7. Overview
Smoothies Promote Weight Loss
Smoothies reduce your urge to eat! Homemade fruit smoothies are packed with
ingredients proven to keep you full for hours: fiber from whole fruits, soy or
whey protein, essential fats, wholesome yogurt, etc.
They are a metabolism boosting breakfast!
Experts say that your morning meal can play a key role in your weight loss
efforts by helping to curb your mid-morning and afternoon appetite. Food
choices at breakfast time can determine your blood sugar levels for the rest of
the day.
A study at the Harvard University* determined blood sugar levels for six hours
after meals high in carbohydrate, fat or protein were eaten. In the high-
carbohydrate meal, the blood-sugar levels rose rapidly but fell to an extremely
low level causing fatigue and inefficiency. However, after the high-protein
meal was consumed, the metabolism rose faster
and the blood sugar levels stayed high the entire six hours.
Similar studies show when there is a combination of carbohydrate, protein and
fat, which slow digestion, the sugar is gradually absorbed into the blood. The
result is a higher level of energy for many hours and lower fat-making insulin
levels.
A protein-rich fruit smoothie with added oil or wheat germ, is an excellent
combination of carbohydrate, protein and fat.
8. I. Weight Loss
1. Low Carb Smoothies
* Best Ingredients to Use for Low Carb Smoothie
Liquid starters. Water can be used as a base for your low carb smoothie; it has
the lowest amount of carbs of all — zero. Then there's milk, yogurt or some
type of dairy-free milk substitute such as almond milk, soy milk, rice milk and
others. You'll want to avoid using fruit juices as a starter for your low carb
smoothie recipes, since they're typically very high in carb counts.
Green leafy vegetables are popular ingredients for low carb smoothie recipes.
Spinach and kale, for example, have just seven grams of carbs per cup.
Fruits. The bulk of the carb content in your low carb smoothies will come from
the fruits you add to your smoothie. If you want to keep your carb count low,
use the least amount of fruit you can.
Carb contents (1/2 cup)
Coconut 0
Kale 3
Spinach 3
Peach 5
Watermelon 6
Strawberry 6
Raspberries 6
Blueberries 6
Lime 7
Cantaloupe 7
Papaya 7
Peach 10
Pear 10
Apple 11
Cherry 11
Pear 11
Pineapple 11
Grapefruit 12
Strawberries 13
Kiwi 13
9. Mango14
Banana 15
Grapefruit 16
Orange 17
Carrot 24
End of this Sample book.
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