Cucumber Smoothies for Weight Loss

15 Cucumber Smoothies for Weight Loss

Cucumber is the ideal weight loss food. It’s low in calories, almost fat-free, and very hydrating, making it the perfect choice for a balanced diet. 

Nutrient-dense foods like cucumbers can fill you up without adding too many calories. 

You can snack on cucumbers, toss them in salads or simply try some of the following cucumber smoothie recipes for weight loss.  

How to Make Cucumber Smoothies for Weight Loss

Cucumbers on Table

A low-calorie and nutrient-dense cucumber smoothie is a great way to start your day and lose some weight.

Making cucumber smoothies for weight loss isn’t rocket science.

All you need are a few cucumbers, some fruits, and a blender. To get the smoothest results, it’s best to use a high-speed blender for making cucumber smoothies.

If you’re in need of a powerful blender that won’t break the bank, check out these Vitamix alternative blenders

The key to the perfect smoothies is getting the ingredients and proportions right. 

Step 1 – Pick a liquid base

Add 1 or 2 cups of your favorite liquid like filtered water, unsweetened nut milk, tea, water, or coconut water. If you’re trying to lose weight I would try to avoid sugary fruit juices or high-fat coconut milk. 

Step 2 – Add some fruits

While vegetables are naturally lower in sugar and calories than most fruits, you still want to add some fruits to your smoothies. Fruits act like a spoonful of sugar that make green smoothies taste more delicious. I love adding some frozen fruits instead of ice to my smoothies to make them even more refreshing.

Step 3 – Add some thickening ingredients

For giving your smoothies a nice, thick consistency, it’s best to add some natural thickener like banana, avocado, oat meal, or chia seeds. Seeds and avocados also give your smoothies healthy fats and protein and make it a good meal replacement

Cucumber Smoothie Benefits

1. Cucumber Smoothies Are Great for Weight Loss

Cucumbers are a perfect choice if you want to lose weight. They’re very low in calories, one cup serving has only 16 calories. Cucumbers also don’t contain fat and have only negligible sugar content. 

This means you can snack on cucumbers or drink low-calorie cucumber smoothies all day long without gaining weight.  

2. Cucumbers Are High in Nutrients

Cucumbers are low in calories, but high in nutrients. One large (11 oz) cucumber contains:

Nutritional Value Cucumbers

Vitamin Content Cucumber

 

 

 

 

 

Focusing on low-calorie foods that are high in nutrients can help you achieve your weight loss goals quicker. They help to fill you up, and provide numerous health benefits without adding too many calories. 

3. Cucumber Smoothies Keep You Hydrated

Cucumbers consists mostly of water, in fact, cucumbers are 96% water. That’s among the highest water content of any food

Staying hydrated is essential for many reasons. It keeps our organs functioning, and can even improve our sleep quality and mental health. 

Keeping your body hydrated is also important when you’re trying to lose weight. It decreases your appetite and helps to flush your system out. 

Some research even indicates that staying hydrated can help burn calories. In this study, participants burned 2-3 percent more calories after drinking 17 oz of water. Our bodies use energy (calories) for digesting water. 

Low-calorie cucumber smoothies are the perfect way to keep you hydrated and give your body the nutrients it needs to lose weight the healthy way. 

4. Keeps Your Blood Sugar In Check 

Cucumbers are a non-starchy vegetable with very little sugar content. They’re so low in carbs that you can eat almost as many as you want without letting your blood sugar spike. 

The glycemic index (GI) is a measure of how quickly certain foods causes our blood sugar to rise. It ranks foods on a scale from 0 to 100. Any food with a GI less than 55 is considered low.

Cucumbers’ GI is only 15!

If you want to shed some pounds, keeping your blood sugar levels in check is vital.

Balanced blood sugar helps to keep your mood and energy levels stable. It also limits sugar cravings. You’ll feel better about yourself and are less likely to snack in between meals.

5. Cucumbers Are Rich in Antioxidants

Cucumbers have 73 different antioxidants that can provide us with anti-inflammatory benefits. 

Antioxidants can protect you against free radicals. Free radicals are the cause of several chronic diseases, including heart disease, cancer, and diabetes.

Without enough antioxidants, free radicals could harm your health and let you age more quickly. 

Your body needs a good balance between antioxidants and harmful free radicals in order to stay healthy. Smoothies are an easy way to load up on foods that are high in antioxidants

6. Cucumber Smoothies Are Good for Your Skin

Cucumbers have a high water content, and plenty of vitamins, and minerals. They can hydrate and nourish your skin from the inside out.

Cucumbers also have anti-inflammatory properties and contain vitamin C and B vitamins which are key to maintaining healthy skin. Keep your expensive beauty cream aside and drink a cucumber smoothie instead. 

15 Cucumber Weight Loss Smoothies

1. Best Cucumber Smoothie for Weight Loss

Best Cucumber Smoothie for Weight Loss

Unsweetened almond milk is the perfect liquid base for our cucumber weight loss smoothies. It looks almost like milk, and the taste is so delicious. Its nutty flavor combines well with most fruits and veggies. 

Almond milk is usually lower in calories than cow’s milk, if you use the unsweetened variety. 

Two cups of unsweetened almond milk only contain 70-80 calories. The same amount of milk would have more than twice the amount of calories.

If you’re following a low carb or keto diet, you’re going to love almond milk. 

The unsweetened variety usually only contains 1-2 grams of carbs, and most of these carbs are healthy dietary fiber. Compare that to dairy milk which contains 6-times the amount and most of it is sugar.

If you want to even further restrict your calorie intake, you could simply replace the almond milk for water. 

Ingredients:

  • 2 cups unsweetened almond milk
  • 1 apple
  • 1 cup fresh spinach
  • 1 cup frozen mango chunks
  • 1 medium-sized cucumber
  • 1 avocado

Instructions:

  1. Wash the spinach
  2. Peel the apple and cucumber
  3. Scoop the flesh out of the avocado
  4. Add everything to your blender jar
  5. Blend for up to 1 minute on the highest setting
  6. Enjoy!

2. Coconut Water Cucumber Smoothie

Coconut water contains many nutrients that are good for you. The organic, natural variety is also free of added sugars and nasty additives.  

Not to be confused with coconut milk, coconut water is the liquid inside of young, green coconuts.  It’s low in calories, high in electrolytes, and very refreshing. It’s the perfect liquid base for weight loss smoothies and fitness drinks. 

Ingredients:

  • 1 cup coconut water
  • 2 green apples
  • 1 cup frozen pineapple chunks
  • ¼ English cucumber
  • 1-inch ginger piece
  • 1 lemon, peeled

Instructions:

  1. Peel and core the apples
  2. Peel the cucumber, ginger, and lemon
  3. Add all ingredients to your blender jar
  4. Blend for 45-60 seconds until smooth 
  5. Enjoy your refreshing cucumber weight loss smoothie!

3. Cucumber Spinach Smoothie for Weight Loss

Spinach and other leafy greens are always a good choice when it comes to weight loss. 

Weight loss isn’t rocket science. You simply need to burn more calories than you eat. Focusing on low-calorie but nutrient-rich foods is key if your looking to lose weight.

Eating more leafy greens is a great way to give your body all the nutrients it needs without increasing calories much.

Nutrient-dense foods like spinach and also help you control your appetite. You’ll never have to count calories again, if you focus on low-calorie foods that are rich in nutrients!

Spinach is a good source of fiber. It’ll take your body longer to digest than junk food. It can keep you full for longer and you’ll be less prone to snacking in between meals. 

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 cup fresh spinach
  • 1 banana
  • 1 small cucumber
  • 1 cup frozen strawberries
  • ½ cup frozen pineapple chunks

Instructions:

  1. Wash the spinach 
  2. Peel the banana and cucumber
  3. Add everything to your blender jar
  4. Blend for up to 1 minute until well combined

4. Cucumber and Banana Smoothie

Coconut milk isn’t only for Thai curries and cocktails, it’s a delicious choice for smoothies as well. 

Not to be confused with coconut water, coconut molk is the white flesh of mature coconuts. The milk has a creamy, thick consistency.

Coconut milk is a high-calorie food, and about 93% of its calories come from fat. Although the fats are considered to be healthy medium-chain triglycerides (MCTs), I still would use it in moderation.

For weight loss smoothies, it’s best to use the unsweetened or low-fat variety. 

Ingredients:

  • ½ cup low-fat coconut milk
  • 1 banana
  • 1 cup baby spinach
  • ½ cucumber
  • 1 cup frozen papaya chunks

Instructions:

  1. Wash the spinach 
  2. Peel the banana and cucumber
  3. Place everything into your blender jar
  4. Blend for 1 minute until smooth
  5. Enjoy your delicious smoothie!

5. Blueberry Cucumber Smoothie

Blueberry Cucumber Smoothie

A diet rich in antioxidant-bursting blueberries may be just what you need if you’re looking to shed some pounds. 

Blueberries contain antioxidants called Catechins. One study performed on rats showed that after 90 days of consuming blueberry powder daily, the rats had less abdominal fat and lower cholesterol. In combination with a low-fat diet the benefits were boosted even further. 

Ingredients:

  • ½ cup unsweetened almond milk
  • ½ small cucumber
  • 1 cup frozen blueberries
  • ½ cup blackberries
  • 1 cup low-fat Greek yogurt
  • 1 tsp vanilla extract

Instructions:

  1. Wash the fresh blackberries
  2. Peel the cucumber
  3. Add everything to your blender jar
  4. Blend for 45 seconds
  5. Pear Cucumber Smoothie

6. Pear Ginger Cucumber Smoothie

Ginger in combination with a balanced diet and moderate exercise may help you reach your weight loss goals quicker. 

Obesity is often linked to inflammation and oxidative stress, which is caused by free radicals in your body. Ginger root contains natural antioxidants to help fight these free radicals.

Ginger not only can battle inflammation, but it may also help you to stay full longer. Some research even indicates that ginger can play a significant role in reducing belly fat.

The naturally occurring gingerols in ginger may also help you stabilize your blood sugar levels, which can be beneficial if you want to lose weight. 

Ingredients:

  • 1 cup water
  • 1 pear
  • 1 small cucumber
  • 1-inch ginger piece, peeled

Instructions:

  1. Peel the pear, ginger piece, and cucumber
  2. Add everything to your blender
  3. Blend for 45-60 seconds until smooth 
  4. Enjoy this healthy and easy cucumber smoothie!

7. Easy Weight Loss Smoothie

This is an easy cucumber smoothie for weight loss. All you need is a small cucumber, ½ cup of spinach and a kiwifruit. If you don’t like kiwis, simply swap it for an apple or a pear. For an even more refreshing taste, simply add some ice or frozen fruit.

Ingredients:

  • 1 small cucumber
  • ½ cup spinach
  • 1 kiwifruit

Instructions:

  1. Wash the spinach
  2. Peel the cucumber
  3. Scoop the flesh out of the kiwi
  4. Blend for 45-60 seconds on the highest setting
  5. Add some plain filtered water if you prefer a thinner consistency
  6. Enjoy this quick and easy weight loss smoothie!

8. Cucumber Celery Smoothie

Cucumber Celery Smoothie

Drinking pure celery juice first thing in the morning has been a new health trend that’s marketed as a miracle cure for boosting health and losing weight.

The key to long-term health and a healthy weight shouldn’t rely on a single food. A balanced, nutrient-rich diet combined with some exercise is the key to staying healthy.

While I’m not convinced that celery juice is a cure for everything, I do enjoy my glass of fresh celery juice in the morning.  

Celery juice is somewhat low in calories, having only 54 calories per cup. It’s also rich in nutrients (as all green veggies are), and replacing artificial high-sugar drinks with green smoothies can help you promote satiety and give your body the nutrients it needs to lose weight.

Ingredients:

  • 1 small cucumber
  • 1 green apple
  • 2 stalks celery, roughly chopped
  • ½ cup green tea, chilled
  • 1 cup ice cubes

Instructions:

  1. Brew ½ cup of green tea and keep it in the fridge for a few hours
  2. Peel the cucumber, apple, and celery
  3. Roughly chop the celery stalks 
  4. Add everything to your blender jar
  5. Blend for 60-90 seconds
  6. Enjoy your refreshing celery cucumber smoothie!

9. Nutrient-Dense Smoothie for Weight Loss

The first thing required to lose weight is replacing empty calories with nutrient-dense foods. Getting enough nutrients through your diet is key!

In our modern world, we tend to consume more and more calories with fewer nutrients. For example, white bread is rich in calories but provides almost no vitamins and minerals. 

If your diet consists mostly of empty calories, you’ll naturally feel hungry all the time. You’re adding up calories, but it’s like your body is saying “didn’t get the nutrients I need, give me more”.  

The best way to counter that trend is by choosing nutrient-dense foods. Foods that are low in calories but bursting with nutrients. Your body gets more nutrition bang for the calorie buck and you’ll feel satiated quicker. 

That’s why smoothies can be such a good tool for losing weight. You can choose the healthiest foods and combine it to a delicious smoothie in seconds. 

The most nutrient-dense foods are leafy greens such as kale, Swiss chard and spinach. Antioxidant-rich berries, and foods rich in heart-healthy fats such as seeds and nuts are also considered nutrient-dense.

Give your body the food it craves with this delicious, filling, nutrient-dense smoothie.

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 cucumber
  • ½ cup spinach
  • 3-4 cashew nuts
  • a small handful of mint leaves
  • 1 cup frozen mango chunks
  • 1 tsp vanilla extract

Instructions:

  1. Peel the cucumber and wash the mint leaves
  2. Add everything to your blender
  3. Blend for 45-60 seconds until smooth

10. Apple Cucumber Weight Loss Smoothie 

Apple Cucumber Weight Loss Smoothie

Apples are rich in antioxidants that may protect your cells and skin from oxidative damage. They’re also low in calories and high in dietary fiber. 

If you’re looking to slim down, you should aim to eat at least 30 grams of fiber each day.

Getting enough fiber can reduce your appetite and keep you feeling full for longer. An apple is roughly three times as filling as a chocolate bar, while having only 25% of the calories.

Green apples contain slightly more fiber than red apples. They also contain less carbs and sugar than the red variety, which makes them a good choice for weight loss smoothies. 

Unfortunately, apples are on the “dirty dozen” list, which makes them one of 12 fruits and veggies with the highest traces of pesticides. If you want to leave the peel on, it’s best to use organic apples or to wash them with baking soda.  

Ingredients:

  • ½ cup plain filtered water
  • ½ cucumber
  • 1 banana
  • 1 green apple
  • 1 cup baby spinach
  • juice of ½ lemon, freshly squeezed
  • ½ cup ice cubes

Instructions:

  1. Peel the apple, banana, and cucumber 
  2. Wash the baby spinach
  3. Squeeze the juice out of ½ lemon
  4. Place everything into your blender jar
  5. Blend for about 60 seconds

11. Kiwi Cucumber Smoothie

Enriched by nature, kiwi is a great source of vitamin C, E, essential minerals, and fiber.

Just like other fruits, kiwis are naturally low in calories and nutrient-dense, making them the perfect weight loss ingredient in our smoothies. 

In this study, participants who consumed kiwifruits daily for 12 weeks, significantly increased their vitamin C levels and improved their heart health. They also saw a 1.2-inch reduction in their waist seize. 

Ingredients:

  • 1 cup coconut water
  • 1 cucumber
  • 1 green apple
  • 1 kiwifruit
  • a small handful of mint leaves
  • 1 tsp flaxseeds
  • 1 cup ice cubes

Instructions:

  1. Peel the apple and cucumber
  2. Scoop the flesh out of the kiwi
  3. Wash the mint leaves
  4. Add everything to your blender jar
  5. Blend for 60 seconds until well combined

12. Cucumber Lemon Smoothie for Weight Loss

Cucumber Lemon Smoothie

For those of you who don’t enjoy the taste of green smoothies and green juices, adding some fresh lemon juice is a great way to boost the flavor. Almost any green smoothie will taste better, if you add some lemon. Be sure not to overdo it, or it can become too sour. 

Lemon juice by itself is acidic with a pH of around 2, but once metabolized it can become alkaline in your body with a pH above 7. If you’re trying to lose weight, it can be beneficial focusing on alkaline foods. Most fruits and veggies are alkaline. Leafy greens and other green veggies are considered highly alkaline. If you’re interested in more information about the alkaline diet, check out these alkaline smoothie recipes or alkaline juice recipes.

Ingredients:

  • 1 cup plain filtered water
  • 1 cucumber
  • juice of 1 lemon
  • a small handful of mint leaves
  • 2 tbsp honey 
  • ½ cup ice cubes

Instructions:

  1. Peel the cucumber
  2. Juice the lemon
  3. Wash the mint leaves
  4. Place everything to your blender jar
  5. Blend for roughly a minute
  6. Enjoy this delicious cucumber smoothie!

13. Cucumber Pineapple Weight Loss Smoothie

Cucumber Pineapple Weight Loss Smoothie

Pineapple not only taste great, but it’s super nutritious as well. It’s bursting with vitamins, minerals, and dietary fiber. Fresh pineapple is fat-free and one cup only has 80 calories. If you’re suffering from inflammation, pineapples should be on your grocery list. 

Pineapples are rich in bromelain, an anti-inflammatory enzyme that also may be beneficial for weight loss. It’s believed that bromelain may inhibit fat production and may even help burn some fat.

 Ingredients:

  • 1 cup plain filtered water
  • ½ cucumber
  • 1 banana
  • 1 cup frozen pineapple chunks
  • 1 cup frozen mango chunks
  • juice of ½ lime, freshly squeezed
  • a small handful of fresh mint leaves

Instructions:

  1. Peel the banana and cucumber
  2. Wash the mint leaves
  3. Squeeze the juice out of ½ lime
  4. Add everything to your blender jar
  5. Blend for up to 1 minute until smooth and creamy

14. Anti-Inflammatory Cucumber Smoothie

Pineapple Ginger Cucumber Smoothie

This anti-inflammatory smoothie combines the best weight loss foods in one recipe. It tastes so refreshing, and it is the perfect smoothie for those hot summer days. 

Coconut water and fruits and vegetables with a high water content will keep your body hydrated.

Being well-hydrated is important when you’re trying to achieve a healthy weight.

It can help you feeling less fatigue when you’re on a calorie-restricted diet. Your body simply works better and more efficiently and you naturally feel better if you’re hydrated. 

Not only does your body benefit from proper hydration, drinking more also increases your resting energy expenditure, your body burns more calories. 

Drinking just 17 oz of water can result in an additional 23 calories burned according to several studies.

The results were even better with cold water and beverages, since your body uses extra energy to warm the drink up to your body temperature. 

Drinking an extra glass of water (or smoothie) before meals also reduces appetite which can lead to weight loss.

In this study, participants who drank water before meals, lost an impressive 44% more weight, compared to those participants who did not. Stay hydrated! 

Ingredients:

  • 1 cup coconut water
  • ½ cucumber 
  • 1 cup frozen pineapple chunks
  • 1 stalk celery
  • 1-inch fresh ginger piece
  • ½ lemon, peeled
  • a small handful of fresh mint leaves

Instructions:

  1. Wash the celery and mint leaves
  2. Peel the lemon, cucumber, and ginger
  3. Place everything into your blender jar
  4. Start blending for up to 1 minute

15. Carrot Cucumber Smoothie

Carrot Cucumber Smoothie

Weight loss and living a healthier lifestyle doesn’t have to be complicated. You won’t need to count calories, you don’t need to count carbs. And you definitely won’t have to follow a restrictive diet focused on single foods, like the grapefruit diet.

All you’ll need to do is replacing unhealthy choices with healthier options, slowly, step by step.

A diet only works as long as you’re following the diet. Once you’re back to your old eating habits, the positive benefits will vanish and you’re searching for the next diet. 

The only diet that will ever work are long-term changes.

I know marketers will tell you something different, but that’s part of their business. If you make a living selling diets and supplements, you’re interested in repeating customers. 

People who successfully lost weight for the long-term won’t buy the next magic pill or follow the latest diet craze. 

So, the only solution to keeping the weight off, is making changes to your diet permanently. You won’t need to radically change your diet overnight, it’s way more effective to start slow!

If you really want to make your habits stick, approach your new habits in a realistic and progressive way. Don’t try to change too much too quickly!

If you want to become healthier and lose weight, start by drinking one smoothie a week, until you ultimately have one smoothie every day.

At first, make your new habits to achieve so easy, that it’s impossible to fail. Over time the positive changes will compound and you’ll need a telescope to look back where you’ve started. 

Ingredients:

  • 1 cup plain filtered water
  • 1 small cucumber
  • 1 pear
  • 2 carrots, peeled and chopped
  • juice of ½ small lemon
  • 1 cup ice cubes

Instructions:

  1. Peel the pear, carrots, and cucumber
  2. Squeeze the juice out of half a small lemon
  3. Add everything to your blender jar
  4. Blend for 60-90 seconds depending on the strength of your blender
  5. Enjoy this healthy carrot cucumber smoothie!

These were my favorite cucumber smoothies for weight loss. I hope these smoothie recipes can benefit you on your health journey. Smoothies can provide you with energy, help you lose weight, regain strength, and make you look and feel better. Let these smoothie recipes be your starting point to living a more vibrant, happier, and healthier life! Do you have any weight loss smoothie recipes you’d like to share? Any questions about smoothies? I’ll be happy to help you out in the comments section below. 

Vibrant Happy Healthy

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