Maybe you’ve tried drinking smoothies to lose weight. How’d that work out for you? Success depends on a lot of variables, such as the makeup of your normal diet, how much you exercise, and what kinds of smoothies you either make or buy.

For some people, smoothie meal replacements can help them achieve a calorie-deficit while supplying important nutrients that might be lacking in their normal eating. For others, drinking smoothies for weight loss can turn into an unwelcome surprise, backfiring by making them gain weight and, worse, inching them closer to type 2 diabetes.

For those reasons, some dietitians are smoothie fans, while others advise their clients against them or suggest being judicious about how they’re made. Below, we’ve gathered opinions from some of the registered dietitians on our medical advisory board. You be the judge.

Smoothies can be a great way to get in extra protein and nutrients without a lot of effort and might help you lose weight.

“Protein helps slow down digestion, so it gets you full faster and keeps you full longer,” says medical board expert Amy Goodson, RD, CSSD, author of The Sports Nutrition Playbook. “Make a smoothie with 20 to 30 grams of protein with milk, Greek yogurt, and/or protein powder to increase satiety. The liquid volume often gives people a feeling of fullness.”

“Personally, I am not a fan of smoothies for weight loss. I recommend eating real food and eating calories not drinking them for weight loss,” says medical expert Julie Upton, MS, RD, co-founder of Appetite for Health Consulting. “For some people, smoothies may help them lose weight while for others it won’t. Losing weight means that you have created a calorie deficit. If drinking a smoothie for a meal results in you consuming fewer calories overall, it will help you lose weight. If you drink a high-calorie smoothie that adds calories or maintains your calories your weight may actually increase.”

“Smoothies can absolutely be a healthy weight-management staple,” says Lisa Moskovitz, RD, CEO of NY Nutrition Group, author of The The Core 3 Healthy Eating Plan. “If you’re trying to intentionally lose weight, focus on protein, fiber, and fat—the healthy eating trifecta.”

Protein can come from Greek yogurt, milk, tofu, or protein powder. Fresh or frozen fruit offers fiber and adding in a vegetable, such as spinach, kale, zucchini, or cauliflower, provides volume and additional gut-friendly nutrients. Fat like avocado, chia seeds, or almond butter, helps with staying power and satisfaction, she says.

“I often recommend smoothies as an excellent method to get in several food groups,” says Moskovitz. “The trick is to add volume with vegetables. Not only are vegetables high in nutrients and low in calories, but they’re teeming with metabolism-supporting and energizing nutrients.”

When you blend a smoothie at home, you have control over the ingredients. Not so at smoothie shops and convenience stores.

“Smoothies purchased at stores often contain added sugars in the form of ‘turbinado,'” says Goodson. “This added sugar can quickly add up to lots of calories. Be sure to evaluate the calories of all the ingredients and smoothie servings sizes if weight loss is your goal.”

“I typically recommend smoothies as a snack or part of a meal with something chewable such as a slice of toast,” says Laura Burak, MS, RD, owner of Laura Burak Nutrition.

Pairing a smoothie with something chewable makes it more satisfying. If your goal is weight loss, Burak advises keeping an eye on ingredient portions.

“All it takes is adjusting the ingredients and using fruit without added sugars or syrups, low-sugar yogurts and milk, and portioning out the calorically dense ingredients like nuts and nut butter so that you create a balanced meal or snack that fits into a diet for your specific goals,” she says.

Burak’s book Slim Down with Smoothies features 100 recipes that’ll help you do that.

Like most dietitians on our medical board, Lauren Manaker, MS, RDN, author of The First Time Mom’s Pregnancy Cookbook and Fueling Male Fertility, believes smoothies can be appropriate for weight loss, depending on the ingredients chosen, the portion size enjoyed, and what’s included in the eating plan for the rest of the day. Smoothies can be particularly useful to “breakfast skippers,” she says.

“We know that 90% of Americans are not eating the recommended servings of produce and people who regularly eat breakfast tend to have fewer nutritional gaps, which may help support weight loss goals,” says Manaker.

Smoothies should always contain healthy carbs, protein, healthy fat, and fiber to promote satiety. And portion sizes should be appropriate.

“Chia seeds and hemp seeds are easy additions to weight loss smoothies that check the healthy fat, fiber, and protein boxes, making them typical go-to ingredients when I am guiding clients about how to create a weight loss-friendly smoothie,” Manaker says.

With a smoothie or any blended or juiced drink, it’s easy to unknowingly swallow a lot more calories than you expect, so be mindful, according to Tammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos, RDN, CDN, CFT, also known as The Nutrition Twins.

“We explain it to our clients this way: when you eat four apples, you’re aware you’ve eaten them, but when you drink four blended apples, it may blend down into a cup or less of liquid, and you may not realize how much you’re consuming,” they say. “Typically, when you drink your calories, instead of eating them, it isn’t as satisfying as when you eat the real food, and you end up eating more calories later in the day. And, if you’re loading your smoothies with sugar, syrup, overdoing the fruit, or other add-ins, you could be unknowingly creating a calorie bomb.”

As long as their clients stay mindful of the blender blunders when making smoothies, The Nutrition Twins do believe smoothies can be a great part of a weight loss diet.

“They’re especially helpful for people on the go who often choose unhealthy, calorie-dense foods when they’re in a pinch,” they say.

Tip: Add vegetables to your smoothies to boost satiating fiber and nutrients while keeping overall calories low. They recommend their recipe for Blueberry Chai Protein Smoothie.

“It’s a great weight-loss snack because you get about 18 grams of satisfying protein in less than 200 calories, and it contains helpful ingredients for weight loss,” they say. “The pea protein powder aids in weight loss even when calories aren’t restricted and is actually more effective than whey protein at fighting against hunger. Berries contain the phytochemical C3G, which increases fat metabolism and suppresses appetite. And naturally sweet cinnamon stabilizes blood sugar and reduces body weight and belly fat, helping to prevent obesity.”6254a4d1642c605c54bf1cab17d50f1e

Drinking smoothies is an easy way to get a lot of nutrients like fruit, healthy fats from nut butter, protein, and fiber in one glass.

“The protein content and fiber from the fruit and veggies can help individuals experience feelings of fullness in the hours of consuming a smoothie,” says Goodson.

She recommends the following ingredients for a good smoothie for weight loss:

• High-quality protein like cow’s milk, Greek yogurt, or protein powder
• 1-2 servings of fruit. A serving could be 1/2 banana, 1/2 cup chopped fruit, 1 cup berries, etc.
• A handful of greens like spinach or kale for added fiber and nutrients
• 1 Tablespoon of healthy fat like nut butter, chia seeds, or ground flaxseed

For more delicious smoothie recipes, pick up a copy of The 7-Day Smoothie Diet: Lose up to a pound a day—and sip your way to a flat belly!

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Ultimately, our total calorie consumption matters the most for weight loss. However, the quality of calories also matters. For quality calories, focus on the “biggest bang for your buck” foods for long-term success. For example, a 200 calorie snack from potato chips will affect you very differently compared to a 200 calorie snack from an apple and peanut butter.

Ultimately, there is no one magical food that will help you lose weight fast. In fact, those who promote fast weight loss or quick fixes by emphasizing one product or type of food tend to raise a big red flag in my book.

Short-term weight loss diets often fail because they are unsustainable. For long-term, sustainable weight loss, focus on a few main areas of your diet.

So what’s the verdict on foods to eat for weight loss? Consume these foods on the regular to satisfy your hunger and help you to lose weight. Then, for even more insight, be sure to check out our list of the 15 Underrated Weight Loss Tips That Actually Work.

Protein gets a big rep when it comes to weight loss advice—and for good reason! Protein has the highest thermic effect on food. Meaning, it takes our body more calories to burn it off when compared to fat and carbohydrates.

Protein is also highly satiating. It takes a long time to digest and ultimately, keeps us full longer.

Choose lean proteins for weight loss like chicken breast, fish, turkey, egg whites, and tofu. For most people, starting with around the palm of your hand is a good starting place for protein portions. Even choosing one of these 19 High Protein Breakfasts That Keep You Full will make a huge difference.

Non-starchy vegetables are a great way to fill up your stomach when you’re trying to lose weight. These types of veggies are high in fiber and nutrients and low in carbs.

Veggies are a great “bang for your buck” food as they are super low in calories, but can help increase the volume of your meals to prevent feeling deprived.

Choose non-starchy veggies and work toward filling half your plate at meals. These include leafy greens, carrots, cabbage, broccoli, cauliflower, squash, mushrooms, zucchini, and many more!

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The type of carbs you choose matters for weight loss.

Generally, complex carbs have more fiber than their refined carbohydrate counterparts. The fiber in complex carbohydrates helps to keep us full longer. Complex sources of carbohydrates are foods like brown rice, whole grains, wheat bread, beans, quinoa, fruit, and lentils.

We want to choose these types of carbohydrates the majority of the time in order to feel full longer, have lasting energy between meals, and help moderate portion control at meals. Consider using one-quarter of your plate for complex carbohydrates.

Fat’s reputation has gotten a bit of a makeover in recent years. Fat is healthy for us and contributes to nearly every cell in the body.

Fat is digested slowly and can increase feelings of fullness and satisfaction at meals. Heart-healthy fat sources include olive oil, avocado, nuts, seeds, and moderate amounts of animal fats like butter, cheese, and red meat.

Choosing fats to add flavor and satisfaction at meals can be instrumental in your weight loss journey. Fat makes food taste good! Opt for one to three tablespoons of fat per meal as a general guideline.

From coffee to cocktails, the amount of calories that we can consume from beverages is quite staggering. Reducing these high-calorie liquids in our diet is one of the simplest ways to begin losing weight.

Swap your soda habit for bubbly water, your coffee concoction for a simple latte, and your evening cocktail for some herbal tea. These simple swaps will get you well on your way to weight loss.

For even more weight loss tips, read these next:

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I think we can all agree that it would be nice to have a miracle drink for weight loss, one where we could just take a few sips and instantly shed the pounds.

But sadly, this doesn’t exist. And even though there isn’t a miracle weight loss beverage for us to enjoy, there are types of drinks that can help support our goals as we pursue a healthy lifestyle.

Tea is one of the most talked-about of these “weight loss drinks,” so we decided to learn as much as we can about why it’s so highly talked about among those wanting to lose weight.

To do this, we spoke to Lauren Manaker, MS, RDN, author of The First Time Mom’s Pregnancy Cookbook and Fueling Male Fertility and member of the Eat This, Not That! Medical Expert Board, and her response? That she supports using tea for weight loss as long as it’s coupled with a healthy diet.

Read on to learn more about what Manaker has to say on how tea can help you lose weight, and for more healthy eating tips, make sure to sign up for our newsletter to get daily recipes and food news in your inbox!

What makes drinking green tea so effective for weight loss

The natural ingredients found in certain teas can make them great for supporting weight loss and weight management. For example, according to Manaker, “green tea contains catechins, which are antioxidants that have been linked to fat loss and an increased metabolism.”

There are different types of catechins found in green tea, and one of the most predominant is known as EGCG. Many researchers attribute most of green tea’s health benefits to its high quantity of catechins like EGCG.

Catechins in green tea have been known to support weight loss in a multitude of ways, including shrinking fat cells, blocking the formation of new fat cells, and regulating blood sugar.

RELATED: 11 Healthiest Drinks for Weight Loss

Green tea isn’t the only tea for weight loss

According to Manaker, “other teas, like black and oolong, have been shown to support weight loss too.” There hasn’t been as much research done on these types of tea as there has been for green tea, but current data shows they can still be helpful for your goals.

A study from the Chinese Journal of Integrative Medicine discovered that obese and overweight participants who consumed a daily serving of oolong tea for six weeks saw a decrease in body fat. Part of oolong’s health benefits could be attributed to its catechin content as well, but green tea still contains the highest amount.

A recent study published in the European Journal of Nutrition found surprising results related to black tea and its potential weight loss benefits as well.

Researchers in this study learned that black tea might actually be able to alter the bacteria in your gut, which can attribute to weight loss. However, this study was performed on mice, so more research still needs to be done.

RELATED: 5 Best Metabolism-Boosting Teas for Weight Loss

How you drink your tea matters

Teas like green, oolong, and black can be great for supporting your weight loss goals, but Manaker reminds us that how you drink your tea makes a huge difference.

“If the tea is replacing caloric drinks like regular sodas, any variety would likely be a good choice when supporting weight loss,” says Manaker, “and as long as the tea isn’t being enjoyed with a large amount of sugar, honey, cream, or other caloric additions, it can be a fantastic choice for weight loss support as well as overall health support.”

So when reaching for a cup of tea to help you with your weight loss goals, just remember that although it can help you, it’s your daily food, movement, and sleep choices that make all the difference.

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For many people, the pursuit of weight loss feels like a never-ending goal. Seeing the number on the scale go up or struggling to button your jeans can have you eagerly seeking out the latest crash diet to help get you back into fighting form in a hurry.

However, if you want to lose those extra pounds and keep them off in the long run, unsustainable fad diets aren’t the way to go. With the help of registered dietitians, we’ve rounded up the very best foods for weight loss—no crash diets needed. And for more great ways to shed the pounds, check out these 15 Underrated Weight Loss Tips That Actually Work.

They say an apple a day keeps the doctor away—and it can help keep the extra pounds away, too.

“Apples are a good source of fiber (a medium apple has about 5 grams), helping slow down digestion, enhancing satiety, controlling appetite, and reducing overall energy intake,” says Cheryl Mussatto, MS, RD, LD, clinical dietitian at the Cotton O’Neil Endocrinology and Diabetes Clinic and author of The Nourished Brain.

“Apples also have the added benefit of a natural plant compound called ursolic acid that increases fat-burning. Other compounds found in apples are also good for those trillions of bacteria living in our guts, improving our gut microflora. That means we have better digestion and better excretion of fats,” add Mussatto.

RELATED: The One Diet That Will Slim Down Your Waistline, Says Dietitian

If you want to lose a few pounds without going hungry, try incorporating some citrus fruit into your daily meal plan.

“Oranges and grapefruit not only are low calorie and a good source of fiber (60 calories and 3 grams of fiber in oranges and 100 calories and 4 grams of fiber in grapefruit), but studies have also shown they contain flavonoids that favor weight loss and may reduce risk of chronic disease like type 2 diabetes by preventing metabolic syndrome,” says Mussatto, citing 2009 research conducted by researchers at the University of Western Ontario.

Inexpensive, versatile, and delicious, oatmeal is a great choice if you want to lose weight and keep it off.

“Oats are a great source of soluble fiber, which slows digestion and promotes the feeling of fullness both during and after a meal,” says Sylvia Melendez-Klinger, MS, RD, founder of Hispanic Communications and a member of the Grain Foods Foundation’s Scientific Advisory Board.

“In fact, oatmeal has been scientifically-proven to help you feel full between meals, and one study found that oatmeal for breakfast may lead you to consume a lower-calorie lunch by promoting satiety. In addition, whole grain and cereal fiber intake have been found to be associated with lower total percent body fat and lower abdomen fat mass.”

Whether you’re using them as a protein-rich replacement for meat in your favorite dish or adding them to a salad, beans are a great way to stay full for longer while slimming down.

“As long as they have little to no added sugar, canned beans or cooked beans are a great choice to support weight loss,” says Melendez-Klinger.

“Research on beans has proven that you not only get filling high-quality protein, iron, fiber, and many important vitamins and minerals, but they’ve also been linked to living longer. The Blue Zones study demonstrated that centenarians ate about a half-cup of beans regularly, which played a significant role in their longevity and overall health, which included a weight within range,” she adds.

RELATED: How to Lose Weight Starting Right Now, According to Dietitians

If you’re looking for an easy way to stay full without loading up on calories, Melendez-Klinger recommends adding some soy to your meals.

“These legumes may aid in weight management because they are a low-fat plant-based protein that can be used at any meal and as a snack—for example, using textured vegetable protein in place of high-calorie, high-fat ground beef in meatloaf, soy flour in baked goods, or tofu in place of cheese in a dish such as lasagna. In fact, research shows that when combined with a healthy lifestyle soy can help with losing weight as well as weight maintenance,” says Melendez-Klinger, citing a review of research published in the International Journal of Medical Sciences.

Whether you’re ricing it, baking it, or pureeing it into a soup, cauliflower is a great choice for anyone trying to lose weight.

“Cauliflower is a good food for weight loss. The fiber content helps to maintain a feeling of fullness and satisfaction. Fiber slows stomach emptying. It passes through the digestive tract undigested and provides very little in the way of calories to the body,” explains Jinan Banna, PhD, RD, a registered dietitian and associate professor of nutrition at the University of Hawaii.

An easy and delicious addition to salads, sandwiches, or even pasta dishes, tuna is a great addition to any weight loss diet.

“Tuna is a great source of lean protein. It is very low in fat but very high in protein, keeping you full and satisfied. Tuna also contains many minerals, including zinc and choline,” says Kristen Carli, MS, RD, owner of Camelback Nutrition & Wellness and writer for Fit Healthy Momma.

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We often hear that breakfast is the most important meal of the day. But more specifically than just eating breakfast, what you eat and drink for breakfast plays a big impact on your overall health.

Some of the best weight loss breakfast foods you can find are avocado toast and eggs, oatmeal with berries and nut butter, or a nutritionally-stacked smoothie.

And according to Lauren Manaker, MS, RDN, author of The First Time Mom’s Pregnancy Cookbook and Fueling Male Fertility, and member of the Eat This, Not That! Medical Expert Board, there are plenty of weight loss drinks to enjoy alongside your healthy breakfast meal as well.

Read on to learn our registered dietitian’s choice for weight loss breakfast drinks, and for more healthy breakfast tips, make sure to check out the 37 Best Healthy Breakfast Foods for Weight Loss.

Green tea may as well be considered a miracle drink. Not only does it help prevent diabetes, improve brain and heart health, and reduce risk of certain cancers, but it can help you with weight loss and weight control as well.

“Green tea naturally contains EGCG, a compound that may support fat burning and block the formation of new fat cells,” says Manaker, “which makes it an excellent weight loss breakfast drink.”

If you want to try what some experts consider to be the best type of green tea, try drinking a cup of matcha green tea with your breakfast next time.

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The amazing news is that we get to keep coffee on the list of best drinks to have for breakfast, as long as you’re careful with what you add to your favorite cup of joe.

“Coffee contains caffeine, a stimulant that can support fat break down,” says Manaker, “so as long as the coffee isn’t loaded with cream, sugar, or other ingredients that can pack on the calories, coffee can be a great weight loss-supporting drink.”

“Water is the quintessential calorie-free drink,” says Manaker, “but if a little flavor is needed, infusing water with fruits and herbs can make this hydrating drink a bit more desirable.”

Lemon water specifically has been known to help promote weight loss by keeping you full longer, boosting your metabolism, and encouraging more hydration in general.

RELATED: The One Thing Everyone’s Adding to Their Water Right Now, Say Experts

According to Manaker, 100% orange juice is a great weight loss drink “because it contains no added sugars and comes with a many important vitamins, and data shows that adults who consume 100% orange juice have significantly lower body mass index and body fat vs. those who are not OJ drinkers.”

Not only that, but orange juice has also been known to help lower cholesterol and blood pressure, reduce inflammation, and boost your immune system.

RELATED: The #1 Best Orange Juice to Buy, Say Dietitians

And finally, we can’t have a list of healthy breakfast drinks without mentioning a delicious smoothie!

“Protein can decrease appetite and increase satiety-two factors that can support weight loss,” says Manaker, “so drinking something with protein, like a low-sugar protein shake, can help support weight loss goals by keeping hunger pangs at bay shortly after breakfast time.”

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When you start on a new diet, you’ll take any simple tip to make it effective, right? Well, one purported weight loss trick stirred interest on social media this week when a TikTok user suggested adding lemon juice to coffee can help torch fat faster. A British nutritionist flat-out debunked the claim… but, a veteran registered dietitian tells us, depending on how you look at this, it’s possible some people could actually see some change on the scale from this coffee-lemon juice combo.

Karen Graham, RD, CDE is a registered dietitian and certified diabetes educator for over 30 years, as well as a winner of Canada’s National Health Information Award. This week, we asked Graham to weigh in on a TikTok post by Hilda Braso, as reported by Newsweek.

Keep reading to see what this dietitian had to say, and check out Adele Finally Reveals Her 4 Weight Loss Secrets for Shedding 100 Pounds.

@life.of.hildaFinally answers for y’all ##coffeeandlemonweightlosschallenge ##coffeeandlemondiet ##coffeeandlemongforweightloss ##viral ##fyp ##foryoupage♬ The Magic Bomb (Questions I Get Asked) [Extended Mix] – Hoàng Read

In her recent TikTok post, Braso seemed to indicate she’d been putting lemon juice in coffee as part of a growing online #coffeeandlemondiet challenge for users to lose weight.

After a week of trying this, she posted to report that she’d quashed the method because it hadn’t worked. According to Newsweek, Marcela Fiuza, a dietitian and member of the British Dietetic Association (BDA), said that’s no wonder: “There is no physiological explanation that would justify mixing coffee and lemon to lose weight,” she said.

Graham’s initial take? “My immediate thought is that doesn’t sound very tasty,” the dietitian told Eat This, Not That!. “I wouldn’t want lemon juice in my coffee.”

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Graham, who specializes in diabetes education, says, “We do know that [lemon juice] decreases the glycemic index, the rate at which blood sugar is absorbed into the blood.”

So, she adds, “If you include lemon juice with a meal—salad, coffee, sprinkled on fish—it slows down how quickly you absorb the carbohydrates from all the foods in that meal. That’s well known.” Graham says this means “your sugars won’t raise as quickly, so that’s good.”

One note on this, Graham advises: You typically have to use around at least half a teaspoon for the lemon juice to have this effect on your body’s sugar uptake.

RELATED: Ways Drinking Lemon Water Helps You Lose Weight, Says Science

However, lemon juice’s effect on blood sugar “doesn’t mean it’s going to help you with weight loss,” Graham says, adding that the lemon juice-coffee blend in and of itself is “questionable” as a dieting hack.

RELATED: One Major Effect of Drinking Seltzer Water, Science Says

Graham noted a few possible reasons this lemon juice in coffee weight loss challenge could show a difference on the scale. “Maybe that cuts [an individual’s] appetite and they don’t eat as much,” she said. “Maybe that’s because the blood sugars don’t go up as high, you’re a little more satisfied. It’s indirect. It doesn’t make sense unless it’s a secondary benefit on the appetite.”

“Usually when you add lemon into something, you have to add either salt or sugar to balance that flavor in terms of recipe development,” Graham notes. In the case of dieting, she says: “Make sure there isn’t added sugar added in there.”

RELATED: The Surprising Effect Reducing Sodium May Have on Your Blood Sugar, New Study Says

“Eating is so much our mind—it’s our whole perception of what is satisfying to us,” this dietitian reflects. “So if someone feels that having lemon juice in their coffee and they notice they’re losing a little bit of weight, maybe it’s because they’ve altered something else in their behavior. If you enjoy it, do it.”

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