Are Smoothies Good for Weight Loss? (2024)

It’s not surprising if you associate smoothies with weight loss. Entire weight loss diets have been built around consuming smoothies. A chilly tumbler full of frozen fruits, protein powder, and nut milk or yogurt offers the promise of providing many of the nutrients your body needs in a single low-calorie package. Plus, with their sweetness and portability, smoothies are a treat that’s both tasty and convenient. As you whip them in the blender, you can even conceal the flavor of healthy ingredients you might find less palatable, like spinach, spirulina, or protein powders.

But are smoothies all they’re cracked up to be for shedding pounds? Yes and no. While most weight loss experts don’t recommend substituting smoothies for every meal of the day, drinking them here or there (or even daily) can support weight loss goals. It all depends on what they contain and, of course, their portion size.

The Benefits of Smoothies for Weight Loss

As weight loss-friendly mini-meals, smoothies have a lot to offer. “Smoothies can be a convenient way to pack in a lot of nutrients in one meal or snack, increase your intake of fruits and vegetables, and provide a good source of protein and fiber, which can help keep you full and satisfied,” says Wan Na Chun, RD, CPT, of One Pot Wellness. When you feel full, you’re less likely to nibble throughout the day, reducing your overall calorie intake.

Just be sure to include enough fiber and protein, especially if you want a smoothie to count as a whole breakfast or lunch. “If you’re using a smoothie as a meal replacement, having it contain at least 30 grams of protein will leave you feeling full for a longer period of time,” says Michelle Saari, MSc, RD, of The Dietitian Prescription.At least 5 grams of fiber is also a good goal.

Since smoothies are an easy vehicle for fruits, vegetables, nut and seed butter, probiotic-rich yogurt, and even whole grains like oats, they can also be a tremendous source of important nutrients besides protein and fiber. Some of these nutrients might even promote weight loss. Monounsaturated fats (the kind you’ll find in nut butter and avocados, for example) have been linked with preventing central body fat distribution. A 2019 study of over 1,200 people associated meeting micronutrient recommendations with long-term weight loss. This doesn’t necessarily prove that vitamins and minerals cause weight loss, but it’s a strong indicator that a balanced diet in general is key to slimming down.

Smoothies’ convenience (and the fact that they fit in your bag or car cup holder) also make them an excellent alternative to other, less nutritious quickie meals. “A pro of using smoothies for weight loss is that they are quick, you can have them on the go, and they can feel less overwhelming than trying to pack 30 grams of protein for a meal,” says Saari.

Nutrient-Rich Ingredients for Weight Loss Smoothies

Mixing up a weight loss-friendly smoothie comes down to choosing the right ingredients. Just like crafting a regular meal, you can plan out smoothies that contain sources of protein, fiber, healthy fats, and micronutrients. The protein, fiber, and fat all serve to fill you up, minimizing cravings. Vitamins and minerals, on the other hand, round out your daily nutrition.

In general, smoothies also need liquid to create the right drinkable consistency. Higher-calorie options like cow’s milk or coconut milk work, of course, but to keep things lower-calorie, you may prefer to use nut milk or even water or ice cubes.

Though DIY smoothies may take some trial and error to perfect, we’d advise against tossing any old ingredients into the blender and hoping for the best. Instead, try a ratio of two parts fruits and veggies, 1 part liquid, and ½ part protein, From there, add in extras as desired.

Start your own smoothie mixology with these pro-weight loss ingredients.

Considerations and Potential Pitfalls

Incorporating smoothies that promote weight loss is a balancing act. Though they have the potential to be extremely nutritious and satiating, they also have the potential to knock you out of your daily calorie target. “Smoothies can be high in calories if they contain a lot of high-calorie ingredients such as nut butter, sweeteners, or full-fat dairy products. They can also be high in sugar if they contain a lot of fruit or sweeteners,” says Chun.

As you assemble ingredients in your blender, be mindful of how much sweetener, high-fat ingredients, and other high-calorie items you’re using. A calorie-tracking app can be helpful to estimate the number of calories in your smoothie.

Portion control matters, too. Once your smoothie is blended, try pouring it into a measuring cup. For most smoothies, a 1-cup serving is plenty as a mid-day snack. Or try batch-making smoothies, freezing small amounts in ice cube trays so you can pull out portion-controlled amounts at any time.

Note, too, that since smoothies are drinkable, not chewable, this can affect how much they fill you up. “Drinking your calories instead of eating them can lead to less satiety and overconsumption of calories later in the day,” says Chun. In fact, research suggests that chewing, rather than sipping, your food can decrease hunger, possibly by altering gut hormones related to satiety. To prevent mindless drinking, Chun suggests limiting smoothies to one meal or snack per day or pairing them with other whole foods such as a piece of whole-grain toast or a handful of nuts.