1. Don’t use fruit juice as a base 1:00 2. Don’t use too much protein 1:45 3. Kale causes bloating and can be made for smoothies in a healthier way 3:00 4. Not using enough fat 3:53 5. Using too much fruit 4:30 6. Not getting any variety 5:00 7. You’re not adding any spices 5:45 8. Using bad nut butters 6:35 9. Don’t original mills mylks 7:20 10. Don’t keep it low calorie 7:48 I watch this video a lot lol keeping stamps helps!
Your welcome- 1- Don’t use fruit juice base, instead use an unsweetened nut milk base. 2- Don’t use too much protein, use one serving recommendation on a good quality protein. 3- Don’t add Raw kale to your smoothies. It causes bloating and digestion issues. (if you want to use kale in your smoothies then steam and freeze for later) 4- Fats are important and should be included in your smoothie. 5- While you should include some fruit, too much can cause increased insulin. 6- Have varieties! Alternate fats, proteins, fibers and more. 7- Include spices in your smoothie. Cinnamon can reduce insulin and there are many spices that are anti-inflammatory. 8- Make sure your nut butters don’t have extra ingredients like sugar. 9- Make sure you are getting unsweetened nut milks. 10- You don’t need to keep smoothies low calorie. Having a good balanced smoothie can limit snacking throughout the day.
@Cali Girl have you tried peanut flour? I love doing the same thing, adding a bit of water and a pinch of mineral salt to make a peanut "butter". If you're concerned about sugar, there is some in PB2. You can get pure defatted peanut flour from Amazon (I buy Protein Plus brand, it's great). No added sugar.
Kale, Ginger, Carrot, Half Apple, Spinach, Almond Milk, Blueberries, teaspoon Turmeric and a tablespoon Vanilla Greek Yogurt. Works for me, been my go to for over a year now. Cycle Kale in and out. Great video. Subbed. Found you through the WheezyWaiter Fasting video.
Lose weight with smoothie diet 21 day program and feel better than you have in years #weightlose #loseweightjourney, click the link below to find out more. motivated-innovator-9872.ck.page/840492c1bc
she looks so happy, healthy and natural and shes teliing us how o still enjoy our meals. im learning to do smoothies, so this helps so much mostly to keep me active and strong!
As someone who’s trying to maintain a healthy weight (and has had issues with an ED) this has been such a treat to see a channel with a well educated, kind and informative professional with great charisma! This is the energy I needed to see in 2021 ☺️
I actually love the fast editing and cutting out any slow parts. Almost every body edits like this nowadays and for a reason, people like it! if you didn’t I wouldn’t have watched the whole video.
Agreed! I've been looking up informative videos and lots of them contain great content but also contain lots of blabbering or is just conveyed very slowly so I increase the speed
Autumn, I truly appreciate how you provide a science-based rationale for just about every suggestion you pose. Your system is basically, claim-evidence-reasoning, and that makes you very credible. Props to you and this channel.
Workout, and eat bananas. You're not Ronnie Coleman, you'll lose fat just the same. That anti-banana war is moronic. Nobody has gotten fat because of bananas.
@@lecommis6842 Yes bananas are healthy. 1 banana hes 104 calories... u wont gain weight if u eat 1 banana a day.. count calories and count carbs too.. -_- those people need to stop.
*In my smoothie I put almond milk, one banana, and a couple blueberries. Is this fine?Also I think I’m going to start adding spinach or black chia seeds*
Please reply ♥️ Im using 1) carrot 1)apple 1) pineapple slice 1) avocado 1) banava 2-3 strawberries spinach And just water,nothing more. Is it ok or should i change something?
I just use plain water in my smoothie I use to put protein powder in my smoothies but it upset my stomach so for protein I just put Greek yogurt in my smoothies and it is really delicious and sometimes my family will try a little bit of my smoothie there love it ❤💜💖💗😋😋 I love your video's there are really helpful and I want to thank you Autumn ❤💜💖💗
I like water base. Celery, carrot, beets, and cucumber, then I like to add 3 or 4 frozen mango chunks which makes it slightly sweet but really slightly. I add 2tsp of milled flax seed too.
Raw kale is hard to digest but blending it definitely helps. Fruit sugar is an energy source. Big difference between store bought oj and fresh squeezed. Put fresh juice in your smoothies. My favorite is to do nutmilk base with squeeze of lemon or orange for taste.
very informative specially the part of kale being so difficult to break down for IBS problem people like me and also about putting to much fruit , thank you ! great great video !
My advice as an athlete: Adjust the ingredients/macros (carbs, protein, and fats) to YOUR OWN dietary plan. => I'm an athlete and fuel my body with lots of carbs and protein. A pre-workout smoothie can have lots of short-chain carbs (sugar) to boost performance. Generally, long-chained carbs (oatmeal, rice, quinoa, pasta) are preferable throughout the day and a few carefully selected fat sources. Others found a low-carb diet to work well for them. Adjust your food intake to what works best FOR YOUR own BODY and lifestyle. Do not simply copy what others says works for them. If you want to loose weight it all boils down to a single factor: the caloric deficit (independent of energy source). That's all. You could even consume sugar exclusively and loose weight given you have a caloric deficit. Really no rocket science here :) Healthy energy sources are important for other reasons than weight loss but that's another topic. Be healthy and happy, Matt
Natural sugars have been proven to be beneficial rather than "evil" or "bad". So you can add a whole banana and some strawberries to your smoothie and not worry about it. It's free sugar like table sugar which is the one causing the extreme insulin rise. And you should add regular milk (if not vegan) for some extra protein if not using protein powders. My favorite post-workout smoothie is 1/2 banana, coffee, 1 scoop protein powder, PB2, and a little regular PB. Around 30g protein. It's also been proven that your body can't digest more than 30-35g of protein at one time, so if you're like me and workout daily and like your protein shakes, try 1 scoop powder + milk 30 minutes before a workout, and a smoothie afterward. You also need carbs to help replenish what you lost (aka fruit). All this info comes from Abbey Sharp's videos, who is a registered dietician. Very informative, highly recommend you check out a lot of her debunking videos.
Thanks for the video! It was interesting to listen to your thoughts on protein in smoothies. It would be awesome if you can do a video on what is the right amount of protein we should have in a day. There is a lot of mixed research I have found on that subject. Your thoughts would be appreciated. 😊
It’s a healthy to meet your daily veggies and fruits consumption, if this question is regarding the timing of drinking the smoothie then that depends on your schedule and goals, not your health. I fact it is absolutely healthy to skip breakfast and eat nothing at all as long as your somehow get all your nutritional needs later in the days. I know we have been taught that breakfast is the most important but that theory has been debunked by the science community. For millions of years our ancestors didn’t wake up with a plate of food on the table, and evolution has shaped our metabolism that way. Eating breakfast is healthy is something the food industry came up with to get people to eat more and the result of this is the rise of diabetes and obesity.
The war on bananas and proteine. I lost 44lbs in 2,5 months taking 3 milk proteine shakes with a total of 2 bananas and 1 apple a day and fill each proteine shake with a handful of berries. Everything can make you fat, people gotta learn they have to work out. Just a different diet isn't helping you if you sit on your ass all day.
That's not true. Most of weight loss is from dieting alone. People shouldn't view exercise as a way to lose weight. You should do it because it's good to do, but diet is the key.
@@jamiehershon no you are wrong. A good diet and regular exercise are both important. Trying to lose alot of body fat without exercise will take you 10 times as long. Trying to just stay healthy on the other hand, dieting is key, you can maintain what you have with a few hours of exercising in a week.
I've lost 24 pounds. Protein, a fistful every two hours. Looking to incorporate protein smoothies, will do plain Greek yogurt and veggies. This video gives great tips on do's and don'ts.
It doesn't bother me when I ninja 1 5 cups into my fruity protein with healthy fats smoothie. I can swim 4 or 5 hrs on my smoothie. I think every body is different as to how they metabolize foods. There is no one correct and perfect diet that fits all bodies.
I often use kale in my Nutribullet since it lasts longer than spinach. Like Autumn said, it's one to consider not using if you have things like ibs and crohn's. my father for instance has a hard time with kale and broccoli. too rough for him.
All these points raise a question: Autumn, in your professional opinion, is it healthier on the digestive system to eat only a few ingredients per meal? So instead of loading a salad with tons of stuff, try (for example) just mixed greens and carrots, red onions, olive oil & balsamic vinegar? I notice my food gets digested quicker and I feel lighter, more energy
Hi! That’s a great question. It really depends on WHAT you’re loading your meal up with. For example, with your meals you want to make sure you feel satiated which means you should focus on protein, fat and fiber. This could come from 3 main sources (ie avo, eggs and greens) or multiple within that category. If simple ingredients work best for you, then that’s great! However I would suggest switching up meals on a more consistent basis then to ensure you’re getting a variety of nutrients in.
@@AutumnBates Thanks Autumn, your insight is always appreciated. A salad of mixed greens, red onions, red pepper, carrots, celery, hummus, low fat cheese, tuna fish and broccoli with the oils/ vinegar felt like it was sitting there in my stomach for a few hours, feeling bloated and lethargic. Portion size might have been a factor as well, trying to get all my daily veggies in one sitting lol !! No more of that rubbish !!
Not much nutrition there honestly. 1 cup of strawberries or more fruit within reason would be better. More yogurt for protein, 3 oz is not a serving. Same goes for milk. But you are not adding enough protein to make it a "protein " smoothie. Protein shake like premier protein ups protein by 20 to 30 grams per serving. Add some healthy fats also for satiety and for hormones and antibodies. Advocado is great, with lots of good nutrition and fiber. Fat is important in the diet, just keep it healthy fats and not too much or too little.
I use almond milk. We use avocado's sometimes in our smoothies but we drink smoothies every single day. It gives me so much energy. Hey autum is it true that you shouldn't eat late at night like after 11 or 12 pm? I was always wondering if that is just a myth or if there is something true to that. Thanks.
I find that smoothies just ferment in my gut if I add any fat or protein or whole grain (like oats). If it's just fruit and vegetables my body can digest it better.
Hey, if u wanna add oats ( for protien n fiber factor)...... Try soaking oats first in water after rinsing them till the water become translucent to transparent...... Thn after 15-20 mins or evn overnight, use tht oats.... Tht will not cause indigestion, because the acid reduces in the oats.... And also nutrition are well absorbed... 😊
I make 2 portions ( me and mom) - 2 glass milk with 4 tbsp chia seeds in the evening and in morning I blend 1/3 frozen banana + 5 frozen strawberries + 5 pecan nuts + 1/3 tsp spirulina. I used to put vanilla and stevia but now I think this is sweet enought as I reduced sugar intake :)
Thank you thank you thank you. I was getting so frustrated looking for smoothie videos for weight loss and the base was fruit juice and tons of fruit and a small amount of greens. I'm a keto person and it was a no no for me. I don't understand how they can say weight loss and not promoting berries because they are low glycemic fruits. And the risk of using too much protein. This was such a helpful video with getting my brain in the right place to start using smoothies. Again, thank you.
Autumn, where did you get your Masters from? I have my bachelors in Sports and Exercise Science and I would love to get my masters in the same area as you! I’m in the Army and would, again, LOVE to be able to help my soldiers with the knowledge that I would get from a program like that. Thank you so much! I adore the content you put out ♥️♥️♥️
Only One remark. The explaination on the fruit was too generic, raspberries are not bananas or dates and also fiber content helps counter sugar spike. Our programs provide through smoothies Over 1 kg of fruit a day, besides many other ingredients, and our customers lose Over 3kgs in 5 days, satieted with no glucose spikes proven by diabetic customers that are able to drink our mixtures with no side effects. Other than that amazing vídeo....very rare to find such good info. Keep up the great work. Cheers
I use strawberries and bananas almounds lemons ginger root garlic cinnamon almound milk unsweetened. I also eat two boiled eggs while I drink the smoothie I'm a full-time cyclist and I ride 50 to 60 miles aday so this gives me the boost I need is this a good idea or is there something I can do to really make it better thanks
So if you blend the kale, wouldn’t it make it easier to digest since you broke it down quite a bit? I’ve been using kale from my garden all the time in my smoothies
This is awesome!!! Thank you so much. Smoothies have been the easiest (and tastiest) way for me to change up my diet and take steps towards being healthier. This video was super informative and helpful. I'm going to check out some of your other vids!
Yeah....definitely been adding a small handful of raw spinach to my smoothies.... Does spinach pose the same threat as raw kale as far as GI distress? Do you suggest omitting it?
I have been concerned that I've always used baby spinach as my main green in my smoothies. I read recently that it is a high oxalate that can cause kidney stones.
Green smoothie recipes: One leaf of kale, one stock of celery, 2 small pieces of green apple, 1 slice of frozen banana, 1 half piece of frozen avocado, 1 or 2 squeezes of lemon juice, and one spoonful of Hemp, flax, and chia seed. And I use almond milk to blend it
I go light on bananas because they’re so sweet, but I tend to go heavy on berries for their nutritional value and the higher fiber content. It also lets me hide more greens in it as I’m not a big fan of the taste of green smoothies, berries are generally strong tasting enough to mask most any mild vegetable taste.
This is a great video we often unconsciously overdue it with healthy food such as fruits and veggies so this is interesting and an eye opener and I'm the one you mentioned who will find a flavor I love and stick to it.
Okay guys I’ve been trying to lose weight for weeks, I workout and drink smoothies this is my recipe tell me if this isn’t good? Equate whey protein Organic Ground flaxseed Bigelow Green tea w/ ginger and probiotics Banana Two handfuls of broccoli Two big handfuls of spinach Frozen avocado A few blueberries Orange juice Few Blackberries A few strawberry’s Few pineapple chunks A few peach slices Lime juice Acv And I fast I have a snack here and there and I don’t eat fast food anymore and I can’t even get below 198 what am I doing wrong??
You have a lot of ingredients..skip putting orange juice in. Use water or nut milk. Keep your smoothie simple and how many calories are actually in your smoothie? I would make sure you are in a caloric deficit
Firstly you have lots of ingredients into one smoothie..a little goes a long way just do the whey protein one scoop Ginger..banana and one handful of spinach not even a hand full and one scoop of flaxseed you have wayyy too many fruits going on and you should be good oh and use water or almond milk for the base instead of juice oh and stop using APPLE CIDER VINEGAR it’s sooo sooo soo bad fr your stomach lining acv is acidic then you have the pineapple which is also heavily acidic..and then your natural stomach acid it’s just too many acidic things in your stomach that can ruin the lining using acv to help weight loss is a total myth..for snack I would eat a cup of granola..or a salad with some grilled chicken..and then for dinner either a smoothie..or grilled salmon with veggies or grilled chicken.. drink 2 to 3 smoothies a day let me know how it goes one more thing is drink lots of water
that actually sounds really tasty to me! use half a banana or the avocado (not both). if you go with the flax seed, do not use the avocado. don't use peaches (too much fruit). stop using the oj (it's hard...i love it in smoothies too) or heavily dilute it with water. use fresh lemon instead of lime.
Hi Autumn. If I work out in the morning, and then at night I walk home from train station (1.5 km), is it still counted as working out twice a day? My period is late and I wonder if the cause is I over trained..
I make a green matcha tea smoothies every morning it is made of baby spinach frozen banana 1 teaspoon matcha green tea powder 1 teaspoon ground cinnamon 1scoop vanilla plant based protein powder water to blend 5 days a week have lose no weight what I am doing wrong have been doing this for 6 month could use some help I forgot to tell you I have a hard boil egg with the smoothies thank you bill
Hey chic, tell me what you think about this meal replacement three tablespoons of oats, one date, one cup of almond milk unsweetened, one banana one half teaspoon chia seeds, one teaspoon cinnamon??? I'm not trying to lose weight and I don't want to gain either so I was thinking about giving this a try.
I make my smoothie for breakfast as follows 1 whole banana Half cup of rolled oats organic Half table spoon of chia seeds Half table spoon of hemp seeds Third cup of organic frozen berries 1 scoop of whey protein powder 1 cup of unsweetened almond milk And sometimes a little water (100ml)
If I find my smoothie too bland or sour because of frozen strawberries, I just add a tablespoon of honey or 1 splenda😁thankfully I stopped adding fruit juice as base
Didn't learn a thing already did that......one thing you didn't mention is roots. Although a substitute for grains can be be more a super food if eaten raw ie beets kolrabi celery root carrots dakon radish or what ever is in season. Also you try to consume these strong spices like tumeric ginger cumin or cinimmin. Blaaaaa.. use red cabbage as a anti inflammatory instead. Cheers
I juice celery, carrot, beetroot, apple and use that as my base. I then add blueberries and spinach to bulk it up. Works wonders for me. So bloody filling too as you need a lot to makes up a 500 calorie meal. ;p
Is using coconut water a “no go” in smoothies?? I’m not much of a breakfast eater and I LOVE smoothies, but I just don’t like the taste milks bring to them, so trying to find some alternatives without using fruit juices
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The fact that nobody talks about the book Woman’s weight loss secrets: the unspoken truth, speaks volumes about how people are stuck in a trance
1. Don’t use fruit juice as a base 1:00
2. Don’t use too much protein 1:45
3. Kale causes bloating and can be made for smoothies in a healthier way 3:00
4. Not using enough fat 3:53
5. Using too much fruit 4:30
6. Not getting any variety 5:00
7. You’re not adding any spices 5:45
8. Using bad nut butters 6:35
9. Don’t original mills mylks 7:20
10. Don’t keep it low calorie 7:48
I watch this video a lot lol keeping stamps helps!
Thanks
Thank you so much 😊
Thanks
Thanks this saved me alot of time!😁
Thanks very much!!!!! 👍👍👍👍👍
Your welcome-
1- Don’t use fruit juice base, instead use an unsweetened nut milk base.
2- Don’t use too much protein, use one serving recommendation on a good quality protein.
3- Don’t add Raw kale to your smoothies. It causes bloating and digestion issues. (if you want to use kale in your smoothies then steam and freeze for later)
4- Fats are important and should be included in your smoothie.
5- While you should include some fruit, too much can cause increased insulin.
6- Have varieties! Alternate fats, proteins, fibers and more.
7- Include spices in your smoothie. Cinnamon can reduce insulin and there are many spices that are anti-inflammatory.
8- Make sure your nut butters don’t have extra ingredients like sugar.
9- Make sure you are getting unsweetened nut milks.
10- You don’t need to keep smoothies low calorie. Having a good balanced smoothie can limit snacking throughout the day.
TIMES
1- 0:57
2- 1:44
3- 2:59
4- 3:51
5- 4:29
6- 5:18
7- 5:44
8- 6:36
9- 7:20
10- 7:45
Thank you thank you thank you! I couldn't make it through this video. Too much babbling!
Thx ❤
You're the real MVP...thank you!
Thank you
I used to have a smoothie with 2 whole bananas, 2 tbsp of peanut butter, a scoop of vanilla protein and water, it sure did help me gain weight!
@Cali GirlIt's tough to build muscle with vegan protein. Have to eat twice as much because of bio-availability.
@Cali Girl have you tried peanut flour? I love doing the same thing, adding a bit of water and a pinch of mineral salt to make a peanut "butter". If you're concerned about sugar, there is some in PB2. You can get pure defatted peanut flour from Amazon (I buy Protein Plus brand, it's great). No added sugar.
i hate the taste of powder protein but with a banana mixed in its so delicious
I use half a banana, 2 strawberries spinach with almond milk
Does this gain weight go to ur stomach? Or like hips?
Watching this because I'm trying to gain weight lol
Sara Schneider good luck! You can do this!
Wish I was doing that
you can sure ensure plus, they have 350 calories and 14 protein
boost has 360 calories and 15 protein
😅
Me to lol
Kale, Ginger, Carrot, Half Apple, Spinach, Almond Milk, Blueberries, teaspoon Turmeric and a tablespoon Vanilla Greek Yogurt.
Works for me, been my go to for over a year now. Cycle Kale in and out.
Great video. Subbed. Found you through the WheezyWaiter Fasting video.
That's basically exactly what I do! I haven't added Turmeric yet though so definitely going to now. Also, not a fan of Ginger
i tried the turmeric not the ginger yet
Lose weight with smoothie diet 21 day program and feel better than you have in years #weightlose #loseweightjourney, click the link below to find out more. motivated-innovator-9872.ck.page/840492c1bc
How's the taste of that combo?
she looks so happy, healthy and natural and shes teliing us how o still enjoy our meals. im learning to do smoothies, so this helps so much mostly to keep me active and strong!
As someone who’s trying to maintain a healthy weight (and has had issues with an ED) this has been such a treat to see a channel with a well educated, kind and informative professional with great charisma! This is the energy I needed to see in 2021 ☺️
does ED stands for erectile dysfunction or somethin?
@@redbettait5161 Eating disorder as well it can be.
I never add juice to a smoothie. Its dumb when you can just use a full orange, just a whole fruit
Not every one wants to look skinny,I like to have a bit of weight on me as long as i do not have a big belly.
agreed.
Ok that’s nice
I actually love the fast editing and cutting out any slow parts. Almost every body edits like this nowadays and for a reason, people like it! if you didn’t I wouldn’t have watched the whole video.
Agreed! I've been looking up informative videos and lots of them contain great content but also contain lots of blabbering or is just conveyed very slowly so I increase the speed
Autumn, I truly appreciate how you provide a science-based rationale for just about every suggestion you pose. Your system is basically, claim-evidence-reasoning, and that makes you very credible. Props to you and this channel.
everyone: Eat healthy!!!
Me:* Eats Banana*
Everyone: NOOOO
😂😂😂Same, but with raw kale!
Workout, and eat bananas. You're not Ronnie Coleman, you'll lose fat just the same. That anti-banana war is moronic. Nobody has gotten fat because of bananas.
@@lecommis6842 Yes bananas are healthy. 1 banana hes 104 calories... u wont gain weight if u eat 1 banana a day.. count calories and count carbs too.. -_- those people need to stop.
Lol
Hahahaha same. Bananas is my favorite fruit
Me who adds basically every fruit ever in existence to my smoothies *F R I C K*
lmaooo
I quickly learned the taste of fruit becomes more and more indistinguishable with the more kinds you use.
I did the same thing I made a smoothie the other day and I put oranges, apples, bananas, cantalope, and grapes 😂
Same
Me too 😂
*In my smoothie I put almond milk, one banana, and a couple blueberries. Is this fine?Also I think I’m going to start adding spinach or black chia seeds*
Thats what I do! but recently swapped it for oat milk. Highly recommend tastes so good and creamier. Oh and I just add a bit of peanut butter :)
All you need is 🍌 ,🥭, spinach, 🍋and ginger. Taste sooooo good.
How much of each? 😏
Yesssss
is that a tomato ?
@@charlesselrachski34 mango
Is that the smoothie receipt from Josh Weismann’s smoothie video ? 😂😂
Please reply ♥️
Im using
1) carrot
1)apple
1) pineapple slice
1) avocado
1) banava
2-3 strawberries
spinach
And just water,nothing more.
Is it ok or should i change something?
I just use plain water in my smoothie I use to put protein powder in my smoothies but it upset my stomach so for protein I just put Greek yogurt in my smoothies and it is really delicious and sometimes my family will try a little bit of my smoothie there love it ❤💜💖💗😋😋 I love your video's there are really helpful and I want to thank you Autumn ❤💜💖💗
I like water base. Celery, carrot, beets, and cucumber, then I like to add 3 or 4 frozen mango chunks which makes it slightly sweet but really slightly. I add 2tsp of milled flax seed too.
I love beets in my smoothie- I add green apple and lemon and a scoop of isolate protein powder YUM!
Raw kale is hard to digest but blending it definitely helps. Fruit sugar is an energy source. Big difference between store bought oj and fresh squeezed. Put fresh juice in your smoothies. My favorite is to do nutmilk base with squeeze of lemon or orange for taste.
That's what I put in my smoothie too 😋
I been addicted to your info, your time frames for your videos are perfect. AMD you get to the info no fluff perfect!
You just became my new nutritionist.
I found that crack cocaine made the weight drop off me.
oh-
@@boffyboydj i wouldnt try it but, uhh i didnt see nothin 👩🏻🦯
Lmao
@@layah28 Not cool Layah not cool !! That's a really cool name you have their by the way, but still not cool about the crack blindness thing.
😂🤣
Got so excited at the mention of Cinnamon coz I actually add it to my smoothie😊
very informative specially the part of kale being so difficult to break down for IBS problem people like me and also about putting to much fruit , thank you ! great great video !
Oats, one date,one fig,one medium banana, four almonds,and water is it good for weight loss? Please tell me...
My advice as an athlete:
Adjust the ingredients/macros (carbs, protein, and fats) to YOUR OWN dietary plan.
=> I'm an athlete and fuel my body with lots of carbs and protein. A pre-workout smoothie can have lots of short-chain carbs (sugar) to boost performance. Generally, long-chained carbs (oatmeal, rice, quinoa, pasta) are preferable throughout the day and a few carefully selected fat sources. Others found a low-carb diet to work well for them. Adjust your food intake to what works best FOR YOUR own BODY and lifestyle. Do not simply copy what others says works for them.
If you want to loose weight it all boils down to a single factor: the caloric deficit (independent of energy source). That's all. You could even consume sugar exclusively and loose weight given you have a caloric deficit. Really no rocket science here :)
Healthy energy sources are important for other reasons than weight loss but that's another topic.
Be healthy and happy,
Matt
Natural sugars have been proven to be beneficial rather than "evil" or "bad". So you can add a whole banana and some strawberries to your smoothie and not worry about it. It's free sugar like table sugar which is the one causing the extreme insulin rise. And you should add regular milk (if not vegan) for some extra protein if not using protein powders. My favorite post-workout smoothie is 1/2 banana, coffee, 1 scoop protein powder, PB2, and a little regular PB. Around 30g protein. It's also been proven that your body can't digest more than 30-35g of protein at one time, so if you're like me and workout daily and like your protein shakes, try 1 scoop powder + milk 30 minutes before a workout, and a smoothie afterward. You also need carbs to help replenish what you lost (aka fruit). All this info comes from Abbey Sharp's videos, who is a registered dietician. Very informative, highly recommend you check out a lot of her debunking videos.
Thanks for the video! It was interesting to listen to your thoughts on protein in smoothies. It would be awesome if you can do a video on what is the right amount of protein we should have in a day. There is a lot of mixed research I have found on that subject. Your thoughts would be appreciated. 😊
Is it healthy to drink only a smoothie for breakfast every day ?🤔
It’s a healthy to meet your daily veggies and fruits consumption, if this question is regarding the timing of drinking the smoothie then that depends on your schedule and goals, not your health. I fact it is absolutely healthy to skip breakfast and eat nothing at all as long as your somehow get all your nutritional needs later in the days. I know we have been taught that breakfast is the most important but that theory has been debunked by the science community. For millions of years our ancestors didn’t wake up with a plate of food on the table, and evolution has shaped our metabolism that way. Eating breakfast is healthy is something the food industry came up with to get people to eat more and the result of this is the rise of diabetes and obesity.
@@AnTran-rc8yj what's your daily meal? What do you consume through out the day
Autumn, I would love a smoothie recipe book from you!
Me too😘
same. so many are fruit focused.
The war on bananas and proteine. I lost 44lbs in 2,5 months taking 3 milk proteine shakes with a total of 2 bananas and 1 apple a day and fill each proteine shake with a handful of berries. Everything can make you fat, people gotta learn they have to work out. Just a different diet isn't helping you if you sit on your ass all day.
That's not true. Most of weight loss is from dieting alone. People shouldn't view exercise as a way to lose weight. You should do it because it's good to do, but diet is the key.
Exercising is the way. Fat ain’t gonna burn itself
@@jamiehershon no you are wrong. A good diet and regular exercise are both important. Trying to lose alot of body fat without exercise will take you 10 times as long. Trying to just stay healthy on the other hand, dieting is key, you can maintain what you have with a few hours of exercising in a week.
@@kevinvisscher7815 No disrespect, but you should reread what I said.
@@jamiehershon no disrespect but rereading your comment isn't changing anything.
I've lost 24 pounds. Protein, a fistful every two hours. Looking to incorporate protein smoothies, will do plain Greek yogurt and veggies. This video gives great tips on do's and don'ts.
When you pulverize raw kale in a blender/Nutribullet/etc., is it still really hard to break down? Seems like it's great at keeping you regular.
It doesn't bother me when I ninja 1 5 cups into my fruity protein with healthy fats smoothie.
I can swim 4 or 5 hrs on my smoothie.
I think every body is different as to how they metabolize foods. There is no one correct and perfect diet that fits all bodies.
I often use kale in my Nutribullet since it lasts longer than spinach. Like Autumn said, it's one to consider not using if you have things like ibs and crohn's. my father for instance has a hard time with kale and broccoli. too rough for him.
Thank you for this video. I’m doing some of these mistakes
Thanks for blessing us Autumn! Loved your video, so informative. 🌸💖🌸
This was so helpful! Not because I'm trying to lose weight, but because I have pregnancy diabetes.
All these points raise a question: Autumn, in your professional opinion, is it healthier on the digestive system to eat only a few ingredients per meal? So instead of loading a salad with tons of stuff, try (for example) just mixed greens and carrots, red onions, olive oil & balsamic vinegar?
I notice my food gets digested quicker and I feel lighter, more energy
Hi! That’s a great question. It really depends on WHAT you’re loading your meal up with. For example, with your meals you want to make sure you feel satiated which means you should focus on protein, fat and fiber. This could come from 3 main sources (ie avo, eggs and greens) or multiple within that category. If simple ingredients work best for you, then that’s great! However I would suggest switching up meals on a more consistent basis then to ensure you’re getting a variety of nutrients in.
@@AutumnBates Thanks Autumn, your insight is always appreciated.
A salad of mixed greens, red onions, red pepper, carrots, celery, hummus, low fat cheese, tuna fish and broccoli with the oils/ vinegar felt like it was sitting there in my stomach for a few hours, feeling bloated and lethargic.
Portion size might have been a factor as well, trying to get all my daily veggies in one sitting lol !! No more of that rubbish !!
Mixing veggies isn’t an issue lmfaooo. But hey I’m just a nurse 😂…who works for a GI doctor.
Would this be a good recipe?
7 strawberries
3 oz of Greek yogurt
1/2 cup of ice
1/4 of milk
And 1/4 cup of water
Not much nutrition there honestly. 1 cup of strawberries or more fruit within reason would be better. More yogurt for protein, 3 oz is not a serving. Same goes for milk. But you are not adding enough protein to make it a "protein " smoothie. Protein shake like premier protein ups protein by 20 to 30 grams per serving. Add some healthy fats also for satiety and for hormones and antibodies. Advocado is great, with lots of good nutrition and fiber. Fat is important in the diet, just keep it healthy fats and not too much or too little.
Thanks!
I use almond milk. We use avocado's sometimes in our smoothies but we drink smoothies every single day. It gives me so much energy. Hey autum is it true that you shouldn't eat late at night like after 11 or 12 pm? I was always wondering if that is just a myth or if there is something true to that. Thanks.
Thank you for all the great informative information.
I find that smoothies just ferment in my gut if I add any fat or protein or whole grain (like oats). If it's just fruit and vegetables my body can digest it better.
Hey, if u wanna add oats ( for protien n fiber factor)...... Try soaking oats first in water after rinsing them till the water become translucent to transparent...... Thn after 15-20 mins or evn overnight, use tht oats.... Tht will not cause indigestion, because the acid reduces in the oats.... And also nutrition are well absorbed... 😊
Try adding probiotics like low or no carb yogurt with live cultures, or kefir into your smoothie. And try ginger also. Both helps with gas.
I make 2 portions ( me and mom) - 2 glass milk with 4 tbsp chia seeds in the evening and in morning I blend 1/3 frozen banana + 5 frozen strawberries + 5 pecan nuts + 1/3 tsp spirulina. I used to put vanilla and stevia but now I think this is sweet enought as I reduced sugar intake :)
Thank you thank you thank you. I was getting so frustrated looking for smoothie videos for weight loss and the base was fruit juice and tons of fruit and a small amount of greens. I'm a keto person and it was a no no for me. I don't understand how they can say weight loss and not promoting berries because they are low glycemic fruits. And the risk of using too much protein. This was such a helpful video with getting my brain in the right place to start using smoothies. Again, thank you.
Autumn, where did you get your Masters from? I have my bachelors in Sports and Exercise Science and I would love to get my masters in the same area as you! I’m in the Army and would, again, LOVE to be able to help my soldiers with the knowledge that I would get from a program like that. Thank you so much! I adore the content you put out ♥️♥️♥️
Only One remark. The explaination on the fruit was too generic, raspberries are not bananas or dates and also fiber content helps counter sugar spike. Our programs provide through smoothies Over 1 kg of fruit a day, besides many other ingredients, and our customers lose Over 3kgs in 5 days, satieted with no glucose spikes proven by diabetic customers that are able to drink our mixtures with no side effects. Other than that amazing vídeo....very rare to find such good info. Keep up the great work. Cheers
What kind of nutbutter would you recommend? ?
Excellent information. Loved it, specially about using spices. Thanks for sharing.
Thanks for the Kale info
I’ve been using raw kale for a while. I do not have gut issues.
So glad to hear that my almond milk base is fine
I just spent a few hours blending raw kale and turning it into ice cubes for smoothies before I saw this video. Damnit haha
Actually here coz I'm tryna gain weight😭💔
you got this girl!
I use strawberries and bananas almounds lemons ginger root garlic cinnamon almound milk unsweetened. I also eat two boiled eggs while I drink the smoothie I'm a full-time cyclist and I ride 50 to 60 miles aday so this gives me the boost I need is this a good idea or is there something I can do to really make it better thanks
So if you blend the kale, wouldn’t it make it easier to digest since you broke it down quite a bit? I’ve been using kale from my garden all the time in my smoothies
Thank you for this information, these are great tips.
OMG thank you for the upload I really appreciate all the information about smoothies. I just subscribed
thanks so much
Wow, I've actually been following all the right steps without realizing it. It just seems intuitive to me.
Good to know about protein!
Had no idea that I shouldn’t use raw kale!
Thanks girl!
Sami Bee ~ kale just made the dirty vegetable list and is in the top ten now. Unless you can find organic. I can’t get it here
rickallmighty Jones good to know! I never really like using kale anyway. Prob going to stop using it! Haha
Sami Bee not to mention it tastes awful lol 😂
rickallmighty Jones agreed!!
😂😂😂
This is awesome!!! Thank you so much. Smoothies have been the easiest (and tastiest) way for me to change up my diet and take steps towards being healthier. This video was super informative and helpful. I'm going to check out some of your other vids!
What's a good brand for collagen and affordable?
True, some fruits are higher in sugars. I stay with a few berries.
What are the things I will never do is add juice to my smoothies. I love to add a little bit of milk for liquid and yoghurt
Yeah....definitely been adding a small handful of raw spinach to my smoothies....
Does spinach pose the same threat as raw kale as far as GI distress? Do you suggest omitting it?
I have been concerned that I've always used baby spinach as my main green in my smoothies. I read recently that it is a high oxalate that can cause kidney stones.
How much fruit is too much? Can you give guidance for a berry smoothie? Mango and banana? Thanks
Very informative. Many thanks from Brussels.
Good information, I just wish she would have made one or two shakes involving weight loss at the end of the video as an example.
Green smoothie recipes:
One leaf of kale, one stock of celery, 2 small pieces of green apple, 1 slice of frozen banana, 1 half piece of frozen avocado, 1 or 2 squeezes of lemon juice, and one spoonful of Hemp, flax, and chia seed.
And I use almond milk to blend it
I go light on bananas because they’re so sweet, but I tend to go heavy on berries for their nutritional value and the higher fiber content. It also lets me hide more greens in it as I’m not a big fan of the taste of green smoothies, berries are generally strong tasting enough to mask most any mild vegetable taste.
This is a great video we often unconsciously overdue it with healthy food such as fruits and veggies so this is interesting and an eye opener and I'm the one you mentioned who will find a flavor I love and stick to it.
Okay guys I’ve been trying to lose weight for weeks, I workout and drink smoothies this is my recipe tell me if this isn’t good?
Equate whey protein
Organic Ground flaxseed
Bigelow Green tea w/ ginger and probiotics
Banana
Two handfuls of broccoli
Two big handfuls of spinach
Frozen avocado
A few blueberries
Orange juice
Few Blackberries
A few strawberry’s
Few pineapple chunks
A few peach slices
Lime juice
Acv
And I fast I have a snack here and there and I don’t eat fast food anymore and I can’t even get below 198 what am I doing wrong??
You have a lot of ingredients..skip putting orange juice in. Use water or nut milk. Keep your smoothie simple and how many calories are actually in your smoothie? I would make sure you are in a caloric deficit
Firstly you have lots of ingredients into one smoothie..a little goes a long way just do the whey protein one scoop
Ginger..banana and one handful of spinach not even a hand full and one scoop of flaxseed you have wayyy too many fruits going on and you should be good oh and use water or almond milk for the base instead of juice oh and stop using APPLE CIDER VINEGAR it’s sooo sooo soo bad fr your stomach lining acv is acidic then you have the pineapple which is also heavily acidic..and then your natural stomach acid it’s just too many acidic things in your stomach that can ruin the lining using acv to help weight loss is a total myth..for snack I would eat a cup of granola..or a salad with some grilled chicken..and then for dinner either a smoothie..or grilled salmon with veggies or grilled chicken.. drink 2 to 3 smoothies a day let me know how it goes one more thing is drink lots of water
that actually sounds really tasty to me! use half a banana or the avocado (not both). if you go with the flax seed, do not use the avocado. don't use peaches (too much fruit). stop using the oj (it's hard...i love it in smoothies too) or heavily dilute it with water. use fresh lemon instead of lime.
and i disagree with tapana on acv. i often add 1-2 tablespoons in my smoothies if i don't have it in a salad.
This was super helpful 👏. Thank you.
Super informative video, thanks
I am new to your channel and love it because of less drama. Good luck and Thank you.
Thank you for these helpful tips! I’m going to be starting protein shakes soon, and I will make sure to watch out for these things.
I love how informative you are. Great video & new subscriber!!!
Autumn is now my favorite season!
Hi Autumn. If I work out in the morning, and then at night I walk home from train station (1.5 km), is it still counted as working out twice a day? My period is late and I wonder if the cause is I over trained..
Spinach and avocado in your smoothie! Yumm!
Just made a smoothie, strawberries, 1/2 banana, 2 tablespoons Greek yogurt, spring water and ice, not sure if it was bad but it was delicious lol
I make a green matcha tea smoothies every morning it is made of baby spinach frozen banana 1 teaspoon matcha green tea powder 1 teaspoon ground cinnamon 1scoop vanilla plant based protein powder water to blend 5 days a week have lose no weight what I am doing wrong have been doing this for 6 month could use some help I forgot to tell you I have a hard boil egg with the smoothies thank you bill
I only use 150ml of orange juice as a base the rest water, 80g frozen pineapple and mango, spinach
Girl! Great job! I needed this info. Subscribed.
I was just about to make my breakfast smoothie and I see this video pop up! 😂
Susannah Adeline serendipity!😂
Me too!! 😂
Hey chic, tell me what you think about this meal replacement three tablespoons of oats, one date, one cup of almond milk unsweetened, one banana one half teaspoon chia seeds, one teaspoon cinnamon??? I'm not trying to lose weight and I don't want to gain either so I was thinking about giving this a try.
I Love that recipe . Favorite smoothie !!
should i use low fat milk or unsweetened almond milk ? is low fat milk good for smoothies ?
Cinnamon and cayenne pepper is great in a green smoothie
I make my smoothie for breakfast as follows
1 whole banana
Half cup of rolled oats organic
Half table spoon of chia seeds
Half table spoon of hemp seeds
Third cup of organic frozen berries
1 scoop of whey protein powder
1 cup of unsweetened almond milk
And sometimes a little water (100ml)
A ton of great information. Thanks 😊
Thank you for this video hunny 😃 this is great help and advice x
Thanks !! Love this
2:20 is the info I think most gym goers needed to hear
If I find my smoothie too bland or sour because of frozen strawberries, I just add a tablespoon of honey or 1 splenda😁thankfully I stopped adding fruit juice as base
Thank you! I’m already big and I’m not trying to get bigger 😭
Hi! Great video! What’s the best greens to use for smoothies?
Thank you for the info ! I have Crohn's and I always put Kale in my smoothies 😩😩
If kale doesn't bother you in your smoothies keep using it. Try reducing amounts too. Or going half spinich and half kale.
Didn't learn a thing already did that......one thing you didn't mention is roots. Although a substitute for grains can be be more a super food if eaten raw ie beets kolrabi celery root carrots dakon radish or what ever is in season. Also you try to consume these strong spices like tumeric ginger cumin or cinimmin. Blaaaaa.. use red cabbage as a anti inflammatory instead. Cheers
Thank you for the video and all the fabulous information.I have learned a lot today .😊👍🇦🇺
I juice celery, carrot, beetroot, apple and use that as my base. I then add blueberries and spinach to bulk it up. Works wonders for me. So bloody filling too as you need a lot to makes up a 500 calorie meal. ;p
Beets go in my smoothie too😍
Is using coconut water a “no go” in smoothies?? I’m not much of a breakfast eater and I LOVE smoothies, but I just don’t like the taste milks bring to them, so trying to find some alternatives without using fruit juices
What is the recommended portion of spice that should be added to a glass of smoothie?
1 teaspoon