Starting your day with this blueberry smoothie for weight loss is the perfect healthy and easy breakfast. While delivering 20g of protein, it is also rich in fiber, has the most delicious flavor, and boasts a rich, creamy texture.

It is low fat, high in antioxidants, and packed with amazing superfoods beneficial for weight loss. Blueberries, acai powder, and flax seeds are fantastic foods that combat inflammation and promote weight loss.

This healthy blueberry smoothie for weight loss is easy to make and contains only six ingredients:

Blueberries
Flax seeds
Acai
Banana
Unsweetened almond milk
Pea protein powder

Frozen blueberries are the main ingredient in this high-antioxidant smoothie for weight loss, as blueberries are among the best fruits for weight loss, liver health, and insulin resistance. Blueberries and acai powder are rich in anthocyanins which prevent fatty liver, reduce inflammation, promote weight loss, and improve insulin sensitivity.

Blueberries contain a much greater concentration of these plant pigments than other common fruits.

Anthocyanins are the blue, red, and purple pigments in fruits and berries that increase in potency as they ripen. Human studies using biomarker-based evidence show that regular consumption of anthocyanins reduces the risk of type 2 diabetes and cardiovascular disease and improves weight maintenance and neuroprotection.

Below is a comparison of anthocyanin levels (measured in total mg per 100g) in some common fruits and berries:

Lowbush blueberries – 487mg
Highbush blueberries. – 387mg
Purple grape – 120mg
Black peel plum – 116mg
Red raspberry – 92mg
Red peel apple 12mg

As you can see, it is clear that blueberries are a significant source of these free radical scavenging pigments that science has shown to have anticancer, antidiabetic, anti-inflammatory, antimicrobial, and anti-obesity effects.

Benefits of this blueberry smoothie for weight loss

Acai powder has been shown to reduce oxidative stress and prevent fat accumulation in the liver. Fatty liver is another underlying cause of weight gain. Thus, adding acai powder is beneficial for promoting weight loss by reducing inflammation and preventing fat accumulation in the liver.

I added pea protein to this healthy ‘blueberry smoothie for weight loss’ to provide a good source of plant protein. Pea protein helps achieve satiety and benefits post-blood sugar levels and appetite-regulating hormones.

Seeking health’s pea protein powder is an excellent source of plant protein that is gluten-free, soy-free, dairy-free, and non-GMO. I used the plain pea protein powder for this blueberry weight loss smoothie. For additional weight loss support, you can use the vanilla-flavored metabolic maintenance metabolic detox complete with extra nutrients to support liver detoxification and get you closer to your weight loss goals faster!

This blueberry weight loss smoothie is an excellent antioxidant smoothie for weight loss as it is free of common allergens such as gluten, dairy, and soy. It is also refined sugar-free, high protein, full of healthy fats, and is the perfect way to create an easy nutritious breakfast or meal replacement if you need a healthy snack on the go.

Pinterest image of a blueberry smoothie for weight loss in a glass cup with a metal straw

Flax seeds for weight loss

Flax seeds are an excellent source of plant-based omega-3 fats. I love adding a tsp of flax seeds to my smoothies to boost my omega-3 fats, fiber, and magnesium intake.

They also contain high amounts of magnesium, which helps maintain healthy blood sugar levels. Magnesium-rich foods benefit your weight loss journey as a magnesium deficiency is associated with weight gain and obesity.

Being a great source of fiber, it delivers 4 grams of fiber per 2.5 tbsp of flax meal. Fiber helps provide satiety and slows down glucose absorption to maintain healthy blood sugar levels. The fiber in flaxseeds and blueberries promotes consistent bowel movements that are essential for weight loss.

Constipation indicates that food waste is moving too slowly through the digestive tract and not properly being eliminated. This can lead to feeling bloated and heavy; it is essential to eat fiber-rich whole foods to assist in moving this waste through.

The fiber in flax seeds also helps keep you satiated after meals and not heading to the pantry for another snack that will hinder your weight loss goals!

Research shows that in addition to aiding weight loss, dietary intake of flax seeds benefits many aspects of brain function, cardiovascular disease, cancers, gastrointestinal health, and diabetes.

Blueberries for weight loss

One of the primary reasons you should make blueberry smoothies for weight loss is because blueberries are low in calories but high in essential vitamins and nutrients. It is no doubt that we are naturally attracted to their deep blue color; these powerful little berries have the most delicious flavor and are rich in undeniable health benefits.

Eating foods such as blueberries that are high in antioxidants is essential for reducing inflammation in the body. Chronic inflammation is an underlying cause of weight gain and insulin resistance.

Antioxidants neutralize free radicals and protect our cells from damage, therefore reducing inflammation in the body. Blueberry’s protective nature is critical to keeping the body balanced and functioning optimally while detoxifying and protecting our DNA from damage.

Overweight individuals are shown to have a reduced diversity of gut microbiota which is affected by underlying inflammation in the gut. Chronic stress, poor diets, and other environmental factors cause this inflammation, and unfortunately, it can also inhibit you from shedding the excess weight you desire.

A study involving 2,734 healthy, female twins between the ages of 18–83 years demonstrated that the twin with regular dietary consumption of flavonoids (which blueberries are high in) resulted in a lower total fat mass ratio. Twin studies are interesting because the results are independent of genetic and shared environmental factors.

Nutrients found in blueberries

According to cronometer (a great app to track your macronutrient and nutrient intake to help you reach your health goals), blueberries are high in fiber, vitamin K, potassium, magnesium, phosphorus, vitamin C, calcium, lutein & zeaxanthin, beta-carotene, choline, folate, and vitamin A. These are impressive nutrition facts! One cup contains 1 gram of protein and 18 grams of healthy carbohydrates.

Blueberries are a great addition to anyone’s diet but specifically contain many nutrients needed for optimal eye health if you are struggling with disorders of the eye.

Fresh blueberries make a wonderfully nutritious topping for perfect healthy breakfast options such as this blueberry chia pudding for diabetics. Try adding hemp seeds for added protein and satiety!

This ‘blueberry smoothie for weight loss’ is low in saturated fats that cause insulin resistance yet still contains the anti-inflammatory omega three fats that help promote weight loss.

A great way to start your day to kickstart your weight loss goals is to make a breakfast smoothie packed full of blueberries! Use a high speed blender and frozen or fresh berries to make the best weight loss smoothie with 20 grams of protein for a quick breakfast that is such a yummy smoothie!

I welcome you to try my other healthy blueberry smoothie recipes for weight loss, including;

Kale & Blueberry Smoothie For Fatty Liver

The Best Liver Detox Smoothie With Blueberries, Cauliflower & Cilantro

Low Fodmap Blueberry Smoothie For SIBO, IBS, and Fatty Liver

And although not blueberry inspired, this healthy smoothie is still beneficial for weight loss; Spirulina Smoothie Bowl For Weight Loss – vegan & low fat