Smoothies can save lives on busy days when you need something nutritious in your tummy when you’re running out of doors. But if you’re not careful, your smoothie may be too high in calories and ingredients to go against the quest to lose excess abdominal fat.
Why are you worried about having too much fat in your stomach? Unlike fats that appear in other parts of the body, abdominal fats may contain visceral fats or fats that surround certain organs, such as the liver.
Data show that visceral fat may be associated with an increased risk of developing symptoms such as metabolic syndrome, cardiovascular disease, prostate, breast cancer, colorectal cancer, Alzheimer’s disease, and type 2 diabetes. I have.
The key to a smoothie that supports a flat belly is to include a nutrient trifecta in the mix. Having a healthy source of fat, fiber, and protein will keep you from getting bored for long periods of time, allowing you to eat less later in the day and ultimately support weight loss. In addition, adding these nutrient sources to your formula can help regulate blood sugar levels and may help prevent weight gain.
If you’re looking for a seriously delicious smoothie recipe that requires only 5 ingredients and helps support your abdominal fat loss journey, you’re sure to get 8 great blends that will satisfy you.
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Vanilla Greek yogurt 1/2 cup
2 Sun Gold Kiwi
1 cup of chopped kale
1/2 banana, previously frozen
1 cup of canned pineapple
This Vitamin C-filled smoothie can help fuel your body with this important antioxidant. Why is this important for abdominal fat? Data show that people with adequate vitamin C status oxidize 30% more fat in certain situations than people with low vitamin C status. For this reason, people who are depleted of vitamin C may be more resistant to loss of fat mass.
Zespri SunGold Kiwi is an excellent source of vitamin C, providing more than 100% of your daily vitamin C requirements in a single fruit. In addition, this deliciously sweet golden kiwi provides a complete package of soothing nutrition, including more than 20 vitamins and minerals, including fiber, potassium, folic acid, vitamin E, and of course vitamin C. These kiwis are full of sweetness, but without the addition of sugar!
When Sungold Kiwi is combined with other Vitamin C foods such as pineapple and kale, this formulation contains even more of this important nutrient. And Greek yogurt adds some fat and protein to give this smoothie some sustainability.
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1 tablespoon of raw walnuts, shelled, soaked in water overnight and drained
1/2 cup 2% milk
1/2 cup of frozen strawberries
Prunes with two holes
1 pinch cinnamon
If you want to reduce abdominal fat, you can add walnuts to your smoothie recipe. Eating nuts like walnuts can have a positive impact on fat accumulation through controlling appetite, transferring unfavorable nutrients, increasing dietary fat burning, and improving gut microbiota function. ..
Prunes add a satisfying fiber to the mix, milk provides a satisfying protein and fat, and helps reduce blood sugar spikes after drinking this delicious smoothie.
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3/4 cup cube seedless watermelon
1/2 cup frozen cherries
1/2 banana, previously frozen
1/4 tbsp lime skin
1/2 cup 2% milk
((((option: 1/4 tablespoon hemp seed for topping)
Watermelon is a typical hydration food because it contains natural electrolytes. In addition, seedless watermelons are more than 90% hydrated, so you can rehydrate while eating.
But this fruit may also help you grab the fat in your belly. According to one study, eating watermelon reduces hunger, reduces future food consumption, and increases satiety compared to eating foods with health problems. Watermelon consumption was also associated with lower body weight, body mass index (BMI), systolic blood pressure, and lower waist-hip ratio.
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1 1/2 cup of fresh spinach
1/2 cup 2% milk
1 tablespoon walnut butter
1/2 cup of frozen mixed berries
1/2 banana, previously frozen
Spinach is a vegetable that is a natural source of lutein. Also, according to the data, eating lutein-rich vegetables can reduce visceral fat in the abdominal cavity of certain populations, so inclusion in a smoothie may help you reach your goals.
Berry and banana add a natural sweetness, while milk and walnut butter increase fat and protein to increase satiety.
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1/2 cup frozen mango
1/2 cup of fresh strawberries
Baby kale 1/4 cup
1 tbsp flax seeds
Kefir 1/2 cup
“This smoothie contains four fiber-filled ingredients: mango, strawberry, kale and flax seeds,” said Roxana Ehsani, MS, RD, a dietitian and registered nutritionist at the Academy of Nutrition and a national media spokesperson. Shared by CSSD and LDN.
She adds that they are all nutritious ingredients rich in vitamins, minerals, antioxidants and dietary fiber. “Eating a diet rich in fruits and vegetables, lean protein, and healthy fats leads to weight loss because these foods are generally nutritious and have relatively low calories overall. “
Finally, “Kefir, a fermented beverage rich in probiotics, also helps support your overall health, immune system, and gut health. Studies show that probiotics like kefir. Eating a tics-rich diet can support and maintain the intestinal microbiotics-balanced, but may also help reduce abdominal fat, “she explains. did.
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1 cup of vanilla Greek yogurt
1/2 cup of milk of your choice
1/2 banana, previously frozen
1 cup of freshly brewed green tea
1/4 cup diced avocado
Adding green tea to a smoothie not only has a unique taste, but it may also help reduce abdominal fat, as intake of green tea catechins promotes exercise-induced changes in abdominal fat and serum triglycerides. In addition, avocado consumption is associated with lower abdominal obesity. Adding these tummy fat-destroying ingredients to your smoothie may be what you need in your daily smoothie recipe.
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1/2 banana, previously frozen
Prunes with one hole
1/4 cup of rinsed chickpeas and drained
1 tablespoon cashew nut butter
1/2 cup 2% milk
Adding chickpeas to a smoothie is an amazing way to add plant-based protein and soluble fiber to your mix. In one study, visceral fat is reduced by about 4% for every 10 grams of daily soluble fiber intake, and is clearly added to the diet if you are trying to reduce tummy fat. Cashew butter adds some serious plant-based protein and healthy fats, while prunes and bananas add great flavor.
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1 cup of 100% orange juice fortified with vitamin D and calcium
1/2 cup of frozen strawberries
1 previously frozen banana
1/2 tablespoon chia seeds
Vanilla protein powder 1 scoop
100% orange juice is packed with nutrients such as folic acid, thiamine and vitamin C. If you choose fortified juice, you can also get a moderate amount of calcium and vitamin D by drinking this classic drink.
According to the results of the study American Journal of Clinical NutritionPeople who drank orange juice fortified with vitamin D and calcium had more visceral fat tissue loss than those who did not take fortified OJ, so add it to the smoothie to help reduce abdominal fat. Is a natural choice. Protein powder adds serious protein that increases the feeling of fullness. And chia seeds provide healthy fat, and most of us can use it a little more.
