How to make smoothies for weight loss?

This question is about GLP-1 & Weight Loss

Sarah Achleithner

How to make smoothies for weight loss is easier than you think. Here’s a step-by-step guide for how to make the perfect smoothie to fit your goals.

  • Choose your liquid: Start with a low-calorie liquid base, like unsweetened almond milk, coconut water, or water. 

  • Add protein: Adding protein to your smoothie can help keep you full for longer [


    ]. Good sources of protein for smoothies include

    protein powder

    (such as whey, pea, or soy protein), Greek yogurt, cottage cheese, or silken tofu.

  • Include fiber: Fiber is another key nutrient for weight loss as it aids in digestion and regulates appetite [


    ]. Ingredients like leafy greens (spinach, kale), fruits (berries, apples), vegetables (carrots, cucumbers), and flaxseeds are excellent sources of fiber.

  • Incorporate healthy fats: While you want to watch your fat intake, incorporating small amounts of healthy fats into your smoothie can help absorb fat-soluble vitamins (like A, D, E and K) [


    ]. Good sources include nuts (like almonds or walnuts), avocado, or a small amount of nut butter.

  • Portion control: If you’re wanting to lose weight, be mindful of portion sizes, especially if you're adding calorie-dense ingredients like nut butter or avocado. Stick to recommended serving sizes to avoid consuming excess calories.

Strawberry and banana smoothie


  1. Morell, P., & Fiszman, S. (2017). Revisiting the role of protein-induced satiation and satiety. Food Hydrocolloids, 68, 199–210.


  2. Salleh, S. N., Fairus, A. A. H., Zahary, M. N., Bhaskar Raj, N., & Mhd Jalil, A. M. (2019). Unravelling the Effects of Soluble Dietary Fibre Supplementation on Energy Intake and Perceived Satiety in Healthy Adults: Evidence from Systematic Review and Meta-Analysis of Randomised-Controlled Trials. Foods (Basel, Switzerland), 8(1), 15.


  3. BSc, A. A. (2022, January 11). The fat-soluble vitamins. Healthline.