Can I lose weight by drinking smoothies?

1. You stay full thanks to their high liquid and air content.

While chewing your food may be pleasant, the liquid in smoothies can significantly contribute to your physical satiety and support your long-term weight loss goals.

Fruits and vegetables have low energy densities by default because of their high water content, according to Elizabeth Brown, MS, RDN, CPT, The Kitchen Vixen, a registered dietitian and certified holistic chef based in Santa Monica, California. Energy density is calculated as the number of calories divided by the weight in grams. By blending the ingredients, you not only add water to the already water-rich foods, but you also increase the volume of your upcoming weight-loss smoothie.

2. They assist in promoting the growth of muscles when paired with protein

While eating steak after steak can sound tiresome, consuming smoothies is a tasty and hassle-free method to up your protein intake and support muscle growth.

"Whey protein smoothies help with muscular growth. Even while you are sitting and sleeping, muscles still consume more energy "According to Marie Ruggles, MS, RD, CN, CDE, author of The Whole Foods Quick Start Guide with Tracker, this will make it easier for you to lose weight.

Check out these Side Effects of Giving Up Smoothies, According to Science for extra motivation to keep these delightful drinks on your menu.

3. Their protein and fiber levels can help you stay fuller longer

"Weight loss can be aided by preparing a smoothie that contains largely vegetables, one to two fruits, and a protein source. As a result of its high protein and fiber content, you may feel fuller for longer "explains Flavorful Nutrition LLC's Stacy Roberts-Davis, RD, LDN.

4. Your hunger hormones may be stabilized with their aid

Your favorite smoothie recipe can benefit from adding some protein to help you feel fuller for longer and possibly reduce your appetite and cravings.

"You may increase the protein content of your smoothie by adding protein powder, cow's milk, Greek yogurt, or tofu. This will help you have a tasty smoothie that also fills you up with helpful calories rather than empty calories that are devoid of nutrients. In fact, eating more protein raises your levels of the hormones that suppress your appetite—GLP-1, peptide YY, and cholecystokinin—while decreasing your levels of the hormone that makes you feel hungry—ghrelin. This may contribute to a decrease in calories consumed during the day "Lisa Bruno, MS, RDN, the company's founder, notes.

5. They may serve to push out less wholesome foods

The simplest method to consume fewer junk foods isn't always to forbid them; occasionally, it's simpler to replace them with a higher proportion of nutrient-dense, low-calorie items. Smoothies make it simple to improve your diet of fruits and vegetables, according to Bruno. "Only 14% of American adults, on average, eat at least two servings of fruit and three servings of vegetables every day. The best diet for managing your weight is one that is rich in fruits and vegetables. Aim for two to three cups of fruits and vegetables each day."