Bust Belly Fat: How A Smoothie Diet Can Trim Your Tummy

smoothie diet

As another mother, beer-drinker, or probably any other person would attest — one of the hardest places to lose weight in is the belly. Even if one is on a diet, belly fat doesn’t really go away that easily. But ab crunches and smaller meal portions aside, there is actually a way to trim tummy fat that isn’t as strenuous ab-intensive exercises or as expensive as cosmetic surgery.

The smoothie diet

A smoothie diet is a great weight loss solution but this liquid diet weight loss program can also be used to specifically bust belly fat. Here are two smoothie diet weight loss solutions you can try to get rid of your gut.

Pure Smoothie Diet for 3 Days

Starving yourself just to lose weight isn’t healthy so a liquid diet weight loss regimen is a good way to cut the calories but still get the nutrition you need, especially from fruit or vegetable smoothies.

If you want to lose weight (and your belly) fast, consume nothing but smoothies and water for 3 days. But take note, some smoothies especially those from restaurants still contain a lot of calories so a homemade smoothie diet is still the best solution.

Make sure your smoothies are made from fresh and organic fruit and vegetables. Keep your fruit and vegetable selections as colorful as possible — peaches, bananas, cucumber, and spinach are good smoothie diet options.

However, since you can’t consume solid food for up to 3 days, make sure you take up to 16 helpings of fruit and vegetable smoothies a day as well as 16 glasses of water or more.

Just make sure you don’t stay on this smoothie diet beyond the 3 days or take fruit or vegetable juice as a substitute — it isn’t healthy to just live on smoothies and water. This is a great liquid diet weight loss solution that can help you get rid of belly fat but you still have to eat solid food to be fit and healthy.


Belly-Busting Smoothie Diet Ingredients

Now being on a liquid diet (and eating solid food) isn’t enough to facilitate weight loss, much less get rid of your gut.

There are some ingredients you can incorporate into your smoothie diet to improve your liquid diet weight loss. Here are some of them:

  • Protein. Add milk, yogurt, and whey or protein powder into your smoothie because protein is essential for weight loss. This would help you feel fuller as well and keep you from eating more than you need.
  • Fiber. Fiber rich food such as oatmeal, nuts, fruits, flax seed, and wheat germ can improve bowel movement, prevent constipation, and a bloated belly. Apple skins, oranges, and vegetables are a great source of fiber.
  • Calcium. Studies show that calcium-rich food like low-fat or non-fat cheese or milk can reduce a person’s risk for obesity and heart disease.

To optimize this liquid diet, avoid artificial sweeteners like white sugar, honey, brown sugar, or even maple syrup. These just add unnecessary calories with little nutritional value. Fresh fruits are natural sugar sources so use these instead in your weight loss diet.

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Top 5 Most Helpful Tips for the Green Smoothies Diet First Timer

green smoothie diet
green smoothie diet

If you’re a green smoothies diet first timer, here are some helpful tips you can follow to help you get started:

1. Start your day with a glass of healthy smoothie

Whether you eat breakfast at 6 am or just before noon, start your day with a glass of fruit and vegetable smoothie. This is because the nutrients that smoothies contain work best on an empty stomach. Also, vitamins and minerals are absorbed by the body faster when it’s hungry.

smoothie diet
smoothie diet

2. Make sure that your smoothies contain the complete set of macronutrients

It is important to make sure that each glass of your smoothie contain carbohydrates, fat and protein. While all fruits and vegetables contain good amount of carbohydrates, adding a few sources of healthy fat and protein will make your drink nutritionally complete. Avocados and coconut oil are excellent sources of healthy fats while raw eggs, nuts and seeds provide the protein you need.

3. Practice healthy eating

While drinking a glass or two of simple green smoothies a day provide the body with plenty of health benefits, you shouldn’t rely in that fact alone. A green smoothies diet is only meant to support your healthy lifestyle — be sure to consume balanced and nutritious meals along with your smoothies. It also helps to have a good daily exercise routine to keep your heart healthy.

Green Smoothie Recipes

Essential Ingredients:

1 medium *banana (fresh or frozen)

1/3 medium *avocado

1 handful fresh baby spinach

1/2 to 1 cup chopped cucumber (peeled)

1/2 to 1 cup water (or pure coconut water)

ice to taste

Optional Ingredients:

1 flat teaspoon cold-pressed coconut oil

2 teaspoons chia seeds (soaked with 6 teaspoons water for a few mins)

1 Tablespoon unsweetened almond butter

2 Tablespoons dry rolled oats

1 teaspoon spirulina or chlorella powder

(serves one)

Spinach is a superfood. It is stacked with huge amounts of supplements in a low-calorie bundle. Dull, verdant greens like spinach are significant for skin, hair, and bone wellbeing. They additionally give protein, iron, nutrients, and minerals.

4. Use a variety of vegetables for your healthy smoothies

While not everyone is fond of eating vegetables, experts advise to use more vegetables in your smoothies than fruits. Mixing up your greens allows you to gain different kinds of essential vitamins and minerals. Don’t forget to use leafy greens such as spinach, kale, collard greens, parsley, cabbage and lettuce in your simple green smoothies — these nutrition powerhouses will keep your health in check.

5. Be creative with your fruit and vegetable smoothie combinations

While on a green smoothies diet, it is vital that you don’t get tired of the same taste over and over again — this will only push you to lose interest in the diet. Considering the appropriate fruit and vegetable combinations, mix and match different types of produce to achieve different tastes. Use a different smoothie base each time — choose from purified water, different types of milk or different flavors of fresh juices and yogurt. You can also choose to add nuts and seeds for varied texture of your smoothies.

As mentioned above, anyone can go through a green smoothies diet provided that healthy eating is practiced a good exercise routine is practiced daily. Without these two, simple green smoothies won’t be able to work their magic in your body.

Healthy dieting and eating is Donna H.’s passion and it has changed her life. With over a decade of experience and advice from nutritional experts, Donna spends her time writing about what she loves most — nutrition.


Personal trainer and health coach for the last 25 years.