Hydrate your body with this refreshing watermelon smoothie for weight loss that is low in fat and only contains 199 calories. The weight loss watermelon smoothie is made with three simple ingredients including:
- fresh watermelon
- frozen banana
- collagen powder.
The delicious smoothie contains healthy ingredients and no added sugar, as it is perfectly sweet from the banana and ripe watermelon.
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I added collagen powder for protein and amino acids that are beneficial for your skin and overall health. Collagen is an excellent source of easy to absorb amino acids and has a neutral flavor that doesn’t affect the taste of the watermelon and banana smoothie for weight loss.
The addition of collagen powder takes the protein content of this smoothie from 2 grams to 11 grams of protein. But this is an additional option to add in as it does not affect the texture or taste of the smoothie.
Watermelon has a high water content, making this a great smoothie to enjoy on a hot summer day to help hydrate your body while reaching your weight loss goals. Watermelon is a low-calorie fruit that is fantastic to include in your diet to help you reach your weight loss goals.
Plus, who doesn’t like a fresh and hydrating watermelon banana smoothie? Watermelon is one of my favorite fruits, especially in hot weather! In Bali, I loved the fresh watermelon juices and smoothies that most restaurants made.
Frozen banana and ice create the perfect creamy texture and help to thicken the watermelon smoothie for weight loss. Since watermelon is mostly water, you do not need to add liquid. If you only blend watermelon, it would be more of a watermelon juice than a smoothie, but thanks to the frozen banana and ice, you have the perfect smoothie texture.
Ingredients in the watermelon weight loss smoothie
- 2 cups fresh watermelon, cubed
- 1 frozen banana
- 2 scoops Organika collagen powder
- 4 ice cubes
How to make the watermelon smoothie for weight loss
Step 1: Prepare the Ingredients
Start by gathering all the necessary ingredients. Ensure the watermelon is ripe and cut it into bite-sized cubes. Peel the banana and freeze it in advance.
Step 2: Add the Watermelon
Place the watermelon cubes into a blender. Watermelon is low in calories but high in hydration, making it an excellent base for this weight loss smoothie.
Step 3: Add the Frozen Banana
Break the frozen banana into chunks and add it to the blender. The banana adds creaminess and natural sweetness to the smoothie without the need for additional sugar.
Step 4: Incorporate Collagen Powder
Next, add the Organika collagen powder. Collagen is known for its benefits in supporting skin health and can aid in weight loss efforts by promoting a feeling of fullness. It’s also a great way to boost the protein content of this smoothie.
Step 5: Ice It Up
Drop in the ice cubes. This step chills the smoothie and gives it a thicker, more satisfying texture.
Step 6: Blend Until Smooth
Blend all the ingredients until you achieve a uniform, creamy consistency. Make sure no lumps or chunks are remaining.
Step 7: Serve and Enjoy!
Pour the smoothie into a glass or your favorite on-the-go container. Add a fun straw if you like, and savor the refreshing flavors of this watermelon and banana smoothie for weight loss.
Tips and substitutions
If you have leftover watermelon that needs to be used up, you can cut up the remainder of the fresh watermelon and freeze it for later. Use the frozen watermelon in follow-up smoothies. However, if you use frozen watermelon, you will need to add liquid such as coconut water or unsweetened almond milk if you prefer a creamier watermelon smoothie.
You can also add a tsp of flax seeds for some healthy fats, including omega-3 anti-inflammatory fatty acids. Flax seeds are also a good source of fiber and beneficial for weight loss, so they would be a great addition.
You can use hemp seeds or your favorite protein powder instead of collagen powder if you prefer a plant protein source.
For some extra refreshing flavor, try adding some fresh mint!
Health benefits of this watermelon smoothie for weight loss
Watermelon is a fantastic summer fruit to enjoy on your weight loss journey as it has a low-calorie content per volume of food and is a green light food for weight loss and diabetes in the book Mastering Diabetes. Its low fat content makes watermelon great for weight loss and reversing insulin resistance.
According to the Mastering Diabetes Program, both for weight loss and diabetes, the best foods to reverse insulin resistance and promote weight loss are low fat foods, including fruits such as watermelon.
I know this may seem counterintuitive, especially if you are insulin resistant and have type 2 diabetes. But, the problem is fatty foods that build up in the liver and muscle tissues, which then cause glucose intolerance and increased insulin resistance.
As Cyrus explains in the debunking 5 myths about fruit and weight loss podcast, the more insulin resistant you are, the higher your blood glucose will spike even when consuming fruits. But as you reverse insulin resistance by eating a low fat plant-based whole food diet, you will be able to eat fruit again without experiencing high blood sugar spikes.
Eating only fruits in the morning was one of the primary principles from the Fit for Life diet book I implemented in high school, where I lost 10 pounds in 1 month. To this day, I still love to start my morning with fresh fruit or a smoothie if I am not intermittent fasting.
The Medical Medium also recommends eating fruit and avoiding fats in the am to cleanse the liver. His book Liver Rescue is another must-read book!
This easy watermelon smoothie recipe is easily digested and absorbed, thus providing you with instant energy without feeling weight down. It also contains essential vitamins and minerals such as B vitamins and magnesium required for energy production.
According to Cronometer, this watermelon smoothie for weight loss contains:
- 199 calories
- 11 grams protein
- 38 grams of healthy carbohydrates
- 1 gram fat
It is an excellent source of vitamin C for the immune system and is a good source of B6, magnesium, manganese, and potassium. It also contains smaller amounts of many other vitamins and minerals. Magnesium is excellent for weight loss, manganese is the co-factor for the SOD antioxidant enzyme to combat inflammation, and potassium is an essential electrolyte for optimal hydration of the body.
In a study of 33 overweight or obese subjects, the effects of cookies versus watermelon on weight loss were evaluated. The subjects ate 2 cups of watermelon for 4 weeks or the same amount of calories in low fat cookies for 4 weeks.
While watermelon consumption significantly decreased body weight, BMI, systolic blood pressure, and waist to hip ratio. Watermelon consumption also increased total antioxidant capacity, provided higher satiety, and reduced hunger compared to the cookies.
The low fat cookies containing the same amount of calories did not yield the same results and instead significantly increased body fat and blood pressure. Even though both cookies and watermelon are high in carbohydrates and glucose, the natural, unprocessed sugar in watermelon was beneficial for weight loss. In contrast, the processed sugar and carbohydrates in cookies promoted weight gain.
This watermelon weight loss smoothie is great to enjoy first thing in the morning when your body is dehydrated after sleeping, as it is hydrating and refreshing. Fresh banana is an excellent addition to provide dietary fiber while also making a creamy smoothie that is perfectly sweet and refreshing, especially on a hot day.
Watermelon Smoothie for Weight Loss – Low Fat & Low Calorie
Equipment
- 1 High speed blender (Vitamix Blender)
Ingredients
- 2 cups chopped fresh watermelon
- 1 frozen banana
- 2 scoops Organika Collagen Powder (10 grams protein)
- 4 ice cubes
Instructions
- Place all ingredients into a high speed blender such as a Vitamix and blend until smooth.
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