As a weight loss coach, I get asked this question often… “Can I have smoothies for breakfast and still lose weight?”
While it’s true that you should avoid drinking your calories if weight loss is your goal, smoothies and soups may be the exception…let me explain.
When you make juices, you are separating the sugar and water from the fiber and discarding the fiber (which is what makes you feel full and helps with weight loss).
With smoothies, while you do slightly increase the calorie density of the fruit by blending it, you are still consuming the entire fruit… just not in it’s whole form.
A smoothie is a tasty and convenient way to consume fruit and vegetables and I personally recommend it to my clients with one exception.
The only time I would recommend limiting smoothies is when someone is within 5-10 pounds of their weight loss goal and not seeing any more weight loss for the past few weeks. This likely means they are at a weight loss equilibrium and need to further reduce the calorie density of their meals slightly in order to lose the last few pounds. In this case, making a few tweaks to your diet, such as consuming whole fruit rather than smoothies, may make the difference and help to shed the last few pounds.
Also, by adding a big handful of leafy greens to your smoothie, you’re reducing the calorie density of the smoothie and getting a lot of nutritional value.
I hope this helps clarify why, in most cases, I don’t recommend giving up smoothies in order to lose weight. Most people can reach their weight loss goals while consuming a fruit and veggie smoothie per day.
