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The #1 Best Smoothie Combination for Faster Belly Fat Loss, Say Dietitians

Use your smoothie to your belly fat-fighting advantage.
FACT CHECKED BY Olivia Tarantino

When it comes to smoothies, there are endless combinations of ingredients that can create a delicious drink. While this keeps things interesting and ensures an enjoyable meal or snack, not all smoothies are created equally, and it is important to choose ingredients that create a well-balanced drink, especially when you have a body fat loss goal in mind.

The best smoothie combination for faster belly fat loss is protein, fiber, and fat. Luckily, there are many ways to include these nutrients in your next smoothie, so read on to learn more about building a smoothie for a trimmer midsection.

How to build a smoothie for faster belly fat loss

chia seed smoothie

While fruit is often the first ingredient you may think of when building your smoothie, it is important to choose a protein and good quality fat source as well. Fruit houses so many essential nutrients, like vitamins, minerals, antioxidants, and all-important fiber. However; because fruit is almost entirely made up of carbs, it is less satiating than equal calories from protein and fat-based foods.

To create a filling smoothie that covers your nutritional bases, add a fat and protein source along with your fibrous fruit. Research indicates protein as the most satiating macronutrient and eating patterns that contain about 30% of calories from fat lead to more weight loss than other diets.

The best smoothie ingredients for protein, fat, and fiber.

There are so many ways to incorporate these two nutrients into smoothies. To add protein, try to incorporate unflavored Greek yogurt, protein powder, milk, and nut butter. For a fat boost, add seeds, like flax and chia, nut butter, olive oil, and avocado. These food sources are considered to be good sources of fat because of the heart-healthy fats they house, and unique anti-inflammatory benefits from nutrients like omega-3.

Fiber is one of the other important nutrients in creating a smoothie that helps shed belly fat, and research supports that a high-fiber diet can increase weight loss. Most varieties of fruit will provide 2 to 4 grams of fiber per cup, and there are other ways to boost fiber in your smoothie, too. Veggies are a great way to up fiber while also adding more micronutrients and antioxidants. Spinach, kale, mushrooms, zucchini, and beets are good options that blend well. For both fruit and vegetable, fresh and frozen options are great. Additionally, the seeds and avocado you may add to your smoothie for healthy fat will also add more fiber. You can also use a powdered fiber supplement for a boost as well.


Smoothies can be easily customized, quick to make, and a great on-the-go option for a meal or snack. Next time you blend one at home, make sure to include protein, fat, and fiber for a well-balanced option that can maximize midsection weight loss.

For some ideas, don't miss 6 Best Smoothie Recipes to Target Belly Fat Faster, Say Dietitians.

Kelsey Hampton, MS, CSSD, RDN, LD
Kelsey is a Texas-based dietitian and professor who specializes in sports nutrition. Read more about Kelsey