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Lose weight with smoothies: which ones really help you slim down and which ones can do the opposite?

Losing weight with smoothies is a trend and an integral part of any detoxification regimen. Smoothies are available in cafes, restaurants and even health-oriented stores. Sports studios serve them after workouts, nutritionists preach their power, and celebrities tout their nutritional qualities.

But to lose weight with smoothie you need to know which products to use and in what quantity, otherwise the smoothie may even have the opposite effect. In this article, we will introduce you to all the specifics of preparing a smoothie so you can make the most of it to lose weight, detoxify the body and maintain overall health.

Lose weight with smoothie: what you need to know

What is correct ratio of vegetables, fruits, proteins and fats in shakes

The key to a healthy smoothie is the right balance of vegetables, fruits, proteins and fats. In a smoothie, protein can come from unsweetened nut butter, chia seeds, hemp or flax seeds, plain yogurt or nut milk. Fats, which help to satiate, are the other important factor in a smoothie. Good sources are nut butters without salt or sugar, chia seeds, flax seeds, sesame or hemp seeds, flax seed oil, coconut oil, organic full fat yogurt.

Ingredients such as maca, cacao, spirulina, herbs such as cilantro or parsley, and spices such as cinnamon, nutmeg, ginger or turmeric can be added to further increase the nutritional value.

Ingredients like nutmeg or turmeric can be added to smoothies

Nutritionists advise focusing on variety when preparing smoothies to ensure the body receives a complete nutritional intake. For example, if the first week you use kale, kefir and blueberries in your smoothie, the next take spinach, hemp milk and pineapple.

Lose weight with smoothie: are fruits really suitable for this?

Some smoothies bowls can contain large amounts of sugar

Although fruits have antioxidant and anti-inflammatory properties, smoothies made from them often become hyper-concentrated sources of fructose. Supplement them with dark green leafy vegetables such as spinach, kale, or Swiss chard (which contain fiber, calcium, vitamins A, C, and K, and important phytochemicals) and protein to control blood sugar and prevent cravings .

Make smoothie with oatmeal at home to control quantity

However, be careful with smoothies you consume out, as you have no control over the quality and quantity of ingredients used in them. They may contain artificial sweeteners, fruit juice, large amounts of fat or sweetened dairy, which adds up to more sugar, fat and calories. Some smoothie bowls with oatmeal may also contain large amounts of sugar and sweetened coconut. (There are also recipes for smoothies with oatmeal that can promote weight loss. You can read which ones they are in our article .)

If you consume them only occasionally, they are not a problem, but if this type of smoothies is drunk regularly, they can lead to excessive sugar intake or indigestion.

Do green smoothies help with weight loss?

Can a smoothie replace a meal

Yes. All smoothies that contain dark green leafy vegetables such as spinach, kale or Swiss chard provide fiber, calcium and vitamins A, C and K, as well as effective phytochemicals that support weight loss. They also reduce the risk of developing type 2 diabetes , chronic diseases and cancer, and slow age-related cognitive decline.

Unfortunately, a large percentage of Germans do not reach the recommended daily intake of 400 g of vegetables to reap these benefits. Green smoothies are a great alternative to this. Here are 5 recipes for healthy green smoothies that will help you lose weight, boost your immune system and reduce your risk of infections and autoimmune diseases.

Green smoothies: recipes to lose weight for breakfast.

Green smoothies - weight loss recipes for dinner

Smoothie for weight loss with pineapple and spinach.
This smoothie is rich in antioxidants, digestive enzymes and anti-inflammatory ingredients. It also contains very few calories. Thanks to its fiber, it improves bowel movements and keeps you full.


  • 3 pineapple slices
  • juice of 1/4 lemon
  • 6 spinach leaves
  • 1/4 teaspoon fresh ginger
  • 1/2 cup of water (100 ml)

Preparation: put all the ingredients in the blender and blend until a homogeneous mass is obtained. Drink the smoothie immediately to benefit 100% from the nutritional properties of the ingredients. Consume it instead of breakfast.

Vegetable smoothie to lose weight with chard

Green smoothie with chard and bananas
This smoothie will provide you with energy and is a great way to start the day mentally and physically prepared. The antioxidants and minerals it contains will speed up your metabolism, leading to a higher calorie and fat burning rate. It provides a considerable amount of fiber, which is necessary for good digestion and a longer feeling of satiety.


  • 6 chard leaves
  • 1 bunch of parsley
  • 2 ripe bananas
  • juice of 1/2 lemon
  • 1 cup of water (200 ml)

Preparation: first put all the ingredients in the blender and mix until you get a thick, smooth mixture. Drink it instead of breakfast. Enjoy the smoothie at least 3 times a week.

Lose weight with smoothies - what you need to know

Green smoothie with mango and lettuce.
This delicious green smoothie is great for promoting the removal of accumulated toxins from the liver and colon while supporting weight loss. The essential nutrients it contains provide plenty of energy, allowing the body to function normally throughout the day.


  • 1 ripe mango
  • 1 ripe banana
  • 5 lettuce leaves
  • 1 cup of water (250 ml)

Preparation: First chop the ingredients and put them in the blender with the water. Blend on high speed and serve. Consume the smoothie instead of breakfast.

Green smoothies: recipes to lose weight for dinner.

Lose weight with smoothie - which ones really help you slim down.

Green smoothie with aloe vera and spinach.
This smoothie contains antioxidant and anti-inflammatory ingredients that aid digestion and rid the body of waste. The ingredients are combined with cucumber and one of the super foods: green tea. The result is a diuretic and detoxifying smoothie to lose weight, fight inflammation and eliminate constipation.


  • 1 cup of green tea (200 ml)
  • 2 tablespoons of aloe vera gel (30 g)
  • 6 spinach leaves
  • ½ teaspoon of pepper

Preparation: put all the ingredients in the blender and blend until well mixed. Drink the smoothie three times a week in the evening, 30 minutes before dinner. Combine with a light meal.

Do green smoothies help with weight loss

Green smoothie for weight loss with almond milk for vegans.
The combination of ingredients in this smoothie provides your body with an extra dose of vitamins and minerals. In addition to the fatty acids contained in almond milk, it improves metabolism and the body’s detoxification process. This delicious smoothie supports liver function and facilitates colon detoxification.


  • 2 stalks of celery
  • 1 cucumber
  • 5 lettuce leaves
  • 6 kale leaves
  • 1 bunch of parsley
  • 1 lemon
  • 1/2 cup almond milk (100 ml)

Preparation: first wash the vegetables and cut them into pieces, then puree them in a blender together with the almond milk. Once you have a smooth, homogeneous mixture, consume the smoothie 30 minutes before dinner, three times a week. Combine with a light meal.

Detox smoothie: is there such a thing?

Green smoothies - recipes to lose weight for breakfast

Smoothies are often touted as detox remedies. However, experts agree that neither smoothies nor other foods are the answer when it comes to detoxification. Their argument is that we shouldn’t just focus on diet when detoxing, we need to consider all the behaviors that keep our bodies and minds healthy. Drinking a smoothie can be one of those behaviors, but it will only be effective if accompanied by physical activity, adequate sleep, meaningful social contact and stress management.

Smoothie to lose weight with pineapple and spinach

The human body has its own resources to naturally eliminate toxins through the liver, kidneys, and gastrointestinal system, but our job is to provide it with all the other conditions to perform its functions.