Best smoothie combination for faster weight loss, says dietitian — Eat This Not That


If your goal is to lose weight, I generally recommend eating breakfast. As counterintuitive as it may seem, eat something now could save you calories from overeating later.

If you don’t like breakfast very much, smoothies are the perfect solution. They’re easy to digest, portable on the go, and you don’t have to consume it all at once.

For weight loss, the best smoothie is one that provides a balance of protein, fat, and fiber. Most smoothies are high in carbs and added sugars from juices, syrups, and sweeteners. We want to avoid these options and instead focus on the overall balance of the smoothie.

There are tons of ways to make a balanced weight loss smoothie. However, my favorite combo is quite tropical and only contains a few simple ingredients: frozen mango, greek yogurt and coconut milk.

This breakfast option has the perfect blend of Greek yogurt protein, coconut milk fat, and fruit fiber. It’s also very easy to make quick swaps or supplements for extra nutrition.

The basic recipe is in equal parts: 1 cup of each ingredient will create a thick, creamy consistency. If you like your smoothies a little thinner, you can increase the coconut milk or add a little water until you reach your desired preferences.


Atsushi Hirao/Shutterstock

This tropical fruit creates a super creamy smoothie and goes perfectly with coconut milk! Buy it frozen for a quick addition to a smoothie that requires no preparation.

I use a cup of frozen fruit in my smoothie and the mango provides almost 3 grams of fiber per cup. If you want more variety, choose other stone fruits like peaches or tropical options like pineapple or acai.

greek yogurt

Greek yogurt in a bowl with a spoon

Most smoothies skimp on protein, but not this one!

Yogurt provides a nice creamy base for this mixed breakfast. A cup of fat-free plain Greek yogurt provides 13 grams of protein!

If plain yogurt isn’t your jam, consider a low-sugar or lightly sweetened option instead. Other easy options here are kefir or plain non-Greek yogurt options.

Coconut milk

coconut milk

Coconut milk comes in a can or a carton and the two options have very different calorie amounts. Personally, I prefer canned coconut milk because it’s thick and creamy, and the higher fat content will keep you full longer!

If you bought canned coconut, choose low-fat, unsweetened coconuts! Many canned coconut products are super concentrated and packed with added sugars. We already have a lot of natural sweetness in our smoothie!

Half a can is about a cup serving, so I usually split a can of reduced-fat coconut milk over two days here. If you prefer an even lower calorie option, opt for the coconut milk in the refrigerated section near the carton.

For more smoothie tips, check out The Best Smoothie Ingredients to Slow Aging, According to Science.


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