Smoothies and weight loss
Smoothies could fit into a diet, but it's best to consider all of the behaviours that support a healthy body, such as eating a balanced diet, getting enough physical activity, ensuring adequate sleep, building social connections and practising stress management.
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To make a healthy smoothie, ensure the smoothie contains a mix of foods similar to a meal. Only blending some fruit is not an adequate meal.
A well-rounded smoothie usually contains the following:
- 1 or 2 tablespoons of fat
- 1 cup of fruit
- A handful or two of greens
- 1 cup of protein.
The key to a healthy smoothie is to get the right balance of vegetables, fruit, protein, and fat and embrace variety.
You can put almost anything into a smoothie, such as water, non-dairy milk or kefir, fruits, vegetables, seeds, nuts, protein powder, maca or matcha, and toppings such as coconut, granola, and cacao nibs.
When you eat a fruit or vegetable in its whole form, digestion starts with chewing. Smoothies don't involve chewing, as the blender does the chewing for you.
This sometimes results in feeling slightly bloated. To solve it, consider eating a smoothie with a spoon like you would a whole-food meal.
Smoothies often become hyper-concentrated sources of fruit sugars. It should be balanced by adding fibre, calcium, vitamins A, C, and K, and protein from dark leafy greens like spinach, kale or swiss chard.
Store-bought smoothies may use artificial sweeteners, fruit juice, too much fat or sweetened dairy products. While they are not a problem if consumed occasionally, it could lead to excessive sugar intake or digestive distress.
Green smoothies are a great way to get vegetables. Research suggests that plant-based diets reduce the risk of chronic disease and cancer.
Green, leafy vegetables, in particular, are linked to a lower risk of developing Type-2 diabetes and decrease age-related cognitive decline.
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- Nutrition plays a key role in the process of muscular development.
- It’s generally accepted that for optimal muscle growth to occur, protein intake should be rather high at around 0.7–1.0 grams per pound (1.6–2.2 grams per kg) of body weight per day.
- A calorie surplus of 10–20% is also beneficial for gaining muscle mass, especially for those who are not brand new to training.
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