21 Best Intermittent Fasting Smoothies – FREE Download

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Intermittent fasting smoothies offer a convenient way to nourish your body with nutrient-dense ingredients during periods of fasting and can help you stay satiated until your next meal.

Intermittent fasting has gained widespread popularity as an effective strategy for weight loss and overall health improvement, but the fasting stage can be especially challenging.

This eating pattern involves alternating between periods of fasting and eating, which can be a brilliant way to manage calorie intake and support weight loss goals.

One great option to complement intermittent fasting is incorporating delicious smoothies into your fasting routine. Also, consider complimenting your fast with collagen supplementation.

View and Download 21 Smoothie Recipes

Smoothie Ingredients to Keep You Full Longer

To create smoothies that keep you feeling full longer, it’s important to include ingredients that provide a good balance of protein, fiber, and healthy fats. Here are some ingredients that can help achieve that satiety:

variety of smoothies on a table

Protein Sources

  • Greek yogurt: It’s high in protein and adds creaminess to your smoothie.
  • Plant-based protein powder: Opt for a quality, low-sugar protein powder made from sources like pea, hemp, or brown rice protein. We discuss our favorites in this article!
  • Silken tofu: Blends well and adds creaminess and protein.

Fiber-Rich Ingredients

  • Chia seeds: They absorb liquid and expand in your stomach, providing long-lasting fullness.
  • Flaxseeds: High in fiber and healthy omega-3 fatty acids.
  • Oats: Rolled oats can add a hearty texture and extra fiber.
  • Spinach or kale: Leafy greens are low in calories but high in fiber and nutrients.
  • Berries: Blueberries, raspberries, and strawberries are rich in fiber.

Healthy Fats

  • Avocado: Adds creaminess and heart-healthy monounsaturated fats.
  • Nut butters: Almond, peanut, or cashew butter can provide healthy fats and flavor.
  • Coconut oil or coconut milk: A source of medium-chain triglycerides (MCTs) that can increase satiety.

Low-Glycemic Fruits

Berries, cherries, and apples are fruits that release sugar into the bloodstream more slowly, helping to maintain stable energy levels and fullness.

Liquid Base

Unsweetened almond milk, coconut milk, or soy milk: These options are lower in calories and sugar than regular dairy milk.

Spices and Flavorings

  • Cinnamon: Adds flavor and can help regulate blood sugar levels.
  • Ginger: Known for its digestive benefits and potential to reduce appetite.

By incorporating these ingredients into your smoothies and optionally a scoop of protein powder or collagen powder, you can create a balanced meal that provides sustained fullness, making it easier to stick to your intermittent fasting schedule without feeling overly hungry between meals.

RECIPES: 21 Intermittent Fasting Smoothies

Here are 21 filling smoothie recipes that incorporate a balance of protein, fiber, and healthy fats to help keep you feeling full for longer:

21 Intermittent Fasting Smoothies – Printable Download

Feel free to adjust these recipes to suit your taste and dietary preferences. Use almond milk or milk-like beverage, dairy milk, or simply water to thin the smoothie to your liking.

mixed berry smoothies

Why Choose Smoothies During Intermittent Fasting?

One of the best things about smoothies is their versatility. You can create a wide variety of smoothies to suit your individual needs, making them a good choice for those following intermittent fasting.

We also suggest adding a scoop of collagen powder for increased satiety during a fast.

Great Addition to Fasting Routine

1. Nutrient-Dense Ingredients

Smoothies can be packed with a variety of fruits, vegetables, and other healthy foods, providing essential vitamins and minerals that support overall health.

2. Healthy Fats and Protein

Including sources of healthy fats, like avocados or almond butter, and a source of protein, such as Greek yogurt or protein powder, can help keep you feeling full for longer during fasting hours.

3. Low-Calorie Beverages

Most smoothies are relatively low in calories, making them a suitable choice to manage your caloric intake during fasting periods.

4. Blood Sugar Control

By selecting low-sugar fruits and incorporating ingredients like chia seeds and green tea, you can help prevent blood sugar spikes and crashes, which is essential for those with insulin resistance.

5. Hydration

Smoothies are an easy way to increase your water intake, especially when you blend in fresh fruit and liquids like coconut water or almond milk.

6. Variety of Flavors

With a variety of fruits, vegetables, and even spices like cinnamon or apple cider vinegar, you can create a diverse range of flavors to keep your taste buds satisfied.

21 Intermittent Fasting Smoothies – Printable Download

blueberry smoothie

Tips for Success

To make the best smoothies for intermittent fasting, remember to:

  • Stay mindful of your caloric intake, as even healthy smoothies can add up.
  • Incorporate sources of protein, healthy fats, and fiber to promote satiety.
  • Monitor your fasting hours and start your eating window with a nutrient-dense smoothie.
  • Hydrate throughout the day with plenty of water, and maybe some tea or black coffee.

Incorporating smoothies into your intermittent fasting routine can be a delicious and nutritious way to support your weight loss and overall health goals.

By choosing the best ingredients and tailoring your smoothies to your specific needs, you can enjoy the benefits of this popular eating pattern while savoring a brilliant array of fabulous green smoothies and other delicious options.

Remember that your dietary choices during fasting periods can have a significant impact on your results, so make good food choices and reap the rewards of a healthy diet and intermittent fasting.

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