More and more people have an increasingly passionate embrace for smoothies, due to their endless possibilities. Depending on the ingredients, a smoothie could satisfy your quest for specific fruit flavors. What this can mean is that the benefits of smoothies for someone could be limitless. One of the first things to consider is that smoothies are a good way to fill the nutritional gaps in people who do not take various fruits. Nutritionists will also tell you that eating fruits and vegetables can also help you lose weight because they are low in calories and fat but are filling. Even more fascinating to weight conscious people is the news that you may be able to drink certain smoothies at night and end up burning fat while you sleep! Taking this into consideration, if you are the kind of person who is extra busy and cannot exercise, read on to know the best nighttime smoothie for weight loss.
The Appeal of Smoothies for Weight Loss
Smoothies have gained popularity as a convenient and tasty way to incorporate essential nutrients into one's diet. They offer a versatile platform for combining fruits, vegetables, and other healthy ingredients. Many people use smoothies to satisfy their fruit flavor cravings and as substitutes for other foods that they believe can lead to weight gain. It is believed that some fruit smoothies can aid in weight loss.
Understanding the Nutritional Benefits of Smoothies
Smoothies can be a good way to fill the nutritional gaps in people who do not consume a variety of fruits and vegetables. For example, you can still enjoy the nutritional value of the kiwi fruit in a smoothie despite hating the taste of it. In a smoothie its taste may get overwhelmed by the flavor of other fruits added to your smoothie, and so you might not even notice a kiwi in your drink. Similarly, smoothies contain essential minerals and vitamins. For example, a smoothie with yogurt or nonfat milk ingredients supplies the body with calcium and vitamin B-12.
Addressing Potential Disadvantages
However, this does not mean that smoothies can’t be disadvantageous, especially in weight loss. Since most people miss this step, they often gain weight because, like food, overconsumption of smoothies can lead to dangerous weight gain. Weight gain resulting from too many calories and excessive sugar intake. High-calorie intake will only jeopardize your weight loss journey.
The Concept of Nighttime Smoothies for Weight Loss
You might have come across articles or even heard people debating about losing weight while one is asleep. No matter how it may sound, just because it seems unrealistic, does not mean it is impossible. For the longest time people thought they ought to keep their cravings at bay and not eat anything before bed. Therefore, answers to questions such as, ‘is it bad to eat bananas before bed?’ was always a solid no. Despite this, nutritionists have ruled this long-held notion out as an eating misconception. They argue that when you eat does not matter.
Read also: Smoothies for Glowing Skin
Key Considerations Before Trying Nighttime Smoothies
Before taking nighttime smoothies, it is crucial to speak with your doctor and determine if they are appropriate for you. If you get the go-ahead from your doctor, also go and visit a dietitian. They will advise you on the best smoothie that supplies your body with the required proteins and fiber.
Factors Affecting Smoothie Calorie Content
Also watch your intake speed when you are enjoying liquids like a sweet smoothie. The possibility of one finishing one glass quickly and then going for another fill are quite high. Remember that another glass means added calories. The calories in a smoothie are not only dependent on the ingredients used but also the servings one consumes. Note that if you take more than one serving, expect your calories to also increase. Although it may not seem dangerous, more smoothie servings contribute to more calories consumed in a day. An individual can jeopardize their nighttime smoothie for weight loss effects by poorly choosing the ingredients. Similarly, using sugar-sweetened ingredients may also increase the overall calorie content of your smoothie. Likewise, avoid sweetened things like soy milk or almond milk.
The Importance of a Holistic Approach
The above mentioned nighttime smoothies can indeed aid in weight loss as they are low in calories. However, they could also lead to weight gain if you do not watch the calories in your other diets. Remember, the key is caloric deficiency in all your meals. Any of the above listed nighttime smoothies for weight loss can help a person drop some extra pounds. This is not always the case for every one of us. Your nighttime smoothie for weight loss will only be effective if you also practice complete healthy eating and portion control. It’s key to watch your calorie intake in your other meals in addition to your late-night smoothies.
Nighttime Smoothie Recipes for Weight Loss
Here are a few recipes for nighttime smoothies that may aid in weight loss:
Green Smoothie
As the name suggests, the overall color of this smoothie is green. Its color is explained by its use of vegetables as the primary ingredients. However, just because it contains a greater percentage of leafy greens does not mean it will be entirely bitter. The other percentage comprises sweet ingredients like pears or bananas. This drink is a great substitute for individuals who do not like eating vegetables and still want to lose weight.
Read also: Protein Coffee Smoothie Recipe
Ingredients:
- Bananas
- Kale
- Apple (or pear)
- Water
- Orange juice
- Ice cubes
- Flaxseed
Instructions:
Add the bananas, kale, apple (or pear), water, orange juice, ice cubes and flaxseed in your blender. Blend them until the puree is smooth. Ensure you also scrape the mixture from the sides of the blender. This will ensure that the entire mixture has the same soft texture.
Benefits:
The green smoothie has tons of benefits. Besides potentially helping you burn fat while you sleep, it is also an excellent way of incorporating leafy greens in a diet. The green smoothie also helps in strengthening the bones. Vitamin K present in leafy greens, like spinach, decreases one’s vulnerability to bone fractures and bone conditions such as osteoporosis. Additionally, drinking fiber-rich green smoothies may help in lowering an individual’s cholesterol levels.
Strawberry Banana Spinach Smoothie
As the name suggests, the primary ingredients for this tasty smoothie are strawberries, bananas, and fresh raw spinach. They are considered smoothie superfoods as they add a rich sweet taste and also contribute to many health benefits. Spinach is a great veggie that is rich in vitamin C and A. Bananas are the icing on top in this smoothie due to their rich taste. The soft and creamy texture they create in this smoothie makes them the perfect ingredient in this recipe.
Ingredients:
- Spinach
- Strawberries
- Bananas
Instructions:
Mix all these ingredients in your blender and then blend until the drink is smooth.
Benefits:
The leafy green vegetable is rich in vitamin C and calcium. Bananas are also go-to fruits when it comes to improving cardiovascular health. Their sweet rich taste makes the unfriendly spinach taste nothing but sweet. It is a perfect nighttime smoothie as it is low in calories and contains strawberries that are rich in antioxidants.
Read also: Fruit smoothies on a ketogenic diet
Vanilla Chai Smoothie
The vanilla chai smoothie is another nighttime smoothie for weight loss to consider, due to its rich fragrance and benefits.
Instructions:
Add the ingredients to the blender and blend until the mixture is smooth.
Bedtime Smoothie Recipe
My bedtime smoothie recipe was born in a cold, restless night of February, and it’s on my cup every night I think I might have problems falling asleep. For me, this is the best snack to have before I hit the pillow! With everything that’s happening right now, a good night of sleep is a priority to keep me sane. First, have you heard about a hormone called melatonin? If not, this is the hormone responsible for regulating your body's natural internal clock (it’s what tells you when it's time to wake up and to sleep). Although lighting has a major influence on this hormone’s production, certain foods can also increase natural melatonin production.
Ingredients:
- Kiwi
- Banana
- Chamomile tea
- Almond Milk
- Almond butter (optional)
Instructions:
- Heat 100ml of water until it boils.
- Add 1 tea bag of chamomile and let it cool.
- Add kiwi, banana, chamomile tea, almond milk and almond butter, if using the last, to a blender and pulse for 1 minute, or until well combined.
- Taste for sweetness.
Benefits:
- Kiwi: This little green fruit is high in serotonin, a hormone that helps you sleep and maintain it during the night. This hormone also appears to interact with melatonin, and some studies have shown that higher levels of serotonin increase melatonin levels.
- Banana: This fruit is full of good carbs, and having a reasonable amount of them before bed can keep you satiated and help you fall asleep faster. Because of the amounts of potassium and magnesium, it also relaxes your muscles. Oh, and bananas are responsible for giving this smoothie the right amount of sweet.
- Chamomile: Some studies show that drinking one cup of chamomile tea every night can help you fall asleep better. The calming effects may be attributed to all the apigenin (an antioxidant that helps with anxiety) found in the flower.
- Almond Milk: Almonds contain a lot of magnesium, which helps relax your muscles and improve sleep quality. There are even studies suggesting it may help keep cortisol levels low, and a low lever of cortisol - also known as the stress hormone - may help you sleep all night long.
Additional Tips for Incorporating Smoothies into Your Diet
Here are some additional tips for incorporating smoothies into your diet for weight loss:
- Fiber: Blend a variety of fruits (banana, strawberries, oranges) and leafy greens (spinach, kale, chard) together to create a high-fiber drink that’ll keep you full and satisfied.
- High-protein: Observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower-protein diet. Adding a plant-based protein powder or unsweetened Greek yogurt to your smoothies can be a great way to do this.
- Low-sugar foods: Using fruit as your natural sweeter is a great way to cut down on sugar (and avoid the highly processed refined sugars which contribute to belly fat).
- Green tea: Using chilled green tea as your smoothie base can help boost your metabolism and energy levels, thanks to the natural caffeine and antioxidant epigallocatechin gallate. According to one 10-year study, people who drink green tea regularly have nearly 20 percent less body fat than those who don’t.
Ingredients to Avoid in Weight Loss Smoothies
- Fruit juice: Avoid using any kind of fruit juice in your smoothie because it adds extra sugars without the nutrients found in whole fruits.
- Dairy: Milk, yogurt, and protein powders that contain dairy can cause inflammation in the body… making it harder to lose weight and burn fat.
- Added sweeteners: Avoid honey, maple syrup, sugar, monk fruit, and stevia in your smoothies because they are high in calories and low in nutrients.