Quick and Healthy 5-Ingredient Smoothie Recipe – Eat This Not That

smoothie It can be a lifesaver when you need something on busy days full of nutrition In your stomach when you run out the door.But if you’re not careful, your smoothie might pack too much Calories And the ingredients that don’t help you lose excess belly fat.

Why is excess belly fat a problem? Unlike fat that appears in other parts of the body, belly fat can include visceral fat, or fat that can surround certain organs such as the liver.

Data show that visceral fat can associated with increased risk of developing conditions Including metabolic syndrome, cardiovascular disease, prostate, breast and colorectal cancer, Alzheimer’s disease and type 2 diabetes.

a key Flat belly support A smoothie is a trio of nutrients added to the mix. Having a source of healthy fats, fiber, and protein can help you feel fuller for longer, may help you eat less later in the day, and ultimately support weight loss.Additionally, adding these nutrient sources to your mix can help regulate blood sugar, which may Help prevent weight gain also.

If you’re looking for some seriously delicious smoothie recipes that only require 5 ingredients and can help support your journey to lose belly fat, read on for eight great blends that are sure to satisfy you.

related: 22 Meals to Melt Belly Fat in 2022

Kiwi Sunrise Smoothie
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1/2 cup vanilla Greek yogurt
2 SunGold Kiwis
1 cup chopped kale
1/2 banana, previously frozen
1 cup canned pineapple chunks

This vitamin C-rich smoothie fuels your body with this vital antioxidant. Why is this important for belly fat, you ask?Data show that there is sufficient In some cases, vitamin C status oxidizes more than 30% of fat compared to those with low levels of vitamin C. Because of this, people who are deficient in vitamin C may be more resistant to loss of fat mass.

Zespri SunGold Kiwi (kiwi with golden pulp) is an excellent source of vitamin C, and one fruit provides more than 100% of your daily vitamin C needs. Plus, this sweet and delicious golden kiwi provides a complete nutritional package with over 20 vitamins and minerals, including fiber, potassium, folic acid, vitamin E, and of course, vitamin C. These kiwis are full of sweetness but no added sugar!

Combining SunGold Kiwi with other vitamin C foods such as pineapple and kale can make this blend even more rich in this key nutrient. Greek yogurt adds some fat and protein to give this smoothie staying power.

Strawberry Walnut Smoothie
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1 tablespoon raw walnuts, shelled, soaked in water overnight, then drained
1/2 cup 2% milk
1/2 cup frozen strawberries
2 pitted plums
1 pinch cinnamon

If you’re trying to lose belly fat, walnuts can be a great addition to your smoothie recipe. eat nuts, such as walnuts, May have a positive effect on fat accumulation By controlling appetite, eliminating adverse nutrients, increasing diet-induced fat burning, and improving gut microbiome function.

Plums add some satiety fiber to the mix, and milk provides satisfying protein and fat to help reduce blood sugar spikes after drinking this delicious smoothie.

Watermelon Smoothie
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3/4 cup cubed seedless watermelon
1/2 cup frozen cherries
1/2 banana, previously frozen
1/4 tablespoon lime zest
1/2 cup 2% milk

(optional: 1/4 tablespoon hemp seeds for topping)

Watermelon is a quintessentially moisturizing food thanks to the natural electrolytes it contains. Plus, seedless watermelon is over 90% water, which helps you stay hydrated while you eat it.

But this fruit can also help you manage belly fat. a study showed that eating watermelon reduced hunger, reduced future food consumption, and increased satiety compared to eating less healthy foods. Watermelon consumption was also associated with lower body weight, body mass index (BMI), systolic blood pressure, and waist-to-hip ratio.

related: Science Says Secret Side Effects of Eating Watermelon

Green Machine Smoothie
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1 1/2 cups fresh spinach
1/2 cup 2% milk
1 tablespoon walnut butter
1/2 cup frozen mixed berries
1/2 banana, previously frozen

Spinach is a vegetable that is a natural source of lutein.And since data shows eating lutein-rich vegetables May reduce visceral fat in some peopleincluding it in your smoothie may help you achieve your goals.

Berries and bananas add some natural sweetness, while milk and walnut spreads add fat and protein to promote satiety.

Mango Kefir Smoothie
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1/2 cup frozen mango
1/2 cup fresh strawberries
1/4 cup baby kale
1 tablespoon flaxseed
1/2 cup kefir

“This smoothie has four fiber-filling ingredients—mango, strawberry, kale and flaxseed,” Roxana EssaniMS, RD, CSSD, LDN, Registered Dietitian Dietitian and National Media Spokesperson for the Academy of Nutrition and Dietetics, shared.

They are both nutrient-dense ingredients, rich in vitamins, minerals, antioxidants and dietary fiber, she adds. “Eating a diet rich in fruits and vegetables, lean protein, and healthy fats is associated with weight loss because these foods are generally nutrient-dense and relatively low in total calories.”

Finally, kefir is a “probiotic-rich fermented beverage that can also help support your overall health, immune system, and gut health. Studies have found that a probiotic-rich diet like kefir can support And keep your gut microbiome good.–balanced, but can also help you lose belly fat,” she explains.

related: Secret Side Effects of Eating Mangoes, Says Dietitian

Green Tea Smoothie
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1 cup vanilla Greek yogurt
1/2 cup milk of choice
1/2 banana, previously frozen
1 cup brewed green tea
1/4 cup diced avocado

Adding green tea to your smoothie can not only add a unique flavor, but it can also help you lose belly fat due to increased green tea catechin intake Exercise-Induced Belly Fat Changes and serum triglycerides.In addition, the consumption of avocados has been associated with lower abdominal obesityAdding these belly fat-busting ingredients to your smoothie may be just what you need in your everyday smoothie recipe.

Chickpea Banana Smoothie
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1/2 banana, previously frozen
1 pitted plum
1/4 cup rinsed and drained chickpeas
1 tablespoon cashew butter
1/2 cup 2% milk

Adding chickpeas to a smoothie is a surprising way to add plant-based protein and soluble fiber to the mix.exist a study, a 10-gram increase in daily soluble fiber intake reduces visceral fat by nearly 4%, making it an obvious addition to your diet if you’re trying to lose belly fat. Cashew butter adds some important plant-based protein and healthy fats, while plums and bananas add amazing flavor.

Protein OJ Smoothie
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1 cup 100% orange juice, rich in vitamin D and calcium
1/2 cup frozen strawberries
1 banana, previously frozen
1/2 tablespoon chia seeds
1 scoop vanilla protein powder

100% orange juice is rich in nutrients like folic acid, thiamine and vitamin C. If you choose fortified juices, you can also get the right amount of calcium and vitamin D by drinking this classic drink.

According to the results of a study American Journal of Clinical Nutrition, people who drank vitamin D- and calcium-fortified orange juice had more reduction in visceral adipose tissue than those who didn’t drink the fortified orange juice, so adding it to a smoothie to help reduce belly fat is a natural choice. Protein powders add some serious protein for added satiety. Chia seeds provide healthy fats, and most of us could use a little more.

related: 20 Quick and Easy Smoothie Recipes