Healthy avocado smoothie for weight loss
Are you looking for the perfect weight loss avocado smoothie?
If so, look no further! This avocado smoothie is perfect as a meal replacement or a healthy snack.
But more importantly, it will help you lose weight because it’s calorie-friendly and FULL of fat-burning ingredients. And that’s not even the best part; it tastes AMAZING!
This recipe quickly became one of my favorite smoothie recipes during my weight loss journey.
And it’s still one of my favorites today because it is high in protein and fiber, relatively low in carbs, and super filling!
So, if you’re ready to try this avocado smoothie for weight loss, keep reading!
Are avocados good for weight loss?
Yes, avocados are great for weight loss! Before we get to the recipe and how this smoothie can help with weight loss, let’s briefly discuss avocados and why they are one of the best foods to help you lose weight.
Avocados are very rich in nutrients. They are high in fiber and low in net carbs, which makes them a staple in many low-carb diets, especially keto.
The fiber helps fill you up so you eat less and improves your gut microbe, both beneficial for weight loss. But avocados also help you burn more fat, especially in the belly.
A 12-week study consisting of 65% women showed that when two groups of participants were either given an avocado a day with their meals or no avocado with their meals, the group that received the avocado saw a significant reduction in belly fat compared to the participants that did not receive an avocado with their meal.
Both groups had meals that were comparable in ingredients and calories. But just adding the avocado made a huge difference!
How this avocado smoothie can help with weight loss
There are several reasons why this smoothie is so great for fat loss. It’s low in calories, containing just 388.5 calories per serving with no added sugar! Second, it’s balanced, containing a good source of protein, fiber, and healthy fats.
Making sure all your meals are balanced, especially when trying to lose weight is key. This type of balance ensures stable blood sugar levels, extended feelings of fullness, and optimal fat burning.
The bottom line is that when you eat balanced meals, you will feel more satiated on fewer calories, making weight loss much easier.
Read on to find out how these ingredients can help you lose weight.
Key Ingredients In this Avocado Weight loss Smoothie
Spinach is the superfood of all superfoods. It’s often ranked at the top of many lists because it is extremely nutrient-dense and packs many nutrients for very few calories.
Nutrient-dense foods are essential for weight loss because often when we cut calories, we end up subsequently cutting essential nutrients. But with spinach, you get so much nutrients for so few calories.
Also, spinach is high in fiber. Fiber is important for many reasons and is especially helpful when losing weight.
Fiber helps fill you up and also helps improve your gut health, both of which can make weight loss easier. Essential vitamins in spinach include Vitamin K, Folate, Potassium, Vitamin C, Vitamin A, and Lutein. Spinach also has a small amount of protein.
Benefits of spinach include:
- It can help lower blood pressure due to its high potassium levels
- Better eye health due to the lutein found in spinach
- Bone health
- Supports skin health
- Better cognitive health
- Great food for weight loss
Avocados are a great addition to this weight-loss smoothie recipe. Because avocados are high in fiber and omega-3 fatty acids. They also help fill you up.
One thing to note is that avocados are pretty high in calories. But don’t let the high calories scare you, though, because the key here is portion control. Avocados are great but should be eaten in moderation, so pay attention to serving size.
In this smoothie, we use the recommended serving size of just ⅓ of a medium avocado or 50 grams. When you eat the serving size, that’s only 80 calories vs. 240 calories for a whole medium avocado.
Avocados also offer a nice creamy, almost velvety texture to smoothies. In my opinion, it makes for an even creamier smoothie than when you use just a banana. This weight loss avocado smoothie will be even creamier because it has 1/2 of a banana and a serving of avocado, making it extra smooth and creamy!
Whey protein powder
When it comes to macronutrients, protein is king. It literally gives you the most bang for your calories. How so? Of all the macronutrients, protein requires the most calories to digest.
Did you know that we need energy to do anything and everything? I’m talking about breathing, our heart beating, and digestion.
To lose weight, we need to burn more calories than we consume, so the more calories we burn throughout the day, the closer we are to reaching our weight loss goals.
So eating more protein helps us achieve this because we can burn more calories during digestion when the calories come from protein vs. when it comes from the other 2 macronutrients.
Also, protein is satisfying, and when combined with the other 2 macronutrients, fats and carbs (the kind high in fiber), you are left with a balanced meal that helps you maintain stable blood sugar levels.
These are important for weight loss. We want our meals to be high in protein and fiber and contain healthy fats.
So this is why a complete protein source like whey protein is included in this avocado smoothie. Check out this post for more information on building the perfect weight loss smoothie that boosts metabolism.
Chia seeds can be a great addition to your green smoothies for weight loss. They are high in fiber, a good source of protein, full of antioxidants, and high in omega-3 fatty acids.
Chia seeds are a way to add fiber, protein, and healthy fats all from one source. A typical serving size for chia seeds is about 2 ½ tablespoons, 131 calories, 11.2 grams of fiber, and 5.6 grams of protein.
I usually use about 1 tablespoon of chia seeds in my smoothies to lose weight.
Though bananas are not as low in sugar as raspberries, they have essential nutrients and antioxidants. They are actually found in many smoothie recipes. Bananas are weight loss-friendly because they are high in fiber and low in calories.
A medium banana has about 110 calories and 3 grams of fiber. And while 3 grams is a lot less than the 8 grams found in raspberries, this is still considered a good source of fiber. A food with 2.5-4.9 grams of fiber per serving is considered a good source.
So, bananas will help your gut, improve bowel motility, and help you feel fuller. But what I especially love about bananas is how creamy they make your smoothies. To cut down on sugar, I usually only use half of a banana in my smoothie recipes, and this one is no different.
Raspberries are indeed a superfood. They are extremely high in fiber and low in sugar. In fact, they have the most fiber of any fruit per cup, boasting a whopping 8 grams, which makes them great for weight loss smoothies.
They are also low in calories, containing just 65 calories per serving, and have a little protein, 1.5 grams. Raspberries are also extremely nutrient-dense.
They are rich in omega-3 fatty acids and full of essential vitamins and minerals for such a low-calorie food.
Unsweetened almond milk
I love using unsweetened almond milk in my smoothies because it is an excellent base for your smoothies when trying to lose weight.
It has all the creaminess without all the calories, 1 cup has only 30 calories (at least the brand I use, I use Almond Breeze), and NO sugar.
Avocado Smoothie Recipe For Weight Loss
- 1 scoop of whey protein powder
- ⅓ of a medium avocado (50 grams)
- ½ of a ripe banana (preferably frozen)
- ½ of a cup of frozen raspberries
- 2 large handfuls of spinach
- 10 – 12 oz. of unsweetened almond milk
- 1 tablespoon of chia seeds
Add all the ingredients in a high-speed blender in the following order: almond milk, whey protein powder, spinach, banana, raspberries, avocado, and chia seeds. Blend until smooth.
Variations and Substitutions for this Avocado weight loss smoothie
A protein source is very important in this recipe. But if you don’t want to use whey protein powder, you could use another protein source like Greek yogurt.
You could also use whey protein isolate instead of regular whey, which I typically use. Whey isolate is a purer, higher-quality protein source than regular whey. And it may be a great option if you have trouble with dairy. This is the brand I usually use.
Aim for one with at least 25 grams of protein when choosing a protein powder. And look for a brand that is both low in sugar and carbs. The brand I use has 110 calories, 2 grams of total carbs, and just 1 gram of sugar, and tastes great!
I like to use unsweetened almond milk because it provides an excellent creamy base and is also low in calories. But you could substitute with any unsweetened plant-based milk of your choice, like cashew, oat, or coconut milk.
I say unsweetened because you will get enough sugar from the fruit in this smoothie, but also because unsweetened is usually 50 calories or less. And you want your liquid to take up only a few calories.
Also, use between 10 and 12 oz. of liquid depending on whether you like a thicker or less thick consistency. I typically use 12 oz. because I prefer when my smoothies aren’t too thick, and I don’t like my smoothies too sweet.
If you don’t like raspberries, feel free to swap them out for strawberries or blueberries. Just note that blueberries and strawberries have less fiber, but they are still excellent sources.
You could also leave out the berries altogether for a more traditional avocado smoothie.
Please note that nutritional value is based on the brand of whey protein powder and the unsweetened almond milk I used.
The protein powder used is Dymatize ISO100 Hydrolyzed Protein Powder, 100% whey Isolate, and the almond milk used is Almond Breeze.
Storage for your weight loss smoothie
Smoothies are best served fresh, right after you blend, but if made ahead of time for convenience, it will store up to 24 hours in an airtight container or jar.
Calories: 388.5 kcal Total Carbohydrates: 36.11g Dietary Fiber: 13.23 g Sugar: 11.59 g Protein: 32.22 g Fat: 16.09 g
If you’re looking for more weight loss smoothie recipes, check out this post on smoothies to lose belly fat.
Let me know down below in the comments if you tried this recipe and liked it.
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