Smoothies can either increase your daily calorie intake or contribute to fat loss, depending on the ingredients you choose. “There’s no special smoothie that specifically targets belly fat reduction, but choosing the right ingredients can help keep you satisfied, stabilize blood sugar levels, and aid in weight management. The key components for a smoothie that burns calories effectively are protein, fiber, and healthy fats, as opposed to a sugary, less nutritious snack,” explains Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. She provides insight into crafting a fat-burning smoothie and shares five recipes that support fat loss.

Prioritize Protein

Protein is the first essential component of a fat-burning smoothie. “Protein helps maintain a feeling of fullness and assists in preserving lean muscle during weight loss,” she notes. “Consider adding Greek yogurt, protein powder, or silken tofu to your smoothie.”

Pack in Fiber

Incorporating plenty of fiber is also crucial. “Fiber slows down digestion, stabilizes blood sugar levels, and curbs cravings,” says Collingwood. “Opt for ingredients like berries, chia seeds, flaxseed, oats, or leafy greens.”6254a4d1642c605c54bf1cab17d50f1e

Choose Low-Sugar Fruits

Not all fruits are created equal in terms of their fat-burning ability. Collingwood stresses the importance of choosing low-sugar fruits. “Berries, kiwi, or green apples are better choices than juice, pineapple, or mango (which can spike blood sugar if used in excess),” she says.

Add Healthy Fats

Next, you need to add fat (the healthy kind!) to burn fat. “Healthy fats increase satiety and support hormone balance,” Collingwood says. Options include avocado, nut butter, chia seeds, and flax oil.

Keep Portions Balanced

Finally, make sure to keep portions balanced. “A smoothie should be a meal replacement or snack, not a calorie bomb. Aim for 300–500 calories for a meal,” she says.

Berry Protein Blast

If you love berries and need a dose of antioxidants, try her Berry Protein Blast. It consists of Greek yogurt, frozen mixed berries, chia seeds, spinach, and unsweetened almond milk.

Green Power Smoothie

Get all your greens with Collingwood’s Green Power Smoothie. The blend includes kale, cucumber, green apple, avocado, protein powder, and water.

Chocolate Peanut Butter Protein

If you are craving a Reese’s Peanut Butter Cup, make Collingwood’s Chocolate Peanut Butter Protein smoothie instead. It consists of chocolate protein powder, spinach, frozen banana (½), natural peanut butter, and unsweetened milk.

Tropical Slim-Down

Feel like you are on vacation when you take a sip of Collingwood’s Tropical Slim-Down smoothie. “Unsweetened coconut water, frozen pineapple (small portion), mango (small portion), chia seeds, and protein powder,” she says.

Oats & Berries Breakfast Smoothie

Drink your oats! Collingwood’s Oats & Berries Breakfast Smoothie incorporates the fibrous grain into a drink with rolled oats, frozen blueberries, flaxseed, protein powder, and unsweetened almond milk.