The Ultimate Guide to Losing Weight with Smoothies

Weight Loss SmoothiesSmoothies are a great tool for weight loss because you control the ingredients. They make perfect vehicles for relatively low-calorie, yet nutrient-laden ingredients that are capable of keeping you full for a long time.

By combining the right ingredients, you can create smoothies that taste great and help you drop pounds. It doesn’t take long to learn what to use and how to make the right combinations. Just keep reading and start losing!

Smoothies for Healthy Weight Loss

The reason that smoothies can help you lose weight is that you can get all of your necessary nutrients in one glass without adding in excess or empty calories. When you learn about the ingredients that create a balanced smoothie, you will be able to include a good balance of protein, complex carbohydrates, healthy fats, as well as vitamins and nutrients.

Besides the basics, you can include powerhouse ingredients that up the nutritional value of your smoothie without adding extra calories. You can also include elements that enhance your weight loss by boosting your metabolic rate, giving you more energy, and filling you up for hours.

Ingredients for Weight Loss

While many of the traditional ingredients in healthful smoothies support a healthy weight, some are better than others. There are certain things you can put in your smoothie that will boost your weight loss by different means.

Avocado: Alligator pears are the preferred weight loss smoothie thickener, or ingredient that provides that signature smoothie creaminess. They supply ample healthy fat, which will keep you satiated and satisfied until your next meal, and an array of health promoting vitamins and minerals.

Berries: Any kind of berry, strawberry, blueberry, blackberry, and raspberry for instance, add a ton of flavor to a smoothie without adding very many calories or sugar. Additionally, they are high in fiber, which helps to keep you full, and antioxidants for your overall health.

Cayenne pepper: This spice not only adds a kick to your smoothie, it also boosts your weight loss capability. The compound responsible is called capsaicin. Research has shown that adding it to breakfast reduces consumption of fat and carbohydrates later in the day. In other words, consuming a little cayenne pepper will curb your appetite.

Chia seeds: The same little seeds that make hair grow on ceramic animals are a great tool for weight loss. They are packed with fiber and protein to help keep you feeling full and satisfied and they contain numerous healthful nutrients like calcium, antioxidants, and omega-3 fatty acids. They are also known to absorb toxins from your digestive tract. Many of my recipes call for chia seeds or chia seed gel. I prefer the gel because it helps unlock the nutrition, is slightly easier to digest, and adds to the creaminess of your smoothie. To make chia seed gel, combine equal parts chia seeds and water in a small container and let sit for 5 – 10 minutes to gel. Stores in the fridge for a good month.

Cinnamon: The popular spice helps regulate blood sugar levels by improving the metabolism of glucose. This results in a reduction of the amount of excess blood glucose that can be stored as fat. Abdominal fat, studies have shown, is more sensitive to the effects of cinnamon than fat from any other part of the body.

Coconut oil: This is my number one smoothie weight loss ingredient. As you’ll soon read all about below, ample healthy fat in your smoothies and diet is imperative if you’re serious about losing weight, and achieving optimal health. The predominant fats (medium chain) in coconut oil are used by the body for energy as opposed to being stored as fat. This superfood keeps you satiated, energized, and feeling good. Go with an organic virgin coconut oil for your smoothies and internal consumption. For more information on this wonderful food, click here.

Greek yogurt: Compared to other styles of yogurt, Greek yogurt is much higher in protein. This means it can fill you up and keep you fuller longer. Opt for the full-fat variety, and stick with plain. The flavored varieties usually have a lot of added sugar.

Healthy fats: Healthy fats are vital to your overall health and help keep you satiated for hours. Totally denying fat is not a way to lose weight. You will only feel unsatisfied when you eat. Consuming ample healthy fat is actually an integral part of any weight loss plan. Include fats in your smoothies by adding avocado, coconut oil, or nuts and nut butters. If you make elixirs, butter and cream are good options too.

Leafy greens: Greens, like kale, spinach, dandelion, and romaine lettuce, are packed with phytonutrients and low in calories. They are also high in fiber. Make sure to rotate your greens on a regular basis.

Pulp from fruit: If you have a juicer, you know that in addition to the juice, you end up with a pile of throw-away pulp. This is all of the fiber from the fruits and instead of throwing it out or composting it, you can add it to your smoothies for a natural source of fiber.

Stevia: If the fruit you add to your smoothies is not enough sweetness for you, consider using stevia. This natural, zero-calorie sweetener comes from a plant and is free from the side effects and possible risks of artificial sweeteners.

Tea/water/ice: Many smoothie recipes call for milk or fruit juice to create the right consistency. To avoid the extra calories, substitute them with tea, water, or ice. A fruity, herbal tea is a good substitute for juice. Green tea contains healthful nutrients, including a compound thought to aid in weight loss, and it has a mild flavor. For a consistency more like a shake, use ice.

Ingredients to Avoid

There are plenty of great foods and supplements to put in your smoothies that will give you flavor without excess calories. There are also some pitfalls. Too many people assume that any smoothie is a healthy option, but there are some ingredients that should be avoided if you are using smoothies as a weight loss tool. The most important thing you want to avoid in your smoothies is excess sugar. Even “healthier” sugar from natural sources such as fruit, honey, and maple syrup should be minimized.

Canned fruits or vegetables: Fresh produce is always best, but when you can’t find what you want, turn to frozen foods before cans. Canned fruits and vegetables often have added preservatives or sweeteners that increase the amount of calories. They have also lost a significant amount of their nutritional value. Fresh and frozen veggies and fruits maintain nutrient content much longer than canned products.

Dairy: Dairy products like milk, ice cream, or frozen yogurt are common ingredients in smoothies, but they are chock full of extra calories. There are exceptions, such as raw milk and plain, full-fat Greek yogurt, which is high in protein and low in sugar, but most dairy should be avoided.

Fruit juice: Juice is often high in sugar and calories and low in nutritional value, especially store-bought products. Many contain added sweeteners, and all have lost the fiber of the whole fruit. A limited amount of 100 percent juice is ok to use, but too much will just increase your total calorie intake.

Protein powders: This may seem like a good way to get protein in your diet, but natural sources are a much better choice. Protein powders are good for bulking up and adding weight. For weight loss, stick with vegetables and other healthy sources of protein such as nuts, seeds, gelatin, and Greek yogurt.

Sweeteners: If your smoothie tastes very sweet, you are probably over doing it on the sweetener and potentially consuming too much sugar for a weight loss plan. Stevia is a natural, no-calories sweetener that you can use. Other good sweeteners, such as honey and maple syrup should be used in moderation. For the full download on sweeteners, see my article on the best and worst sweeteners.

Too much sweet fruit: Whole, fresh fruits are good for you, and a natural way to add flavor and a little sweetness to your smoothie, but too much can be a problem. A lot of fruit in one smoothie can spike your blood sugar and cause digestive problems. A good rule of thumb is to stick to avocados and berries. Small amounts of sweeter fruits such as banana, apple, mango, and pineapple is fine, but keep those to a minimum. Smoothies high in sugar are a recipe for weight gain.

For more information on the ingredients you want to avoid like the plague, check out my article on what makes a smoothies unhealthy.

An Overall Weight Loss Plan

As you work towards your weight loss goal with tasty smoothies as your tool, keep in mind that the healthy way to lose weight includes more than just dietary changes. Your smoothies, if created thoughtfully, will provide you with many of the nutrients you need including protein, carbohydrates, good fats, and vitamins and minerals. But, don’t forget to eat healthful foods in addition to those smoothies. Get plenty of vegetables, healthy fats, high quality proteins, whole grains, and moderate amounts of fruit at your regular meals.

Healthy fats were mentioned above as an important weight loss smoothie ingredient and a vital part of a healthy diet. I can’t overemphasize this point. Getting adequate amount of healthy fat and completely eliminating unhealthy fat from your diet of paramount. Of all the dietary and lifestyle changes I’ve made over the years, getting my fats straight has had the biggest impact on my health and well-being. If you haven’t already, please be sure to read my article on fat:

The Skinny on Fat: Good Fats vs. Bad Fats

In addition to a balanced diet, you will also need to get plenty of exercise. Try to get some amount of physical activity every day, even if it is just a short walk. High intensity, short duration workouts two to three times a week have been proven to be the most effective form of exercise and great for shedding excess poundage. This form of exercise is also known as High Intensity Interval Training (HITT) and Peak Performance. Dr. Mercola explains it as well as anyone:

10 Minutes of Exercise Yields Hour-Long Effects

Other factors that contribute to weight loss are adequate sleep (underrated), stress reduction, hydration (your liver doesn’t metabolize body fat well when burdened by dehydration), and a positive outlook. There’s often an emotional component preventing people from losing weight, which is rarely easy to address. Resolving issues in your relationships, career, or past, often leads to profound breakthroughs.

Everyone’s body is different and not all of us are meant to be as skinny as a supermodel or have 6-pack abs. Learn to love your body and don’t get caught up in the game of comparing yourself to others. Staying active while also eating right, getting ample sleep, reducing stress, and enjoying healthful and nutritious smoothies are steps you can take that will get you to your goal weight before you know it.

Smoothie Diet

Smoothie diets have become quite popular. I want to make it clear that I’m not an advocate of smoothie diets. I recommend a smoothie for breakfast and two regular meals for lunch and dinner. Substituting a smoothie for another meal once in a while or having one after working out is perfectly acceptable. Note, most people enjoy smoothies for breakfast. Having your one smoothie for the day at lunch or dinner is absolutely fine.

I’m not a fan of smoothie diets, or detox diets, because they’re often undertaken as a quick fix. These diets usually involve severely restricting calories, which is not easy and can actually cause you harm. You may lose weight on a smoothie or detox diet, but it’s usually temporary. In the long run you end of gaining the weight you lost back and then some. This yo-yo dieting is not something you want to get caught up in.

I recommend a “real” diet. One based on traditional foods, those that our great grandparents consumed, and in many cases our species has consumed for hundreds and even thousands of years. This diet is based on the work of Weston A. Price and what I personally consume and advocate. For more information, see WAPF Dietary Guidelines.

After experimenting with vegetarianism and veganism I found these dietary guidelines work best for me and have been following them since late 2010. We are unique individuals with unique dietary requirements. There’s not one perfect diet that everyone should be on. I recommend experimenting and paying close attention to your body and how you feel to arrive at what diet most resonates with you.

Weight Loss Smoothie Recipes

Here are a couple of ideas for weight loss smoothies to get you started in addition to the majority for the smoothie recipes you’ll find on my site. Note, some of these smoothies may seem high in calories, but keep mind those are good calories that will help you shed weight and feel full until your next meal. Each smoothie is 1 serving for an average size person.

Ryan’s Ideal Weight Loss Smoothie

  • 1 cup water
  • 1/2 medium avocado
  • 1/2 cup fresh or frozen blueberries
  • 1 tablespoon chia seeds or chia seed gel
  • 1/2 tablespoon coconut oil (increase to 1 tablespoon over the course of a week)
  • 1/4 teaspoon cinnamon
  • 1/2 tablespoon honey (optionally use stevia or maple syrup or 1/2 banana to sweeten)

Nutrition Information

  • Calories: 331
  • Fat: 24g
  • Protein: 4g
  • Carbohydrates: 31g
  • Fiber: 11g
  • Sugar: 16g
  • Vitamin C: 29% RDA
  • Vitamin K: 110% RDA
  • Calcium: 8% RDA
  • Iron: 11% RDA

Mango Avocado Green Tea Smoothie

  • 1 cup green tea
  • 1 cup fresh or frozen mango chunks
  • 1/2 medium avocado
  • 1 cup spinach
  • 1/2 tablespoon coconut oil
  • A dash of sea salt
  • A little honey, maple syrup, or stevia to sweeten (optional, mango provides enough sweet for me)

Nutrition Information

  • Calories: 329
  • Fat: 22g
  • Protein: 4g
  • Carbohydrates: 35g
  • Fiber: 10g
  • Sugar: 23g
  • Vitamin C: 131% RDA
  • Vitamin K: 216% RDA
  • Calcium: 6% RDA
  • Iron: 14% RDA

Blueberry Greek Yogurt Smoothie

  • 1/2 cup water
  • 1/2 cup fresh or frozen blueberries
  • 3/4 cup of plain, Greek yogurt (preferably full-fat)
  • 1 tablespoon chia seeds or chia seed gel
  • 1/4 teaspoon cinnamon
  • 1/2 tablespoon honey (optionally use stevia or maple syrup or 1/2 banana to sweeten)

Nutrition Information

  • Calories: 327
  • Fat: 20g
  • Protein: 8g
  • Carbohydrates: 31g
  • Fiber: 5g
  • Sugar: 21g
  • Vitamin C: 13% RDA
  • Vitamin K: 86% RDA
  • Calcium: 30% RDA
  • Iron: 9% RDA

Berry Banana Smoothie

  • 1 cup water
  • 1 cup fresh or frozen mixed berries
  • 1/2 fresh or frozen banana
  • 1 cup spinach
  • 1 tablespoon coconut oil
  • 1/4 teaspoon cayenne pepper
  • 1 tablespoon gelatin (optional, for protein)

Nutrition Information

  • Calories: 251
  • Fat: 14g
  • Protein: 3g
  • Carbohydrates: 32g
  • Fiber: 5g
  • Sugar: 18g
  • Vitamin C: 43% RDA
  • Vitamin K: 181% RDA
  • Calcium: 10% RDA
  • Iron: 10% RDA

For each of these smoothie recipes place all of the ingredients into your high-speed blender and blend for around 30-45 seconds or until nice and smooth. If you don’t have a very powerful blender and your coconut oil is in liquid form, you might want to blend everything except the coconut oil first, then drizzle it on and blend for another 5-10 seconds to avoid clumping. As always, feel free to add and subtract ingredients based on what you prefer and have on hand.

Have you lost weight with smoothies? Do you have questions about the above weight loss advice? I’d love to hear from you – please leave a comment below.

Happy Blending!

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144 Responses to The Ultimate Guide to Losing Weight with Smoothies

  1. Elizabeth #

    I have been on weight loss smoothies for over a month now. I have lost about 1.5 kgs only so far. what am I doing wrong? How can I increase my weight loss so I lose 1 kg in 2 weeks?

    • Ryan Carmody #

      Hi Elizabeth,

      For my and others reference, 1.5 kgs equals 3.3 pounds. Losing weight is unique to everybody and depends on a number of factors such as what you eat when not consuming smoothies, exercise (especially the type), stress, and sleep.

      I’ll email you to obtain more information so I can provide appropriate recommendations.


  2. Zoey #

    Hi Ryan,

    Here`s Zoey from the Netherlands ;)
    Great website! thanks for all the recipes!
    You said don`t use protein powder if you want to lose weight, but what if i take the smoothie for breakfast to make it a complete meal?
    And can i use the superfood recipes to or is it best too stick with the green ones? (to lose weight)


    • Ryan Carmody #

      Hi Zoey from the Netherlands :)

      Natural protein sources (Greek yogurt, gelatin, kefir, avocado, chia seeds, goji berries) are preferred, but in a breakfast smoothie for someone who needs ample protein first thing in the morning supplementing with a protein powder is perfectly fine. Actually, the protein I recommend, Sun Warrior, is more like a multivitamin with protein.

      Superfood smoothie recipes are all excellent for weight loss. Better yet, do green smoothies with superfoods!


    • Benetta Johnson #

      Ryan, this is Benetta, I’m going on the smoothie diet today and I put frozen banana, strawberries, spinach, skim milk, and allure sweetener. I want it for breakfast, lunch, and dinner – so what am I’m going to be doing wrong, could u help me?

      • Ryan Carmody #

        Hi Benetta,

        Please read this post (and comments) in its entirety. I recommend a smoothie for breakfast and two regular meals. I’m not an advocate of the smoothie diet. Your smoothie could use more fat (avocado and coconut oil) and less sugar. Try honey, maple syrup, or stevia as the sweetener.


        • Ryan I tried it. Yesterday I got real weak so I will go back on it this weekend and get me some coconut oil and some stevie sweetner thanks

  3. Erica #

    Hi Ryan,

    I have lost 10 lbs over the last eight weeks after increasing my water intake and starting on the green smoothies for either breakfast or lunch.

    I began working out this week and I purchased some Sun Warrior chocolate protein powder to have a protein shake after my workouts per the advise of a physical trainer that I follow.. would you say yes or no about the protein powder sense I do use a variety of other natural proteins in my green smoothies?

    Thank you!


    • Ryan Carmody #

      Hi Erica,

      Nice job losing weight by eating healthier – music to my ears :)

      Great to hear you started working out. I think the extra protein is a good thing to ensure you’re getting adequate protein after workouts. With Sun Warrior you’re getting protein along with some vitamins and minerals.



  4. Luisa #

    I want to try smoothies for losing weight but have no idea how to go about it. The recipes are great but when should they be consumed? Is it replacing a meal or meals? How many smoothies should one consume in a day?

    • Ryan Carmody #

      Hi Luisa,

      Most people, including myself, have a smoothie for breakfast, then two regular meals for lunch and dinner. You could also replace a second meal, usually lunch, with a smoothie. Pay attention to your body and how you feel if you try two smoothies a day. There are smoothie diets out there consisting of 3 smoothies a day, but I personally don’t advocate that.


      • Laura #

        Hi Ryan, you advocate smoothie for either breakfast or lunch but I was wondering if it could work to have my smoothie for dinner instead. Would appreciate your thoughts … I have so many things on after work over the course of a week that I thought I might like to smoothie it as a quick dinner which would stop any snacking to get through my studies etc.

        • Ryan Carmody #

          Hi Laura,

          Sure you can have your smoothie for dinner :) The most important thing is that you’re consuming smoothies, not which meal you have them.


  5. Cindy #

    Great site, no messing about, no hidden agenda and buying, simple, straightforward and open; thank you. Will try the smoothies, shopping for ingredients tomorrow. Thanks so much

    • Ryan Carmody #

      Thanks, Cindy. Hope you enjoy the smoothies :)

  6. Carolyn #

    I love your site – thank you!!!! It has helped me so much in making smoothies. I still haven’t quite figured out the sugars and carbs though. When I look at my ingredients, the fruits are really adding a lot. I was using Fitness Pal to calculate what my tally was, and you can go down the list, with coconut milk, cacao, chia seeds, spinach, sun warrior, and then there is the banana, or other frozen fruit – it really pops all the numbers up. Since the sugars are coming from fruit and not junk, does it really matter? This is usually my noon meal. Oh, and I love your superfoods, but do you try to incorporate them all everyday, or is that overkill? I’m not sure how to use them, other than when I read about them, I go, oh, I need that too! Thanks Again Ryan! Carolyn

    • Ryan Carmody #

      Hi Carolyn,

      Great questions. Sugar from fruit is better than refined sugar that’s present in a plethora of food and drink, and in the context of the entire fruit doesn’t absorb or spike your blood sugar as much. However, too much sugar even from fruit can be detrimental to your health.

      Everyone’s body is different and I recommend paying attention to how you feel. For some people a banana and frozen berries is too much sugar. The other ingredients in your smoothie also factor in. Fruit only smoothies can be sugar bombs and should only be consumed occasionally, say for dessert or a snack.

      For your everyday smoothies I would stick to mostly frozen berries and maybe a small banana. I prefer thickening my smoothies with avocado and chia seed gel instead of banana.

      For losing weight, the less sugar the better, even from fruit.

      When I first discovered the various superfoods I immediately ran out and bought them too :) I have a few go to superfoods that I consume on a daily basis (coconut oil, chia seed), others I consume fairly often (maca, cacao, spirulina, goji berries), and the rest here and there. How often and which superfoods I eat changes from year to year based on my nutritional needs and listening to my body. As you try the different superfoods I think you’ll find some stick and others don’t. However, you can consume a host of them daily, it just gets kind of expensive.


  7. Ketha #

    Hi Ryan,
    I bought a powerful blender today and I was browsing for smoothie recipes. I tumbled across yours site , I am happy that I did. Wonderful recipes and I am planning to start right away. I have Hypothyroid and I read in an article that coconut oil helps in regulating it and in one of your comment you mentioned that Coconut oil is a super food like chia seeds. Can you please tell me how much of Coconut oil I should add to a smoothie , let’s say for the berry banana smoothie you have mentioned in your site.
    Thank you !

  8. Eric #

    Hello Ryan,

    I like the different recipes. I have my own that I created, but I love the Cayenne add to a smoothie.

    1/2 Bannana
    2 Teaspoons of Fage Non-Fat Greek Yougurt
    I use less than a handful of each frozen fruit: strawberries, blueberries, raspberries and pineapple.
    1 cup of Kale
    1 scoop of Organic Flax Seed
    1 Scoop of Green Vibrance Superfood
    3/4 to a cup of water
    Then I top it off with a Splash of Minute Maid 100% Nourish Your Brain Fruit Juice just to add a little flavor.

    In almost 8 weeks of adding this to my diet everyday plus completely changing what I eat and weekly exercise routine I have lost 35 lbs. I have been out of town for work for Months, since my transformation I have had 3 co-workers buy blenders for their Hotel room and started doing what I do. I also had the head of Housekeeping yesterday ask me for my recipe as her and some of the Hotel staff were wondering what I was doing.

    I will check back often to get new ideas for my smoothie, but definitely adding the cayenne in. Thanks!

  9. Karen #

    Hi Ryan – I am new to this and need guidance. here’s what I have been using in my smoothie:

    Coconut water
    Star fruit

    My intention is to do this as a replacement for breakfast for the next four weeks and on occasion dinner to take down some pounds.

    I exercise 3/4 days a week.

    • Ryan Carmody #

      Hi Karen,

      That’s a good smoothie recipe, but I would make one key addition, coconut oil, for healthy fats. Start with 1 teaspoon and work up to 1-2 tablespoons. The coconut oil will keep you satiated, increase your energy, and help you shed pounds among other health benefits. See my article on coconuts and coconut oil for more info.

      You might also rotate avocado into your smoothies on occasion, maybe in place of banana. Cinnamon and a high quality salt such as Celtic sea salt are other good additions.

      Your game plan of a smoothie for breakfast and periodically in place of dinner is perfect. Exercising 3/4 days a week is great! Let me know when the extra poundage is gone :)


  10. Katie #

    I Googled smoothie recipes and found yours! Gong to the store tomorrow when I wake up to buy the ingredients!! Thanks so much for posting this!!! Ill I’ll let you know if I lose any weight which is my goal!!

    • Ryan Carmody #

      Awesome, Katie! Don’t let me know if, but when, you shed unwanted poundage :)

  11. julisa #

    I have been looking for a smoothie site and came across yours. Thank God for that I love it cant wait to start.

    • Ryan Carmody #

      Good luck on your healthy smoothie journey, Julisa!

  12. tammy #

    Hello I just bought me the health master elite blender and plan on starting a smoothie diet monday and im looking for any help possible, I am new to all the coconut oil, and flax seed, and protein powder so any suggestions to help me out?

    • Ryan Carmody #

      Hi Tammy,

      Great to hear you purchased a good blender and are ready to rock-n-roll with smoothies. My advice is to start by having a smoothie for breakfast every day. If you’re brand new to smoothies begin with simple recipes and one at a time incorporate the ingredients you’re not familiar with into the mix. Those you like, keep around, those that don’t resonate with you, discard.

      Let me know if you have any specific questions.


  13. Colleen #

    Hi Ryan
    Just stumbled upon your site. I am in need of losing 25 pounds and want to lose it in a responsibly healthy manner. I’ve looked at other sites and they are full of unwanted ‘noise’ or make it sound daunting. You have kept it simple and to the point.

    I am going to start today by having a smoothie for breakfast and one for lunch when possible as I don’t have the means at work to blend a smoothie. However, I am going to experiment with a make ahead version that I can keep in the fridge at work and give a shake when ready to consume. I think using greek yogurt and avocado will be key success factors in both keeping it thick and blended as well as support the weight loss.

    Thank you for your site – It has inspired me.


    • Ryan Carmody #

      Hi Colleen,

      Here’s to losing 25 pounds with relative ease by eating healthier. That’s really the only way to proceed. Roughly 80% of people who go on suspect diets gain back the weight they lost and then some.

      Bringing a smoothie to work for lunch is a great idea. When I travel with smoothies I typically store them in a Blender Bottle – Glass (mason jar) is ideal, but not always practical.


  14. Jess #

    Hi Ryan,

    I usually don’t have time for breakfast.
    Is it okay to make smoothie the night before?thanks

    • Ryan Carmody #

      Hi Jess,

      Making a smoothie the night before is a great idea. Just be sure to refrigerate it.


  15. Lila #

    Hi ryan, i just recently had a baby and i need to lose weight and change my life. I have no idea about losing weight with smoothies. Can you give me some hints. I cant work out because i am a full time mom. I need healthy eating tips. Tired of being over weight. Thanks

    • Ryan Carmody #

      Hi Lila,

      A desire to lose weight is where it all starts. I would begin by consuming a smoothie for breakfast every day. My site is full of recipes to choose from. Try to incorporate a good healthy fat into every smoothie such as avocado and/or coconut oil, and limit the amount of sweet fruit. Stick to berries and banana if possible.

      Being a full-time mom is a workout in its own right; so don’t worry about that. Although the occasional walk is always good.

      Without knowing more about your situation and diet it’s hard for me to make recommendations. If you email me and provide more info I can point you in the right direction.


  16. dyymuffin #

    Hi Ryan,

    can you guide me how to lose weight perfectly? i really need to lose my weight. please do help me :(

    • Ryan Carmody #

      Hi dyymuffin,

      That’s tough to answer without knowing more about you. Please read my response to other comments and if you have specific questions drop me an email.


  17. Nancy #

    Hi Ryan,

    I am new to the whole smoothie thing but I have started this week replacing breakfast with a smoothie. Eventually I want to replace 2 meals with a smoothie but I want to work my way up. This is what I have been putting in my smoothie:

    1/4 green apple
    1/2 banana
    3 strawberries
    1 to 2 black berries
    2oz coconut milk
    1 to 2 tbsp of plain non fat greek yogurt

    I know that too much fruit can spike up you sugars and I am insulin resistant so I don’t want that, that is the reason why I really measure my fruit. I want to know if what I am putting in my smoothie is ok or what changes can I make? Or do you have a special recepie for a smoothie for people with insulin resistance?


    • Ryan Carmody #

      Hi Nancy,

      Great to hear you’ve adopted the healthy smoothie habit :)

      Your recipe looks good. The one ingredient I’d like to see in your smoothie is coconut oil, 1 tablespoon. Healthy fats are really important. Chia seeds are another ingredient I recommend, 1 tablespoon also. They’ll help slow down the digestion of sugars which may spike your blood sugar. Additionally, you could add a dash of cinnamon and sea salt for added nutrition and taste. Substituting avocado for banana is something else to try.

      All in all you’re well on your way, I’m mostly nit-picking :)


  18. Carolyn #

    Hi Ryan,

    Just stumbled upon your site and I love it!

    I was searching for smoothie recipes to aid in weight loss as well as healthy ingredients for immunity disorders to help curb my symptoms and decrease inflammation.

    Do you have any advice in this regard?

    Also, this is my most recent smoothie creation, Can you offer any alternate ingredients that might have been a better choice?

    1 cup crushed ice
    1 fresh or frozen banana
    1-2 cups frozen mixed berries
    1/4 cup fresh sliced strawberries
    6 oz plain Greek Yogurt
    1 cup apple juice
    1-2 cups fresh baby spinach

    Thank you!

    • Ryan Carmody #

      Hi Carolyn,

      Please see my recent article on reducing inflammation with smoothies. You’ll find info on anti-inflammatory ingredients and a link to one of my most popular smoothies – Spicy Anti-Inflammatory Smoothie.

      Immune disorders or auto-immune diseases are tricky. Below is a link to my immune boosting smoothies post. I’d also look into medicinal mushrooms such as reishi and chaga, both of which are immune system modulators. I prefer tinctures, but powders can be added to smoothies.

      Your smoothie recipe looks mighty delicious and healthy. I would add coconut oil (1 tbsp) for good healthy fat that also aids weight loss. Chia seeds are another good ingredient to add. Most apple juice is pretty high in sugar; so I’d substitute water or milk.


  19. Carolyn #

    Thank you Ryan!

    Just went out and got some coconut water to try as a substitute. Also I’ve followed your links and can’t wait to pick up some healthy ingredients and try some of the great recipes I’ve found here.

    Where can I find the medicinal mushrooms you mentioned? Health Food Store?

    Also, can you recommend any other types of powdered supplements helpful for auto-immune disorders that I might add to my smoothies?

    I would like try using kale however I’ve never even tried it and have heard that it can be bitter. What are some ingredients that might work well to counter the bitterness?

    So many thanks for this great site and your help.

    Looking forward to shedding some pounds and more importantly gaining a healthier body.

    Good wishes to everyone here!

    • Ryan Carmody #

      Hi Carolyn,

      Your local health food store should carry the medicinal mushroom powders. I prefer Host Defense:

      I’m really not sure which other powdered supplements help auto-immune disorders. I would research that and try what you find. You can add pretty much anything into a smoothie.

      Anything sweet will mask the bitterness of kale, although it’s not that bitter IMO. Start with small amounts.

      Good luck shedding poundage and improving your health!


  20. Tav #

    Hey Ryan,

    I love your website! Thank you for all the great info. I noticed you havent talked much about wheat grass. I just bought the organic powder form and would like to incorporate that into my smoothies. How much would you recommend i put in and what are the benefits of adding it? I also purchased spirulina. I am new to smoothie making and your website is like a smoothie class 101 for me :-) I have only made them a few times and here is what i made this morning:

    1 cup frozen blueberries
    1 cup frozen strawberries
    1 banana
    2 cups kale chopped up
    2 tablespoons ground flax seed meal
    1 cup non fat greek yogurt
    1 cup non fat milk
    Dash of cinnamon
    Dash of honey

    I making it for myself and my boyfriend. After i read your website, i think i should omit the milk and use water instead. And it seems like coconut oil is a good thing to add too. I am also trying to lose weight so any help is appreciated.

    Thank you, Tav!

    • Ryan Carmody #

      Hi Tav,

      It appears you’re well on your day to making delicious and nutritious smoothies :)

      Your assumption is right, omit the milk in favor of water unless you have access to raw milk, or use an organic almond or coconut milk. Coconut oil is precisely what I recommend you add to your smoothies.

      I’d start with 1 teaspoon and work your way up to 1 tablespoon of wheatgrass, or follow the serving size on the package. Wheatgrass is extremely nutrient dense and contains an array of vitamins, minerals, and chlorophyll. I personally don’t consume it very often because my go-to green superfood powder (Boku) contains it.

      Spirulina is another super green that’s very high in protein, 65-70% pure protein.

      Good luck with the smoothies and shedding unwanted poundage.


  21. Tav #

    Thank you for your quick response and great ideas. Im on my way to the store now to get some coconut oil! Thank you again and have a great day :-)

  22. buky #

    Hi Ryan, these are my smoothie ingredients. Carrot, apples, spinach, broccoli, pineapple and some berries – what do u think. Thanks.

    • Ryan Carmody #

      Hi Buky, I think that sounds great, although I’ve never blended broccoli, how’s that? Ryan

  23. Ana #

    Hi Ryan, I’m on a detox plan … which lasts 21 days, so that they make a healthy eating habit.
    These 21 days breakfast and dinner consist of smoothies … But my teacher says, you add half half my scoop ‘whey protein’ Vanilla at GNC. if you want to lose weight and slim … Should I remove this protein powder smoothies?

    My teacher tells me, used a certain amount of protein or about 29g 10g bringing a scoop of whey protein, to keep satisfied for a long time … And that mitigates a breakfast and a dinner.

    What do you recommend?

    • Ryan Carmody #

      Hi Ana,

      I would stick to the recommendations of your teacher. Since you’re on a 21 day detox diet and likely not eating as much as usual the extra protein is probably good a idea. Although, I would be weary of a GNC protein. Might want to research that to ensure it’s high quality. See my Resources page for the protein powders I recommend.

      When you’re back on a regular meal plan you can probably do without the protein powder. Experiment and see how you feel.


  24. KayJay #

    I needed your website! I needed all these comments and encouragements! Today is my turning point to regaining my figure and fitting into the lovely garments I own. I think I have gathered so much information about juicing and smoothies and raw food eating that that I was flummoxed in a state of overwhelm. I’m totally into this kind of lifestyle but my approach has been sporadic and with little/no success.

    Today, I caught sight of my ‘bod’ in the mirror as I walked through a TK Maxx store in London and wow! :( Suffice to say, instruction to self as I passed the same mirror to exit the store was “don’t look, don’t look!”. As soon as I arrived back at work I Google’d “weight loss smoothies” and found you! And…now that I’ve found you, Ryan Carmody, I’m gonna keep you….!! :) Seriously, though your info and the comments and questions – and you answers – are just want the nutrionist ordered.

    Off to buy my coconut oil etc from Amazon…


    • Ryan Carmody #

      Hi KayJay,

      I’m glad you found me and my website :) It sounds like you have the motivation and desire to change, which is key. Don’t try to do everything at once. Integrate healthy habits into your life one at a time and before you know it all your health goals will be reached and you’ll feel great!


  25. Mrs. Zhang #

    Ni hao Ryan,
    I’m from New York but I’m currently living (and married) in China.
    I’ve been obese the better part of my adult life but I think of myself a rather active person compared to the average “slim” figured adult.
    It’s just eating habits that are killing me.

    I’m a “skip two meals” or “skip whole days of eating” kinda broad.
    And I know this is killing my ability to actually lose weight despite an hour or more of exercise EVERYDAY! I’m trying the smoothies at home now, it’s been 13 days and I’m feeling weird.

    I’m doing a smoothie for breakfast and no lunch (maybe a boiled egg) and all veggies with a little meat for dinner (eating earlier too). Sometimes I snack on some grapes or tangerines.
    I only indulge in some red wine once or twice during the weekends only
    I do the spoon of honey and cinnamon and cayenne every morning and yet, i’m left without any energy at all after a day of teaching. It doesn’t help that my husband, I fit Chinese man, can eat a horse and a half at any hour of the day and gain no fat at all. Ever. period.

    I’m attempting to remain optimistic though it is proving to be a bit difficult.
    As you can imagine, everyone around me is naturally stick thin and the metabolism of Chinese people makes me sigh, deep deep sighs on a regular basis.

    I’m doing my best, but I’ve come here today to ask, keeping in mind the limited “western” goods that I have access to here in Guangdong, what can I do to boost my smoothies for optimal energy/fat burning.

    We are thinking of having a baby in the next 2-3 years and I want to welcome our little sweetheart into a healthy, strong and happy body. I’ve even injured my knee muscles over-exercising (jumping-rope) and am now on a futile mission to find relief for this immense joint/muscle pain.
    They’re firm believers of acupuncture here, but 10 painful times afterwards, I’ve decided to take matters into my own hands.

    Will Glucosamine sulfate be detrimental to the weight loss process?
    I’ve been told it can help with the knee stiffness.
    Can I add anything natural to the smoothies to help strengthen my knee/joints/muscles instead?

    Lastly, the worst part is the effect all of this has had on me emotionally. I am stressed beyond belief. You can imagine the stares and gasps I accumulate here on a daily basis. It is frustrating when I am actually trying very hard. No brownies and things like that here, so it’s helping me to stay away from bad fats a lot. Yet, it is a daily torment. Is there anything I can add to the smoothies to help decrease stress as well?

    You are a godsend and I am actually nervously and excitedly anticipating your response.

    Any more information you can give on these super amazing coconut oil, flax seeds and whey would be super helpful. Boy, I hope I can find these things here!

    If you ever find yourself in China (come to the south near HK, it’s still t-shirt, outdoor swimming weather here!) , my husband and I would be more than pleased to whip up a tasty and healthy Chinese meal for you (with a little NY/Haitian flair, of course.)

    Do take care and thanks in advance for all of your help.


    M.Maxime Zhang

    • Ryan Carmody #

      Hi Mrs. Zhang,

      Thank you for sharing your predicament and allowing me to offer advice.

      Unfortunately, your situation is all to common. There’s a myth out there that eating less (restricting calories) will lead to weight loss. It may at first, but almost always fails in the long run. Our bodies are extremely intelligent. When restricting calories you’re effectively telling your body there’s a famine. The body’s natural response to famine is to store body fat.

      What I recommend is starting your day with a nutrient and calorically dense smoothie that contains ample healthy fat. Not only are fats vital for your brain, nervous system, eyes, cell membranes, etc, when consuming in moderation you’re signaling to your body that hunting is good (no famine) and therefore no need to store all that excess body fat. As an aside, healthy fats are also critical in the diet when conceiving to ensure proper brain development, among other things.

      Here’s a good breakfast smoothie:

      1 cup water (or a good nut milk or my favorite raw milk)
      ½ avocado (can substitute banana)
      ½ cup frozen blueberries (other berries will do)
      1 tablespoon coconut oil (this will help with energy)
      A dash of cinnamon
      A dash of sea salt

      Additional ingredients to bolster nutrition

      1 tablespoon chia seeds or flax seeds
      1/3 cup goji berries (local :))
      1 cup spinach, kale, or other local green
      1 tablespoon gelatin (for your knees and joints – see my article for more info)

      Poke around my site for other ideas and use what’s local to you. There’s a number of Chinese herbs you could sprinkle into your smoothies such as astragalus powder, reishi mushroom powder, and schizandra berry to increase the nutrition and add a medicinal component.

      After having a smoothie for breakfast I recommend two regular meals. It sounds like you know how to eat healthy and avoid processed foods and sugary treats. Keep up the good work there. Here are the dietary guidelines I adhere to, which many people have had success with:

      I don’t think glucosamine will hinder your weight loss efforts.

      A note on exercise. High intensity, short duration workouts are the way to go. Here’s why:

      Also, getting adequate sleep and addressing stress through mediation or other stress reducing techniques are very helpful in your quest to lose weight.

      You can do it, Mrs. Zhang!


  26. pam #

    Hi Ryan, I like your posts ans advice i just have a couple of questions for you. I have had two spinal fusions on my L5=s1 and my l4=s1 i am unable to work out and i need to lose weight. I do prefer berry smoothies but yet to make one . I having for breakfast and lunch can i put uncooked oats in there and if so how much. What would be the best berry smoothie for weightloss and can i have more than one a day . I see a lot of good recipes out there for weight loss smoothies i dont know what to do. I need calcium to promote my bone growth and healing as well as vit D can you please help me . Thanks Pamela. Thank you for your time i know it is important and valuable.

    • Ryan Carmody #

      Hi Pamela,

      I personally would only consume oats after soaking. You could use anywhere from 1/4 to 1 cup in a smoothie. Here’s more info on properly preparing grains:

      I advocate a smoothie for breakfast and two regular meals. For calcium, vitamin D, and healthy bones I recommend raw milk and fermented cod liver oil. Check out the Weston A. Price foundation for more info.

      Here’s a good breakfast smoothie:

      1 cup water (or raw milk)
      ½ avocado (can substitute banana)
      ½ cup frozen blueberries (other berries will do)
      1 tablespoon coconut oil
      A dash of cinnamon
      A dash of sea salt

      Additional ingredients to bolster nutrition:

      1 tablespoon chia seeds or flax seeds
      1 tablespoon gelatin
      1/4 to 1 cup oats
      1 cup spinach, kale, or other local green


  27. alex #

    how many smoothies do i have a day and how many regular meals?

    • Ryan Carmody #

      Hi Alex,

      I recommend a smoothie for breakfast and two regular meals a day.


  28. Jen #

    Hi there
    Just wanted to know what’s the best smoothie diet plan to do really,
    How many smoothies a day should you be having and can you have them with meals or is it best just on there own

    • Ryan Carmody #

      Hi Jen,

      I recommend a smoothie for breakfast and two regular meals a day. I’m not an advocate of a smoothie diet and therefore can’t offer advice on it. Scroll up and see the recipes in previous comments. Those are perfect for breakfast.


  29. Pam #

    i like the idea of adding coconut oil to the smoothies, but is that a problem if you have high cholesterol?

    • Ryan Carmody #

      Hi Pam,

      Coconut oil has actually been show to improve cholesterol levels. From my article on the health benefits of coconut oil:

      Cholesterol: The women in the weight loss study who consumed coconut oil every day also saw an improvement in their cholesterol levels. The level of HDL, or good cholesterol, increased, while the level of LDS, or bad cholesterol, decreased for these women. Those who consumed soybean oil experienced the opposite result.


  30. Cathy #

    Hi Ryan,

    I am looking forward to starting the smoothie diet but I was wondering is there anything that I need to cut out of my diet I’m looking to lose 75+ pounds I was thinking of doing the smoothies for breakfast and lunch and do salad with red meats for dinner rotating my greens any ideas on what I can do besides the smoothies to lose the amount of weight like that Thanks in advance for any ideas

    • Ryan Carmody #

      Hi Cathy,

      I recommend a smoothie for breakfast and two regular meals. My site, this post and comments are chalk full of good weight loss smoothie ideas. As for what to potentially cut out of your diet, I can only offer what I recommend you DO eat. Here are the dietary guidelines myself and many others follow with great success.


  31. VJ #

    Ryan, what a great website. I was wondering the amt of smoothie to consume for breakfast. The recipes you give out do they fill a blendtex container? That would be a breakfast smoothie? which would be how many oz’s.

    I have O/A of the knees, trying to find a diet that will decrease the pain so that I can exercise/walk

    thanx so much for your input…really awesome info


    • Ryan Carmody #

      Hi VJ,

      Most smoothie recipes on my site are one large serving, which is what I consume daily. Everyone is different, play with the ingredient amounts to determine how much your body needs. My recipes are typically around 2 cups give or take a 1/2 cup. The standard Blendtec container is over 6 cups.

      For osteoarthritis I would try incorporating anti-inflammatory ingredients into your smoothies (and diet). See my post on reducing inflammation with smoothies:


  32. Liju #

    Hi Ryan,

    Wanted to check if the veggie smoothies that can be bought from Jugo Juice (like ‘Cant-Beet-This, ‘Mighty-Kale’) are actually good weight loss smoothies? If not, could you please help me with few smoothies that might help me knock off another 10-12 lbs in 2 months or so.


    • Ryan Carmody #

      Hi Liju,

      I don’t recommend any smoothies from Jugo Juice, most of them are loaded with sugar. Please see the smoothie recommendations for this post as well as in previous comments.


  33. christabel #

    Hi Ryan…can I eat fiber one cereal for breakfast and two smoothies for lunch and dinner and drink green tea b4 bedtime, plus intensive 2hrs workout and green fat burner pill for two weeks and lose 10 pounds? The smoothie is a combination of water, apple, blueberry, strawberry, almonds, grapes, pineapple, orange, banana, carrot and broccoli.

    • Ryan Carmody #

      Hi Christabel,

      That’s a good question, and one I’m not qualified to answer. I advocate a smoothie for breakfast and two regular meals. 2-3 high intensity, short duration, workouts are good for one week, with light movement (i.e. walking) in between.

      Your smoothie recipe looks good. I’d add coconut oil for healthy fat.


  34. Abbey #

    I have a daughter who is a little on the chubby side from winter would this work on her?

    • Ryan Carmody #

      Hi Abbey,

      The principles in this post, and the comments, will certainly help your daughter lose weight. A good weight loss smoothie for breakfast, two healthy meals, and some exercise and adequate rest should do the trick.


  35. Sarah #

    Hi Ryan,
    I have lost a lot of weight Since July. 155 pounds down to 122. but I have been gaining the weight back even though I run 2-6 miles 3+ times a week. I’m wondering of u had any suggestions in order to lose 10 pounds again, since my weight crawled up to 140lbs. All my new clothes are tight and I’m really frustrated that I gained the weight back.

    Thank you!!!!

  36. holly #

    Hello, is natural yoghurt ok in a smoothie when trying to lose weight?

    • Ryan Carmody #

      Hi Holly,

      Absolutely! I recommend a full fat natural or organic yogurt.


  37. Maria #

    Hello Ryan! I love this smoothie plan, i have been overweight all my life and i wanted this year to be the final year. My biggest problem is that i work at night i sleep during the day. i’ am doing my water intakes and i exercise mostly everyday when i have a chance. My body is always so stiff and my knee hurts badly. what can i do to increase my weight loss success please help. i need energy lots.

    • Ryan Carmody #

      Hi Maria,

      This is the year, you can do it! I’d start by consuming a healthy smoothie for breakfast and two healthy meals for lunch and dinner. Exercising when you can is great too. Getting your fats straight is also important – info I’ll be amending to this article soon.

      Check out my article on fighting inflammation with smoothies, there’s some ingredients in there to address what’s likely at the root of your stiffness and knee problems.

      As far as energy goes, eating healthy, getting adequate sleep, exercise, and reducing stress will help. You may want to try maca too.


  38. Kim #

    Hi Ryan,
    I’ve just made my first ever breakfast smoothie which consisted of the following:

    Blackberries-approx half cup
    raspberries – approx half cup
    Blueberries – approx half cup
    avocado – half of a whole one
    water – 1 cup
    mix superfood seeds – 1 spoon
    spinach- 1 cup
    kale – 1 cup
    dash of cayenne pepper
    2 spoons of greek yoghurt
    tiny squeeze of honey

    Have i used too many things? Should i cut anything out? Will this aid weight loss if i have it every morning? Im going to have it tomorrow before work and hope it keeps me sustained until lunch. Thanks for your help. Kim.

    • Ryan Carmody #

      Hi Kim,

      That’s one impressive first ever breakfast smoothie, nice job! My only suggestion is to include 1 tablespoon of coconut oil, which aids weight loss and will help keep you satiated until lunch. There’s no guarantee, but by consuming a smoothie like this for breakfast and eating two other healthy meals you should be on your way to a slimmer waistline.


  39. Samantha #

    Is it okay to use vanilla nonfat greek yogurt?

    Also, do you recommend to freeze fruits and veggies so they last longer?

    Thanks so much, Ryan.

    • Ryan Carmody #

      Hi Samantha,

      Vanilla nonfat Greek yogurt is just ok. I’d opt for vanilla full fat Greek yogurt.

      Yes, you can freeze excess fruit and veggies to extend shelf life. I like to load up on fruit, mainly berries, when they’re in season and freeze a bunch for use in smoothies over the upcoming months.


      • samantha #

        Thanks so much, Ryan. You’ve been very helpful. Is flax seed just as good as chia seed or do you recommend chia seed?

        • Ryan Carmody #

          No problem, Samantha. I recommend chia because flax is slightly estrogenic. You could rotate them, 1 week flax, 2-3 weeks chia or something like that.

  40. Ingrid #

    Hi Ryan,

    Was looking for smoothie recipes to aid with weight loss and thank God I came across your website. Your advice and recipes are amazing and I will be starting today. Thank you so much Ryan. Going to get the ingredients now!!!

    Best regards,

    • Ryan Carmody #

      My pleasure, Ingrid. Good luck reaching your ideal weight – you can do it!

  41. Sharon #

    Hi Ryan,
    First off I would like to say thank you for taking your time and giving your knowledge to help myself and others in our journey to become healthier.

    I have seen so many wonderful smoothie recipes you your site and others. Some are for Detox/Cleanse and some are for weight loss, some boost your immune system, and some have anti-inflammatory properties. You have stated that you shouldn’t drink more than one or two smoothies daily, however what if you need to encompass all these into your diet for better overall health? Should these different types of smoothies be rotated on a daily or weekly regimen? Would you by chance have an ultimate smoothie recipe or 2 that encompasses all four of these health benefits that could be consumed on a daily basis?

    • Ryan Carmody #

      Hi Sharon,

      Sharing this information is an absolute please. I like to think of it as making deposits into my karmic bank account :)

      Very astute observation and question. The detox smoothies are only meant for a week straight, or less, at a time. Typically, you want to detox a couple times a year, spring and summer being ideal. I like to spring clean my home and body at the same time. That said, many of the detox ingredients can be incorporated into your everyday smoothies and food. That way you’re always doing a little detoxing and not allowing toxins to build up too much.

      The other 3 types of smoothies can be combined into one. All healthy smoothies are good for your immune system, mind you. Here’s a good weight loss, anti-inflammatory, immune boosting smoothie:

      1 cup green tea (addresses all 3), pretty much any herbal tea will do
      1/2 medium avocado (weight loss)
      1 cup spinach (weight loss & inflammation)
      1/2 cup fresh or frozen blueberries (hits all 3)
      1 tablespoon coconut oil (weight loss and immune system)
      1 tablespoon chia seeds or chia seed gel (weight loss and inflammation)
      1/4 teaspoon ginger (inflammation)
      A dash of Celtic sea salt
      A little honey, maple syrup or stevia to sweeten

      Oh, double the recipe for two.

      Happy Blending!


  42. Jessica #

    I have always heard to not eat late at night…..why does everyone consume shakes in the morning? Is it bad to consume them as dinner and eat good meals for breakfast and dinner? Has anyone been successful in losing weight with having a shake at dinner instead of breakfast?? Thanks for your info :)

    • Ryan Carmody #

      Hi Jessica,

      I can’t personally attest to having smoothies for dinner regularly, but don’t see any reason that it wouldn’t work. I like smoothies in the morning because they’re quick and easy to make, and digest so easily. It’s usually a mad dash for me on work mornings. I say give it a try and track the results.


  43. Trisha #

    Hi Ryan,

    Just wanted to drop a line to thank you for your wonderful advice and motivation!


    • Ryan Carmody #

      My pleasure, Trisha. Best, Ryan.

  44. Mildred Pohl #

    Ryan you’ve come to my life just at the right time. Thanx for all the info on smoothies. My weight was just getting out of hand but now i believe am going to shed it off with your help. You are Godsend. Thanx and cheerz.

    • Ryan Carmody #

      You’re very welcome, Mildred. Thanks for the kind words and best of luck losing weight. Best, Ryan.

  45. Tia #

    Hi Ryan. Can I have smoothies for dinner instead of lunch? :)

    • Ryan Carmody #

      Absolutely, Tia :) I recommend a smoothie and two regular meals a day. Whichever meal you have a smoothie is entirely up to you.

  46. Sara Falsone #

    Hi Ryan,
    I’ve never done smoothies before but would love to try. My own dilemma is that I am a type 2 diabetic and can’t seem to find that balance I need to regulate my blood sugars. Is this really safe and healthy for someone like me?

    • Ryan Carmody #

      Hi Sara,

      You’re in the right place for learning how to make delicious and healthy smoothies :)

      Considering your condition I suggest you goes easy on the sweet fruit. I would stick to berries and avocado to prevent spiking your blood sugar. Coincidentally, that’s also recommended for weight loss smoothies. To sweeten your smoothies, try stevia, which contains no carbohydrates and no calories and accordingly has a glycemic index of zero.

      A properly crafted smoothie can be both safe and healthy.


  47. Kathy #

    When adding coconut oil, should it be in liquid or solid form?

    • Ryan Carmody #

      It doesn’t matter, Kathy. I actually find it blends better when solid which seems counterintuitive. In liquid form it likes to clump to frozen fruit and ice so I recommend blending everything and then drizzling it on for one final blend.

  48. Teri #

    Hi Ive been doing the smoothie diet for three weeks now and love it! I wanted to know if these ingredients were healthy…
    1 banana
    1 cup blueberries
    1 cup organic soy milk vanilla flavored
    1 scoop of green protein powder containing vitamins and minerals
    4-5 ice cubes
    Its so delicious I look forward to drinking this on a daily basis

    • Ryan Carmody #

      Hi Teri,

      Overall, that’s a pretty healthy smoothie. The one ingredient I don’t recommend is soy milk. Soy milk and other non-fermented soy products should be avoided. Soy is not the health food many have been lead to believe by million dollar advertising campaigns. It’s been linked to breast cancer, brain damage, infant abnormalities, thyroid disorders, kidney stones, impaired fertility, and many other ill health effects. For more info on soy, see The Whole Soy Story: The Dark Side of America’s Favorite Health Food by Kaayla T. Daniel.

      Try almond, coconut, hemp, or raw milk. I would also add a tablespoon of coconut oil to round out your smoothie with some healthy fat.


      • Teri #

        Hi Ryan Thank you so much for that info I will go back to Almond milk and add the coconut oil!

  49. Coco #

    Hello, I am preparing to have my second child. I am doing my research now to lose weight, I did weight watchers before and was successful but I want to try something different. I did lose weight before doing protein shakes with fruit. I am going to try smoothies, they are easy and I just wanted to know if I were to use your recipes and add stevia how much should I add? I also wanted to know if it were ok to use organic, half cup rolled oats in a smoothie with banana, cinnamon, teaspoon of coconut oil and chia seeds with one cup of almond milk for a breakfast smoothie? is it bad for weight loss to use the oats?…I really have to loose about 50 pounds and I need advice. Thanks!

    • Ryan Carmody #

      Hi Coco,

      Stevia comes in a couple forms, liquid, powder, and dried herb. The liquid and powder are typically highly concentrated so only a little is needed. The dried herb isn’t quite as powerful. Start out with the recommended dose and adjust based on your preferences.

      That sounds like a fantastic breakfast smoothie. Just make sure to soak the rolled outs, which are known to help with weight loss. A slimmer you is right around the corner :)


  50. joanne #

    hello. i would like to start off by saying great recipes. i have just started using smoothies ..i normally juice but was wondering if i do a smoothie for breakfast could i still juice throughout the day. will this still help with weight loss.

    • Ryan Carmody #

      Hi Joanne,

      Thanks and welcome to the wonderful world of healthy smoothies :) Sure you can have a smoothie for breakfast and juice throughout the day. This approach should help you lose weight, but I can’t say for sure as there’s other factors. I would have a smoothie for breakfast, two regular meals, and juice in between meals.


  51. angelique #

    ¼ Cup milk, ¾ Cup plain or vanilla yogurt, 1 Whole banana, 1 ½ Cup frozen strawberries, ¼ avocado, and ¼ tsp Vanilla extract. Hello is this a good smoothie to have twice a day?

    • Ryan Carmody #

      Hey Angelique,

      That’s a good smoothie, to make it great, I’d reduce the strawberries to 1 cup and add 1 tablespoon of coconut oil. I recommend having a smoothie for one meal, breakfast seems to work best for most, and two regular meals. Occasionally having two smoothies a day is fine, but not something I can advocate regularly.


  52. micaela #

    Hi. I love your site. I have long days and usually don’t have time for sit down breakfast. So I’m tally excited that I found this site with which and easy recipes. Bought some ingredients for the above smoothies. Your recipes are so much more simple than all the others I’ve come across. I’m a little lost, however, on where to enter my info for your eBook. Help please?

    • Ryan Carmody #

      Hi Micaela,

      Thanks for the kind words about my site. I’m excited to have you try my recipes. Hope you enjoy :)

      I’ll subscribe you to my newsletter to receive a copy of my free eBook shortly. The service I use to manage my email newsletter is experiencing some technical difficulties right now. Sorry about the confusion and delay.


  53. Jess #

    Hi Ryan

    I have never done the smoothly thing because I was always afraid I would do it wrong and after researching (for what seems like forever) I think that your advice is the best I’ve ever seen and I’m excited to get started! I just have a few questions. So I have been an competitive athlete all my life and was a collegiate soccer player so my body is use to working out 6 days a week, living off carbs and being able to eat what I want when I want. I am now 24 and have been out of my crazy active life for 2 years and would like to lose some weight but with being in graduate school and having a full time job and traveling on the weekends I have zero time for the gym let alone sleep. I am not overweight but I have defineitkey gained the “freshman 15″ and my once thunder thighs of muscle have now melted to fat I believe (sorry if it’s so much info)!

    I am looking to lose 10 pounds. I am worried though that replacing my breakfast with a smoothy or even any meal because my body is so dependent on carbs. For instance, if I do not have carbs in any meals during the day I start shaking around five and become famished. Is there any way smoothies can help with lose weight and stop being so reliant on carbs? What kind of smoothy do you think would work best for me? I was thinking of a smoothy with banana and/or blueberries, spinach, Greek yogurt, chai seeds (would flax seeds be helpful too?), coconut oil and cinnamon and/or honey. Would this be ok to lose weight?

    Sorry for the long question but I would really appreciate the help! Thanks!

    • Ryan Carmody #

      Hi Jess,

      Great questions! First, thanks for the kind words. One of my goals with this site is to offer the best advice on making healthy smoothies :)

      Your situation is not uncommon. In order to lose weight and eliminate your carb dependency you want to become what’s known as fat-adapted. Meaning you burn fat as a primary fuel source as opposed to carbs. Burning carbs or sugar is akin to burning newspaper and kindling, while burning fat is akin to a slow, long burning log. Becoming fat-adapted doesn’t take too long, usually 2–4 weeks. Here’s a good article explaining this concept in more detail:

      Begin by incorporating more fat into your diet. Coconut oil and avocado in smoothies is perfect. I’m actually writing an in-depth article on healthy fats right now that will be published in a couple of weeks. They’re the most important thing to get right in your diet, IMO.

      The smoothie you posted looks good. Try 1/2 avocado instead of banana, blueberries, and plenty of coconut oil (up to 2 tablespoons). Coconut oil is great for energy. Slowly reduce your carb intake and increase those healthy fats, others being palm oil, extra virgin olive oil, expeller expressed sesame and flax oil, and butter and animal fats from grass-fed, pastured, humanely raised animals.

      Lastly, sleep is important for your overall health and weight loss. Try not to pull to many all-nighters.


  54. karen w #

    Hi Ryan,
    Is it ok to use ICE instead of water? and how much ice is equivalent to one cup of water?

    Also can you tell me to keep a smoothie ice ice cold when you make a large batch? I want to take the smoothie mixture to work and drink it for snack and lunch


    • Ryan Carmody #

      Hi Karen,

      Sure you can use ice instead of water. It’s typically about a one to one equivalent. Adjust based on how thick you like your smoothie and how powerful your blender is. Cutting the water in half and using 2-4 ice cubes is a good approach too.

      How to keep a smoothie ice cold? You can place in your freezer in a freezer safe container until you leave for work and then use ice packs while traveling. It’s just like anything else you want to keep cold.


  55. Mary D #

    Hi Ryan I’m new to the weight loss smoothie diet and was wondering if this is a good smoothie to help me lose weight.

    1 ripe banana
    1 cup fresh or frozen berries
    2 cups vanilla greek yogurt
    1/2 teaspoon ground cinnamon
    1/8 teaspoon ground nutmeg
    1/8 teaspoon ground allspice
    1 tablespoon coconut oil
    12 ice cubes

    • Ryan Carmody #

      Hi Mary,

      That smoothie looks great. Two things – it’s rather large, are you drinking this throughout the day or for two meals? Adding in 1/4 to 1/2 an avocado and reducing the sweet fruit a bit would take this smoothie to the next level.


  56. Kiran #

    Hi Ryan,
    Your website is amazing! Thank you so much for sharing this with us. I also appreciate the fact that you respond to all the posts you receive. Amazing :).

    I have recently started on replacing my dinner meal with smoothies. I do oatmeal for breakfast, quinoa/beans/salad for lunch, snacks are yogurt and fruits, and then for dinner I do a fruit and veggie smoothie typically containing the following: 1/2 banana, 1 cup blueberries/2-3 strawberries, 1 cup kale, 1 cup spinach, half an avocado, 1 cup unsweetened almond milk, 1 cup water, 1 teaspoon unsweetened cocoa, and 1 scoop of protein powder (106 calories, 24 g protein, no sugar added).

    I am wondering if you think it’s ok to replace a dinner meal with a smoothie? Also, because I am vegetarian, I like to put in the protein powder, especially after I work out. Does this sound like okay plan to you for weight loss?

    Thanks in advance for your feedback.


    • Ryan Carmody #

      Hi Kiran,

      Thanks for the kind words – my site has been a labor of love :)

      I usually recommend a smoothie for breakfast and two regular meals. Inverting that is perfectly fine. Whatever works best for you.

      Your smoothie is fantastic! My only critique, which shouldn’t come as a surprise if you’ve read other comments on this post, is to add a little coconut oil. Start with ½ and work up 1 tablespoon. Be forewarned, you might have too much energy to get to bed early ;)

      Overall your weight loss plan sounds great. If you do yogurt then I assume you do dairy? Butter, cream, and raw milk are all highly recommended by me :)


      • Kiran #

        That’s great, Ryan! Thanks so much for your tips. I am already a Type A, slightly crazy, insanely chatty kind of girl so I will have to watch my coconut oil consumption ;). Thanks, again.

        Have a great weekend.


  57. Mary D #

    Thanks Ryan,

    I’ll be drinking it for two meals. Should I add 1/2 a cup of fruit instead of 1 cup and 1/2 avocado?

    • Ryan Carmody #

      You’re welcome, Mary. Yes, substitute 1/2 of fruit for 1/4 to 1/2 avocado and drink with a smile on your face :)

  58. Pam #

    Hi, Ryan. My name Is Pam. I have been looking into Green smoothies for weight loss and stumbled onto this recipe, besides the needed addition of coconut oil. Does this sound about right.

    2 cups – spinach
    1 small apple
    1 banana
    1/2 orange
    3/4 silk almond milk.

    I’m in the process of trying to lose 50 pounds, I exercise an 1 1/2 hours, 4-5 days a week
    I was also informed about rotating your green veggies daily. Is that correct?

    • Ryan Carmody #

      Hi Pam,

      Your recipe with the addition of coconut oil is good. To make it great, I would incorporate avocado (1/4 to 1/2) into the mix and reduce the sweet fruit a bit, say 1/2 banana and 1/2 apple. Rotating your greens is a good idea, at the very least weekly. I typically use a head of kale for 3-4 smoothies, then a bunch of spinach for 2-3. You don’t have to use a different green every day.

      Depending on what you’re doing, you may be exercising more than you need to. Dr. Mercola’s exercise philosophy is closely aligned to mine:


  59. Denise W #

    I just started drinking smoothies to lose weight. I followed the recipes – adding greens, fresh fruit, coconut water and sunflower seeds. I drink this for breakfast and then I drink a smoothie for lunch consisting of greek plain yogurt, fresh berries, water. I also drink plenty of water, ice tea throughout the day but I feel so bloated. My stomach is extremely bloated and it looks like I am 6 months pregnant. I think I am gaining water weight. I also feel hungary and jittery. What I have read about drinking weight loss smoothies is that you shouldn’t feel hungary or jittery. There was nothing I read about bloating so I don’t know if there is something else going on with my system because I feel like I am gaining weight, not losing weight. Any thoughts on this or is it my body reacting to this new diet?

    • Ryan Carmody #

      Hi Denise,

      I want to make it clear that I don’t advocate a smoothie diet, but rather a smoothie for breakfast (or another meal) and two regular meals. First thing that comes to mind for feeling hungry and jittery is you’re not eating enough. I also don’t see mention of much fat in your smoothies. Be sure to incorporate plenty of healthy fats into your smoothies and overall diet. The bloating is probably a result of drinking too much liquid. There may also be ingredients in your smoothies that you’re not digesting well. You can try removing ingredients one at a time to identify a culprit.


  60. Michelle #

    Hi Ryan

    I have started drinking smoothies this week which include skimmed milk, greek yoghurt, strawberries, bananas, oats, blueberries sometimes replacing some of the fruits with mango or peaches. I am drinking these for breakfast and alternative days for breakfast and dinner with a balanced lunch or dinner. In order to see weight loss should I remove the regular milk and greek yoghurt and replace with something else like almond milk. As I want the weight loss in my stomach area what would give me the most benefit

    Look forward to your response



    • Ryan Carmody #

      Hi Michelle,

      Keep the Greek yogurt – full-fat is best. Almond, coconut, hemp, and raw milk, or water in place of the regular milk. Cut down on the sweet fruit a bit. Try avocado in place of banana and include 1/2 to 1 tablespoon coconut oil. I’ll be posting an article early next week on good vs. bad fats. Imperative information, IMO, for reaching your ideal weight and experiencing great health.


  61. Holly #

    Hello there,

    I am glad I found your site – super cool!

    I am definitely into making smoothies, and have been consuming them in the mornings which seems to work best with my schedule. I haven’t been adding coconut oil yet; just wondering which type of coconut oil would be the best? There seems to be quite an array.. organic, virgin, etc etc. Thanks!

    • Ryan Carmody #

      Hi Holly,

      I’m glad you found my site too :) That’s a great question about coconut oil. I’ll have to add that info to my article above. For internal consumption including smoothies you want to use an organic virgin coconut oil. I get mine from Tropical Traditions (Gold Label Virgin Coconut Oil) and Mountain Rose Herbs (Virgin Unrefined Coconut Oil).


  62. Kate Sadler #

    Thank you for the awesome tips and recipes. My husband is extremely allergic to coconut, so I can’t use any coconut or coconut product in my smoothies. But I hear a lot of great things about coconut oil. Is there anything comparable?

    • Ryan Carmody #

      Hi Kate,

      There isn’t another fat source quite like coconut oil. However, I would look at using either butter or ghee, both are excellent fat sources in their own right.


  63. Rachelle #

    Hi Ryan,

    You have an awesome site, thanks for providing great information and good recipes. I’ve been doing breakfast smoothies for about two weeks now and am still experimenting with the right balance. My smoothies consists of:

    handful spinach
    1/4 cup blueberries
    1/2 cup or so of mixed berries (usually frozen medley–strawberries, pineapple, mango)
    1 tbsp. honey/vanilla greek yogurt
    water or coconut water
    chia seed gel

    I really don’t measure, just eyeball it. Does this sound okay? Couple other questions – if I have the yogurt as a fat/protein would it be better to substitute that with avocado or coconut oil? Also, I got flax seed to add but don’t have a grinder, should it be ground or do I get the benefits with the seeds? Thanks!

    • Ryan Carmody #

      Hi Rachelle,

      Great to hear you’ve adopted this healthy habit! I eyeball just about everything too. The only time I measure anymore is for the recipes I post on my site.

      Your recipe looks great. You could do a little of both, avocado and coconut oil, or rotate them. If I had to pick one, coconut oil.

      Most blenders pulverize flax seeds pretty well. Either way, the difference in nutrition between blended seeds and ground is negligible.


  64. Brandy #

    Hello Ryan,

    Amazing Website!!! Thank you so much for providing all this fantastic information!! I am currently doing my P90X3 workouts 6x a week. After my workout I need a good Protein Shake within the hour. I am going to consider this my breakfast and would like to incorporate the smoothies to add a boost into my weight loss plan. I would like to purchase the Sun Warrior Powder but before I do, can you still reap the benefits of the smoothies for weight loss with adding a Protein Powder? Also what smoothie of yours do you recommend mixing with this powder (maybe with the chocolate flavour). My Diet is well balanced and I am currently aiming for 1700 calories a day.

    I am a huge fan of Green smoothies and so are my young kids! I know when they see me blending up mine they would like to have some too :-) Do you recommend a good smoothy I can whip up for them while I do mine. (not for weight loss just added nutrition) My son is hightly allergic to peanut and has a slight allergy to egg so I have to be careful with some of the seeds etc I buy.
    Looking forward to hearing from you!

    Thank you in advance!!!!

    • Ryan Carmody #

      Hi Brandy,

      Considering the amount and intensity of your workouts I would actually recommend supplementing with a protein powder. This will not hinder your weight loss efforts. The Sun Warrior chocolate goes well in every smoothie except those will mostly tropical fruit, IMO. If you’re really concerned about the taste, go with the natural or flavorless.

      You might also consider gelatin for added protein. I’ve become a big fan:

      Every smoothie on my site is kid friendly, even the weight loss ones, as long as they like the taste. With kids you typically have to start with a little more sweetness from fruit or sweeteners and gradually decrease the sweetness while also incorporating greens (start with spinach). Have your kids get involved and pick what they think they’d like in their smoothies as long as you only have healthy ingredients on hand. Make it fun for all :)


      • Brandy #

        Thank you so much!!

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