Weight loss pills emblazon the language across their labels. AM radio advertisements for fat loss clinics stud their marketing pitch with the phrase. And lesser websites than this one will utilize the term in order to maximize SEO and clicks at the expense of the truth.
And the truth is this: No one pill, detoxification program, food, or drink can help you “burn” fat.
Your body just doesn’t work that way. Fat loss is a complex physiological process that doesn’t operate via only one “switch,” but many, and no one thing is capable of flipping any of those switches. It takes multiple behavioral shifts, over long periods of time, to lose weight—and keep it off.
If all this has snuffed your fat burning hopes, fear not. You can start incorporating one of these behavior shifts into your life right now—and that shift also happens to be really, really delicious: smoothies.
The right smoothie can deliver a meal or post-workout snack with all the nutrients you need to fill up—and stay full—as well as build and maintain muscle. Those nutrients, namely, are protein and fiber, both of which carry powerful belly-filling, snack-craving-crushing abilities. Generally, Men’s Health advises to consume 30 grams of protein and five grams of fiber at each meal for maximum benefit. Many of the smoothies that follow hit those targets (or come pretty dang close).
Plus they’re loaded with the flavor you need to keep coming back.
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Berry Greens Shake
In a blender, combine 1 scoop (35 grams) vanilla or strawberry protein powder, 1 cup loosely packed baby spinach, 1 cup frozen mixed berries, and 1 tsp ground flaxseed. Puree until well combined, and then add 6 to 12 oz dairy milk, plant-based milk, or water until the desired consistency is achieved. Serves 1
Per serving: 290 calories, 31g protein, 31g carbs (6g fiber), 7g fat
Cherry Banana Almond Shake
In a blender, combine 8 oz unsweetened almond milk, 2 oz tart cherry juice, 1 banana, and 1 scoop (35g) protein powder. Puree until smooth. Serves 1.
Per serving: 366 calories, 32g protein, 39g carbs (4g fiber), 13g fat
Chocolate Banana Shake
In a blender, combine the 1 scoop (35g) chocolate protein powder, 1 frozen banana, and 1 heaping Tbsp peanut butter. Puree until well combined, and then add 8 to 10 oz vanilla unsweetened almond milk and ice until the desired consistency is achieved. Serves 1.
Per serving: 445 calories, 26g protein, 53g carbs (6g fiber), 15g fat
Coconut Raspberry Cashew Shake
In a blender, combine 1 1/3 cups unsweetened coconut milk beverage, 1 scoop (35g) protein powder, 1/2 cup frozen raspberries, 1 Tbsp cashew butter, and 2 tsp agave syrup. Puree until smooth. (Coconut serving bowl optional.) Serves 1
Per serving: 422 calories, 30g protein, 44g carbs (1g fiber), 15g fat
Chocolate Cherry Shake
In a blender, combine 12 oz water, 2 scoops (70g) chocolate protein powder, 2 cups fresh or frozen sweet dark cherries (pits removed), 1 cup fresh spinach, 1 Tbsp walnuts, 1 Tbsp ground flaxseed, 1 Tbsp dark cocoa powder. Puree until smooth. Serves 1.
Per serving: 585 calories, 59g protein, 38g carbs (8g fiber), 22g fat
Apple, Oats, and Blueberry Shake
In a blender, combine 12 oz water or milk, 2 scoops vanilla protein powder, 1 apple (cored and sliced into wedges), 1 cup spinach, 2 Tbsp almonds, 1/4 cup uncooked oats, and a dash or two of ground cinnamon. Puree until smooth. Top with blueberries. Serves 1.
Per serving: 535 calories, 58g protein, 46g carbs (9g fiber ), 13 fat
Pineapple Banana Shake
In a blender, combine 12 oz water or milk, 2 scoops vanilla protein powder, 1/2 banana, 1 cup pineapple, 1 cup spinach, 1 Tbsp ground flaxseed, 2 Tbsp unsweetened coconut flakes, 1/2 cup plain yogurt.
Per serving: 525 calories, 58g protein, 46g carbs (9g fiber), 12g fat
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