Easy, Healthy Weight Loss Smoothie Recipes For a Shredded Summer Cut
Want to look shredded this summer? Beach season is just around the corner, and now is the best time to start getting toned and lean. If you're planning to show off your hard work in the gym when you're poolside or oceanside, these smoothie recipes can help make your summer cut easier and faster.
How to Cut Weight for Summer
As we transition out of the winter bulking diet season, most bodybuilders and gym-goers begin thinking about starting a cutting diet. The goal with a cut is to dial back your calories to shed any extra fat and get that lean look that makes your muscles pop and better defines your six-pack abs.
The healthiest and most sustainable way to do a cut is by taking it slow. Research shows it's best to aim for no more than one pound of weight loss a week.
In fact, cutting too many calories and losing weight too quickly can actually sabotage your muscle growth, cause you to retain fat, and make your regular workouts more difficult. That's why most personal trainers and dietitians recommend starting your cut two to four months before the summer (i.e., in the spring).
The basic principles of how to cut weight for the summer include:
- Calculating the daily calories you need to eat to maintain your current weight (use a reputable online calculator, such as this one from the American Council on Exercise)
- Subtract 500 calories from this daily number, which is the amount you need to cut to lose a pound per week
- Determine how much of these remaining calories should come from your macros (more on that below)
- Continue exercising as you normally do to enhance your metabolism and maintain muscle mass and strength
Smoothie Ingredients That Help You Feel Full and Shed Weight
When you're doing a summer cut, you'll want to reconfigure your macro ratio to support optimal fat loss.
You'll want to increase your protein intake to prevent muscle loss due to your reduced caloric intake. One study looked at how much protein is required for maximum fat loss on a cutting diet, with researchers recommending approximately 1.4 grams of protein per pound of body weight. For example, if you weigh 150 pounds, you'll want to aim for at least 210 grams of protein a day.
That's a lot of protein, and some people struggle to get that much into their diet through regular meals. A protein-rich smoothie can help you sneak in extra protein to hit your daily goals.
Calorie restriction, including a summer cut, may throw your hormones out of whack. Dietary fat is key for maintaining healthy hormone levels, and also helps with energy production, cognition, and more. In the previously mentioned study on protein intake for optimal fat loss, researchers suggest that 20% to 30% of your daily calories come from fat.
Not all fat is equal. Focus on sources of healthy fats, including:
When you're cutting, the rest of your daily calories (after you've calculated your protein and fat requirements) should come from healthy carbohydrates like whole grains, fruit, or starchy vegetables. In general, this will look like 0.9 to 2.2 grams of carbohydrates per pound of body weight.
Fiber isn't a macro, but it's critical during a summer cut. Fiber boosts your metabolism and improves your digestion. More importantly, it helps keep you feeling full — critical when you're restricting your daily calories! Aim for at least 30 grams of fiber per day.
4 Easy Smoothie Recipes To Help Your Summer Cut
All of the following smoothies will help you hit the above dietary goals for your summer cut, all without sacrificing flavor. They're a great way to start your morning with a boost of protein, fat, carbohydrates, fiber, and antioxidants. And because they're all high in protein, they also make for a great post-workout recovery shake.
For each recipe, simply toss the ingredients into a blender and blend until creamy.
1. Berry Cauliflower Smoothie
It tastes sinfully decadent but is rich in fiber and antioxidants. The chia seeds add a burst of healthy fats, while the cauliflower is a great way to sneak an extra serving of vegetables into your day.
- 1 scoop vanilla ice cream-flavored protein powder
- 1 cup unsweetened almond milk or oat milk
- 1/2 cup frozen cauliflower, broken into chunks
- 1 tablespoon creamy peanut butter
- 1/2 cup blueberries (mix in or add on top)
- 1 tablespoon ground chia seeds
2. Green Goddess Smoothie
This protein shake will whisk you away to the tropics. It's superstar ingredients? Avocado (one of the best sources of healthy monounsaturated fat) and spinach (a great source of fiber and iron).
- 1 scoop Fruit Cereal-flavored protein powder
- 1 cup frozen spinach
- 1 avocado, pit removed
- 1 cup unsweetened almond, oat, or cashew milk
- 1 tablespoon ground flaxseed
3. Mango Detox Smoothie
If you're just starting your cut, a detox smoothie can help flush out toxins and waste to jumpstart your digestion and help you get rid of excess bloating. Inspired by registered dietitian Gina Crome at the American Council on Exercise, this smoothie is rich in probiotics. These beneficial bacteria don't just support your gut health and digestion, but they also have been shown to help enhance fat loss and weight loss.
- 1 scoop vanilla-flavored detox protein powder
- 1 cup milk
- 1 cup full-fat Greek yogurt
- 1/2 cup frozen mango
4. Chocolate-Dipped Banana Smoothie
It tastes like something out of an old-fashioned ice cream parlor, but it's shockingly good for you. This shake has it all: Healthy, metabolism-boosting fat from coconuts, fiber from fresh fruit, lots of protein, and a hint of natural sweetness.
- 1 scoop chocolate protein powder
- 1 cup plain Greek yogurt
1 frozen banana
1⁄2 cup refrigerated unsweetened coconut milk
1/2 teaspoon vanilla extract
1 tablespoon unsweetened toasted coconut flakes
1 tablespoon organic honey (optional)
The Best Smoothie Recipes for Cutting Weight Require the Best Protein Powder
At Tiger Fitness, you'll find an array of best-selling protein powder supplements for your summer cut. While we recommend a few specific products in the recipes above, you'll find options for every lifestyle and diet. For example, instead of traditional whey-based protein powder, you can opt for a plant-based protein supplement or even an all-organic protein powder. Don't be afraid to don your chef's hat and experiment with these smoothie recipes to adjust them to your own personal preferences!