Why Your Smoothie Might Be Hindering Your Weight Goals

Smoothie drinks and smoothie bowls...they're all the rage now. And for good reason: a green smoothie gives your body a massive amount of high quality fuel, nutrients and enzymes in just one serving. I’m a huge fan of starting my morning off with a green smoothie, because it’s a great way to get a huge amount of nutrients with minimum effort. I recently had several clients who religiously drank a smoothie every day and had an overall clean diet, but they weren’t able to reach their desired weight goals. It turns out, the big culprit was…their smoothie. Is it even possible to gain weight from something so healthy?! The answer is yes, but don't freak out! The solution is to make simple ingredient swaps. 

Adding high calorie ingredients + portion control

Nut butters, avocados, coconut oil, coconuts, etc etc etc...yes they're healthy, but only in moderation. One client struggling with weight goals described her daily smoothie: no greens, tons of fruit, often greek yogurt (not a healthy option due to the dairy and calories) or a half a cup of peanut butter, some honey, and some other ingredients that I forget because my mind was so staggered by the half a cup of peanut butter. She wasn't seeing weight loss results like she hoped, but after making a few simple adjustments (like not adding a jar of peanut butter) and following the Abundant Wellness Total Health blueprint, this beautiful soul began to rapidly shed the stubborn pounds she had struggled so long to lose.

Ingredients like nut butters and greek yogurt can be calorically dense, so swap them out for healthier options. Plant-based protein powder provides far more nutritious benefits than peanut butter, and it’s lower calories. Almond milk is less inflammatory than dairy products, and once again, far lower in calories. 

Unfortunately, too much of a good thing can also be highly caloric, and portions do matter. This pains my heart as much as yours. My hedonistic brain literally refuses to acknowledge serving size recommendations--I've never eaten just a 1/2 cup of anything, let's be honest. But measuring out ingredients can help you keep better track of exactly what your consuming.

Glycemic index 

Fruit is by far one of the healthiest things you can eat, and our bodies desperately need daily servings of vibrant fruit. Some varieties contain higher sugar levels than others, which means they have a higher glycemic index level. This spikes blood sugar levels and insulin production,  which can promote fat storage and increase risk of obesity. This is especially true for people who have PCOS (Polycystic Ovarian Syndrome).

The solution isn’t to ditch fruit. Choose options with lower glycemic index and higher fiber, like raspberries and strawberries. Opt out of high glycemic index fruits like banana, tropical fruits, and peaches.

Insufficient leafy greens + fiber: 

On average, we need about 25-30 grams of fiber a day. It staves off hunger and has incredible benefits for our bodies. A lack of fiber also drastically slows the elimination of food through our digestive track, which means food is essentially baking and putrefying in our 98.6 degree digestive track. Disgusting, I know. But hopefully you’re more motivated to eat leafy greens Leafy greens provide vital nutrients and stave off cravings, which are often the body’s way of signaling nutrient starvation regardless of caloric intake during a meal. 

Some people have no problem getting their leafy greens in, but it’s something I have to consciously add to my diet even after all these years. I find it sets me up for success if I have a green smoothie as my first meal. If I had to eat 3 cups of plain baby spinach for breakfast, I would straight up commit mutiny and throw my salad bowl across the kitchen. However, when it’s blended and disguised as a delicious smoothie, my tastebuds are none the wiser. 

Add at least one big handful of greens to your smoothie mix. 

M.I.A. protein:

Protein is a macronutrient that has numerous benefits for your body. It takes longer to digest than simple carbs, so it helps you feel more satiated if you add protein to your smoothie. A quality plant-based protein powder is easy for the body to assimilate, and it helps you more easily meet your required protein needs for the day. In addition, protein helps maintain healthy muscle mass and gives your body energy building blocks to play around with later in the day. If you're vegetarian or vegan, you will especially benefit from throwing a scoop of vegan protein powder into your drinks, or a handful of nuts.

I do recommend a high quality, organic plant-based protein powder over whey protein, because whey can be hard for many people to digest. Whey protein is derived from cow’s milk, meaning it’s not lactose free (we become increasingly lactose intolerant as our bodies produce less of the enzyme lactase). In addition, cow’s are often given hormones to increase milk production and antibiotics, which end up in milk and by proxy, whey protein. 

If you’re on a clean, low carb diet, a green smoothie is even more essential for getting healthy fiber. You can keep the carb count down by throwing in a small handful of nuts instead of plant based powder, or allow your smoothie to be the majority of your carb count for the day.

THE SNEAKY SWEETENER TRAP:

If you're like me, your taste buds have been overly conditioned to adore and crave sweets, so we add sweeteners to our smoothies. That's ok to do, but you have to consider what you're adding.

So here's the deal: agave isn't actually great for your blood sugar levels, and it's not low in calories. Honey is incredibly healthy, but also high in calories, so be sparing with it. Stevia is your best bet for a natural sweetener that is also low glycemic index and zero calories.

Drinking a daily green smoothie will drastically aid your weight goals, but most importantly, it will revamp your health! By following the guidelines I've listed, you can ensure you get your nutrients without a high caloric intake. So, what's your favorite way to shake it out? Much love and lots of spice!