Many people realize the significance of enhancing their nutrition, but most of the time, they’re not sure about how to actually make the change (1).
If this is an area you’re struggling with, then I highly advise incorporating super green smoothies into your daily eating plan. It’s not the only step to losing weight, but it’s a significant piece of the puzzle.
Super Greens Role In Weight Loss
Super green smoothies play an incredibly vital role in maintaining blood health, and they serve as a “detoxifier” that helps fight inflammation. Eating copious amounts of vegetables and fruits is not easy to do; this is where the convenience of green smoothies comes to the fore.
Not only do they contain anti-inflammatory properties, but super greens are also jam-packed with essential vitamins and minerals and have very low-calorie counts.
The vast amount of people who drink green smoothies daily report significant increases in focus, concentration, improved sleep quality, reduced anxiety, boost energy and reduced stress (especially those greens containing adaptogens), along with a strengthened immune system.
Super green smoothies are also an excellent source of chlorophyll, which has been shown to play a vital role in sustaining blood health. Increasing your overall blood health and well-being is beneficial in several ways. One substantial bonus is that it gives people an added enthusiasm for life, friends, and family.
Most of the time, the fruit that seems to make the base for any smoothies is the humble banana. Bananas make an excellent choice not only for their nutritional value, but they add natural sweetness, and if frozen first, they can add a real “creamy” texture to your super green smoothies. Other fruits like apples, pineapples, and strawberries are also excellent options for a base fruit.
After you’ve added your fruit, you can go ahead and add one scoop of super greens powders. Some greens powders are bitter in taste, so adding stevia or monk fruit sweetener is a good option. However, some high-quality greens powders on the market now have natural sweeteners like stevia already added, such as SuperGreen Tonik.
You can also add “superfoods” to your green smoothies for an extra nutritional boost, but again, some of the more high-quality greens supplements are already jam-packed with ample levels of essential nutrients.
An excellent way to reach your regular protein demands is by making smoothies:
- One scoop of vanilla whey protein
- One banana
- One tablespoon of peanut butter
- One scoop of Super Greens Powder
- A handful of Chia Seeds
- 40g of oatmeal
The Role Of Nutrition In Weight Loss
I will run through nutrition fundamentals in this section and examine the role of protein, carbohydrates, and fats in weight loss (2). With numerous diets out there, it can become complicated; however, the fact is we’re all different physiologically, implying there is no generic diet to suit everyone.
Other circumstances, such as lifestyle, goals, and money, can also play a significant role in determining the diet we choose.
PROTEIN
The word protein means “of primary importance “and originated from the Greek word “proteus.” When examining protein, it’s essential to note it’s measured by “biological value,” which is measured by the quantity of protein absorbed to excreted.
An excellent source is Whey Protein; it has a remarkably high BV of 104, implying you end up with more protein than consumed. Eggs also have an extraordinary BV value of 100.
The International Society of Sports Nutrition recommends between 1.4 – 2.0g per kg of body weight per day to develop muscle conditioning for training.
Another critical key not to be overlooked is protein intake timing. When you take your protein is just as crucial as the quality of the protein you take. If correctly timed, protein dramatically helps with the healing, growth of new muscle, and boosts your immune function.
Most studies reveal that immediately after demanding exercise is the best time to absorb your protein. Prior to bed is the next best time, as the body has the opportunity to recuperate and produce new muscle efficiently.
CARBOHYDRATES
When it comes to carbohydrates, most of us are confused by their role in fat loss. Actually, carbohydrates are central to weight and fat loss because they provide us energy in the form of Glucose to support our workouts.
Another critical factor to take into consideration is paying close consideration to where your carbs come from. This is far more important than counting calories, which is not a sustainable way to diet for most people. High-quality foods like sweet potato, brown rice, and oatmeal are great sources of carbohydrates.
Leafy greens, vegetables, fruits, and beans also provide a great source of carbohydrates. These carb sources are associated with reducing blood pressure, inhibiting various types of cancers, and decreasing cardiovascular disease risk.
Restrict your consumption of white bread, soft drinks, and cakes. These foods hinder fat loss and can increase your risk of diabetes and heart disease. Interestingly, when compared to a 12oz glass of juice, one orange has approximately half the quantity of sugar and double the fiber.
FATS
As with carbs, most of us are misinformed about the function they play in fat loss (3). When addressing fats, it’s imperative to distinguish between monounsaturated fats and saturated fats: the good and the bad.
MONOUNSATURATED FATS ( Good Fats )
The fats found in avocados, nuts, and olive oil have been associated with an enhanced cardiovascular system. Polyunsaturated fats are seen in oils such as cottonseed oil and support the protection of insulin resistance.
Omega 3 Fatty Acids, like those found in Salmon and Mackerel, diminish inflammation, enhance brain function, and assist with multiple kinds of skin conditions such as acne and eczema.
SATURATED Fats ( Bad Fats )
Research has shown a direct connection linking saturated fats to an increase in recurring illness and heart disease (4).
Foods to dodge/limit are baked foods such as cookies and fried foods like chips. When attempting to lose fat, remember that saturated fats are readily deposited as body fat, so it’s recommended to stay away from them.
As with carbs, it’s not the quantity of fat you consume, which leads to weight gain; it’s the kind of fat you eat.
Fat is comprised of nine calories per gram; alternatively, carbohydrates and protein only contain four calories per gram, so although there are good fats, you need to keep an eye on consumption as it’s very easy to go into a calorie excess.
Conclusion
Eating wholesome, well-balanced nutrition, combined with daily exercise, is fundamental when losing fat or enhancing longevity. However, we have seen the critical role greens smoothies play in promoting fat loss, primarily, as most greens powders are very low in calories (5).
With a plethora of diets out there, it’s simple to become confused and make bad choices. This is where study and experimentation play a crucial role in determining specific nutrition that works for you.
Also, don’t underestimate mental determination, along with consistent training and a healthy nutrition plan; combining these will get you closer to the body you want.
Not one method or step is more significant than the other. You can have an exceptional exercise plan and put in 100% every day; however, you won’t see the best outcome if your diet is less than optimal.
It’s similar to the chain on a bike; if one part is broken, the chain doesn’t move, and you can’t ride it. The equivalent applies when attempting to drop body fat. Every single part of the process is equally important.
Remember, don’t ever give up, work vigorously every day; don’t be thwarted by difficulties, and always have the confidence to accomplish your goals.
