Nope, this isn’t detox tea in smoothie clothing. These are three smoothie recipes made from fruits and other foods that are scientifically proven, through cited studies, to burn fat. Delicious and nutritious!
Smoothies are my go-to breakfast; as they’re easy to make, portable, and packed with nutrients. In fact, I get about 25% of my protein from my breakfast, due to the greek yogurt, as well as a full serving of fruits and vegetables.
If you’re a bargain hunter like myself, there’s some steps that can be taken to keep your breakfast affordable. First off, purchase your fruits frozen and in bulk. Since they’re frozen, there is no risk of them going bad anytime soon, and all the nutrients stay intact (provided they are not cooked in any form before consumption, so don’t thaw them through microwaving). Instead of microwaving the frozen fruit, I put the fruit and vegetables I’m planning to use in the sealed smoothie cup in the fridge the night before. This also saves me some time in the morning! Another way to save some money is to purchase yogurt in a larger container, as compared to the individual cups. Grocery Outlet or Winco is a great place to purchase affordable organic frozen fruit, vegetables, and yogurt (greek or dairy-free): Just be sure to check the expiration date!
You can play around with the amounts of each ingredient in the recipes according to taste and caloric/nutritional goals. However, I do recommend at least a full serving of fruits or vegetables, as well as greek yogurt (when applicable) for protein. Greek yogurt may be substituted for vegan yogurts, but make sure to keep an eye on the amount of protein per serving. For each of the elements that burn fat, we provided a scientific study as proof so you can see the facts for yourself!
Fat Burning Smoothie Recipes
Ingredients: Matcha tea powder, kale, spinach, strawberries, banana, Roots and All organic coconut oil
This recipe is a perfect way to get in a serving of veggies before lunch! Leafy greens are proven to burn body fat, especially around the waist. To make this smoothie extra green, the Matcha green tea not only provides a nice gradual caffeine lift, but also enhances fat oxidation when paired with exercise. Why strawberries? A 2015 study found that consumption of berries led to the highest amount of weight lost, compared to vegetables, legumes, melon, and citrus fruits. Banana is the only component of these smoothies that is not known for fat burn specifically, and was mainly added for the classic strawberry-banana flavor. However, it is high in fiber, which may lead to increased satiety. Pure, unrefined coconut oil is high in MCT’s (Ours is tested at 60% per gram), which are proven to not only boost energy and satiety, but actually increase metabolism.
Ingredients: Ruby Red grapefruit (peeled, seeds removed), raspberries, mango (peeled), Roots and All Coconut Oil, plain non fat greek yogurt
The tart and exotic taste of this smoothie renders it one of my all-time favorites: any sort of tropical fruit blend feels very refreshing and adds variety to a monotonous morning. Grapefruit consumption not only increases satiety, but also has been found to increase weight loss (compared to a placebo group). As discussed above, raspberries and coconut oil have been proven to influence weight loss. Mango is high in vitamin C, which is key for burning fat: individuals with adequate or above Vitamin C levels oxidize 30% more fat during exercise than individuals with low levels of vitamin C. Mango may be substituted for other tropical fruits high in vitamin C, such as guava, papaya, or kiwi. Greek yogurt is one of my favorite smoothie bases, due to its texture and protein levels. Not to mention a 2005 study found a group that consumed yogurt daily for 12 weeks saw 81% more trunk fat loss, compared to the control group. I recommend plain yogurt, to keep added sugars and empty calories at bay.
Ingredients: Cooked quinoa, blueberries, blackberries, strawberries, plain non fat greek yogurt, peanut butter (optional)
This blend really captures the fat burning power of the berry! And it goes without saying that mixed berries pair well with each other. Since the health effects are the same across the board for berries; the blueberries, blackberries, and strawberries can be substituted for different types. Greek yogurt, as discussed above, helps to burn fat as well. Quinoa may seem like an unlikely constituent for a smoothie, but it offers a compelling nutritional value with almost no change to texture or flavor. Not only is it rich in protein, but it increases energy expenditure (the rate at which you burn calories when not exercising) and glucose oxidation. The addition of peanut butter is optional only because it’s a strong flavor. However, if you don’t mind the taste of peanut butter, I really recommend adding it, as its effects are similar to quinoa: consumption of peanuts for 8 weeks in a 2002 study increased energy expenditure by 11%, even after the study and consumption had finished. Make sure to use natural peanut butter, and by that, I mean one with just peanut butter (and maybe some salt) as ingredients. Fred Meyer has an affordable, delicious one.
Tag us in your smoothie mix with the tag #tryrootsandall!