If you're struggling to lose weight, don't skip breakfast. Most of the people who have successfully lost weight and kept it off eat breakfast. If time is a factor, breakfast smoothies not only make a good on-the-go meal, but they're also a way to up the nutritional quality of your diet.
When following a diet to lose weight, you should not only eat breakfast but also focus on getting three meals of roughly equal size daily, says FamilyDoctor.org. Weight-loss calorie needs differ from person to person. Talk to your doctor to help you determine how many calories you need to lose weight.
On average, most men and women can safely lose weight eating about 1,500 calories a day, which translates into about 400 calories per meal with 250 calories leftover for a snack. If you're losing too quickly -- more than 2 pounds a week -- or not losing at all, you may need to add or subtract up to 300 calories from your total daily intake.
Do not eat 800 calories or less unless directed to do so by your doctor.
The trick to any good weight-loss plan is to increase feelings of satiety. Foods high in protein and fiber are the most satiating, according to the European Food Information Council.
A healthy high-protein smoothie with fiber might include 1 cup of raspberries blended with one small banana, 2 tablespoons of ground flaxseed and two 6-ounce containers of nonfat Greek yogurt, which has 400 calories, 46 grams of carbs, 13 grams of fiber and 37 grams of protein.
Another high-protein breakfast smoothie might include 1 cup of soy milk blended with 2 tablespoons of peanut butter, 1 cup of blueberries and 3 cups of raw kale. This smoothie has 395 calories, 44 grams of carbs, 7 grams of fiber and 15 grams of protein.
Fruits are high in fiber and make an appealing breakfast smoothie. A healthy combo might include a medium banana with 1 cup of fresh strawberries blended with 1 cup of nonfat milk and 12 almonds. This smoothie has 360 calories, 50 grams of carbs, 8 grams of fiber and 11 grams of protein.
Another fruit-focused low-cal breakfast smoothie might include two 2-inch kiwifruit and 1 cup of diced mango blended with one 6-ounce container of Greek yogurt with 2 tablespoons of flaxseed for 400 calories, 65 grams of carbs, 13 grams of fiber and 18 grams of protein.
Loading your smoothie with nutrient-packed veggies can help fill you up without all the carbs you might get in a fruit smoothie. A healthy combo might include 3 cups of raw kale blended with one small apple, 1 cup of soy milk and 14 walnut halves. This smoothie has 385 calories, 45 grams of carbs, 7 grams of fiber and 15 grams of protein.
Another veggie breakfast smoothie might include 3 cups of raw spinach, 3/4 cup of fresh pineapple, one medium banana, one-quarter of an avocado and 1 cup of nonfat milk. This smoothie has 360 calories, 45 grams of carbs, 10 grams of fiber and 11 grams of protein
- National Weight Control Registry: NWCR Facts
- National Heart, Lung and Blood Institute: Healthy Eating Plan
- FamilyDoctor.org: What It Takes to Lose Weight
- European Food Information Council: What Makes Us Feel Full? The Satiating Power of Foods
- University of Arkansas Division of Agriculture: The Exchange List System for Diabetic Meal Planning
- HealthAliciousNess.com: Nutrition Facts Comparison Tool: Yogurt Greek Plain Nonfat, Seeds Flaxseed, USDA Commodity Smooth Peanut Butter
- Today's Dietitian: The Top Fiber-Rich Foods List
- HealthAliciousNess.com: Nutrition Facts Comparison Tool: Kale Raw, Nuts Almonds, Kiwifruit Green Raw
- HealthAliciousNess.com: Nutrition Facts Comparison Tool: Mangos Raw, Nuts Walnuts English, Spinach Raw