_ We can all appreciate a quick and tasty breakfast—and even more so if it kills hunger and whittles our waists. The easy key? Smoothies made with healthy fats like avocado, flaxseeds and coconut oil. “The fats add a critical nutritional piece,” says Harvard-trained wellness expert Eric J. Rosenbaum, […]
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We can all appreciate a quick and tasty breakfast—and even more so if it kills hunger and whittles our waists. The easy key? Smoothies made with healthy fats like avocado, flaxseeds and coconut oil. “The fats add a critical nutritional piece,” says Harvard-trained wellness expert Eric J. Rosenbaum, M.D. In fact, when researchers had folks sip drinks that were rich in healthy fats as breakfast, their hunger vanished for hours afterward and they shed up to 18.5 pounds in 12 weeks. More proof it works: Texas empty-nester Mollie Sparks, 60, says fat-rich smoothies were her go-to as she reversed constant fatigue and dropped 42 pounds. Read on for Mollie’s inspiring story and to discover how fat in smoothies helps melt fat off bellies, hips and thighs.
One of the best things about smoothies is how easy they are to load with superfoods we often skip. Case in point: Most deliver 2 to 3 servings of fruit and veggies — enough to lower depression risk by 31 percent, lower heart disease risk by 40 percent and slash diabetes risk by 61 percent You can also whip in protein, extra fiber and, of course, healthy fat. So a daily smoothie “covers a lot of sins and gaps in a person’s diet,” says Dr. Rosenbaum. One study found smoothie drinkers are 12 times more likely to be well-nourished than typical dieters. Impressive!
And that’s just any smoothie. Adding healthy fats takes ’em to the next level, since dietary fat helps us extract more crucial nutrients from food. For example, we absorb a lot more wellness-boosting vitamin D, vitamin K and beta-carotene from fat-rich smoothies.
And while any fat can do this, Dr. Rosenbaum wants you to be choosy. Because chemically processed fats used in packaged and fast food break down in a way that damages cells. By contrast, all-natural or minimally processed fats do amazing things inside us — like feeding our brains and soothing away inflammation. Best bets: avocado, flaxseed, coconut oil plus olive oil, nut butter and whole nuts/seeds.
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Secret-ingredient smoothie recipe: How fats kill hunger
Like all fat, fat whipped in a smoothie takes longer for the body to digest—which means it lingers in the GI tract, basically ‘sticking to our ribs’ and literally keeping us full. On top of that, fat triggers our systems to release an anti-hunger hormone called CCK, which “tells us to eat less,” explains natural healing expert Daniel Pompa, D.C., co-founder of the Pompa Program.
Even better, Australian scientists have evidence that healthy fats boost levels of the hormone GLP-1, mimicking benefits of weight-loss meds like Ozempic and Mounjaro. A natural GLP-1 boost can silence constant urges to eat, helping folks who drink fat-enhanced smoothies eat up to 35 percent fewer calories throughout the day. No, the effect isn’t as dramatic as a prescription medication — but healthy fats also rev weight loss in other ways.
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Secret-ingredient smoothie recipe: Why fats burn fat
As healthy fats slow digestion, blood sugar stays nice and steady, notes Dr. Pompa. And steady blood sugar means we make less insulin, a hormone that stores excess sugar as fat. Also key: Chronically high insulin prevents stored fat from burning. So keeping insulin down primes the body for fat burning!
There’s more. “Good fats actually turn on your metabolism,” notes Dr. Rosenbaum. Flaxseed (rich in omega-3 fats) and coconut oil (full of MCT fats) are especially good at this, because they boast compounds that create metabolism-supercharging heat as they digest.
What’s more, omega-3s and MCTs have been shown to temporarily triple metabolism, with an Italian team demonstrating that the effect lasts up to 6 hours. And in a Columbia University study, dieters getting most of their fat from MCTs lost 600 percent more belly fat than dieters getting the same amount of fat from different oil.
Dr. Rosenbaum says when patients start having fat-rich smoothies for breakfast, “they’re almost universally surprised by how well it works!” Keep scrolling for amazing fat-enhanced smoothie recipes and the best ways to use smoothies to get slim. But first, let us tell you more about Mollie Sparks.
Secret-ingredient smoothie recipes success story: Mollie Sparks
“I used to be so tired, I always wanted a nap,” shares Mollie, who also struggled with achy joints. She knew all the processed food she ate was at least partly to blame. But she felt too weary to give up convenience.
So what changed? Taking her husband, Bryan, for Parkinson’s treatment inspired Mollie to get her own health checked. Referred to Dr. Rosenbaum, he prescribed her a regimen of anti-inflammatory foods like greens, beans and protein — plus a daily drink packed with good fats. Mollie figured it would be great for Bryan too, so she went for it.
First up: smoothies made with a flaxseed oil blend — her doctor recommended Balance Oil from BodyBio.com — plus avocado, berries, coconut milk and ice. It was an almost-instant breakfast. “The smoothies are rich and thick,” says Mollie. “We enjoyed them.”
Bonus: Flaxseed oil is rich in ALA, a fatty acid that can reduce urges to eat junk in the midafternoon and evening — something Mollie once struggled with. Research shows ALA sends signals to the brain that make it feel so content, it stops pestering you for chips and cookies. Says Mollie: “After about six weeks, I didn’t have any cravings at all.”
The drinks lowered her hunger and helped keep her on track all day. And while she had no idea they might speed her metabolism, she immediately felt her body burn more fuel. “My energy finally started to go up!”
Mollie wasn’t thinking about her weight, but when she got on the scale three weeks later, she’d dropped 10 pounds. “That was a big motivator to keep going.”
All told, Mollie shed three sizes in six months. She’s the slimmest she’s been in decades. Better yet, her tiredness is gone—and so is her nagging joint pain. Meanwhile, Bryan lost 47 pounds and got off some meds. Says Mollie: “My goodness was it ever effective!”
Secret-ingredient smoothie recipe to help you slim down with ease
Fat-rich smoothies will enhance any healthy eating plan. To try Mollie’s approach, enjoy one fat-enhanced smoothie meal each day. For your other two meals, pile a plate with veggies and add a serving each of protein, good fat and starch; skip sugar, dairy and gluten. We’ve got fun smoothies to inspire you; tweak them to suit your tastes.
Berry Mint Bliss
Blitz 1 cup frozen berries, 1 cup spinach, 1 cup nut milk, 3 pitted dates, 2 sprigs fresh mint, 1⁄4 cup protein powder, 1 Tbs. flaxseeds and 1 Tbs. coconut oil.
Chocolate Wow
Blitz 1 cup nut milk, 1 cup frozen cauliflower; 1 banana, 1⁄4 avocado, 1⁄2 Tbs. nut butter, 1⁄4 cup chocolate protein powder, 1 Tbs. cocoa, dash salt.
It’s Easy Being Green
Blitz 1 cup spinach, 1 banana, 1 cup nut milk, 1 peeled kiwi, 1⁄2 cup frozen mango, 1⁄4 cup protein powder, 2 Tbs.walnuts, 1 Tbs. coconut oil.
Bonus recipe: The ultimate fat-fighting smoothie recipe
Put your own spin on this basic recipe and enjoy daily as any meal
Ingredients:
- 1-2 cups fruit or veggies, fresh or frozen
- 1-2 servings healthy fat like avocado, nut butter, flax, chia, coconut oil or MCT oil
- 1 serving zero-sugar protein powder, such as Almased
- Optional extras like cocoa, vanilla extract, herbs, spices, salt, ice
- ½-1 cup water or nut milk
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Instructions:
- Blitz all ingredients except liquid, adding it gradually to achieve desired consistency — either to sip through a straw or eat from a bowl with a spoon. Garnish as desired.
Serves 1.
Additional reporting by Lisa Maxbauer
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