Home Healthy nutritionLight recipes 20 Homemade and Fresh Slimming and Weight Loss Shakes

20 Homemade and Fresh Slimming and Weight Loss Shakes

by Georgia Ede
Published: Last Updated on

The shakes are an alternative to traditional diets, which become more palatable in summer. Eating healthy , light and fresh is what we want when it is hot. That is why we bring you several shakes to lose weight below. We have designed a meal replacement plan for fresh and nutritious shakes .

It is important that you note that each shake corresponds to a specific meal, due to its caloric intake . That is, there are shakes that replace breakfast, which are more powerful and provide more calories than those that replace dinner; they are lighter.

Consuming the shakes in their corresponding period of time is very important to be able to obtain better results when losing weight, since all the intakes do not contain the same caloric intake, mainly due to the fact that our energy needs vary according to the time of day and activity that we do, later we will explain how to do it correctly.

Below we offer you different recipes for smoothies to lose weight quickly, healthy and naturally, you cannot miss them, in addition to being nutritious, healthy and low in calories, they are delicious; Go ahead and try them!

Weight loss shakes, a fresh and 100% natural alternative

The shakes that we propose are 100% natural , which you can make at home with natural ingredients that are common in homes. We will only need a blender, mixer or glass blender to make them. You can regulate the thickness of the shakes by adding water, depending on how you prefer. It is important not to strain the shakes , since the pulp, and sometimes the skin, contains most of the nutrients; that when straining it we would lose this contribution of vitamins and fiber mainly.

Remember that when consuming fresh smoothies , we conserve most of the nutrients, since in the various ways of cooking a large part of the nutritional contribution present in the food is lost .

The increase in the consumption of fruits and vegetables makes us lose weight in a healthy way, since we provide our body with quality food, with low caloric intake and high nutritional value . We hydrate properly, and they digest quickly. As you already know, liquid food is digested better and faster, you can find out about the liquid diet link.

Each shake in its time, that’s important

It is important to note that each shake must be taken in due time since they do not all have the same caloric intake and also the glycemic index of the shake ingredients is taken into account for each shot, since we need to provide the body with all the necessary nutrients in every moment. For this reason, we have also taken into account the calories that the fruits and vegetables that the shakes contain, if you want more information about it you can click here .

It is advisable to consume more caloric fruits in the morning and lighter fruits from the afternoon, we leave you in the following link all the information on how to consume fruit to lose weight .

If you want more information about the calories of the main foods we consume, we leave you here a complete list of foods and their calories .


During breakfast, we must provide the body with the necessary energy to face day-to-day activities. Therefore, these shakes are the ones that provide the highest caloric intake . These shakes are made up of cow’s milk, preferably semi-skimmed or skimmed , although you can also choose a vegetable milk substitute. We will provide the essentials in a complete breakfast, for this we have different options:

  1. Complet Shake :  Skimmed milk with an apple, two tablespoons of oatmeal, 5 almonds, 2 walnuts, a few raisins, 5 strawberries and 5 raspberries or blueberries. This shake provides us with all the necessary nutrients for a complete breakfast
  2. Tropical Smoothie : Skim milk, half papaya, a piece of mango, some flaxseeds, a tablespoon of oatmeal and a tablespoon of honey. If you like tropical fruit, you will love this option.
  3. Banberry shake : Skim milk, a banana, strawberries, blueberries and some walnuts. A simple and very nutritious shake.
  4. Cerealpower shake :  Skim milk or vegetable drink, 3 walnuts, 3 almonds, and a banana.
  5. Milkshake with cocoa : Skimmed milk, half a banana and half a tablespoon ofpure bittercocoa.


In this section, we have lighter shakes , with a lower caloric intake in which we should not introduce milk, they are always made with water and light food. They are more draining and diuretic and with hardly any caloric intake.

  1. Orange smoothie : Juice of two oranges, an apple, a sprig of celery and two carrots (if you want a few drops of lemon make its flavor more intense) and a glass of water. It is a highly diuretic shake.
  2. Wild smoothie :Juice of half a grapefruit, strawberries, raspberries, blueberries, (you cansweeten it with stevia). An antioxidant shake par excellence.
  3. Diuretic shake :Juice of two oranges or half a grapefruit, and natural pineapple.
  4. Refresh shake :Watermelon and melon. (It should always carry more watermelon).
  5. Detox shake:   Juice of two oranges, a little lime and strawberries with some mint leaves.


These mostly salty or citrusy smoothies . To resemble what we would eat at lunchtime. They do not provide a large amount of calories, but they do provide nutrients. The cucumber should be half peeled, preferably. The apple also with skin, since in the skin they have a large amount of fiber.

  1. Andalusian smoothie : several tomatoes, pepper, cucumber and some lettuce leaves, a tablespoon of oil, salt, pepper, water and vinegar (you can also add onion if you wish).
  2. Green smoothie :Spinach, half an avocado, a few lamb’s lettuce leaves, parsley, cucumber, oil, salt and a few drops of lemon.
  3. Green life smoothie : Cucumber, granny apple, spinach, parsley, celery, water, salt, oil, a few drops of lime or lemon and some mint leaves (if we like the touch).
  4. Light smoothie :Celery, water, cucumber, apple, some lamb’s lettuce, salt, oil and a few drops of lemon.
  5. Redpower shake :  Water, tomatoes, cabbage, salt and pepper.


These smoothies are light , ideal to replace dinners.

  1. Bangreen shake : Spinach, half a banana, half an avocado, and a few drops of lemon. You can add soy milk if you prefer.
  2. Power shake : Kiwi, spinach and lettuce with a few drops of lemon.
  3. Smoothie on : Japanese seaweed, an apple, half a papaya, a few slices of pineapple and a grapefruit juice. This shake speeds up the metabolism due to its high iodine content, from seaweed.
  4. Fruit smoothies :You can choose to have fruit smoothies with milk or skimmed yogurt with kiwi, pineapple, mango, strawberries, raspberries, apple, pear, orange. You can combine them as you want, and if you prefer you can add soy milk, for a lower caloric intake compared to skimmed milk.
  5. Drainage plus shake : Spinach, lemon, ginger and half an avocado withchiaseeds.

What are the benefits of substituting meals for natural shakes?

Actually, the use of substitutes in food is not usually something that is openly recommended, since it is difficult to be effective. Diets that replace meals with nutritionally designed bars or shakes with all the necessary nutritional contributions are usually quite rigorous diets that involve a lot of effort, basically because it is difficult for us to accept the idea that a drink replaces a shot.

This type of natural shakes that we offer you are designed to increase the consumption of fruits and vegetables, mainly, which is what will make us lose weight faster. The fact of lowering the carbohydrate intake in the diet will make us consume fewer calories .

We must bear in mind that it is a very effective alternative to consume foods that we normally do not make, as is the case of people who do not consume fruits and vegetables because they do not like their texture, or flavor, a flavor that is masked in the shakes with the milk or the flavor of other fruits.

Also as a benefit we can highlight that it is very simple to carry out, very comfortable and practical due to the fact that you can take your shake anywhere, there is no need to heat it and the preparation is very simple.

Smoothies to lose belly in a week

To lose belly we must know what the origin is, if it is accumulated fat or fluid retention that causes swelling. If we have accumulated fat, we can choose to add papaya to our smoothies to benefit from its properties that you can see here . We must include smoothie with papaya at breakfast for a week.

Fight fluid retention with these shakes that will help you lose weight quickly . Once you reach your ideal weight, you can use it as a maintenance method by doing shake shocks two days a week .

Make a change for a few days in your diet and see the changes!

Ah! I forgot …  These shakes are a spectacular alternative to lose weight in a healthy way, providing us with all kinds of nutrients and vitamins, but we can’t live on shakes either so … I think you may be interested in these three articles on breakfasts, lunches and light dinners to lose weight that you cannot miss.

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