Can I Drink A 500-Calorie Meal Replacement Smoothie And Still Lose Weight?

This is one of the big concerns people have about drinking green smoothies when they want to lose weight. I’m not sure how or why, but somehow, somewhere, somebody decided that fruit causes people to gain weight. And somehow, that myth spread like wildfire.

I get e-mails all the time from people who are terrified to eat bananas or drink a meal replacement weight loss smoothie because they don’t want to gain more weight.

The truth is that fruit does not make you fat. If eating lots of fruit and drinking large, 500-calorie meal replacement green smoothies did make people fat, I would not have lost 40 pounds.

Take a look at my before and after photo below.

I regularly make 350-400-calorie green smoothies. My husband makes 500+ calorie smoothies (men generally need more calories than women). As I mentioned above, I have lost a lot of weight by drinking green smoothies and eating a low fat, whole foods diet with lots of fresh fruits. I effortlessly maintain my ideal body weight.

I lost about 40 pounds and feel like I’m back in my early twenties. When people hear that my smoothies are so large, they wonder how I can drink such large smoothies and still lose weight.

The Source Of Calories In A Meal Is More Important Than Total Number Of Calories

When it comes to weight loss, my personal experience has been that the more raw fruits and vegetables I ate, and the less fat I consumed (I keep my daily fat intake at around 10-15% total calories), the easier it is to lose and maintain weight regardless of calorie intake.

Think about it, there is a huge difference between a 100-calorie apple and a 100-calorie slice of pizza. This is where a lot of weight loss programs out there fall short – they count all sources of calories as equal, when they are not from a total nutritional standpoint!

True, a big part of weight loss is calorie management, but it’s also the SOURCE of calories and not just the amount you are consuming.

Green Smoothies Are Weight Loss Meals, Not Just High-Calorie Snacks

A 500-calorie green smoothie is not a snack. It’s not a smoothie in the sense that most people think of a smoothie (ie: a “fun food”, although green smoothies can be fun!). It’s a nutrient-rich meal! I make my meal replacement smoothies using fruits and vegetables that are rich in protein, fiber and other nutrients.

When I was trying to lose 40 pounds, I drank two large meal replacement green smoothies each day, and a whole foods dinner. In fact, I still drink two large, 350-400-calorie meal replacement green smoothies each day. I make sure to keep them as healthy as possible by adding lots of organic fruits, vegetables and dark, leafy greens. I don’t add additional sugars or processed foods to my smoothies.

Fruits and vegetables digest faster, but the fiber slows down sugar absorption (unlike juices). Your body then uses that food for fuel to give you energy. I started running during the summer of 2008. It was extremely hard for me and I struggled to try to run a mile. Now I get up and run a 10k as my morning workout, fueled by green smoothies.

It’s time to put the “fruit makes you fat” myth to bed. It’s time to stop fretting over calories from fruits and vegetables. Blend up a big fruity green smoothie, drink it down and watch the weight come off!

Tracy Russell is the creator of RESET 28: A 28-Day Program For Energy, Weight Loss & A Healthy Glow, and founder of Incredible Smoothies. She has been helping people take control of their health and well being with green smoothies, a whole foods diet, and fitness since 2009.