Did you know that many of the vitamins and nutrients in food are killed during the cooking process? water-soluble vitamins such as B, C and polyphenols are more vulnerable ( 1 ).
Therefore, some foods are eaten raw best to make their nutrients more bioavailable. And one of the best ways to eat raw fruits and vegetables is to drink shakes.
5 delicious weight loss shakes
For all recipes then combine the frozen first ingredients, followed by dry and liquid ingredients. Mix until smooth. Add additional ingredients such as coconut, granola, or seeds before serving. Enjoy immediately.
1. Strawberry Banana Smoothie
This smoothie is perfectly sweet and satisfying required is minimal preparation time. Moreover, it is less than 500 calories and contains lots of protein, vitamin C, calcium and riboflavin.
- 1 cup strawberries
- 1/2 banana
- 2 tablespoons sliced raw nuts (TRY almonds, cashews, walnuts or)
- 1 teaspoon chia seeds
- 1/4 cup unsweetened granola
- 1 cup sugar Greek yogurt
- 1 teaspoon honey (optional)
key Ingredient: strawberries
strawberries contain anthocyanins , an anti-inflammatory compound that has a positive effect on the inhibition of metabolism and appetite ( 2 ).
Dr. Leo Galland explains that this is due in part to the ability of the fruit to stimulate metabolism-boosting hormones and their ability to slow the digestion of starchy foods to help regulate sugar blood ( 3 ).
Dr. Eric Rimm, associate professor of the School of Public Health at Harvard professor conducted a study that found that eating three or more servings of 1/2 cup of strawberries each week could significantly reduce the risk infarction ( 5 ).
2. Pineapple Smoothie green Kale
This smoothie is a perfect balance of carbohydrates, fat and protein (20 grams!) To give you energy, and nurture the muscles. Drink it after exercising to lose weight, maintain lean muscle mass and prevent slow metabolism.
The protein also helps you feel full longer, stabilizing blood sugar, burn extra calories during digestion, and increase energy expenditure. This shake contains even 113% of your daily value of vitamin A, 130% of the daily value of vitamin B6, 252% of the daily value of vitamin C, and 1.051% of the daily value of vitamin K ( 6 ).
- 2 cups raw kale leaves, thick stems
- 3/4 cup almond
- 1 banana, cut into pieces
- plain Greek yogurt 1/4 cup
- pieces 1/4 cup raw pineapple
- sugar 2 tablespoons peanut butter
- 1 to 3 teaspoons of honey to taste
key ingredients: Kale and pineapple
Kale it is full of vitamin a, which improves visual function, improves bone health, and supports cell growth and differentiation ( 7 8 ). It’s also full of vitamin C, which prevents heart disease, high blood pressure, cancer, osteoarthritis, macular degeneration related to age, and asthma ( 9 ).
3. Turmeric and Ginger Tropical Smoothie
This shake incorporates a variety of spices to enhance weight loss and eliminate toxins. Combined with drinking plenty of water this smoothie provide remarkable results and avoid overeating.
In terms of nutrients, the batter kicks free calcium from dairy products while also providing copper, magnesium, vitamin C, vitamin E and riboflavin.
- 1 cup almond milk
- ½ fresh or frozen banana
- ½ fresh cup or frozen mango chunks
- ½ tsp. each of turmeric, ginger, cinnamon and cardamom
- 1 teaspoon honey (optional)
- 1 tbsp. chia seeds
- Pinch of Pepper
- ice cubes (optional)
Ingredients key: ginger and turmeric
ginger suppresses appetite while sugar and cholesterol regulation. It also reduces the production of cortisol, a stress hormone that promotes fat storage. It also improves digestion to eliminate toxins and fight inflammation.
Turmeric works as well or better than prescription anti-inflammatory drugs. Turmeric is soluble in fat and promotes weight loss and suppresses fat storage by change cells that store fat in fat burning ( 11 ).
4. black Chocolate Banana Smoothie
This great recipe is perfect for those with a sweet tooth. It is also vegetarian and gluten-free while being less than 400 calories.
Furthermore, it is packed with fiber, copper, calcium, vitamin D and vitamin E.
- 1 frozen banana
- 1 cup raw spinach
- 1 cup almond milk
- 3 tbsp. chia seeds
- 2 tbsp. sugarless Cocoa powder
- 1/2. organic vanilla extract
- 1 tbsp. honey to sweeten if necessary (optional)
Key Ingredients: Cacao and Banana
The neuroscientist Will Clower, Ph.D. told the magazine Women’s Health eating chocolate 20 minutes before a meal and five minutes after that can suppress appetite by up to 50 percent ( 12 ).
The flavonoid-rich cocoa sensitivity to insulin impulse to prevent the sugar is stored as fat. It also protects neurons from damage, improves mood and fights to fight bacterial overgrowth in the gut to improve absorption of nutrients ( 13 ).
On the other hand, the banana contains resistant starch supporting weight loss because it slows digestion, increases satiety and reduces cholesterol. The fruit also feeds the good bacteria which in turn metabolize fats ( 14 ).
5. Blueberry Smoothie Avocado Mango
This incredible smoothie combines a lot of super foods while it is creamy and sweet. It is full of healthy fats that keep you full for hours.
is relatively high in calories, reaching a little over 700 calories, so they should be eaten as a meal instead of a snack. It is also full of magnesium, selenium, vitamin B6 and niacin.
- 1 cup blueberries
- 1 ½ cup mango
- ½ avocado
- 1 tablespoon of chia seeds
- 1 teaspoon maca powder
- 1 tablespoon of raw honey
- sugar 2 tablespoons almond butter
- 1 ½ – 2 cups coconut water or nut milk
key Ingredient: Maca
Maca it is one of the vegetables from Peru that helps speed up the metabolism, while the supply of vitamin B, C, E, along with calcium, iron, magnesium and more! It is also known to treat anemia, regulate the endocrine system and increase energy, stamina, athletic performance, memory and fertility.