The best way to slim down, without missing out on the proper nutrients, is by focusing on your diet. A great addition to your diet plans is fresh homemade smoothies.

These blends of fresh fruits and vegetables are the perfect low-cal yet nutrient-rich preparations that keep you satiated for long. A good mix of protein, complex carbohydrates and good fats, vitamins, and nutrients, smoothies can be an easy breakfast or a quick snack.

Health Benefits Smoothies

Apart from catalysing weight loss, smoothies have a number of additional health benefits. Here are a couple of them : 

Detoxifies the body

Unlike juices, smoothies retain the fibre of fruits and vegetables. Fibre safeguards our bodies against toxins by boosting antioxidants and increasing the activity of enzymes that clear off and neutralize free radicals. It detoxifies your liver and plays a crucial role in preventing fat deposition.

Research shows that adding fibrous fruits and veggies such as berries, bananas, pears, beets, leafy greens etc. to your smoothies eliminates the harmful waste material accumulated between tissues and cleanses your blood.

Boosts Immunity

The primary ingredients in a smoothie are fresh fruits and vegetables along with nuts, and seeds. These elements are rich in various phytonutrients and minerals that enrich the body and strengthen the immune system.

A robust immune system protects our bodies against any kind of infection or disease. In case you fall sick, a stronger immune system will help you recover faster and better. It’s also helpful to slow down the effects of certain infections like antibiotic-resistant ones in particular.

Enhances Digestion

It’s a known fact that fibre facilitates digestion and adds bulk to the stool giving quick relief from constipation and other related issues. However, what you may not be aware of is that smoothies are better than fresh fruits or vegetables when it comes to ease of digestion. 

Keeps You Hydrated

Having less than the required amount of water in the body results in dehydration, making you susceptible to several diseases. Being a mixture of various fruits, smoothies replenish the water loss in your body. Smoothies hydrate you the same as twice the amount as plain water while meeting your nutrient needs. 

Promotes better hair and skin health

Smoothies can make your skin healthier and hair stronger. They are a powerhouse of vitamins, minerals, antioxidants and fibre which are natural beauty enhancers.

The deficiency of these phytonutrients affects our skin and hair in various ways. Regular consumption of smoothies prepared with different fruits and vegetables can help fight multiple skin-related issues ranging from acne to signs of ageing.

Consumption of fruits rich in antioxidants induces collagen production and fights free radicals that cause skin damage. It can also reduce hair fall and make the hair look lustrous.

Smoothie Recipes for Weight Loss

1. Evergreen Smoothie

Ingredients

• 1 cup, of baby spinach
• Bottle gourd/ cucumber, ½ cup
• Curd, ½ cup
• Mint leaves, a handful
• Rock salt, a pinch
• Jeera powder, ¼ tsp
• Amla, a piece, or lemon juice, ½ tsp

Method Place all the ingredients in a blender, toss in the ice cubes and blend till smooth.

Best time to have it:  In the morning, to detox your body.

Benefits: Bottle gourd and cucumber are extremely low in calories and aid in weight loss.

Calorie Count: 95

2. Nutty Delight Smoothie

Ingredients

• Puffed amaranth/rajgira, ½ cup (Use a rajgira laddoo if puffs aren’t available)
• Low-fat milk, 1 cup
• Banana, frozen, ½
• Date, 1, chopped
• Flax seeds, 1 tsp
• Chia seeds, 1 tsp
• Melon seeds, 1 tbsp

Method Blend all the ingredients till smooth and enjoy it as it is

Best time to have it: Post-workout – as it’s a good dose of protein.

Benefits: This smoothie is high in omega-3 acids, good fats and fibre. It also keeps you fuller for longer.

Optional: Add a scoop of protein powder for an extra energy boost.

Calorie Count: 295

3. Golden Glow Smoothie

Ingredients

• Carrot, grated, 1
• Orange or mousambi juice, freshly squeezed with pulp, 1 cup
• Papaya, ½ cup
• Turmeric powder or grated fresh haldi, 1/2 tsp
• Ginger, grated, ½ tsp

Method Blend all ingredients and grind till smooth. Enjoy.

Best time to have it: During the day.

Benefits: Papaya and carrots have a significant amount of fibre and are relatively low in calories!

Calorie Count: 175

4. Chai Spice Smoothie

Ingredients

• Apple, chopped, 1
• Banana, frozen, ½
• Oats, 1 tbsp
• Walnut halves, 3
• Almond or low-fat milk, 1 cup
• Chai masala, 1 tsp
• Cardamom powder, a pinch

Method Blend all ingredients till smooth and enjoy this aromatic smoothie.

Best time to have it: In the morning to feel fresh and energetic

Benefit: Banana and oats not only keep you satiated but bring your digestive system on track.

Calorie Count: 265

5. Refreshing Smoothie

Ingredients

• Cucumber chopped, 1
• Kiwi, chopped, 1
• Green apple, chopped, 1
• Coconut water, 1 cup
• Lemon juice, ½ tsp
• Mint leaves, a few
• Chia seeds, 1 tsp
• Ice cubes, 1 cup

Method Blend all the ingredients except chia seeds, until smooth. Top up this glass of goodness with a dash of chia seeds for that extra crunch.

Best time to have it: In the evening to feel refreshed

Benefit: The cucumber helps remove toxins, which sets your body up for weight loss.

Calorie Count: 175

Consider the ingredients you’re adding to your smoothie carefully. Elements rich in protein, fibre and those that can boost your metabolism will speed up weight loss. You can also try green smoothies. Learn more by consulting a HealthifyMe nutritionist.

Summary

Smoothies help you lose body weight without having to compromise your energy and taste requirements. Replacing a solid meal with a smoothie reduces the overall calorie intake and keeps one satiated for longer owing to its high nutritional value.

Being rich in fibre, smoothies detoxify the body and improve digestive health. It vitalises the immune system and thus safeguards the body against any kind of illness.

Healthier skin and better hair quality are a few other perks of including smoothies in your weight loss diet. So go on… blend it up!

Frequently Asked Questions (FAQs)

Are smoothies a good way to lose weight?

Yes. Smoothies help you lose body weight without having to compromise your energy and taste requirements. Replacing a solid meal with a smoothie reduces the overall calorie intake and keeps one satiated for longer owing to its high nutritional value.  A good mix of protein, complex carbohydrates and good fats, vitamins, and nutrients should be used to create a well-balanced smoothie.

Which smoothie is best for a flat tummy?

There is no such miracle smoothie to flatten the tummy, however,  there are ones to boost your metabolism and help with calorie burn and toxin removal do indirectly help reduce overall weight. 

A tropical smoothie containing mango, banana, oats, ginger, greek yoghurt, orange Juice and a dash of milk when whizzed in a blender tastes amazing and can help your tummy. 

Can I drink 2 smoothies a day?

Yes, you can have two smoothies a day if it doesn’t exceed your calorie intake for the day. However, remember to have solid meals too.

Is banana smoothie good for weight loss?

Yes, banana smoothies are good for weight loss. They are rich in fibre content and control hunger hormones. Their sweet taste and creamy texture may also help reduce unhealthy cravings. However, bananas have a high carbohydrate and calorie content. Thus it is advisable to limit its consumption if you’re aiming for weight loss. 

Do blueberries cause belly fat?

No, blueberries do not cause belly fat. It, in fact, reduces fat accumulation. Research indicates the presence of flavonoids in berries that regulate fat burning and storage in the body positively affecting body weight and abdominal fat accumulation. 

Can a smoothie replace a meal?

Yes, smoothies can replace a meal. Being a great source of many necessary nutrients and minerals they help you meet your energy needs. Being rich in fibre it makes you feel full for longer as well. 

Can smoothies make you fat?

Smoothies are a great way to lose body weight without having to compromise your energy and taste requirements. However, too many smoothies can have an inverse effect on your body. It can increase the sugar, calorie and fat intake which will lead to an increase in body weight along with other issues like high blood sugar levels and nutrient deficiency.

What happens if you drink smoothies every day?

Daily consumption of smoothies detoxifies the body, strengthens the immune system, enhances digestion and promotes healthier skin and hair along with facilitating weight loss. 

What should you not mix in a smoothie?

Avoid mixing canned fruits and fruit juices and use only fresh fruits for your smoothies. You would also not want to add ice creams, frozen or flavoured yoghurt or sherbets. Do not add any kind of sweeteners to your smoothies. 

Are oats smoothies good for weight loss?

Yes. Oats, even in their original form are highly nutritious, easily digestible and great for weight loss. Blending it into a smoothie makes it easier for the body to digest it while retaining its nutritional value. 

Which fruits are helpful for weight loss?

Some easily available fruits that are great for losing weight are avocados, berries, apples, bananas, melons etc.

How does a banana smoothie help belly fat?

Banana smoothies help with belly fat and weight loss. They are rich in fibre content and control hunger hormones. Their sweet taste and creamy texture may also help reduce unhealthy cravings. However, bananas have a high carbohydrate and calorie content. Thus it is advisable to limit its consumption if you’re aiming for weight loss. 

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Choosing the right breakfast to kickstart your morning can be tricky—especially if you don’t know what healthy breakfast to reach for. And while it’s convenient to grab something on the go, or to even skip the meal altogether, these factors can be roadblocks to your goal of trying to slim down. Nevertheless, numerous dietitians say breakfast is a crucial meal for weight loss, so it’s important you try to add it into your day.

If you’re at a loss for what to make in the mornings, we spoke with members of our medical expert board,  The Nutrition Twins, Tammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos, RDN, CDN, CFT, to give us some healthy and nutritious options that will help get the ball rolling on your weight loss journey. Then, for more helpful tips, check out these 25 Healthy Breakfast Habits to Jumpstart Weight Loss.

Thanks to the Greek yogurt, eggs, and either low-fat cottage cheese or ricotta, this breakfast pulls out all the high-protein stops to jumpstart weight loss.

“Getting adequate protein helps to keep appetite in check by balancing hormones,” say The Nutrition Twins. “Whole-wheat flour and wild blueberries add fiber for even longer-lasting fulfillment.”

An added bonus is that the wild blueberries pack in antioxidants that play a crucial role in the battle against inflammation– something that makes weight loss harder, the Nutrition Twins point out.

In most cases, pancakes can contribute more calories than you need while eating both breakfast and lunch combined. However, these particular pancakes serve up the ideal macronutrients for weight loss full of satiating protein and fat.

Get our recipe for Protein-Packed Blueberry Lemon Ricotta Pancakes. 

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This breakfast is key for keeping yourself full with few calories. A huge part of jumpstarting your weight loss is preventing hunger (and the overeating that comes with it) with minimal calories.

So, what is the “most satisfying weight loss breakfast?” It’s only 4 ingredients; cinnamon, berries, whole grains, and eggs!

“The combination of naturally sweet cinnamon, which has been shown to reduce body weight and belly fat, helping to prevent against obesity—[as well as] antioxidant-rich, low-calorie berries, which have been shown as a possible treatment for obesity-induced inflammation—provide sweetness without the need for inflammation-promoting sugar that makes weight loss more difficult,” say The Nutrition Twins.

Also featured in the breakfast are whole grains that satisfy carb cravings without overdoing it on calories, and protein-packed eggs that contribute to the satiety benefits.

A study in the European Journal of Clinical Nutrition even showed that when the subjects ate eggs for breakfast (versus equal-calorie breakfasts that contained either cereal or croissants), they ate fewer calories over the entire day.  Plus, studies have found that breakfasts that include eggs may help control hunger for 24 hours.

Get the recipe from The Nutrition Twins.

Who said you couldn’t have “dessert” for breakfast? Any breakfast that is nourishing and healthy, yet feels like a decadent dessert, immediately has a leg up in the weight loss department. This sweet, creamy breakfast that feels like a treat won’t leave taste buds wandering. It also helps to prevent the deprivation that leads to falling off the healthy eating path.

“Yogurt consumption is associated with smaller waists, lower body weight, body fat, and body mass index,” say The Nutrition Twins. “Greek yogurt has extra protein for an additional satisfaction benefit.”

Additionally, with three different types of berries in this breakfast, it helps fight obesity since higher amounts of fruit have been found to reduce weight and promote a healthy lifestyle, including increasing physical activity and reducing the intake of sugar and fat.

Get our recipe for Healthy Yogurt Parfait With Fruit and Granola.

This recipe really helps execute the weight loss goal, as it’s the perfect recipe for those in a rush.6254a4d1642c605c54bf1cab17d50f1e

“Many weight-loss hopefuls get derailed when they’re in a hurry at breakfast and quickly choose a calorie-bomb, fatty, fast-food breakfast,” say The Nutrition Twins. “This throw-in-the-blender-and-go recipe has all the makings to set you up to start your weight loss day with success.”

The smoothie contains a high protein-to-calorie ratio, meaning it gives you a lot of satisfaction and fullness for a relatively small number of calories. It’s rich in water and potassium to help restore normal fluid balance and helps flush any bloat from excess salt or sugar.

The blueberries’ antioxidant cyanidin-3-glucoside (C3G)–a phytochemical that has been shown to lessen appetite while enhancing fat metabolism–decreases hunger by increasing leptin, the hormone that helps to regulate energy balance by inhibiting hunger. While doing so, it also increases adiponectin–a hormone your fat tissue releases that helps with insulin sensitivity and inflammation.

The Nutrition Twins also recommend adding a liberal amount of lemon because it contains potent polyphenols–micronutrients that naturally occur in plants–that may help to suppress body fat accumulation and prevent obesity.

Get the recipe from The Nutrition Twins.

Another great breakfast meal for weight loss, each serving calls for two full eggs, which rates very high on The Satiety Index List – a tool that ranks different foods on their ability to satisfy hunger.

“The less hungry you are, the less likely you’ll be to overeat, so it will be easier to lose weight,” say The Nutrition Twins.

They also point out that the amino acid, asparagine, in the asparagus acts as a natural diuretic—a water pill that will immediately help you to lose excess water weight and bloat.

Salmon is an omega-3 rich fatty fish that fights against obesity-promoting inflammation and may have additional weight loss and belly fat-busting benefits.

“Replace smoked salmon with fresh salmon to reduce carcinogens, as well as sodium, that can contribute to water weight gain,” say The Nutrition Twins.

Get our recipe for Healthy Scrambled Eggs With Salmon, Asparagus, and Goat Cheese.

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If you’re trying to lose belly fat, smoothies are a great addition to your diet to help you achieve your goals. Not only do they make sense for people on the go, but they are also quick to whip up and can help you stay full by sipping on one at the start of your morning or for a mid-day snack.

But of course, what you put in your smoothie is super important if you’re trying to target belly fat. Specifically, you should consider adding protein, whole fruit, yogurt, and nut butters to your smoothie to target belly fat faster, according to Cory Ruth, MS, RDN, a registered dietitian nutritionist, women’s health expert, and CEO of The Women’s Dietitian.

• Protein: Your smoothie should include some form of protein for more stable blood sugar, says Ruth. This will prevent an insulin spike, which essentially causes your body to store more fat in your belly.
• Fruit, like strawberries or oranges: These fruits contain vitamin C, which research shows plays a big role in stabilizing cortisol levels. “When cortisol (aka our stress hormone) is high, it can make the body want to hold onto weight and not let it go,” says Ruth.
• Yogurt: Adding some yogurt can help increase levels of healthy gut bacteria, which research shows may play a role in how much and where your body stores fat.
• Peanut or almond butter: These contain ample amounts of magnesium, which may help lower cortisol, says Ruth.

Looking for some new recipes that will target belly fat? Here are six of our favorites. Read on, and for more on how to eat healthy, don’t miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

This plant-based smoothie is technically paleo and includes 3 types of berries (blueberries, raspberries, and blackberries) with a cashew milk base. When you’re looking to burn belly fat faster, it’s important to choose the right liquid base for your smoothie, which is why we recommend cashew milk and not fruit juice.

Fruit juice is not the same as whole fruit, and can also be packed with sugar. “I prefer plant-based milk or regular milk for your smoothie base. This is because fruit juice can contain around 36 grams of sugar per cup,” says Ruth. “Once you couple this with a bunch of extra fruit inside the smoothie, it’s like a one-way ticket to a giant insulin dump. Plus, the sweetness in juice comes from fructose, which studies show is associated with the development of belly fat.”

Get our recipe for Paleo Avocado Berry Smoothie.

Don’t be freaked out by the fact there is tofu in this one–it adds a protein punch, and the addition of mushrooms (i.e. adaptogens) will give you some added immune support and sleep cycle regulation.

Get our recipe for Plant-Based Chocolate Tofu Smoothie With Reishi Mushroom.

READ MORE: 24 Ways To Add Protein To Your Smoothie Without Powder

The addition of flaxseeds in this spinach and avocado-based smoothie will not only help you feel fuller longer but has some added health benefits. Flaxseeds are packed with lignans, which are plant-based compounds showing amazing health benefits in cancer prevention and hormone balance.

Get our recipe for Creamy Paleo Green Smoothie.

If you’re looking for a super high protein smoothie to start your day, this one is it: it packs 28 grams thanks to plant-based protein powder and walnuts. Top your smoothie with extra walnuts for some added crunch—and avoid the granola.

Sure, granola can add some added texture, but at the expense of lots of calories and sugar. “While marketed as ‘health food,’ granola typically contains around 15-35 grams of added sugar!” says Ruth. “Instead, opt for whole nuts, seeds, and oats [to burn belly fat faster].”

Get our recipe for Dark Chocolate Banana Nut Smoothie.

RELATED: 8 Best Protein Smoothie Recipes to Help Lose Abdominal Fat

You read that right—this smoothie has cauliflower, which not only gives it great texture but also adds fiber that will keep you fuller longer. This recipe will also help you blast belly fat faster with the addition of protein powder, but it’s important that you’re buying the right one. Look for no-sugar-added protein powders, like these 12 Best Sugar-Free Protein Powders. That’s because protein powders made with added sugars can send our blood sugar for a roller coaster ride, and can increase the chances of an insulin spike, which makes our bodies want to hang onto belly fat, explains Ruth.6254a4d1642c605c54bf1cab17d50f1e

Get the recipe for Berry Cauliflower Smoothie.

The star of this recipe, kefir, is an excellent source of probiotics that helps keep your digestion moving, supports your immune system, and gives your bones a boost of calcium.

Get the recipe for Kefir Banana Date Hemp Smoothie.

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Breakfast is not just a delicious way to start your day, but an important one for weight loss—as long as you’re making the right meal. Eating plenty of protein, healthy fats, and fiber for breakfast can help you lose abdominal fat and pursue your weight loss goals.

If you’re running out of ideas for yummy breakfast recipes that are also good for losing weight, we’ve got you covered. Here’s a roundup of some of the best breakfast recipes to help you lose abdominal fat. And for more healthy recipes, check out Best Dinner Recipes for Abdominal Fat Loss.

This simple egg scramble contains plenty of protein and healthy fats, which can help you reach your weight loss goals. In fact, omega-3 fatty acids (like those found in salmon) have been linked to the loss of abdominal fat specifically.

Get our recipe for Salmon Scrambled Eggs.

This breakfast sandwich has all the flavors of your favorite fast food choices, but with fewer calories and saturated fat. The turkey and eggs also provide plenty of lean protein, which can help with fat loss.6254a4d1642c605c54bf1cab17d50f1e

Get our recipe for Sunrise Sandwich.

This easy-to-make breakfast is loaded with protein from the eggs, healthy fats from the olive oil, and fiber from the farro, all of which are nutrients that help with visceral fat loss.

Get our recipe for Eggs in Purgatory.

A breakfast hash like this one is perfect because you’ll get a lean protein boost from the chicken sausage, eggs, and sweet potatoes, but you won’t have to pack on the extra calories.

Get our recipe for Breakfast Hash.

Oatmeal is one of the best breakfast options for weight loss because of its high fiber content. This specific recipe is a healthy choice because of the extra protein from the peanut butter and healthy fats from the almonds.

Get our recipe for Peanut Butter Oatmeal.

READ MORE: 15 Best Oatmeal Recipes for Weight Loss

This omelet is a unique choice for those who don’t eat meat but still want protein, which you can get from eggs and beans. The black beans provide a ton of fiber, making them the perfect ingredient for weight loss and overall health.

Get our recipe for Black Bean Omelet.

People sometimes assume that quiche is difficult to make, but all you need is a little patience. If you have the time to make this one, it can give you a delicious dose of lean protein and healthy fats, making it a weight-loss-friendly choice.

Get our recipe for Artichoke Quiche.

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One of the hardest parts about weight loss is finding the time, energy, and creativity to try healthier recipes. If you’re someone who’s on the go quite often or is used to ordering plenty of takeout, trying to cook at home more in order to meet your weight loss goals can feel daunting.

This is especially true when it comes to figuring out what to make for lunch throughout the week. Many of us either get into a pattern of ordering out or settling for leftovers from dinner the night before. And while there isn’t anything inherently wrong with those options, they can get old really quick.

If you’re looking for some healthy, simple inspiration for lunch options, we’ve got you covered. We rounded up some of our favorite high-protein lunch recipes that are easy to make and perfect for weight loss. Read on, and for more on how to eat healthy, don’t miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

These tacos are so easy to make and perfect for getting in lean, plant-based protein for a quick weight loss lunch. The black beans and sweet potato combination will give you plenty of protein, as well as helpful fiber.

Get our recipe for Black Bean Tacos.

Sometimes a salad is a nice lunch solution because it’s easy to make and great to take on the go. This salad gives you a lean protein boost from the chicken, with healthy fats and omega-3s from the avocado and walnuts.6254a4d1642c605c54bf1cab17d50f1e

Get our recipe for Chicken and Avocado Salad.

Rueben sandwiches don’t have to be loaded with calories every time. This turkey option provides plenty of protein with only 365 calories per serving! Using whole grain bread is an added benefit because you’ll get a boost of fiber as well.

Get our recipe for Turkey Rueben.

Chicken is one of the best protein options for weight loss because not only does it have some of the highest levels of protein out of popular cuts of meat, but it’s a lean protein, which means it’s low in fat. These chicken burgers are quick and easy to make and can be placed on a bed of lettuce or a whole wheat bun, depending on your specific goals.

Get our recipe for Chicken Burger.

Most people love a good Caesar salad, but a lot of the Caesar dressings on grocery store shelves are loaded with fat and extra calories. This recipe is the perfect lower-calorie, high-protein alternative to try when you’re in a bind and need a quick lunch.

Get our recipe for Grilled Caesar Salad.

If you want something other than a sandwich for lunch but still want to get in a nice boost of protein, this BLT salad is a delicious option. You can use your favorite store-bought ranch dressing for this recipe, or you can make your own!

Get our recipe for Turkey BLT Salad.

You don’t always have to turn to chicken or turkey when you need protein. Tuna is one of the most protein-heavy fish you can buy, and this tuna burger recipe provides you with plenty of protein and only about 330 calories in each serving.

Get our recipe for Tuna Burger.

RELATED: 6 Ways Eating Fish Can Help You Lose Weight, Say Dietitians

You don’t need to order out to enjoy Mexican food. These enchiladas are simple, high in protein, and you can even use leftover rotisserie chicken if you have some in your fridge.

Get our recipe for Chicken Mole Enchiladas.

RELATED: 6 Ways to Dress Up a Costco Rotisserie Chicken, According to Experts

A sloppy Joe can be messy and healthy at the same time. This turkey alternative has all the nostalgia of the original with only 340 calories.

Get our recipe for Turkey Sloppy Joes.

Lunch sandwiches don’t have to be limited to a boring ham and cheese every time. This grilled chicken and pineapple sandwich is the perfect blend of sweet and a little spice, and the midday protein boost will be helpful to your weight loss goals.

Get our recipe for Chicken and Pineapple Sandwich.

While leaner proteins like chicken, turkey, and fish are ideal for weight loss, your health is all about balance and treating yourself from time to time. This salami and ham combination on a pressed panini is a delicious staple that will bring your sandwich game up a few notches.

Get our recipe for Provolone Panini.

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When it comes to weight loss, finding the time and energy to cook is oftentimes half the battle. Whether you have a busy schedule or just aren’t confident with your cooking skills, having some “go to” recipes on hand can be helpful when you’re trying to lose weight.

Thankfully, we handpicked some of the best, easiest, and most delicious weight loss recipes from Eat This, Not That! for you to try this year.

This breakfast omelet recipe is truly the perfect way to start the day. You’ll get a boost of protein from the eggs and beans, and some helpful fiber from the beans as well.

Get the recipe for black bean omelet.

RELATED: Sign up for our newsletter to get daily recipes and food news in your inbox!

Oatmeal is one of the best breakfast choices for weight loss because of its soluble fiber content. With this recipe, you’ll get plenty of fiber with a boost of protein from the peanut butter.

Get the recipe for healthy peanut butter oatmeal.

This baked egg recipe is super simple to make and only takes a little bit of time. Plus, it’s low-calorie and delicious, so it makes for a perfect weight loss breakfast.

Get the recipe for baked eggs.

When you’re trying to lose weight, you’ll want to make sure you get enough protein to start your day. That way, you won’t be left feeling hungry and tempted to snack on unhealthy food throughout the morning. And this filling breakfast hash is a great protein boost any day.

Get the recipe for breakfast hash.

Smoothies like this chocolate-coconut recipe can be a nice breakfast for those who are always on the go but still want to make sure they’re eating a healthy breakfast.

Get the recipe for chocolate-coconut-banana smoothie.

For those who love burgers but are trying to avoid eating too much red meat, this tuna burger is a perfect choice. And the wasabi aioli is a delicious, flavorful addition to this meal.

Get the recipe for tuna burger.

This chicken burger recipe is quick and easy, so you can eat it on your lunch break or make it for dinner during the week. This delicious recipe can help keep your calories low while giving you plenty of protein to help drive weight loss.

Get the recipe for chicken burger.

READ MORE: Ways Eating Protein Can Help You Lose Weight, Say Dietitians

Some people may not think of “weight loss” when they think of a quesadilla. But this healthier recipe is only 340 calories per serving without sacrificing any of the comfort and flavor!

Get the recipe for shrimp quesadilla.

RELATED: 100+ Best-Ever Comfort Food Recipes

Sloppy Joes can be sloppy and healthy at the same time. This turkey recipe is a healthy, leaner alternative to the average Joe and is extremely easy to make.

Get the recipe for turkey sloppy joe.

This easy salad recipe is a grilled spin on the classic Caesar salad and gives plenty of flavor with fewer calories than normal by relying on flavor bombs like anchovies and Worcestershire sauce instead of more calorie-dense oils.

Get the recipe for Caesar salad.

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When you think of diets or weight loss meal plans, salads tend to be the first dish that comes to mind. In essence, a salad is a mixture of food items, vegetables, fruits, nuts, etc. All these ingredients are tied together with the help of a ‘salad dressing’. One usually serves salads cold. 

Salads became popular during the time of the Roman Empire. The ancient Romans used raw vegetables with vinegar and oil as the dressing and some herbs for extra flavour. To date, this is still the most healthy and popular way to make a salad.

Here is a list of various healthy salad ingredients and salad recipes that will help you on your weight loss journey. 

Types of Salads 

1. Vegetable Salad

Vegetable salads, also known as green salads, are precisely what they sound like: salads made mostly of vegetables. While most ingredients are raw, one also throws in some cooked ingredients. These salads mainly contain leafy vegetables like lettuce, baby spinach, kale, rocket, and coriander. Other common ingredients are tomatoes, peppers, cucumbers, onions, carrots, sprouts, and radish. 

Vegetable salads are a great source of fibre and antioxidants. It helps you reduce “bad” cholesterol, manage blood sugar levels, boost your immune system, and may reduce your risk of chronic diseases. These salads tend to be served as appetisers or as the meal itself. It best suits people on paleo or vegan diets.

2. Fruit Salad

Fruit salads are an excellent option for a healthy breakfast. However, you can eat them as a snack or dessert after a meal. These salads generally contain fruits like apples, grapefruits, pomegranates, berries, etc. You can also add nuts like walnuts or almonds to these salads for a crunchy texture. 

Fruit salads can help improve your gut health and eye health. It also contains anti-inflammatory properties and boosts your energy levels. If you do not add honey and other animal-derived products in the dressing, this salad type can also work for vegans. It also suits people on a paleo diet. 

3. Mixed Salad

Mixed salads are a mixture of vegetables, fruits, nuts, and whatever other ingredients you want to add. Essentially, they are a combination of different ingredients. You can also add lean meats like chicken to these salads. 

Mixed salads improve your bone health, boost your immune system, and may help reduce the risk of diseases like diabetes, cancer, and so on. It’s also good for your skin. These salads are best suited for people on paleo diets. It can be eaten as a meal itself and at any time of the day. However, you should eat this salad at lunchtime for the best results.

4. Protein Salad

One can make protein salads using any of the above types as a base. The main difference is that, in this salad, you’re prioritising the inclusion of high-protein ingredients. It’s important to include protein in your diet since they’re essential for the body’s functioning. It’s crucial for maintaining your muscle mass and bone health. Without protein, you will feel tired, weak, and your metabolism rate will slow down. 

Protein salads also improve the health of your skin and hair. Adding chicken, eggs, nuts, chickpeas, and other foods like that to your salads will help provide your body with the protein it needs. These salads suit paleo diets, low-carb diets, and Atkins diets. Eat this salad as the meal itself at lunchtime.

Healthy Salad Ingredients 

There are many healthy, nutritious ingredients that you can include in your salad. These ingredients help with weight loss and provide you with other added benefits. Here is a list of some of the most popularly used ingredients:

1. Leafy Vegetables

Green leafy vegetables are a must-have in your salad. Unless it’s a fruit salad, salads tend to feel incomplete without using a few leafy greens like spinach, kale or lettuce as the base. 

Spinach is rich in nutrients and antioxidants. It contains high amounts of dietary fibre but remains low in carbohydrates. A study found that dietary fibre reduces hunger and, instead, increases your satiety levels. Therefore, it’ll be helpful if you want to lose weight.

In addition, studies have shown that spinach and lettuce, among others, can lessen depressive symptoms and increase your overall mood as well as life satisfaction.

2. Fresh, Colourful Fruits 

Fresh fruits are another commonly used salad ingredient. Among the many wonderful fruits that exist, apples, grapefruits, and pomegranates are some of the best ones to include in a salad.

Since apples are rich in fibre and low in calories, they are known for their weight loss benefits. A study documented three different groups of women. One of them added three apples, the other added three pears, and the third group added three oat cookies to their diet. The three groups stuck to this food choice every day for ten weeks. All three food items are similar in caloric value and fibre composition. However, the women consuming apples lost more weight than the other two groups.

Grapefruits are also low-calorie, high-fibre fruits. The fibre content increases your satiety levels, thereby helping you lose weight. It also contains a lot of water which helps in weight reduction. Studies have linked grapefruit with weight loss. Thus, grapefruits are a great ingredient to add to your salad if you want to lose weight.

3. Eggs

Hard-boiled eggs are one of the best high-protein ingredients to add to your salad. One egg has only 77 calories but contains 6 grams of protein and 15 vitamins. Since eggs are rich in nutrients and high in protein, they’re also very filling. Studies have shown that foods high in protein, like eggs, tend to increase the feeling of fullness and reduce appetite. Another study found that consuming high-protein foods can reduce weight and increase satiety levels and energy expenditure.

4. Nuts

Nuts like walnuts, almonds, peanuts, or pistachios make great salad additives. Not only do they give your salad an extra crunch, but they’re also highly nutritious. They’re rich in fibre, protein, and various vitamins and minerals. In addition, the findings of a research study linked the habitual consumption of nuts with weight loss.

5. Avocados

Avocados are one the trendiest salad ingredients as of late. For a good reason, too, since it’s such a versatile food item. They contain nutritious ingredients like potassium, fibre, vitamin C, folate, vitamin K, and monounsaturated fats. These nutrients can promote healthy ageing as well as improve your heart health. In addition, a recent research study linked the long-term consumption of avocados with lower weight gain and a reduced risk of obesity.

6. Olives 

Olives are full of nutrients and flavour. They also have healthy unsaturated fats. A study linked monounsaturated fats with weight loss, lower BMI, waist circumference and fat mass. Olives are also known for their low-calorie density. Studies have shown that foods with a low-calorie density help you feel full for longer, thereby helping you lose weight.

7. Whole Grains

Whole grains like quinoa or brown rice add more texture and flavour to your salad. Due to their protein and fibre content, they help increase your satiety levels. In addition, studies have shown that whole grains aid in weight reduction and reduce your cholesterol levels.

8. Cheese

Soft cheeses such as feta, goat, ricotta, mozzarella and the likes are great salad ingredients. They are chock full of protein, calcium, and other great nutrients. Not only that, but they’re also delicious and give your salad a softer, creamier texture. Also, if you are lactose-intolerant, you can try using goat cheese or feta cheese. Feta cheese is rich in a fatty acid called conjugated linoleic acid, which can help reduce your body fat.

9. Chickpeas 

Chickpeas are known for their weight loss properties. Since they are high in protein, they’re perfect for including in your protein salad. They’re also low in calories and high in dietary fibre. Their protein and fibre content helps slow down your digestion rate and increase satiety levels. Studies have also linked chickpea consumption with lower BMI and waist circumference. 

10. Oil and Vinegar Dressing

For weight loss, the most recommended salad dressing is a simple, light oil and vinegar dressing. This dressing is low in calories and contains monounsaturated fats that help reduce weight. They also lower “bad” cholesterol and increase your “good” cholesterol. Studies have also shown that they may help prevent blood sugar spikes.

Healthy Salad Recipes for Weight Loss 

#1 Grapefruit, Apple, and Pomegranate Salad

This healthy fruit salad can be the perfect way to start your day.

Serves: 4

Prep time: 15 minutes

Ingredients:

• Red grapefruit slices: 2 cups
• Chopped apple slices: 1 cup
• Pomegranate arils: ⅓ cup
• Seeded and minced serrano chile peppers: ½ tablespoon
• Fresh lime juice: 1 tablespoon
• Organic honey: ½ tablespoon
• Flaked sea salt: 1 pinch

Method:

1. Mix the grapefruit and apple slices in a bowl. Then, sprinkle in the pomegranate and minced chile peppers.
2. In a separate bowl, combine the lime juice and honey.
3. Pour the dressing over the salad and sprinkle the salt.

Benefits:

1. Due to the salad’s high-fibre content, it aids weight loss.
2. The citric acid present in the salad helps reduce the formation of calcium oxalate kidney stones.
3. The vitamin A present in the grapefruit helps improve vision and eye health.
4. Apples also promote good gut health since they contain pectin, which acts as a prebiotic.
5. Pomegranates have anti-inflammatory properties and thus, can help treat arthritis. 

#2 Egg Salad

This healthy protein salad is a great salad option for non-vegetarians who want to start incorporating salads into their daily diet.

Serves: 4

Prep time: 15 minutes

Ingredients:

• Eggs: 5
• Non-fat Greek yoghurt: ⅓ cup
• Aleppo pepper: 1½ teaspoon
• Sumac: 1 teaspoon
• Extra virgin olive oil: 2 tablespoon
• Tomatoes: 2 
• Avocados: 1
• Cucumbers: 1
• Onions: 1
• Lemon juice: 1 tablespoon 

Method:

1. Make hard-boiled eggs in your preferred way, and let them cool.
2. Slice the eggs and put them in a medium-sized bowl.
3. Season with salt, pepper, ½ teaspoon of sumac, and one teaspoon of Aleppo pepper. Drizzle 1 tablespoon of the extra virgin olive oil over it. Toss gently to combine these ingredients.
4. In a separate bowl, mix the sliced tomatoes, avocados and cucumbers. Mix in the chopped onions as well.
5. Season with salt, pepper, ½ teaspoon of sumac, and ½ teaspoon of Aleppo pepper. Add the lemon juice and remaining olive oil to it. Gently toss to combine.
6. Combine this mixture with the egg mixture and gently toss it together.

Benefits:

1. Due to the high-fibre and high-protein content, it promotes satiety and helps you lose weight.
2. Eggs lead to increased HDL (“good”) cholesterol, which helps reduce many other diseases.
3. Avocados are rich in fibre, leading to the growth of healthy bacteria, thereby promoting good gut health.
4. Cucumbers contain beneficial antioxidants that help prevent the build-up of free radicals and may help reduce the risk of chronic diseases.
5. Eggs are rich in two specific antioxidants, lutein and zeaxanthin, which help promote good eye health.

Healthy Indian Salad Recipes for Weight Loss 

Certain ingredients that we see in salad recipes are unavailable or difficult to acquire in India. On that note, here are some healthy Indian salad recipes to aid you in your weight loss journey:

#1 Paneer, Peas, and Peanut Salad

This healthy protein salad is perfect for Indian vegetarians who want to try something new.

Serves 4

Prep time: 10-15 minutes

Ingredients:

• Paneer cubes: ¼ cup
• Boiled green peas: a handful
• Coarsely-ground roasted peanuts: 2 tablespoons
• Carrot: 1
• Apple: 1
• Cucumber: 1
• Organic honey: 0.5 tbsp
• Salt and pepper: to taste

Method:

1. Peel and chop the apple and cucumber. Grate the carrot as well.
2. Saute the cubes of paneer in oil for a few minutes.
3. Combine all the ingredients in a mixing bowl, and toss gently.

Benefits:

1. Since this salad is composed of ingredients that contain protein, highly digestible fats, and are low in calories, it helps with weight reduction.
2. The magnesium and phosphorus present in paneer promote good digestive health.
3. Peas contain antioxidants that help boost your immune system.
4. Peanuts help reduce the risk of heart disease by lowering your cholesterol levels.
5. Paneer is rich in vitamin D and calcium, thereby strengthening your bones. Also, it improves the functioning of the nervous system.

#2 Spinach and Cabbage Salad

This healthy vegetable salad is the perfect option for Indians on vegan or paleo diets.

Serves 4

Prep time: 15 minutes

Ingredients:

• Spinach: ½ bunch
• Cabbage: 250g
• Boiled corn: ½ cup
• Moolis (only white part): 2
• Beetroot: 1
• Coriander: ½ bunch
• Mint leaves: ⅓ cup
• Carrots: 2
• Lime juice: 2 tablespoons
• Chat masala: 1 tbsp (as chaat masala has salt in it)
• Salt: to taste

Method:

1. Finely chop the spinach, cabbage, coriander and mint leaves.
2. Grate the carrots, beetroot, and moolis.
3. Add the boiled corn to the mixture.
4. Mix the lime juice, chat masala, and salt separately.
5. Pour it into the main mix, and combine.

Benefits:

1. Since this salad is high in dietary fibre and low in calories, it promotes weight loss.
2. This salad is rich in vitamin C, which helps reduce the risk of specific cancer and heart disease types.
3. It is also rich in lutein and zeaxanthin, which helps protect your eyes from damage, and promotes good eye health.
4. The nitrates and potassium present in the salad also help moderate your blood pressure.
5. It also contains powerful antioxidants that have anti-inflammatory properties.

#3 Apple, Broccoli, and Red Cabbage Salad

This mixed salad is best suited to those who want more flavour and variety in their meal.

Serves 4

Prep time: 15-20 minutes

Ingredients:

• Red cabbage: 1 cup
• Apple: 1 cup
• Broccoli: 1 cup
• Pineapple: 1 cup
• Carrot: 1 cup
• Bell pepper (capsicum): ½ cup
• Green onion: ½ cup
• Red onion: ¼ cup
• Garlic: 2 cloves
• Ginger: 2-inch piece
• Mung bean sprouts: ½ cup
• Peas: ½ cup
• Cashew nuts: ½ cup
• Raisins: ½ cup
• Lemon juice: ¼ cup
• Honey: 2 teaspoons
• Orange juice: ½ cup
• Pepper powder: 4 teaspoons
• Soy sauce: 1 teaspoon

Method:

1. Chop the cabbage, bell peppers, broccoli, green onions, red onions, apple, and pineapple. Finely chop the carrots as well.
2. Grate the ginger. Then, crush the garlic.
3. In a large bowl, combine all these ingredients. Add the peas and mung bean sprouts as well.
4. Add the raisins and cashew nuts, and toss gently.
5. Mix the lemon juice, orange juice, honey, pepper powder, and soy sauce in a smaller bowl.
6. Pour this dressing into the larger bowl’s mixture. Toss gently to combine the ingredients well.

Benefits:

1. Due to the salad’s high fibre and water content, it aids weight loss.
2. This salad is rich in vitamin K, an essential vitamin that improves bone health.
3. The enzyme bromelain present in the salad helps with the functioning of white blood cells. It also stimulates the death of specific cancerous cells.
4. The vitamin C present in the salad boosts the immune system. 
5. Since the salad is rich in fibre and antioxidants, it improves digestive health and promotes regular bowel movements.

Salads: Things to Remember

• Salad can be eaten as an appetiser or as the meal itself if you still get enough calories, nutrients, and protein.
• You can eat a salad at any time of the day. However, you should eat it during the day. That is because raw foods take more time and energy to digest properly. Also, don’t sleep immediately after eating.
• Avoid using store-bought salad dressings since they’re generally full of sugar and salt but low in nutrients. Instead, it’s recommended to make your own salad dressings.
• Keep in mind that salad dressings should be light and simple. Stick to olive oil, vinegar or lemon juice-focused dressings. Avoid heavier condiments like mayonnaise and such since they have a higher fat content.
• Avoid fatty meats and fried foods in your salad since they add unnecessary fat and salt.
• Using dried fruit as a salad ingredient is alright if it’s not the sweetened variety. 
• Don’t include refined grains like croutons or crackers in your salad, since they don’t contain valuable vitamins or minerals.

Conclusion

Salads are healthy, nutritious meal options for looking for a good diet plan. The right ingredients combined with a simple, light salad dressing will create the perfect salad to help you in your weight loss journey. However, there are no quick fixes, so make sure to exercise alongside committing to your salad-oriented diet plan.

Frequently Asked Questions (FAQs)

Q. Which salad is best for weight loss?

A. A spinach and cabbage salad are best for weight loss.

Q. Can you lose weight by eating salad every day?

A. Replace heavy, high-calorie meals with low-calorie, nutritious salads. However, it must contain enough protein, and then you will end up losing weight and not being nutrient deficient.

Q. Can we eat salad at night for weight loss?

A. Since raw food takes more time and energy to be digested by the body, it’s best to consume salads during the day.

Q. What fruit is best for weight loss?

A. Grapefruits are the best fruits for weight loss.

Q. How can I lose tummy fat fast?

A. Quick ways to lose tummy fat are generally unhealthy and problematic for your body. To lose tummy fat healthily, you have to exercise regularly and eat healthy foods.

Q. Which fruits should be avoided for weight loss?

A. Lychees and Mangoes are high in calories and natural sugars. If you’re on a weight loss journey, it would be best to avoid these fruits.

Q. Will eating salad reduce tummy fats?

A. Salads can help you lose weight and burn fat to a certain extent. However, noticeable change only happens when you combine this diet with exercise.

Q. Is cucumber good for weight loss?

A. Yes, cucumbers are good for weight loss since they’re low in calories. In addition, they’re high in nutrients and water content.

Q. Is Apple good for weight loss?

A. Yes, apples are good for weight loss.

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Just because you’ve set an audacious goal to lose more weight doesn’t mean you need to sacrifice eating some of the meals you love. In fact, multiple experts say that intense food restriction isn’t actually the solution for long-term weight loss. Instead, feeding yourself wholesome meals full of good-for-you ingredients like lean protein, fiber-rich carbs, and healthy fats is actually the way to go for weight loss success—and there are plenty of delicious recipes you can make packed with all three.

In order to inspire you to make some delicious, healthy, weight loss recipes, we turned to a recent Reddit thread where healthy foodies shared some of their clever creations that helped them lose weight. From tasty desserts to filling mains and even a few snacks, here are some of the weight loss recipes the Internet is currently obsessed over.

Then, for even more healthy meal ideas, be sure to check out our list of the 100 Easiest Recipes You Can Make.

Made with coconut flour and a zero-calorie sweetener, this mug cake from Reddit user u/towms is the perfect sweet treat if you’re looking to keep your carb count low.

RELATED: Get even more healthy eating tips straight to your inbox by signing up for our newsletter!

For anyone looking to follow a plant-forward diet, these roasted mushroom tacos from Redditer u/allfood_for_thought still bring the flavor while slimming down the amount of fat you would usually get from meaty taco mains.

You don’t always need the bun to enjoy mini burger sliders! This clever appetizer from Reddit user u/thatown2 lightens up your usual go-to game day food by piling mini burger patties with cheese and tomatoes on lettuce leaves, all pinched together with toothpicks.

Another keto mug muffin to try at home thanks to u/towms! This mini muffin is the perfect alternative to your usual breakfast quiche, made with almond and coconut flour to lean down the carbs and flavored with salty cooked ham.

Did you know your muffin tin can be a hand tool for portion control?

This filling creamy salmon recipe from u/towms is cooked with coconut milk to keep your meal rich as well as nutritious. Pair it with a side salad for the perfect elegant weeknight dinner.

When you’re looking for something delicious to make for a cozy night in, this bowl of meat marinara over cooked zoodles by u/Miszteek can easily be a go-to.

Another easy meal from u/Miszteek that you can whip up in just 20 minutes’ time, thanks to your nifty air fryer! Grab a lean cut of steak to cook up with some peppers and onions for a salty, savory dinner that will be ready in a flash.

For anyone looking to go plant-based, this baked tofu dinner by u/samilyan certainly can enter your meal rotation. Top it on a bed of brown rice with fresh veggies and avocado to increase the fiber and healthy fats of your meal—both essential elements in meals for hitting your weight loss goals.

While most stuffed peppers are cooked with ground beef or turkey, these stuffed peppers by u/SwansEscapedRonson are simply filled with canned tuna mixed with Greek yogurt, red onion, peas, and parmesan. Serve with a side of veggies or a salad for an easy weeknight lunch or dinner!

With just 64 calories per serving, this crunchy treat from u/sojo1818 is the perfect snack when you’ve got a craving for something sweet, but don’t want to overdo it on the calories.

For even more meal ideas, read these next:

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What would you say if we told you that one of your most powerful allies when it comes to weight loss isn’t the newest cardio science or a complicated diet, but … water? That’s right. Good ol’ H2O can rev your metabolism, help you lose serious weight, and maintain that flat belly. According to a study published in The Journal of Clinical Endocrinology and Metabolism, drinking 17 ounces of water daily increased the metabolic rate of study participants by 30 percent. Drink 1.5 liters of water a day (about six glasses) and you could burn 17,400 calories each year! Combine plain water with proven fat-burning superfoods to create a detox water and you’ll have an elixir that energizes you, fights bloating, and helps you achieve your weight loss goals.

Fruits like berries, grapefruits, and apples have compounds in their peels and pulp that fry flab and prevent disease in a delicious way. Get inspired by some of our favorite combinations below. Plus, be sure to incorporate as many of these The 100 Healthiest Foods on the Planet into your diet as you can.

Aside from being as refreshingly tart as an Amy Schumer routine, grapefruit has serious health benefits: A study published in the journal Metabolism found that those who ate grapefruit for six weeks lost a full inch off their waistlines. Why? The fruit is rich in phytochemicals, a bioactive compound that burns fat. And mint has been known to suppress appetite. One study published in the Journal of Neurological and Orthopaedic Medicine found that people who sniffed peppermint every two hours lost an average of 5 pounds a month!

RELATED: Sign up for our newsletter for more easy recipes and healthy eating tips.

Skip the sugary, syrupy soft-drink version and go for cleansing freshness at a fraction of the calories. Drop in a few sprigs of mint for a natural appetite suppressant.

RELATED: Secret Effects of Eating Blueberries, Says Science

Lemon is a common detox ingredient for good reason: An antioxidant in its peel stimulates liver enzymes to help flush toxins from the body. Here, it’s paired with apple, one of our best fruits for a better body!

RELATEd: 7 Ways Apples Can Help You Lose Weight, Say Dietitians

The last time you saw this flavor combo, it was probably on a menu describing a super-caloric iced tea. Forget that and make this version, which will be refreshing and energizing without a sugar crash.

Three citrus fruits work together in this cleansing detox water: All three are rich in D-limonene, which has been shown to have anti-cancer effects and soothe heartburn and acid reflux. It also flushes toxins and helps clear up irregularity.

Stock up on the last of the summer watermelon while you can: It’s one of the very best fruits for fat loss, having been shown to improve lipid (fat) profiles and decrease the accumulation of body fat. What’s more, a Spanish study found that athletes who drank watermelon juice post-workout had less muscle soreness.

RELATED: One Major Side Effect of Eating Watermelon, Says Dietitian

Cucumbers are a known diet staple, and for good reason: they’re extremely low in calories, and their skin contains tons of vitamins and minerals for your body to benefit from. So when adding to your H2O, be sure to keep the skin on.

This water may not help you get ripped, but the nutrients figs contain, including potassium, help your muscles work. They’re also a great source of fiber, which will help slow digestion and keep you feeling fuller, longer.

Citrus fruits are classic ingredients: They’re rich in the antioxidant D-limonene, a powerful compound found in the peel that stimulates liver enzymes to help flush toxins from the body and gives sluggish bowels a kick, according to the World Health Organization. Drinking several glasses of citrusy water daily can help you lose belly fat.

Cinnamon is a great way to add some sweetness to your drink without the excess calories as other sugary additives would. Pomegranates are also a great addition for an antioxidant boost, and oranges are filled with essential vitamins and minerals to keep your body slim and healthy.

RELATED: 21 Wonderful Pomegranate Recipes

Blackberries are an amazing source for detox-boosting antioxidants. Adding mint to this fruit water will help give it a refreshing taste while promoting digestion and soothing your indigestion and inflammation.

Add celery to any water and crunch away! It has six calories per stalk and full of vitamins A, C, and K, as well as B vitamins (such as folate) and potassium, which diminishes water retention and aids muscle recovery, so you can get back in the gym sooner and burn more calories.

This refreshing green detox water contains a secret superhero: Kiwi has been shown to reduce bloating and constipation and improve immunity. Cucumber is not only refreshing, but it’s also high in vitamins C and K, so eat the veggie once you drain your glass.

Pomegranates are the stuff of ancient legend, and for good reason: The seeds have three kinds of antioxidant polyphenols, including tannins, anthocyanins, and ellagic acid, which all help fight and prevent damage to your body caused by free radicals.

Dropping berries into your glass is an excellent idea. Be they strawberries, blueberries, or blackberries, they’re some of the best fat-burning foods. Using frozen berries gives your sip a pleasing mocktail effect.

A blend of savory and sweet, this glass is good for staving off the munchies: Lemon and mint are natural appetite suppressants.

RELATED: Losing Weight Has This Surprising Effect on Your Appetite, Says New Study

This one’s a great option for detoxing after a gluttonous meal: Persimmons are rich in toxin-mopping vitamins A and C and high in, ahem, elimination-speeding fiber. They also have a small amount of manganese, which is important in the metabolism of fats and protein.

Fat-burning berries plus body-cleansing lemon makes this detox water a total treat. Add some seltzer if you like, to bring back childhood Fanta memories absolutely guilt-free.

Berries are an excellent addition to your detox drinks since they’re packed with antioxidants. But that’s not the only nutritional star in this detox drink: oranges are filled with vitamin C to give you a boost of energy, and kiwis have tons of nutrients, like potassium, that are beneficial for weight loss.

This one has a fat-fighting double punch: Both raspberries and blueberries are loaded with polyphenols, powerful natural chemicals that burn fat — and even stop it from forming!

Dragon fruit is not only tasty, but it also contains vital antioxidants and good fatty acids to help keep your body in tip-top shape. Bonus: it contains a hefty serving of calcium, iron, and lycopene, an inflammation-fighting antioxidant.

On top of being extremely refreshing, watermelon is one of the healthiest foods on the planet. That’s because there are science-backed benefits: the University of Kentucky found that this fruit can help lower fat accumulation, and the Universidad Politécnica de Cartagena in Spain showed that watermelon actually helps reduce muscle soreness so you can make your gym session last a little longer.

Lime is a soothing, cleansing veteran, but chia seeds are the hot upstarts of detox: They can stabilize blood sugar, boost weight loss, keep your hunger at bay and even help keep your body hydrated throughout the day: They expand to as much as 10 times their size when in liquid, helping you feel full and reducing your appetite!

RELATED: How to Use Chia Seeds to Make Low-Sugar Jam in Minutes

This detox water concoction is an inflammation-fighting powerhouse: pineapple and strawberries both have antioxidant properties. Cucumber is a low-cal and refreshing additive that is high in vitamins C and K.

We all know that kiwis and limes are great to add into your detox diet, but what about pears? They’re a great choice at only 100 calories and taste refreshing, too. Make sure you eat the pears after you take them out of your water; pears are chock-full of fiber that will keep you feeling fuller, longer.

This is a spa combo that not only tastes delicious but can also help reduce belly bloat: lemon is a natural diuretic, strawberry has antioxidants, and mint reduces appetite. Take this as a cue to experiment with flavors of your own.

Read the recipe from Wholefully.

Strawberries are one of the best low-carb fruits to help you shed some pounds. They only contain 12 grams of carbs and possess natural chemicals called polyphenols that can actually stop fat cells from forming.

This detox water is a powerful bloat-fighter, thanks to fresh ginger. Used for thousands of years to ease queasy tummies and aid digestion, you’ll find mentions of ginger in Chinese medical texts from the fourth century BC! Ginger acts as a muscle relaxant that allows the body to more easily expel gas, according to Herbal Medicine: Biomolecular and Clinical Aspects. You can get your ginger fix in a variety of forms, though fresh ginger is richest in gingerol—the compound that contributes to many of the spice’s health benefits.

Forget chemical-laden Fresca. Pour plain seltzer over fresh grapefruit and lemon for an energizing, fat-burning elixir.

RELATED: 20 Grapefruit Recipes For Weight Loss

Goji berries add more than a sweet-and-tangy taste to your water: The superfood has a slimming effect! In a study published in the Journal of the American College of Nutrition, participants were either given a single dose of L. barbarum, the plant from which goji berries are harvested, or a placebo after a meal. The researchers found that one hour after the dose, the goji group was burning calories at a rate 10 percent higher than the placebo group. The effects lasted up to 4 hours! (Just be wary of any unwanted side effects: The energizing fruits are known as “the Viagra of China.”)

Throw away that sugary pomegranate juice cocktail and try this sweet detox drink instead. This detox water has all of the vitamins and nutrients that the fruit can supply, without all of the excess sugar and sweeteners.

Now here’s an orange drink worth downing by the bottle. Carrots are spiked with carotenoids—fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis. Persimmons are rich in vitamins A, C and the antioxidant lycopene, an antioxidant which may reduce the risk of cancer.

Talk about your double dose of berries: both strawberries and raspberries are great sources of fiber. This detox elixir will keep your digestive system working smoothly, so drink up and be sure to eat the fruit when you’re done!

Cranberries contain tons of fiber and also supply a hefty dose of vitamin C. According to the University of Maryland Medical Center, vitamin C is one of the most important antioxidants for removing damage-causing free radicals in your body and fighting against infectious diseases.

For such a sweet fruit, blood oranges are actually pretty low in the calorie department at only 70 calories per serving, and they contain fiber and potassium. Grapes are also a great addition to your detox water since they have a high water content to keep you extra hydrated throughout your day.

RELATED: 17 Fall & Winter Foods That Are Super Good for You

Peaches are much more than just a sweet treat; they’re a nutritional powerhouse for warding off obesity and the health risks that go with it. According to a study from the Texas A&M University, peaches and other stone fruits (like plums and nectarines) can lower your risk of excessive weight gain, diabetes, and cardiovascular disease.

Who knew apple cinnamon could work as well in water as it does in oatmeal? It’s a good thing: Cinnamon balances blood sugar and wards off insulin spikes, which protects you from the munchies.

We all know that an apple a day keeps the doctor away, but what about figs? This exotic fruit is extremely high in fiber, a diet essential, and contains potassium to help lower blood pressure.

Don’t leave mandarin oranges to your aunt’s Waldorf Salad. Two Japanese studies showed that drinking mandarin orange juice reduced participants’ incidence of liver cancer. It’s theorized that’s due to oranges’ high level of carotenoids, the pigment that gives the fruit its color and functions as a potent antioxidant, mopping up free radicals and repairing DNA damage that can cause disease.

It may look unlikely, but this is a brilliant combo: Bananas are a good source of prebiotic fiber, which helps feed good gut bacteria and improve digestion; lemon cleanses the body; mangoes are packed with vitamin C, and tomatoes have cancer-fighting antioxidants. Just don’t forget to snack on the slices.

RELATED: One Major Side Effect of Not Eating Bananas, Says Science

The tropical backdrop isn’t the only thing we love about this one: Aside from fat-burning berries and bloat-fighting kiwi, pears contain catechins, antioxidants that hinder the storage of belly fat!

You’ll definitely want to guzzle down a bottle (or three) of this detox water: blackberries are known for their high antioxidant content, and melons promote a healthy digestive system through their high amounts of fiber. Rosemary is also a great source of antioxidants to keep your body on track to a healthier you.

Here’s your new sports drink: Watermelon is rich in L-citrulline, an amino acid that helps move lactic acid out of muscles, reducing pain and fatigue. Lemon’s appetite-suppressing effects will prevent you from ordering that cheeseburger you think you deserve.

One of the great weight-loss secrets, aloe vera juice has been a mainstay in Ayurvedic medicine for centuries. The juice can help balance your digestive system, which will lessen belly bloat and keep things, um, moving.

Basil in your drink may seem odd at first, but it’s actually refreshingly tasty. But that’s not the only reason why this detox drink is on this list: basil is actually a known anti-inflammatory, which will get rid of all your bloating and discomfort in no time.

Blast your muffin top away with this fruity elixir. The combination of lemon’s abundant vitamin content, cucumber’s high water retention, and mint’s digestion-promoting powers will flatten your belly and keep you satisfied.

RELATED: 31 Foods to Reduce Bloating and Help De-Puff

You’ve heard of the Wonder Twins? This has the Wonder Quadruplets. As mentioned, the polyphenols in berries torch flab (and even stop its formation before it starts!), and the powerful amino acids in lemon detoxify the liver and speed wastes out of the body (the old-fashioned way).

They don’t get much simpler than this water, and we love that. We also love that it has the sweetness of a tropical cocktail at a fraction of the calories, and that pineapple is loaded with bromelain, an enzyme that quells inflammation throughout the body (i.e. bloat, flab, and aching muscles).

We’d happily sip from this antioxidant-packed pitcher. Apples are one of the best fat-burning fruits; leave the peels on and snack away once you’ve drained your glass.

Ginger is definitely a detox ingredient you don’t want to skip. It’s a health powerhouse: it fights inflammation, treats chronic indigestion, and lowers blood sugar significantly, according to a 2015 study in the Iranian Journal of Pharmaceutical Research. It’s no wonder it hails as one of the healthiest spices on the planet.

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Nothing screams “summer” like delicious mango recipes!

The fruit packs a bright, rich flavor, and the color of its flesh even looks like the sun.

But if you’re only enjoying this fruit on its own, you’re missing out on all the mango has to offer.

“Mango is a sweet fruit, but surprisingly versatile,” says Lindsey Janeiro, R.D.N., of Nutrition to Fit. “It, of course, can be eaten as is or added to fruit salads and smoothies,” she says, but you can also “add it to salads, and it makes fun a flavor addition to sauces like barbecue sauce and salsa.”

While mango is sweet, you don’t have to worry about its sugar content as long as you’re eating them in reasonable amounts.

“The sugar in mangos is naturally occurring, not added sugar,” explains Quyen Vu, M.S. Culinary Nutrition Specialist at Beachbody.

Whether you’re looking for a quick snack, a sensational smoothie, or a quick meal, here are some of our favorite mango recipes.

1. Mango Margarita Shakeology

A margarita you can feel good about? You’ll want to sign up to try that ASAP.

Mango and lime bring bright acidity to smooth, creamy almond milk and vanilla in this epically sippable shake.

You’re just 10 minutes from your first sip.

Get the recipe here.

Container Equivalents
½ Purple, 1 Red, ½ Orange, 1 tsp.

2B Mindset Plate It!This recipe makes a great breakfast option.

2. Mango Chicken Skewers

“Mangos give a floral, fruity, sweet taste that really balances the acidity and saltiness in savory recipes,” explains Vu.

On these skewers with chicken and red onion, it will transport you to the tropics.

Get the recipe here.

Container Equivalents
1 Green, 1 Purple, 1 Red, ½ tsp.

2B Mindset Plate It!
Add more veggies for a great lunch.

3. Coconut Mango Chia Pudding

“One cup of mango also has about 3 grams fiber, which helps regulate blood sugar,” explains Janeiro.

This recipe takes that one step further by pairing up mango and fiber-packed chia seeds.

With 11g of fiber per serving, this pudding will keep you full and focused until lunch.

Get the recipe here.

Container Equivalents
½ Yellow, 1 Purple, 1 Orange, 1 tsp.

2B Mindset Plate It!
An FFC as part of breakfast or lunch.

4. Cucumber, Watermelon, and Mango Salad with Mint

Cucumber, mango, and watermelon team up in this recipe to deliver a refreshing dose of vitamins; pre-cooked chicken checks the protein box.

The half-cup of mango in this recipe provides over a third of most adults’ daily vitamin C needs.

Get the recipe here.

Container Equivalents
1 Green, 1 Purple, 1 Red

2B Mindset Plate It!
Add more veggies to make a great lunch option.

5. Pineapple Mango Smoothie

Part creamsicle and part tropical vacation, this smoothie transports your taste buds and delivers 17 grams of protein.

It blends up in just five minutes, making it the perfect way to fuel up on the go.

Get the recipe here.

Container Equivalents
½ Purple, 1 Red

2B Mindset Plate It!
A great snacktional or enjoy it as part of breakfast.

6. Fish Tacos With Fresh Mango Avocado Salsa

Mango’s fiber-packed carbs plus the protein from fish and healthy fat from avocado balance your blood sugar and provide sustained energy without weighing you down.

Get the recipe here.

Container Equivalents
½ Green, ½ Red, 1 Yellow, ½ Blue

2B Mindset Plate It!
Enjoy as part of lunch.

7. Curried Quinoa and Peas with Cashew and Fresh Mango

This dish is a delicious introduction to protein-packed quinoa.

Curry, cilantro, and mango make sure every bite is overflowing with flavor, while cashews add texture.

If you want to turn it into a bigger meal, add some pre-cooked chicken for additional protein.

Get the recipe here.

Container Equivalents
1 Purple, 1½ Yellow, 1 Blue, ½ tsp.

2B Mindset Plate It!
Makes a great FFC side as part of breakfast or lunch.

How to Cut Mango

Whether you’re prepping for any of these mango recipes or enjoying the fruit by itself, here’s how to cut the perfect mango.

• Stand the mango up on its side so that the smallest end is on the cutting board.
• From this angle, you can imagine the flat, long pit in the middle of the mango.
• Cut from the top of the mango straight down along one side of the pit.
• Repeat with the other side.
• Trim the flesh off of the piece with the pit if you want extra.
• On each half of the mango, score the flesh with straight lines crosswise. (You’re trying to cut the meat of the fruit but not the skin underneath.)
• Invert the mango half by pressing on the skin of the mango in the middle of this section.
• Cut or peel the segments of flesh away from the mango skin.

Want more delicious recipes and expert nutrition tips? Head over to BODNutrition.com to learn how Beachbody nutrition programs and products can help you lead a healthier lifestyle.

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