Maybe you've started trying liquid diets, or practical recipes to replace breakfast after buying a blender — and the passion for trying different drinks may even have made you forget about eating something solid. Been eating this way for a while but still not seeing the weight loss you hoped for? Perhaps you're making a mistake somewhere. Here are the smoothie mistakes that can cause weight gain.
Too little fibre
Dietary fibre — the key to weight loss — is a must in your daily eating. Fibre slows digestion and helps keep you full for much longer. Fruit contains fibre, but not all fruits are equal: the higher the fibre, the longer you'll stay full. Banana is one of the most-used fruits in drinks, but half a medium banana has only 1.4 g of fibre. Build your drink from high-fibre ingredients like berries, kale, avocado, kiwi, pear, beans, oats, chia seeds and plant-based protein powders to reach your daily target. Aim for at least 10 grams of fibre in your drink.
Not enough protein
If you add plenty of leafy greens, you're on the right track — your body will thank you for these high-fibre, nutrient-rich vegetables. But filling your drink with only vegetables isn't enough. Your body needs some protein to produce energy and protect you from high-calorie snacks. Add fat-free milk or soy milk (1 cup of almond milk has just 1 g of protein, so it's not ideal), fat-free yogurt, curd cheese, protein powder, soft tofu, beans, or peanuts/peanut butter, aiming for at least 10 grams of protein.
Watch the amount of fruit
Sipping a cold, fruit-packed drink, you may feel you've made a far healthier choice than a big slice of cake. But while fruit is full of good nutrients and fibre, that doesn't mean it's calorie-free. Filling your glass with 5 different fruits can mean 500 or more calories. Because fruit contains natural sugar, your body digests it quickly — so just an hour after a fruit-heavy drink you can find yourself with hunger pangs. Include protein sources like fat-free milk, soy milk, fat-free yogurt, protein powder, soft tofu, beans or peanut butter so your blood sugar rises steadily and you stay full longer.
Limit extra calories
If you're making a fruity drink, adding 1 tablespoon of honey or maple syrup brings 60 extra calories. Try to get your drink's flavour the most natural way. If you want to satisfy a sweet craving, use fruity milk/yogurt or real fruit; if that's not enough, flavour it with a little cinnamon or clove. Remember, every extra sugar you add lowers your taste buds' sensitivity to sweetness, so you'll want more and more over time.
“Healthy” doesn't mean calorie-free
When we hear a food is light or healthy, we forget it contains calories. But healthy foods can cause weight gain when eaten in excess. Avocado, dates, nuts, peanut butter, yogurt, fruity milk, fresh juices, oats and fruit all carry hundreds of calories. Step back from the idea of using these generously, and measure each in appropriate amounts if you don't want your drink to add weight.
Watch your measurements
Your blender may be large, and you can pack it with every good ingredient you can think of to make the most delicious drink — but with a 600-calorie difference! Measuring ingredients rather than eyeballing them helps you control your drink's calories. To avoid excess and see that your drink is really doing you good, stick to ideal measurements.
Mind your drink's calories
After exercise it's important to meet your protein and carbohydrate needs, and a wonderful drink can do that. But remember it's replacing a snack. While a snack averages about 150 calories, your drink may have twice that. To cut extra calories, make your drink with half the ingredients so it fits as a snack.
Merve Tığlı Çınar, Dietitian