Okay, let’s talk about something many people connect with weight loss: smoothies. They seem like the go-to healthy drink, right? Packed with fruits, veggies, maybe some protein powder. But what if you just don’t like them? Maybe it’s the texture, the taste, or maybe you’re just tired of cleaning the blender. If smoothies aren’t your jam, don’t worry. You can still find delicious and healthy drinkable options to help you reach your weight loss goals. I’m here to share some alternatives that might work better for you.
Losing weight isn’t just about what you eat; what you drink matters a lot too. Sugary drinks like sodas, fancy coffees, and even some store-bought juices can add hundreds of calories to your day without making you feel full. Switching to healthier drinks is a simple but powerful change you can make. The goal is to find drinks that hydrate you, provide some nutrients, keep calories low, and maybe even help you feel satisfied between meals. Smoothies can do this, but they aren’t the only way.
Why Skip the Smoothie?
Before we dive into alternatives, let’s quickly touch on why smoothies might not be the perfect fit for everyone. Sometimes understanding the “why” helps us find a better “what”.
Maybe you find the thick texture unappealing. Some people prefer sipping something thinner and more refreshing. Taste fatigue is another real thing. Drinking the same kind of smoothie day after day can get boring, no matter how many different fruits you try.
Preparation and cleanup time can also be a barrier. While throwing things in a blender seems quick, measuring ingredients, blending until smooth, and then washing all the parts takes time, especially on busy mornings.
Lastly, while homemade smoothies can be very healthy, it’s also easy to accidentally turn them into calorie bombs. Adding lots of high-sugar fruits, honey, sweetened yogurts, or large amounts of nut butter can significantly increase the calorie and sugar content without you realizing it. Sometimes, simpler is better, and choosing drinks where the ingredients and calories are more straightforward can be helpful for weight loss.
What Makes a Drink Good for Weight Loss?
When looking for smoothie substitutes, we want drinks that check a few important boxes:
- Hydration: Water is essential for everything your body does, including burning calories. Staying hydrated helps you feel full and keeps your metabolism working well.
- Low Calorie: The basic idea of weight loss is burning more calories than you consume. Drinks shouldn’t add a significant amount of calories to your daily total.
- Nutrient Boost: While low calorie is key, getting some vitamins and minerals from your drinks is a bonus.
- Satisfying: Some drinks can help tide you over between meals, reducing the urge to snack on less healthy options. This might be due to warmth, volume, or specific ingredients like protein or fiber (though fiber is harder to get in non-smoothie drinks).
- Low Sugar: Avoiding added sugars is crucial. Even natural sugars from fruit juice should be limited.
With these points in mind, let’s explore some fantastic drinkable alternatives to smoothies.
Alternative 1: Infused Waters
This is probably the simplest and one of the best alternatives. Infused water is just plain water jazzed up with natural flavors from fruits, vegetables, and herbs.
How to Make It
It’s incredibly easy. Just add slices of your favorite fruits, veggies, or some herbs to a pitcher of water and let it sit in the fridge for a few hours (or even overnight) for the flavors to meld.
Why It Works for Weight Loss
- Zero Calories, Zero Sugar: You get delicious flavor without adding any calories or sugar, assuming you don’t eat the fruit pieces afterward (though a few pieces are usually fine).
- Hydration Hero: It encourages you to drink more water throughout the day, which is fantastic for weight management and overall health. Staying hydrated can prevent false hunger signals.
- Customizable: The flavor possibilities are endless. You can constantly change it up to prevent boredom.
- Visually Appealing: Let’s be honest, a pitcher of water with colorful fruit slices looks inviting and can make drinking water feel more special.
Tasty Combinations to Try
- Cucumber and Mint: Super refreshing and spa-like.
- Lemon and Ginger: Zingy and great for digestion.
- Strawberry and Basil: A unique sweet and savory mix.
- Orange and Blueberry: A classic fruity combination.
- Watermelon and Rosemary: Surprisingly delicious and hydrating.
Think of infused water as your baseline healthy drink. It’s perfect for sipping all day long.
Alternative 2: Herbal Teas (Hot or Iced)
Herbal teas are another excellent calorie-free option, offering warmth and comfort or cool refreshment depending on how you prepare them. They are made by steeping herbs, spices, fruits, or other plant materials in hot water.
Why They Are Great
- Hydrating: Like water, unsweetened tea contributes to your daily fluid intake.
- Calorie-Free (Mostly): As long as you don’t add sugar, honey, or milk, most herbal teas have virtually no calories.
- Potential Health Perks: Different teas offer various benefits. Green tea is famous for its antioxidants and potential metabolism-boosting effects. Peppermint tea can aid digestion. Ginger tea can soothe an upset stomach. Chamomile tea is known for its calming properties, which can improve sleep – and good sleep is important for weight regulation.
- Satisfying Warmth: A warm cup of tea can be very comforting and satisfying, potentially curbing cravings for snacks, especially in the evening or on a cold day. Iced herbal tea is equally refreshing in warmer weather.
Teas to Explore
- Green Tea: Contains caffeine (less than coffee) and catechins, which might offer a slight metabolic advantage.
- Peppermint Tea: Refreshing and often used to help with digestion and bloating.
- Ginger Tea: Spicy and warming, known for settling stomachs and potentially reducing inflammation.
- Chamomile Tea: Calming and great for winding down before bed. Better sleep can help regulate hunger hormones.
- Rooibos Tea: A naturally caffeine-free option with a slightly sweet, nutty flavor.
Brew them hot or make a large batch and chill it for iced tea. Just remember to skip the sugar. If you need a little sweetness, try a tiny amount of a natural non-calorie sweetener like stevia, but it’s best to get used to the natural flavors.
Alternative 3: Clear Soups and Broths
Don’t overlook savory options. Clear soups and broths can be incredibly satisfying, hydrating, and low in calories.
Types to Consider
- Vegetable Broth: Made by simmering vegetables like carrots, celery, onions, and herbs in water. Use low-sodium versions or make your own to control salt content.
- Bone Broth: Made by simmering animal bones (like chicken or beef) for an extended period. It’s rich in collagen, gelatin, and minerals. Again, watch the sodium content in store-bought varieties.
- Miso Soup: A traditional Japanese soup made from miso paste (fermented soybeans), dashi broth, and often small pieces of tofu or seaweed. Choose lower-sodium miso paste if possible.
Weight Loss Benefits
- Low Calorie, High Volume: A large mug of broth can feel quite filling for very few calories.
- Hydrating and Warming: Like tea, warm broth is comforting and contributes to hydration.
- Provides Nutrients: Broths contain electrolytes like sodium and potassium, which are important, especially if you’re active. Bone broth also provides protein and collagen.
- Savory Satisfaction: Sometimes you crave something savory rather than sweet. Broth hits that spot perfectly and can prevent you from reaching for salty, high-calorie snacks.
- Meal Starter: Having a cup of clear soup before a meal can help you feel fuller sooner, potentially leading you to eat less of the main course.
Enjoy broth as a warm drink between meals or as a light appetizer. It’s a comforting and nourishing alternative.
You Might Be Interested In: Learning more about The Complete Smoothie Detox & Weight Loss Program
Alternative 4: Simple Protein Shakes
Wait, aren’t protein shakes just smoothies? Not necessarily. While you can blend protein powder into a fruit-and-veggie smoothie, you can also have it in a much simpler form. Think protein powder mixed with just water or unsweetened plant milk in a shaker cup.
Making it Simple
Just add a scoop of your chosen protein powder (whey, casein, soy, pea, etc.) to about 8-12 ounces of cold water or unsweetened almond/soy/oat milk. Shake it vigorously until combined. It won’t be thick like a smoothie, but rather a flavored, protein-rich drink.
Why This Works
- Protein Power: Protein is well-known for promoting satiety (the feeling of fullness). A protein shake can keep hunger pangs at bay for longer than a carb-heavy drink.
- Muscle Support: When losing weight, getting enough protein helps preserve lean muscle mass. Muscle burns more calories at rest than fat does, so keeping muscle is important for your metabolism.
- Convenience: It’s incredibly fast. Just scoop, shake, and drink. Perfect for post-workout recovery or a quick hunger fix when you’re short on time.
- Controlled Calories: By mixing with water or low-calorie unsweetened milk and avoiding extra smoothie ingredients, you keep the calorie count predictable and relatively low (usually 100-150 calories per scoop of protein).
Things to Keep in Mind
- Choose protein powders with minimal added sugar. Read the labels carefully.
- Don’t rely on shakes as meal replacements long-term. Whole foods are always best for overall nutrition. Use them strategically, like after a workout or as a filling snack.
This option focuses purely on getting protein in a drinkable, low-calorie format, differing from the often fruit-heavy nature of traditional smoothies.
Alternative 5: Diluted Fruit Juice (Handle with Care)
I hesitate slightly to include this one, but it can serve a purpose in moderation, especially if you’re transitioning away from very sugary drinks like soda. The key here is diluted.
How to Do It
Take a small amount – think 1-2 ounces (about 2-4 tablespoons) – of 100% fruit juice (no sugar added) and mix it with 6-8 ounces of water or sparkling water.
Potential Usefulness (and Cautions)
- Flavor Boost for Water: It adds a hint of sweetness and fruit flavor to plain water, which might help you drink more if you find water boring.
- Lower Sugar than Full Juice: Diluting significantly cuts down the sugar and calorie content compared to drinking a full glass of juice.
- Vitamins: You still get a small dose of the vitamins present in the juice, like Vitamin C from orange juice.
However, be very careful: Fruit juice, even 100%, is a concentrated source of natural sugars (fructose) and lacks the fiber found in whole fruit. Fiber is what slows down sugar absorption and helps you feel full. Drinking juice, even diluted, can still contribute to your daily sugar intake and might spike blood sugar more than whole fruit.
Consider this an occasional treat or a stepping stone, not a primary weight loss drink. Focus more on the zero-calorie options like water, tea, and broth. If you do choose juice, vegetable juices (like celery or cucumber juice, diluted) are generally lower in sugar than fruit juices.
Alternative 6: Flavored Unsweetened Plant Milks
Sometimes you might crave something a bit creamier than water or tea. Unsweetened plant milks can be a good base.
What to Use
Choose unsweetened versions of almond milk, cashew milk, soy milk, or oat milk (check oat milk labels carefully, as some can be higher in calories/sugar even when “unsweetened”). These are typically fortified with calcium and Vitamin D and are much lower in calories than dairy milk.
Making Them Interesting
Drink them plain, or add natural, calorie-free flavor enhancers:
- A sprinkle of cinnamon or nutmeg
- A drop of vanilla or almond extract
- A pinch of unsweetened cocoa powder
Why They Can Fit
- Low Calorie Creaminess: Unsweetened almond milk, for instance, can have as few as 30-40 calories per cup. It satisfies that desire for something smooth and creamy without derailing your calorie goals.
- Nutrient Source: Fortified plant milks provide calcium and Vitamin D, which are important nutrients, especially for women’s bone health.
- Versatile Base: You can drink them cold or warm them up (a warm cup of vanilla-cinnamon almond milk can be very comforting).
Just ensure you’re grabbing the unsweetened varieties, as the flavored or original versions often contain significant amounts of added sugar.
Fitting These Drinks Into Your Day
You don’t have to pick just one alternative. Mix and match them throughout your day!
- Morning: Start with a large glass of infused water or a warm cup of green tea to hydrate and gently wake up your system.
- Mid-Morning: If hunger strikes before lunch, try a cup of vegetable broth or peppermint tea.
- With Lunch: Stick to plain or infused water.
- Mid-Afternoon: Combat the afternoon slump with iced herbal tea or another glass of infused water. If you need something more substantial, a simple protein shake could work.
- Post-Workout: A simple protein shake is great for recovery.
- Before Dinner: A cup of clear soup might help manage your appetite.
- Evening: Wind down with a calming caffeine-free herbal tea like chamomile or rooibos.
Special Notes for Women
As a woman working towards weight loss, paying attention to hydration and specific nutrient needs is key.
- Hydration: Our needs can fluctuate slightly based on activity levels and even our monthly cycle. Using infused waters and herbal teas makes reaching your fluid goals easier and more enjoyable.
- Calcium and Vitamin D: Bone health is crucial. Choosing fortified unsweetened plant milks or having bone broth occasionally can contribute to your intake of these important nutrients.
- Iron: While drinks aren’t typically major sources of iron, staying well-hydrated supports overall energy levels, which can sometimes dip due to low iron.
- Managing Cravings: Hormonal shifts can sometimes trigger cravings. Having satisfying, low-calorie drinks like warm broth, herbal tea, or flavored plant milk on hand can help manage these cravings without resorting to high-calorie treats.
Finding healthy habits you enjoy is the secret to long-term success. If smoothies don’t bring you joy, there’s a whole world of other healthy, hydrating, and helpful drinks waiting for you to explore. Experiment with these alternatives and see which ones become your new favorites on your weight loss journey.
Related YouTube Video
Here’s a great video to help you get started:
Final Thoughts
Remember, the best approach to weight loss is one that feels sustainable and enjoyable for you. Smoothies are a popular tool, but they certainly aren’t the only one in the toolbox. If you prefer sipping on infused water, find comfort in herbal tea, enjoy the savory satisfaction of broth, or need the quick protein boost from a simple shake, those are all valid and effective choices. Focus on hydration, keeping added sugars low, and listening to your body’s preferences. Finding healthy drink options you genuinely like makes sticking to your goals so much easier. Cheers to finding your perfect sips for success.