How To Lose Weight With Smoothies

How To Lose Weight With Smoothies – Best Method Revealed

Drinking smoothies is the best way to cut down fat whilst still giving your sweet tooth enough food to become satisfied. By drinking smoothies you are able to intake loads of nutrients whilst keeping your calorie count low.



Whats even better is that it is really not hard to lose weight with smoothies – in fact, I would say that it is enjoyable!  On this article, I will show you all the combinations of healthy weight loss smoothies that you need to know about and I will also give you a 7 day diet plan for FREE! So, without any further ado, lets slim down!

My Story (Don’t Worry, I’ve Made It Short)

To begin, let me first tell you that everything your about to learn actually works. You probably don’t want to know about my life story but to cut it short, I was vastly overweight.

Notice how I said “was“.

After trying loads of different methods to cut down my weight, nothing really worked. The reason I was so overweight was because I just couldn’t stop eating unhealthy foods. Yeah, I was basically addicted and something needed to change.



Realising that the root cause of my obesity was down to eating too much food to quench my hunger, I looked for ways to still feel full up whilst intaking fewer calories.

Yep, smoothies were the answer. By drinking the exact smoothies that I’m about to share with you, I consumed about 150% less calories per day as they filled me up with low-calorie nutrition packed goodness.

Thus, as I consumed less calories per day and worked harder in the gym my body fat percentage rapidly dropped.

Now, I am a toned guy with a body fat percentage of around 14%.

The Best Smoothies For Weight Loss

The ‘green’ smoothie is easily the best type of smoothie to lose weight. This is because they have huge nutritional value, low calorie and fill you up.

So what is in a green smoothie then?

Great question. A green smoothie is comprised of three (possibly four) parts which are:

Leafy Green + Fresh/Frozen Fruit + Liquid Base (+ Superfood {optional}) = Green Smoothie

Read Also : Green Smoothie For Weight Loss

Yep, so thats the basic formula to making a green smoothie. If you scroll further down this page, you can find out why green smoothies are so beneficial and are the best method for weight loss.

So how on earth do you make a green smoothie?

If your a visual reader, then take a look at this infographic that explains exactly how to make a green smoothie!



If you prefer to learn through text then read the following tutorial:

How To Make A Green Smoothie (Text Version.)

  1. The first step is to grab your blender. If your looking for a great blender, then checkout my best blender review page here.
  2. Next we are going to add 2 cups (100g) of leafy greens. Choose just one of the leafy greens from the following list and place it in your blender:
    • Spinache
    • Kale
    • Romaine
    • Bok Choy
    • Swiss Chard
    • Collards
    • Dandelion
    • Arugula
    • Cabbage
    • Chard
  3. Done that? Great. Your next step is to pour 2 cups (490ml) of a liquid base into your blender. Just choose one of the following liquids into your blender.
    • Water
    • Milk
    • Coconut Water
    • Coconut Milk
    • Almond Milk
  4. Now blend the liquid and leafy greens together until you have a smooth paste remaining.
  5. Your next step is to add some lovely fruit (its better if it is frozen). This is really what makes the green smoothie so tasty so choose your fruit wisely! Just add 3 cups of the any of the following fruit to your blender. You can mix different fruits together too!
    • Banana
    • Mango
    • Berries
    • Orange
    • Avocado
    • Peach
    • Pare
    • Apple
    • Pineapple
    • Grapes
  6. Add a few ice cubes to your smoothie (only follow this step if you did NOT add frozen fruit). Whilst this step is not vital, it will cool your smoothie down and make it much more refreshing!
  7. This step is optional – adding a superfood. Simply add a little of up to three of the following superfoods to your smoothie to boost its nutritional value:
    • Chia Seeds
    • Hemp Seeds
    • Cacao
    • Protein Powder (one scoop)
    • Coconut Oil
    • Almond Butter
    • Flax Seeds
    • Acai Powder
    • Cinnamon
  8. Then blend until you have a smooth green smoothie.

This green smoothie will serve 2 people and yields 32 Oz.

My Favourite Green Smoothies For Weight Loss

1. My Ideal Green Smoothie For Weight Loss

In my opinion, this is probably the best smoothie there is to lose weight with. This is the exact recipe that I mainly used to shed my pounds This is how it is created:


  1. 2 cups of water
  2. 2 cups of spinach
  3. 3 cups of blueberries OR avocado
  4. 1 tablespoon of chia seeds (superfood)
  5. 1/2 tablespoon of coconut oil (superfood)
  6. 1/4 teaspoon cinnamon (superfood)


  1. Place the spinach and the water into the blender. Then blend them together.
  2. Then place the blueberries or avocado into the bender and blend.
  3. Next add all the superfoods into the smoothie and blend them in too.

Now you have the perfect, most ideal green smoothie for weight loss.

2. Banana Green Smoothie

Now we are going to learn how to make a banana green smoothie.


  1. 2 cups of water
  2. 2 cups of bok choy or cabbage
  3. 3 cups of bananas (chopped up… obviously!)
  4. 1/2 tablespoon of coconut oil (superfood)
  5. 1/4 teaspoon cinnamon (superfood)


  1. Add the water and bok choy/cabbage to the smoothie. Then blend
  2. Next add the bananas. Blend again
  3. Finally add both of the superfoods and blend for a final time!

3. The Glowing Green Smoothie




  1. 2 cups of water
  2. 2 cups of spinach OR swiss chard
  3. One cup of apple, one cup of peach and one cup of pineapple (making 3 cups in total!)
  4. 1/2 tablespoon of coconut oil (superfood)


  1. To create this delicious smoothie, you first need to add the water and spinach/swiss chard. Blend them together!
  2. Now add the apple, peach and pineapple  and blend them together. Make sure you cut each fruit into small pieces before putting them into the blender.
  3. Now add the coconut oil and blend it all together!


Whilst you can follow the three recipes shown above to make your green smoothie (and I hope you do) – please also feel free to experiment with all the information I’ve given to you so that you can find the tastiest smoothie that will help you to lose weight!

Best Ingredients For Weight Loss

If you wan’t to lose weight then the following ingredients are the most effective in cutting the pounds. Be sure to include at least one of these in your smoothie as it will really boost the rate at which you lose fat.



  • Avocado: What we all know as the ‘avocado’ is actually the fruit of a tree called the Persea americana. The avocado is rich in nutrients but also makes the smoothie much more thick and tasty. I also think that its green colour makes the smoothie look pretty awesome too!
  • Berries: I know, the term ‘berries’ is incredibly ambiguous and generic. However, ‘berries’ simply refer to any time of berry such as a raspberry, blueberry, strawberry etc. Berries are fantastic additions to your green smoothies as they add a whole lot of taste without adding too many calories.
  • Chia Seeds: Chia seeds are easily one of the most healthy foods you can ever eat. The word “Chia” is the Mayan word for “strength” which just shows you how amazing these seeds are! Chia seeds contain fiber and protein which will fill you up meaning you’ll intake less calories. Also, they contain antioxidants, carbs, omega-3 fatty acids and calcium. If your looking to lose weight and build muscle, then you need to use Chia seeds in your green smoothie as it is around 14% protein.
  • Cinnamon: Cinnamon is something that every household already has in their kitchen (and if you don’t have it then you need to get it!) But why should you include it in your green smoothie? Well, cinnamon is great at regulating your blood sugar level which in turn reduces the amount of excess blood glucose which means… less fat!
  • Coconut Oil – My Favourite: Coconut oil is great! Countless studies have confirmed that consuming coconut oil increases you metabolism whilst it decreases your waste line. Not only does this help you lose weight, it also has other (positive) side effects. These include reducing acne, boosting your energy levels, reducing damaged hair and acting as a hydrator due to the high levels of water that it contains.
  • Bok Choy: Bok choy is basically a leafy Chinese cabbage. Not only is it packed full of phytonutrients, vitamins, minerals and anti-oxidants, it also has a very low calorie count. Let me put this in perspective for you. A 100g cup of chicken breast is 165 calories but 100g of bok choy is just 13 calories. Therefore, eating bok choy will fill you up and make sure you intake far less calories.
  • Greek Yogurt: This type of yogurt has a higher percentage of protein meaning your going to be full up for a longer period of time. It also means that you’ll reap more muscle gains from the gym as your taking more protein into your body.
  • Healthy fats: People often consider ‘fats’ as something to be avoided as they are trying to lose fat not consume it! However, this is far from the truth. There are healthy fats in loads of foods such as coconut oil, which keep you full up for a long time. This means that you’ll eat less food throughout the day, lowering your calorie count!
  • Leafy Greens: Leafy greens (spinach, kale, romaine, bok choy, swiss chard, collards, dandelion, arugula and cabbage) are simply amazing. They are incredibly low in calories and contain vitamin K which helps with blood clotting. Of course, they are high in fiber which also generally helps you to carry out numerous bodily functions such as removing undigested waste. Basically, if your going to make a green smoothie, you need some leafy greens in there. I recommend changing the leafy greens that you put in your smoothie every so often so that your body does not get used to them!
  • Pulp from fruit: It is a shame that not many people know that the pulp that you put in the bin when making a smoothie actually contains most of the fiber of that fruit. Therefore, rather than chucking the left over pulp into the bin, it is always a good idea to put it back into the smoothie and blend it down to the point where you cannot taste it but its fiber and nutrients are still in the smoothie.
  • Spinach: Spinach is one of my favourite leafy green vegetables. This is because it is simply bursting with nutrients that work wonders in the body. As spinach is high in fiber yet low in calories, it is the perfect weapon to use to fight type 2 diabetes meaning it will fit well into any weight loss plan. If this wasn’t enough, spinach also contains vitamin C, vitamin K and zeaxathin which will help you keep healthy skin and hair. In fact, the vitamin K and potassium helps the bones absorb calcium giving you a nice, strong and healthy bone structure.
  • Stevia: Stevia acts as a sweetener to your smoothie. Very often, after making a green smoothie, you may find that it does not have that ‘sharp’ or ‘sweet’ taste that you were expecting. Stevia makes your smoothie much more sweet and delicious. However, the reason stevia is better than other sweeteners, such as sugar or honey, is that it is natural and has no calories.
  • Swiss Chard: Swiss chard is a delicious vegetable that can easily be compared to spinach due to the fact that it looks and can be prepared in a similar fashion. Swiss chard has a ton of antioxidants (such as vitamin E, beta-carotene and zeaxanthin). These help maintain healthy hair and skin whilst the presence of vitamin K helps the bones absorb calcium reducing the chance of bone fractures. Swiss chard is also rich in magnesium and potassium which not only reduce the effects of migraines, but also held control blood pressure. Swiss chard is a must for any green smoothie!
  • Water or Ice: Every green smoothie needs a liquid base. If your trying to lose weight then it is best to choose a liquid base that has few calories (such as water or coconut water) and avoid those that contain high levels of calories (such as milk or coconut milk).

Why Are Green Smoothies So Good For You?

After reading the first part of this article, you hopefully already have a good idea about the benefits of green smoothies and why they are so good for you. However, here are 3 more reasons that youneed to include green smoothies into your everyday life.

1. They give you energy: If you want that spring in your step when you wake up in the morning, then you have drink a green smoothie. Indeed, if your often tired at the end of the day, then there is nothing better that a green smoothie to restore your much needed energy!

2. They help you lose weight: These green smoothies fill you up with low calorie nutrients meaning that your full up for most of the day yet your consuming very few calories. Whats even better is that your going to love drinking these smoothies meaning that losing weight is actually enjoyable!

3. They are painfully easy to make: Green smoothies take less than five minutes to prepare, blend, clean up and drink. This means that your able to make them when your on the go! They are pretty much the ultimate fast food right?

My Free 7 Day Diet Plan

Now, before I give you my free 7 day diet plan, there are a few vital bits of information that you need to know about.

Firstly, taking a smoothie diet is not a ‘quick fix’ option. Your still going to need to eat other healthy food throughout the day.

For example, you can’t drink your smoothie then eat five chocolate bars and expect to lose weight! It just doesn’t work like that.

Secondly, your results are entirely based on what you do outside the kitchen. Therefore I recommend that you do cardio exercises in the gym, park or wherever to maximise your weight loss. I’ll talk more about exercise further down this page.

Finally, the 7 day green smoothie plan that your about to see gives you a set of different meals every day. Please note that this is only a rough idea of what you should be eating and you need to make adjustments yourself depending on your size, goals, allergies etc. Therefore, you don’t need to follow the diet plan below to the word, just use it as a backbone to your meals and eat what you think is suitable. If your looking for a far more detailed diet plan to lose weight then checkout this website.

The 7 Day Green Smoothie Plan:

This is a smoothie weight loss program that is aimed at anyone of any age.

Day 1:


  • 3/4 of a cup of bran flakes, a banana, a glass of milk (no fat)
  • One green smoothie of your choice


  • For lunch your going to have a sandwich which has – 3 Oz of chicken breast, half a roasted pepper, lettuce, mustard and mayonnaise
  • 2 apples or bananas
  • A little (e.g a few slices) of your favourite cheese


  • 4 Oz of flounder or sole.
  • One bruschetta
  • One cup of couscous and one cup of broccoli
  • A o% fat yoghurt.
  • A green smoothie of your choice

Day 2:


  • Two pieces of toast with raspberry jam
  • A green smoothie of your choice


  • A bowl of tomato soup
  • A veggie burger in a bun with lettuce.
  • Yogurt
  • 2 apples


  • 4 ounces of chicken
  • 1 cup of baked beans
  • 3 boiled potatoes
  • A green smoothie of your choice


  • 3/4 of a cup of baked beans
  • 3 boiled potatoes
  • A green smoothie of your choice

Day 3:


  • 3/4 of a cup of bran flakes, a banana, a glass of milk (no fat)
  • A bowl of porridge
  • A green smoothie of your choice


  • Spicy thai shrimp salad
  • 2 cups of lettuce with bacon pieces chopped up inside of it.
  • Yogurt


  • A green smoothie of your choice
  • 1 cup of some delicious brussel sprouts
  • 1/2 a cup of cooked couscous
  • Three chicken fingers
  • An apple/banana

Day 4:


  • Two pieces of toast with strawberry jam
  • A bowl of oatmeal
  • A green smoothie of your choice


  • 1 cup of caesar salad
  • 1 cup of fresh pineapple
  • A bowl of tomato soup
  • Chicken sandwich


  • 3 Oz of salmon
  • A cup of broccoli
  • Peas and runner beans
  • A decent amount of mashed potato
  • A green smoothie of your choice

Day 5:


  • 1 cup of low fat milk
  • One whole-wheat english muffin with jam
  • An apple
  • A green smoothie of your choice


  • A BLT salad
  • A whole-wheat pita bread (on the smaller side)
  • A cup of watermelon


  • Roasted cod, tomatoes, orange and onions
  • 1 cup of cooked brown rice
  • Yoghurt
  • A green smoothie of your choice

Day 6:


  • Quick breakfast taco
  • Yoghurt
  • A green smoothie of your choice


  • 1 veggie burger
  • 1 whole-wheat roll
  • Bok choy-apple slaw
  • 1/2 a cup of pineapple


  • A cup of any salad you like
  • A glass of low fat milk
  • Grilled pork tenderloin with spicy soy topping
  • 2/3 of a cup of brown rice
  • An apple
  • A green smoothie of your choice

Day 7

Day 7 is a cheat day meaning you can eat whatever you like.

Cardio Exercise

You can’t simply lose weight by drinking smoothies, you also need to do daily exercise to help shed those pounds.

I recommend taking up activities such as yoga or pilates which help you burn fat. Alternatively you could also go to the gym and do what is known as High Intensity Interval Training (HIIT). Look up videos of this on YouTube, it is the method that bodybuilders use to lose body fat whilst retaining muscle.

If you can, try and do cardio exercise everyday (even if its just skipping or jogging on the spot for 15 minutes.) If you combine a daily routine that involves about 15 minutes of cardio each day whilst eating good healthy food then no matter what you do, your going to lose weight… and fast!

If you want to make healthy smoothie recipes and other delicious goodies like my homemade sugar-free desserts, salad dressings and sauces a part of your everyday diet, then you’re going to want to invest in a REAL BLENDER!!!. See here Best Blender For Smoothies