Certain foods have fat burning or metabolism boosting properties, and by adding them to your diet these foods can intensify your weight loss efforts. If you follow my Instagram, you know I am a bit of a smoothie bowl addict, and love to jam-pack my blender with fresh, wholesome goodness. This is one of the simplest ways to boost your body's fat burning capabilities and deeply nourish at the same time.
The secret to boosting your metabolism and increasing your body's fat burning capability is by adding smoothies to your weight loss plan and choosing key whole food ingredients.
You need a healthy balance of nutritionally dense foods, those naturally rich in dietary fibre, wholefood sourced fat, fibre-rich carbohydrates and clean protein. When you get this combo just right, the foods you eat actually help to rev the metabolism, support the body in better fat distribution and improve gut health, all of which has a direct affect on your weight loss efforts.
Here I have broken down the healthy ingredients I recommend clients consume for weight loss and a better sense of well-being. Pick and choose 2 - 5 of these ingredients for your smoothies, and then go here for additional tips and recipe ideas.
Weight Loss & Well-being Ingredients
Apples - low in calories, high in fibre which keeps you full for longer; contain polyphenols which boost the metabolism of all types of body fat. Add 1/2 apple with the peel.
Avocado – a healthy fat, contains dietary fibre and essential vitamins such as B6 (reduces cortisol, the "stress hormone" which stimulates belly fat retention). Add 1/2 an avocado in your smoothies.
Beetroot - high in fibre, naturally sweet, increases oxygen flow to muscles. Add 1/2 beetroot (chunks or shredded) to smoothies.
Berries – naturally sweet, low carb, high in dietary fibre, bursting with antioxidants; naturally helps burn fat. Add 1/2 cup to your recipes.
Cinnamon – a powerful antioxidant that boosts the metabolism and insulin function, lowers cholesterol. Add 1-2 tsp to your recipes.
Capsicum (hot chillies) – the compound found in cayenne acts a natural appetite suppressant and helps reduce visceral belly fat. Add 1/2 tsp to smoothies.
Chia seeds - provide 10 grams of fibre in 2 tbsp; help control hunger and reduce belly fat. Add to smoothies or as a topping.
Chocolate (dark) – 70% raw cacao has high concentrations of polyphenols that stimulate a burn fat; high in magnesium. Add 2-3 tsp of the powder to smoothies; a sprinkling of nibs topping for bowls.
Coconut oil – a healthy fat that can boost the body's fat burning ability. Add 1 tbsp to your recipes.
Grapefruit – high in phytochemicals that stimulate the body to break down fat. Add a drop of edible grapefruit oil or half a fresh grapefruit fruit.
Flaxseed –high in omega-3 fatty acids and fibre. Use the ground seeds, 1- 2 tsp.
Green tea – the caffeine in tea is loaded with antioxidants and catechins which help accelerate fat-burning; use cooled tea or Tegreen supplement*
Greens Balance - a blend of whole fruit and vegetable powders rich in antioxidants, phytonutrients and fibre. Add 1 scoop to smoothies daily.
Hemp - rich in fibre; a natural appetite suppressant helping you feel full for longer; reduces hunger cravings. Simply adding 2-4 tbsp of hemp seeds.
Egg – if you are not vegan, eggs are a fantastic source of protein which helps boost metabolism; the body digests the protein and uses the fat and calories for fuel. Great in recovery shakes.
Maca root - the superfood powder balances the body's natural hormones supporting your weight loss efforts; try 2 tsp in smoothies.
Pumpkin seeds – a rich source of digestible protein that helps stabilise blood sugar levels; contains zinc which is important for fat burning. Add 2 tbsp to your smoothies or as a topping in smoothies bowls.
Psyllium husk - low carb, source of natural fibre, improves gut health and helps keep you regular; psyllium also keeps you feeling fuller for longer. Add 1 tbsp to start with and then work up to 3 tbsp in your smoothies.
Spinach & leafy greens – low calorie, rich in phytonutrients, chlorophyll, and essential dietary fibre. Add 1 cup to smoothies.
Spirulina - a Hawaiian algae (usually powder or liquid) that contains protein and fibre and may improve weight loss while increasing energy levels. Try 1-3 grams a day.
Turmeric - a warming spice, increases the body temp and boosts metabolism. use ground powder form only; it is also an anti-inflammatory and antioxidant. 1-2 tbsp in smoothies. Try this recipe or this one.
Walnuts - provides omega-3 fatty acids that activate fat-burning by changing your insulin resistance; lowers bad cholesterol. Add 5-10 in your smoothie.
Whole grains – choose oats or quinoa; high in essential fibre; slow-burning to keep you satiated, improve gut health and IBS symptoms. Add 1/4 cup to smoothies.
*If you don't enjoy the taste of green tea, you can omit the tea and add one capsule of this metabolism booster, then up the coconut water to 250ml.
Adding many of the above suggestions not just to your smoothies, but also your main meals and snacks can help boost your metabolism naturally. Not only that, but all of these wholefood suggestions provide your body with many essential nutrients that will help improve your overall wellness.
Fat Burning Smoothie Recipes
After a strenuous workout, it is important to refuel and nourish the muscles worked. The best time to do this is directly after you stop the fitness activity. This is when the microconidia of your muscles' cells are the most absorbent and able to soak up essential nutrients. I like to think of this as a flower opening for pollination from bees; nourish when your cells are most receptive. And the most important nutrients to deeply replenish cells is protein.
NUT BUTTER & CHOCOLATE BURNER SMOOTHIE
250ml unsweetened almond milk
1/2 medium banana, frozen works best
1 tbsp high quality, raw peanut or almond butter
2 tbsp crushed walnuts
1/2 cup steamed, cooled cauliflower
2 tsp raw cacao powder
1/2 tsp cinnamon
1/2 cup crushed ice
Blend all the ingredients and serve in a bowl with pumpkin and hemp seeds over the top.
NOURISH ME NOW SMOOTHIE
250ml organic, coconut water (ultra hydrating)
1 handful of organic spinach
1-2 scoops whey or plant-based protein powder
1/2 banana, frozen is best
2 tsp spirulina powder
1/2 lime, juice (optional)
1/2 cup crushed ice
Blend all ingredients in a high-powered blender and serve in a bowl with your favourite toppings. Be sure to chew slowly, and take your time eating this bowl. Alternatively, you can leave out the ice and make a more shake-like smoothie you can drink for faster absorption.
FAT BURN BOOSTER SMOOTHIE
1/2 cup frozen mixed berries
1 cup fresh, organic spinach
250ml unsweetened almond milk
1-2 scoops whey or plant-based protein powder
2 tsp greens powder
1/2 ripe avocado
2 tbsp pumpkin seeds
2 tsp chai seeds
1/2 cup crushed ice (optional)
Blend all the ingredients and serve in a bowl with fresh berries and coconut flakes for toppings.
You may also like to grab my 7 Day Fat-Burning Smoothie eBook to use while enjoying the above recipes as well. The recipe book is jam-packed with deeply nourishing smoothie recipes and a full 7 day Meal Plan all geared towards support healthy weight loss!
Healthy + happiness,
Emma Lisa xx
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