Do you want to learn how to make a metabolism booster smoothie that tastes great and jumpstarts your metabolism? This post is all about how to make a smoothie that boosts metabolism.
Fat Burning Smoothies Recipes
Don’t you just love a good smoothie? I know I do. Smoothies are super nutritious, full of antioxidants, and packed with essential vitamins and minerals. They are great because they allow you to get all the goods in one drink.
But with all the nutrients that smoothies provide, can they also help boost your metabolism? And if so, what should you put in your smoothie to turn it into the ultimate metabolism booster smoothie?
What key ingredients should you include to ensure your smoothie understands the assignment—to boost your metabolism?
This post is all about building a delicious and nutrient-dense smoothie that boosts metabolism. Plus, 7 delicious metabolism booster smoothie recipes to help you get started.
Can smoothies boost your metabolism?
When it comes to whether or not a smoothie can boost your metabolism, it’s all about the ingredients. Studies have shown that some foods can, in fact, boost metabolism.
And if you include some of these foods in your smoothie, it can give you that boost. Check out this post for more information on specific foods that increase metabolism.
What can I drink to boost my metabolism?
So before we get into the specifics of what you need in your smoothie for the ultimate metabolism booster smoothie, let’s first talk about the macronutrients (macros) you need to include in each meal and, in this case, what you need to have in your smoothie.
The magic three combo
To make a balanced smoothie, include protein, healthy carbs, and healthy fats. You want your smoothie to be high in protein and fiber. And when we talk about healthy carbs, we are explicitly talking about the ones high in fiber.
Protein, fiber, and healthy fats all play a part individually in helping you reach your goals. Combining all three of these macronutrients in each meal gives you that weight-loss-crushing combo that increases your chances for weight-loss success.
For one, when we eat balanced meals, we increase the fullness we feel vs. how full we would feel if our meal only consisted of one or even two of these macronutrients. Balanced meals should always be the focus.
What to put in smoothies for fat loss?
Ok, we are finally here. Let’s build your smoothie! Listed below are all the must-have ingredients you’ll want to include when creating your own fat-burning smoothie recipes.
Build your metabolism booster smoothie: Ingredient #1 Your liquid
The first ingredient is your liquid; you need something to help blend all the ingredients together. You can choose from water, milk, a milk substitute, or coconut water. If you use coconut water, choose one with no added sugar.
I like to use unsweetened almond milk because it is low in calories and sugar and is dairy-free. But you can choose any milk or substitute like almond, oat, cashew, or coconut milk.
If you are watching your calories, select one of the lower-calorie options, like unsweetened almond or cashew milk. And if using dairy milk, consider 1% or skim milk.
Build your metabolism booster smoothie Ingredient #2: Protein powder
The second ingredient we need to cover is your protein. The easiest way to get a high-protein smoothie is to use a protein powder, or you could also use Greek yogurt if you prefer.
Why Greek yogurt and not regular yogurt? Well, because Greek yogurt is much higher in protein. It has almost double the protein!
So what should you look for in protein powders?
- Aim for between 20 and 30 grams of protein.
- Choose a low-carb option
- Choose one that is low in sugar
- If you are sensitive to dairy, choose whey isolate or a plant-based option
When it comes to protein powders, you might have to experiment a bit to get one that you like and one that does not have a chalky taste. I like Vital Performance Protein in chocolate and ISO 100 Hydrolyzed (100% whey protein Isolate).
Vital Performance Protein
- 25 grams of protein per serving
- Lactose-free (Milk Protein Isolate)
- 10 grams of collagen peptide
- 130 calories per serving
- 5 grams of sugar per serving
- 6 grams carbohydrate
Dymatize ISO 100 Hydrolyzed
- 100% whey protein isolate
- 25 grams of protein per serving
- 120 calories per serving
- Less than 1 gram of sugar
- Only 2 grams of carbohydrate
Based on the nutritional info above, either option is good. But the Dymatize ISO 100 Hydrolyzed might be a better option for losing weight as it is lower in calories, carbs, and sugar.
And what we want from our protein powder is protein and less of the other stuff, as we will be adding other ingredients that will increase both the carb and sugar content.
As far as flavor, I really like the taste of both. And other seems to like them as well, as they are highly rated on Amazon. I always get the chocolate flavor.
But if chocolate is not your thing, don’t worry; there are different flavors like vanilla, coffee, and strawberry for the Vital performance brand.
And if going with the Dymatize brand, some of the flavors they have include; birthday cake, cookies & cream, vanilla, strawberry, and fudge brownie.
If you are vegan or trying to avoid dairy, try a plant-based option like Garden of Life Raw Organic Protein in vanilla flavor. This one is also highly rated on Amazon, so give it a try. Again, finding the right protein powder requires some experimenting.
Garden of Life Raw Organic Protein Vanilla Flavor
- 22 grams of protein per serving
- 110 calories per serving
- 0 grams sugar
- 4 grams of carbohydrate (3 grams net carb)
- 1 gram of fiber
- Gluten free
- Contains probiotics
Benefits of Whey Isolate vs. Whey concentrate
Before we move on, I want to briefly discuss why you may want to opt for whey isolate vs. whey concentrate protein powder. Both whey concentrate and whey isolate are complete proteins, meaning they contain all 9 of the essential amino acids.
But what is whey protein, i.e., whey concentrate? Whey protein is found in cow’s milk. And the protein in cow’s milk is made up of 80% casein and 20% whey. An eight-ounce glass of milk contains 8 grams of protein.
Whey protein is absorbed quicker than casein, making it a great post-workout drink. Many people drink protein shakes after workouts to help repair and rebuild their muscles faster. And studies show it helps increase satiety levels by helping you feel fuller faster.
But how do we get the Whey Concentrate powder?
During the cheese-making process, milk is processed to form cheese. And the liquid that is left over during that processing is called whey.
When the liquid (whey) is isolated, you are left with more protein, fewer carbs, fat, and sugar than in whole milk. And whey has 23 times more protein than whole milk. It also has more fiber.
What is Whey Isolate?
Whey protein isolate is the process of further isolating the whey to get a more refined version, leaving you with a higher quality protein powder. You also get even fewer carbs, fats, sugars, and lactose, resulting in a purer source of protein.
The downside of whey, though, is it is more expensive because it is more refined and better quality than whey concentrate. While I recommend whey isolate, either will do for your metabolism booster smoothie.
When it comes to Greek yogurt, you may have to have a serving and a half to two servings to get to at least 20 grams of protein, but most are low in calories, so it should even out.
Good options for Greek yogurt include:
- Fage Total 0% Milkfat Plain Greek Yogurt contains 18 grams per serving with only 90 calories per serving. A serving is ¾ cup, i.e., 6 ounces. To get the protein up, add another 2 ounces of yogurt to get you to 21 grams. This will also add another 15 calories, which brings yogurt calories to about 105, which is still pretty low.
- Ratio Protein Vanilla Yogurt Cultured Dairy Snack Cup contains a whopping 25 grams of protein per serving with only 3 grams of sugar. This one does have 170 calories, though, which is a bit on the higher side.
Build your metabolism booster smoothie Ingredient #3: Leafy Greens
So now comes the fiber portion of the smoothie. One way to get that fiber is by adding leafy greens like spinach, kale, swiss chard, collards, and mixed greens.
Not only are leafy greens high in fiber, but they also support a healthy metabolism. See this post for information on how leafy greens support a healthy metabolism.
So how many leafy greens should you add?
Add 2 cups of leafy greens to each smoothie. If you are afraid it might be too bitter, don’t worry. It will taste good if done right. But you can always start with 1 cup if you like.
Which greens are best for smoothies?
You can add any leafy greens, but spinach and kale are good options. You could do two cups of spinach or kale or one cup of both. To get the best-tasting and textured smoothie, I recommend blending your liquid and the greens before adding the additional ingredients.
Build your metabolism booster smoothie Ingredient #4: Fruits
Fruits will not only add more fiber to your smoothie but also help ensure your smoothie tastes great. Choose high-fiber, lower-sugar options for the best fruit to add to your smoothie.
Remember, the goal of this smoothie is to aid in weight loss. And while fruits are full of antioxidants, vitamins, and minerals, some are also high in sugar. We are trying to keep our blood sugar levels as even-keeled as possible throughout the day, so aim for lower sugar options.
High-fiber fruit options include:
- Raspberries are a great option as they have 8 grams of fiber per cup
- Blackberries also boast 8 grams of fiber per cup
- A medium-sized pear has about 6 grams of fiber
- Avocado, yes avocado is a fruit and has about 5 grams of fiber for half of a medium-sized avocado
- Blueberries are another great option; they have about 4 grams of fiber per cup
- Kiwis are also high in fiber-containing about 5 grams of fiber per cup (sliced)
- Apples contain about 4.4 grams of fiber for one that is medium-sized
- Oranges contain 3 grams of fiber for one that is medium-sized
- Strawberries contain about 3 grams of fiber per cup (sliced)
- Bananas contain 3 grams of fiber for one medium-sized (For less sugar, choose a less ripe one)
- Mangos also contain 3 grams of fiber per cup
- Cherries contain 3 grams of fiber per cup
- Grapefruit contains 3 grams of fiber per cup
- Pineapples contain about 2.3 grams of fiber per cup (chunks)
Build your metabolism booster smoothie Ingredient #5: Healthy Fats
So now we need to add our healthy fats. One source of healthy fats is avocadoes. They are great as high-fiber fruit sources and double as a healthy fat source. This is great because you get both in one, which equals fewer calories. But there are other terrific options for healthy fats.
Good sources of healthy fats include:
- Coconut oil (1 tablespoon)
- MCT (medium-chain triglyceride) oil (1 tablespoon)
- Avocados (¼ of a medium avocado)
- Nut butter (1-2 tablespoons)
Build your metabolism booster smoothie Ingredient #6: Nuts & Nut Butters
So every metabolism-boosting smoothie doesn’t need to include nuts and nut butter, but they can be a real triple threat. They are high in fiber, protein, and healthy fats.
They are not high enough in protein to be your main protein source, and they are not a complete protein, i.e., have all 9 essential amino acids your body needs.
But they do have a good amount of protein. They are also high in fiber and high in healthy fats. This is just another option for either some additional fiber and protein or can serve as your healthy fat.
Good options for nuts and nut butter include:
- Peanut butter contains 7.1 grams of protein per serving, high in monounsaturated fat (the good fats). One serving of peanut butter (2 tablespoons) contains 1.6 grams fiber.
- Almond butter contains 6.7 grams of protein per serving. It has more monounsaturated fats (good fats) than peanut butter (a great option if using it to get your healthy fats). Almond butter is also higher in fiber. It contains about 3.3 grams of fiber per serving (2 tablespoons)
- Walnut butter is an excellent option for healthy fats; it is higher in Omega 3 fatty acids than peanut butter and almond butter. But it does have less protein and fiber than peanut butter and almond butter.
- Sunflower seed butter is another option to choose from. It has 3 grams of protein per serving and 1 gram of fiber. This option is lower in protein and fiber but is a good source of healthy fats and is an excellent option for those allergic to nuts.
Build your metabolism booster smoothie Ingredient #7: Seeds
And last but not least, we have seeds. Seeds like chia seeds are a great addition to your smoothies because they are really high in fiber.
But they also provide protein and are high in omega-3 fatty acids, making them an excellent source of healthy fats and fiber. One serving (2 tablespoons) of chia seeds contains 139 calories, 4 grams of protein, and 11 grams fiber.
Good options for seeds include:
- Chia seeds (Highest fiber content plus high in healthy fats)
- Flax seeds (Highest in Omega 3s, plus high in fiber)
- Sesame seeds (Good amount of fiber, protein, and healthy fats)
- Pumpkin seeds (Lowest in fiber but high in protein and healthy fats)
- Hemp seeds ( highest in protein, but lower in fiber, good healthy fat option)
Build your metabolism booster smoothie Ingredient #8: Metabolism Boosting Extras
So what are extras, and why should you add them to your smoothie? Well, the extras listed here have very minimal calories, which is great, and they have been proven to boost metabolism. So adding them can take your metabolism boost to the next level.
I include 4 extras for you to pick and choose from to add to your smoothie, depending on the type of smoothie you are making. So, pick one or two that will go with the flavor of your desired smoothie for the ultimate metabolism booster smoothie.
Matcha or Green tea
Matcha and green tea can definitely help speed up your metabolism. Green tea is great because it primes your body to burn fat more effectively due to the combination of caffeine and EGCG found in green tea.
EGCG and caffeine have been shown to boost metabolism, reduce fat, and reduce appetite. For more information on the benefits of matcha for weight loss, check out this post.
Green tea or matcha are great additions to your smoothie to get that extra metabolism boost and some caffeine, especially if you drink it in the morning or before a workout.
Depending on the type of smoothie you are making, black coffee could be a great addition to your smoothies, especially if you are making a metabolism boosting breakfast smoothie. But why black coffee?
Well, as you probably know, regular coffee contains caffeine. Caffeine is a popular ingredient in many weight-loss and fat-burning supplements.
But why is it found in many weight loss supplements? Because caffeine plays a role in metabolism. It mobilizes fatty acids and stimulates the nervous system by signaling the fat cells to break down fat.
When the body breaks down fats, it moves fatty acids out of storage (fat cells) and releases them into the bloodstream for energy.
The more fat that gets broken down, the more fatty acids we release from our fat tissue. So when the body uses fats for energy, you burn more fat, which helps you lose weight.
Ginger is also another great addition to your smoothie. It can help boost your metabolism because it increases your body temperature, which increases your metabolic rate. In addition, it has antidiabetic effects and can help lower blood sugar levels.
Ginger is also great for your overall health as it has antioxidant effects and reduces inflammation. You can buy ginger root and grate it or use ground ginger. Use ¼ teaspoon to ½ teaspoon per serving.
So you might be wondering how cayenne pepper got on this list. Well, chili peppers, including cayenne peppers, boost metabolism. Chili peppers contain a group of chemicals called capsaicinoids.
The most common capsaicinoid is capsaicin. And this chemical has been shown to increase metabolism. Check out this post for more information on how chili peppers can help boost metabolism.
So now you may be wondering, can I really add pepper to my metabolism booster smoothie recipe? Won’t that mess up the taste?
Cayenne pepper won’t affect the taste of your smoothie too much. It has a mild flavor but will give your smoothie a kick, a little spice, and of course, that metabolism boost.
Putting it all together
So now that you have a better understanding of what foods increase metabolism and burn fat, it’s finally time to put it all together. Let’s begin making your metabolism booster smoothie!
- Add your liquid to the blender.
- Add your protein powder and blend until smooth. (This is to make sure the powder is fully blended to avoid that chalky taste)
- Now add your greens and blend. (I like to blend greens before putting all the remaining ingredients to avoid clumps of greens in my smoothie.
- Add all the remaining ingredients in the following order, fresh fruit (if using), nut butter (if using) yogurt (if using), coconut oil or MCT oil (if using), avocado (if using), frozen fruit (if using), seeds (if using), and blend.
If you don’t want to blend in batches, you can add everything at the same time; just be mindful of the order: liquid, then powder, then greens, then fresh fruit, then nut butter and yogurts, and finally frozen fruit and seeds and blend until smooth.
So now that you know how to blend your smoothie, remember to include a high protein source 20 grams of protein or more, a fiber source in addition to your leafy greens, and a healthy fats source, and then choose 1 or 2 of the extras for the additional metabolism boost.
Remember, it is not all about calories when trying to lose weight. Still, they matter, so choose your ingredients wisely depending on your caloric needs.
If you are trying to keep your calorie intake for your smoothie low, choose ingredients that give you the most bang for your calories.
Examples include avocado can serve as both your healthy fats and fiber source in addition to your leafy greens. Chia seeds can serve as both your healthy fats and one of your fiber sources in addition to your leafy greens.
Make your smoothie taste good
And last but not least, let’s talk about making your smoothies taste good. A good protein powder should add a nice flavor to your smoothie, but the fruit will really make it taste delicious.
Fruit will usually mask any unpleasant taste from the greens, but don’t go overboard if weight loss is your goal. Fruit is super good for you, but many are also high in sugar, so choose lower-sugar, high-fiber options like berries. But there are many other low-sugar and high-fiber options to choose from.
Bananas are also great in smoothies but have higher sugar content, so choose the less ripe bananas and use ½ a banana per smoothie instead of a whole one. If using fruit with more sugar, go with half a cup instead of an entire cup.
These are just some guidelines, but at the end of the day, focus on ensuring your smoothie is balanced and fits into your plan.
Metabolism Booster Smoothie Recipes
1. Java Protein Shake – Oxygen
2. Matcha Berry Protein Smoothie – Clean & Delicious
3. Matcha Protein Shake – Real Food Whole Life
4. Refreshing Pineapple Weight Loss Smoothies – Nutrition in the Kitch
5. Weight Loss Smoothies – Yummy Mummy Kitchen
6. Weight Loss Meal Replacement Smoothie – Lose Weight By Eating
7. 5-Ingredient Go-To Green Smoothie – The Real Food Dietitians
Final Thoughts On Building Your Metabolism Booster Smoothie
Hopefully, you now know how to build a smoothie that tastes great and boosts metabolism.
Remember, it’s all about experimentation when building your morning metabolism booster smoothie.
You can also give some of the healthy smoothie recipes above a try to get started on your smoothie journey.
If you found this article helpful, I would love it if you could share it with a friend.
And let me know down below in the comments if you have tried any of the above smoothie recipes and if you liked them. I’d love to hear from you.
Other Posts You May Like:
- 15 Amazing And Delicious Kale Smoothie Recipes For Weight Loss - December 10, 2023
- 45 Low Calorie High Protein Meals – You’ll Love #32 - November 30, 2023
- How To Make A Vanilla Matcha Latte: Plus 9 Amazing Benefits - November 13, 2023