bananas give smoothies a creamy texture and sweet taste. You can add a frozen or fresh ½ banana for your creamy texture (½ for a snack, full for a meal and then add other fruits you like. Virtually any fresh or frozen fruit can be used but you should aim to use fruits high in fiber (see examples below). If you use fresh, you will need less liquid and more ice depending on your desired consistency. Aim for about ½ to 1 cup. Vegetables: Fruit alone is sufficient but adding a portion of vegetables (in addition or just by itself) to your smoothie is a great way to add fibre and nutrients whether you are making a green smoothie or just want to boost the nutrition of your fruit smoothie. Spinach is usually your best bet because it is virtually flavorless yet adds loads of nutrition. Aim for a fistful. Fruits: Bananas, apples, cherries, peaches, raspberries, blueberries, pineapple, mango, etc.
• Choose your healthy fat: Adding a tablespoon of healthy fats adds nutrition, gives smoothies a rich consistency, and contributes to feelings of fullness and satiety. Walnuts, flax/hemp/chia/sunflower seeds, cashews, almonds, peanuts, pistachios, nut butters, avocado, wheat germ.
• Choose your thickener (optional): Depending on your calorie needs, thickeners can be added for extra complex carbs (i.e. post workout), omega-3 fats, and fiber. 1-2 Tablespoons is about right. Rolled oats, chia seeds, flax seeds, cooked and cooled sweet potatoes, other cooked and cooled whole grains like brown rice, quinoa.
• Choose your flavoring (optional): Flavorings can take your smoothie to the next level in taste while also adding additional nutrients. But keep portions reasonable unless you are using powdered spices. Cocoa/cacao powder, vanilla extract, lemon, lime, ginger, cinnamon.
• Ice (optional): While ice is optional, adding a ½ cup or more can make your smoothie nice and thick. You might also opt for frozen acai packets as it adds great flavor to fruit smoothies and is full of nutrients. Add this last.