Hello and welcome to the Intermittent Fasting Gems with Jen Podcast.

I'm your host Jen, a middle-aged Michigan mama, wife, and teacher who

in 2021 stumbled upon this crazy cool thing called intermittent fasting.

And before I knew it.

I've lost 46 pounds in four months and gained an incredible lifestyle

filled with complete food freedom.

If you're hungry for unique, no nonsense fasting tips that actually

work, you're in the right place.

So whether you're walking the dog, folding that last load of laundry or cruising to

your nine to five, let's start fasting.

Our way to freedom together.

Hello there.

Fasting friends.

Thank you so much for tuning into episode number 61 of the intermittent

Fasting Gems with Jen Podcast.

I appreciate it so much.

I've got a short but very powerful episode for you today about smoothies.

Yum, yum, yum.

Smoothies are definitely my jam.

They.

Pretty much always have been and probably always will be.

I just love sipping on them after a fasted workout on the treadmill

or enjoying one as a satisfying and a healthy dessert after my

intermittent fasting OMA dinner meal.

Yeah, because.

Really, smoothies can be a very healthy and satisfying on-the-go

snack or a meal replacement option.

So if you are looking to boost your weight loss journey with delicious

smoothies, incorporating the right ingredients really can make all.

Of the difference.

So that's why today we are chatting about how to supercharge those

intermittent fasting weight loss smoothies with 11 healthy fat

burning belly blasting must include.

Smoothie ingredients that not only taste great, but also help

you feel satisfied and energized.

Alright, let's do this.

Uh, fat blasting smoothie.

Ingredient number one is spinach, baby.

Spinach, is an awesome smoothie ingredient to add because it's.

Super low in calories, but very, very high in fiber, in vitamins and minerals.

It easily adds a boatload of nutrients without significantly impacting

the taste of the smoothie either.

So great option.

Baby spinach.

Ingredient number two is Greek yogurt.

Full fat.

Greek yogurt is a great addition to your smoothie because it's packed with

protein, which helps keep you feeling full for longer so that you can fast longer.

It also contains healthy fats that can support your overall health and.

Greek yogurt is great because it adds that creamy texture to your smoothie.

Just be sure to steer clear of brands that are packed with too much

sugar and too many carbs, so you really do need to read the label.

The Too Good Greek yogurt is my ab.

Favorite, it's my go-to for many different reasons, including

it's low sugar, low carb.

They have a very large variety of yummy flavors.

So you don't have to use too good Greek yogurt brand, uh, like me, but.

Again, make sure you look very closely and read the labels, to make sure you're

not picking up something that has too much added sugar, and all of that stuff.

So, okay.

Ingredient number three.

Berries.

Berries are so powerful.

Particularly strawberries, blueberries, raspberries and blackberries are.

Just a terrific smoothie add-in.

They are super rich in antioxidants and fiber.

Um, while being pretty low in calories plus berries do an

excellent job of satisfying our sweet cravings in a healthy way.

Alright, moving on to Super Food smoothie ingredient number four.

Love this one, avocado.

So avocado is really an excellent ingredient for

weight loss smoothies because.

It is full of healthy fats that will help keep you satisfied for a really long time.

Plus its creamy texture makes your smoothie rich and delicious without

adding too many carbs or sugars.

And did you know that just by switching out your banana, which I

made this mistake for a long time, but.

Bananas have a lot of sugar and a lot of carbs, so just by switching out your

medium banana for one half of an avocado and your smoothie, you're gonna save 14.3

grams of sugar and 18 grams of carbs.

That's a really smart swap.

Alright, moving on to ingredient number five, another really powerful one.

Chia seeds.

Chia seeds are fantastic.

Fantastic for your weight loss smoothies for so many reasons, including.

Uh, number one, very high fiber content.

Chia seeds, very rich in dietary fiber, with about 10 grams per ounce.

This high fiber content helps promote feelings of fullness, reducing overall

calorie intake and eating in weight.

Management Number two, it gives you a big protein boost.

They provide a good source of plant-based protein, which can help curb hunger

and support muscle maintenance.

Number three, they are chockfull of healthy fats, so chia seeds

are high in Omega-3 fatty acids, which may help reduce inflammation

and also support heart health.

Making them a very nutritious addition to your weight loss diet.

Number four is all about gel formation.

So when chia seeds are mixed with liquid, like in a smoothie.

Chia seeds absorb water and they form a gel-like substance.

And this can definitely increase satiety and slow down digestion,

helping you feel fuller for longer.

And, uh, reason number five, to add chia seeds to your smoothie.

They're very nutrient dense.

They are packed with essential vitamins and minerals like calcium, magnesium,

and antioxidants that contribute to overall health while you lose weight.

Alright, we are on ingredient number six.

Another one I really love, green.

Tea, and I've talked about this on the last, uh, couple episodes,

but green tea has so many health benefits and weight loss benefits too.

It's great to add to your smoothie because it contains antioxidants called catechins,

which may help boost your metabolism and.

Aid in fat burning.

You can go back and listen to my episode on green tea and all of its benefits.

But adding green tea can also give your smoothie a refreshing flavor while

supporting your weight loss efforts.

And I talk about this as well, 'cause sometimes we get that nasty keto.

Or intermittent fasting.

Bad breath because of the ketones.

In our body, green tea is like a natural breath freshener that cuts through that.

So that's another great reason to add green tea to your smoothie.

I have a recipe for green tea energy.

Booster smoothie.

I'll leave that in the show notes for you.

It's, it's a really delicious, refreshing, um, light, but, just a really, really

yummy, yummy, healthy smoothie.

Okay, moving on to ingredient number seven is, of course, protein powder.

Very helpful to add to your fat burning smoothies.

A good quality protein powder is what you need.

It helps to keep.

You fall and satisfied, which makes it easier for you to

stick to your weight loss goals.

Also really helps support muscle maintenance, which is extremely important.

When you're losing weight, you all know by now probably my go-to

quality protein powder is Quest.

I love it for so, so many reasons.

I mentioned Quest in my last episode.

My, 10 must have intermittent fasting products for, success.

You can listen to all the reasons there, but you just wanna make sure, like I

said, that you've got a protein powder that is high in protein, low in sugar,

and other added crap that sometimes they add to those protein powders out there.

Alright, ingredient number eight, ginger.

So in addition to being one of the very best four weight loss spices,

the other three are cinnamon and.

Turmeric and cayenne pepper.

But ginger is a fantastic ingredient to add to your weight loss smoothie.

, It can help you feel fuller for longer.

It also enhances thermogenesis, which is the process that generates heat in the

body, potentially leading to increased calorie burning throughout the day.

Ginger may also help to boost your metabolism, improve insulin

levels and support digestion.

Its spicy flavor can also add a nice little kick to your

smoothie, making it both tasty and.

Healthy ingredient.

Number nine, leafy greens.

So I know I mentioned spinach, but overall leafy greens are a great

addition to your weight loss smoothies because they are low in calories, but

packed with vitamins and minerals.

So think, uh, you know, kale again, I talked about spinach.

Um.

Those are really gonna help to add fiber, which again helps you to feel

full and satisfied without adding those extra calories to your drink.

Ingredient number 10, flax seeds.

Flax seeds are.

A great ingredient for weight loss smoothies because they, again

are super high in fiber, helping you stay full and satisfied.

They also contain healthy Omega-3 fatty acids that support heart

health while adding a nice nutty flavor to your smoothie.

And finally, ingredient number 11.

Coconut oil, maybe a little controversial, but it's been working

for me for the last couple years, so I wanna include it on my list.

So coconut oil can be a very helpful, healthy fat to add to

your weight loss smoothies, um, because it contains medium chain.

Triglycerides or MCs, which your body tends to use quickly for energy

rather than storing as fat, these MCTs may slightly boost metabolism

and increase feelings of fullness.

Helping you stay satisfied longer and making it easier to stick to your

intermittent fasting plan for most people.

Adding a small amount about one teaspoon to one tablespoon into a protein and

fiber rich smoothie is a very simple way to create a nice creamy texture, provide

some steady energy and support, um, a fat burning, weight loss friendly drink.

Now, coconut oil has.

A lot of calories.

So I, I know I don't count calories, but it is good to be aware of,

um, you know, overall foods that do have a high calorie content.

So I do believe that coconut oil is a great, ingredient to

add in small doses, but it does, again, have a lot of calories.

So I would say.

To make sure you don't use more than a tablespoon of it.

And also you do wanna make sure that the coconut oil you use has

these words on the label organic.

Unrefined, cold pressed and Virgin Kirkland.

Coconut oil is a great brand.

You can find that at Costco.

You can find it on Amazon.

Uh, I think Walmart has it too.

So, I talked about that in my last episode.

The, again, 10 must have intermittent fasting products for maximum success.

So if you wanna check that out, Kirkland again is a great coconut oil brand.

All right, so there you have it.

11. Awesome.

Ingredients to supercharge your fat burning, intermittent fasting weight

loss smoothie, spinach, Greek yogurt, berries, avocado, chia seeds, green tea,

protein powder, ginger leafy greens, and.

Coconut oil, and I almost forgot.

But it's also very important to make sure that you are using low calorie

liquid bases in your smoothies like.

Of course water is great.

Nut milks like almond and coconut milk, which is the

base I probably most often use.

I love coconut milk so much.

Um, and like I mentioned earlier, green tea is also an awesome smoothie.

Liquid base coffee is great too, and sometimes I like to use my flavored.

Sparkling mineral water as a base, add some fruit and mix it up.

Um oh, and even a flavored electrolyte supplement works great too.

It makes it like a healthy, slushy texture rather than a creamy smoothie.

But either way, a nice little healthy energizing treat.

Incorporating these 11 ingredients into your weight loss smoothies can

make a big difference in your journey towards better health, and of course,

weight loss and weight maintenance.

So get creative and start blending these super foods into your smoothies for

a tasty and effective way to nourish your body while shutting those extra.

Pounds.

Thank you so much for being here with me today.

Happy holiday season to you and I really hope to catch up

with you in the next episode.

Have the best day ever.

Hey, thank you so much for choosing to spend part of your day listening

to this episode of the Intermittent Fasting Gems with Jen podcast.

If you think these tips could help a friend or a family member, please

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Tune in for new 15 to 25 minute episodes released on the 10th,

20th, and 30th of each month.

Episodes will feature solo shows filled with if F hacks that

have worked for me, as well as episodes where I get to chat with.

Fun folks of all ages who've experienced incredible success

with intermittent fasting.

If you have questions or want more unique intermittent fasting health and

weight loss tips, tricks and recipes, please visit my website and blog at.

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Finally, we'd love to welcome you into our free intermittent.

Fasting Facebook support group.

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Find all of these links in the show notes below.

And as always, I hope you spend your day loving without fear and

laughing until your cheeks hurt.

I.