8 5-Ingredient Smoothie Recipes to Lose Abdominal Fat
Smoothies can be a lifesaver on busy days when you need something nutritious in your tummy as you are running out the door. But if you aren't careful, your smoothie can be loaded with too many calories and ingredients that can work against your quest to lose your excess abdominal fat.
Why is having too much belly fat a concern? Unlike fat that shows up on other areas of the body, abdominal fat can include visceral fat, or fat that can surround certain organs like your liver.
Data has shown that visceral fat can be linked to an increased risk of developing conditions including metabolic syndrome, cardiovascular disease, prostate, breast, and colorectal cancers, Alzheimer's disease, and type 2 diabetes.
The key to a flat belly-supporting smoothie is to include the nutrient trifecta into the mix. Having a source of healthy fats, fiber, and protein can help you stay satiated for a longer period of time, possibly helping you eat less later in the day, ultimately supporting weight loss. Plus, adding these nutrient sources into your concoction can help regulate blood sugars, which may help prevent weight gain too.
If you are on the hunt for some seriously delicious smoothie recipes that require only 5 ingredients and can help support your journey to lose abdominal fat, read on to snag eight great blends that will certainly satisfy you.
Kiwi Sunrise Smoothie
Ingredients
1/2 cup Vanilla Greek yogurt
2 SunGold Kiwis
1 cup chopped kale
1/2 banana, previously frozen
1 cup canned pineapple chunks
This vitamin C-packed smoothie can help fuel your body with this important antioxidant. Why is this important for abdominal fat, you ask? Data shows that people with adequate vitamin C status oxidize 30% more fat during certain situations vs. those with low vitamin C status. Because of this, vitamin C depleted individuals may be more resistant to fat mass loss.
Zespri SunGold Kiwi (the kiwis with the gold flesh) is an excellent source of vitamin C, offering more than 100% of your daily vitamin C needs in one fruit. Plus, this deliciously sweet golden kiwi provides the complete package of feel-good nutrition, with more than 20 vitamins and minerals, including fiber, potassium, folate, vitamin E, and of course, vitamin C. These kiwis are bursting with sweetness, but with no added sugar!
Combining the SunGold kiwis with other vitamin C foods, like pineapple and kale, gives this concoction even more of this key nutrient. And the Greek yogurt adds some fat and protein to give this smoothie some staying power.
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Strawberry Walnut Smoothie
Ingredients
1 tbsp raw walnuts, shelled, soaked in water overnight, and drained
1/2 cup 2% milk
1/2 cup frozen strawberries
2 pitted prunes
1 pinch cinnamon
Walnuts can be a fantastic addition to your smoothie recipe if you are trying to reduce your abdominal fat. Eating tree nuts, like walnuts, may positively affect fat accumulation through appetite control, displacement of unfavorable nutrients, increased diet-induced fat-burning, and improved functionality of the gut microbiome.
Prunes add some satiating fiber into the mix, and the milk provides satisfying protein and fat, helping reduce a blood sugar spike after drinking this delicious smoothie.
Watermelon Smoothie
Ingredients
3/4 cup cubed seedless watermelon
1/2 cup frozen cherries
1/2 banana, previously frozen
1/4 tbsp lime zest
1/2 cup 2% milk
(Optional: 1/4 tbsp hemp seeds for topping)
Watermelon is the quintessential hydrating food, thanks to the natural electrolytes that it contains. Plus, seedless watermelon is more than 90% water, helping you stay hydrated while you eat it.
But this fruit may also help you get a grip on your belly fat. One study showed that when compared to eating less-healthy food, eating watermelon resulted in less hunger, less future food consumption, and greater fullness. Watermelon consumption was also linked to a decreased body weight, body mass index (BMI), systolic blood pressure, and waist-to-hip ratio.
Green Machine Smoothie
Ingredients
1 1/2 cup fresh baby spinach
1/2 cup 2% milk
1 tbsp walnut butter
1/2 cup frozen mixed berries
1/2 banana, previously frozen
Spinach is a veggie that is a natural source of lutein. And since data shows that eating lutein-rich veggies may reduce the intra-abdominal visceral fat in certain populations, including it in your smoothie may help you reach your goal.
The berries and bananas add some natural sweetness, while the milk and walnut butter add a boost of fat and protein to promote satiety.
Mango Kefir Smoothie
Ingredients
1/2 cup of frozen mango
1/2 cup of fresh strawberries
1/4 cup of baby kale
1 Tbsp flax seeds
1/2 cup of kefir
"This smoothie has four fiber-filling ingredients- mango, strawberries, kale, and flax seeds," Roxana Ehsani, MS, RD, CSSD, LDN, Registered Dietitian Nutritionist and National Media Spokesperson for the Academy of Nutrition and Dietetics, shared.
She adds that they are all nutrient-dense ingredients rich in vitamins, minerals, antioxidants, and dietary fiber. "Consuming a diet rich in fruits and vegetables, lean proteins and healthy fats is linked to lower weight, as these foods are overall loaded with nutrients and relatively low in overall calories."
Finally, the kefir, which is a "fermented drink rich in probiotics, can also help support your overall health, immune system, and gut health. Research has found that eating a diet rich in probiotics like kefir can support and keep your gut microbiome well-balanced, but also may help you lose abdominal fat as well," she explained.
Green Tea Smoothie
Ingredients
1 cup vanilla Greek yogurt
1/2 cup milk of choice
1/2 banana, previously frozen
1 cup brewed green tea
1/4 cup diced avocado
Including green tea in your smoothie not only adds a unique taste, but also may help you lose abdominal fat, as green tea catechin consumption enhances exercise-induced changes in abdominal fat and serum triglycerides. Plus, avocado consumption has been linked to lower abdominal obesity. Adding these belly fat-busting ingredients into your smoothie may be just what you need in your daily smoothie recipe.
Chickpea banana smoothie
Ingredients
1/2 banana, previously frozen
1 pitted prune
1/4 cup rinsed and drained chickpeas
1 tbsp cashew butter
1/2 cup 2% milk
Adding chickpeas to smoothies is a surprising way to add plant-based protein and soluble fiber into the mix. In one study, visceral fat decreased by nearly four percent for every 10-gram increase in daily soluble fiber intake, making it an obvious addition to your diet if you are trying to lose belly fat. The cashew butter adds some serious plant-based proteins and healthy fats and the prunes and bananas add an amazing flavor.
Protein-Packed OJ Smoothie
Ingredients
1 cup 100% orange juice, fortified with vitamin D and calcium
1/2 cup frozen strawberries
1 banana, previously frozen
1/2 tbsp chia seeds
1 scoop of vanilla protein powder
100% orange juice is jam-packed with nutrients like folate, thiamin, and vitamin C. And if you are opting for a fortified juice, you can also get a decent amount of calcium and vitamin D when you drink this classic beverage too.
According to results from a study in the American Journal of Clinical Nutrition, people who drank orange juice fortified with vitamin D and calcium had more visceral fat tissue loss vs. those who didn't drink the fortified OJ, making it a natural choice to add to your smoothie to help with abdominal fat loss. Protein powder adds some serious protein, adding to the satiety factor. And the chia seeds provide healthy fats, which most of us can use a bit more of.
