For the past few years, health food has taken its liquid form and these days, it seems like “green” is equivalent to something healthy.
And since they are considered healthy, does this mean we can skip at least one meal and have it replaced with a glass of green smoothie or juice?
Smoothies as Replacement for Your Meals
The truth is smoothies are a great supplement to your diet, especially if you know how to do it right. While there are some people who replace one meal for a smoothie every day because of its health benefits, the majority do this to lose weight. Instead of having a heavy breakfast, lunch, or dinner, smoothies can aid in rapid and effective weight loss.
But there are some questions raised, including its safety. If you’re going to replace one meal with a smoothie, here are some things you need to know to really reap the rewards:
1. Make the smoothie filling.
According to experts, every meal should have about 400 to 500 calories. While calorie counting and reducing really help in weight loss, you don’t want to be ravenous after a couple of hours when you drink the smoothie. The trick here is to make the smoothie thicker, since those who drank smoothies with a thick texture felt more satisfied for a longer time than those who drank thinner smoothies.
One way to thicken smoothies is to add frozen bananas, chia seeds, and xanthan gum.
2. Make it nutritious.
Sure you probably just want to lose weight, but since you’re going to replace a meal with a smoothie, make sure you’re still getting the important nutrients. A healthy meal is a balanced meal, so your smoothie should have the essentials, including carbs, proteins, and healthy fats.
3. Stay away from sugar.
The biggest problem with smoothies and juices is that they are loaded with sugar, especially the ones that are tasty. There are healthy smoothies that can give you 90 grams of sugar in just a glass. This will spike up your insulin and can cause energy crash later. Then, you could easily feel hungry afterwards, along with other negative effects, such as fatigue, irritability, and craving for more carbs.
To ensure you’re not loading your drink with too much sugar, add greens instead, such as spinach, kale, and cucumber – even if it’s a fruit smoothie. It helps if the smoothie is veggie-dominant because it’s more nutritious and has less sugar.
A few days of replacing meals with smoothies aren’t necessarily unhealthy. Make sure you keep the three above-mentioned tips to maintain good health. To keep everything safe, drinking smoothies for three days every week can give you weight loss results without health risks.