Smoothie Recipes for Six-Pack Abs

7 Smoothie Recipes for Six-Pack Abs

It’s no secret that abs are made in the kitchen. Preparing several healthy meals every day can be challenging, that’s where smoothies for six-pack abs come in. It won’t take you more than a few minutes to make a delicious smoothie your abs will love. 

A little down below you’ll find my favorite smoothie recipes for six-pack abs. It’s important to fill your diet with lots nutrient-dense foods, such as fruits and veggies, if your goal is to get leaner. 

Best Ingredients for Six-Pack Abs Smoothies

Women with Six-Pack Abs

Try to eat healthy, whole, unprocessed foods as often as possible. It’s best to cut back on junk food, sugar and alcohol, and to replace them with lean protein, complex carbs, and nutrient-rich veggies and fruits. 

To lose weight and get leaner, it’s important to stay in a calorie deficit. A fitness tracker like a Fitbit or this calorie calculator may help you define your calorie target for each day. 

When you’re trying to lose weight, it’s best to keep your calorie deficit small. Try to stay within a 100-500 calories deficit each day. You should also aim for 0.6-1.1 grams of protein per pound of bodyweight to avoid losing muscle mass. 

To get the most bang out of your calorie buck, choose foods that are low in calories and high in nutrients. Here’s a list of foods that can help you achieve a lean body and six-pack abs:

  • Green Tea – is one of the best beverages you can drink for fat loss and defined six-pack abs. It’s filled with antioxidants that may help you become leaner.  The main antioxidant in green tea is called epigallocatechin gallate (EGCG). This compound is believed to help break down fat cells and boost your metabolism. Green tea also contains caffeine. The mild stimulant has been found to not only aid fat loss, but improve your exercise performance as well.
  • Berries – are one of the healthiest foods on the planet. They’re rich in antioxidants and low in calories. You’ll need plenty of antioxidants if you’re following an intense workout routine. The muscle soreness you experience after workouts is a sign of inflammation. Antioxidants can help you fight inflammation and therefore recover faster. Berries are also a popular choice for people following a low-carb diet. They can even be eaten in small amounts if you’re on a restrictive keto diet. 
  • Bananas – are great for building six-pack abs, as they contain complex carbs. Clean carbs provide you with the energy you need for intense workouts. Bananas also contain potassium which is important to eliminate water retention in your body. 
  • Greek Yogurt – non-fat plain Greek yogurt is one of the best foods you can eat for strong six-pack abs. It has twice as much protein and only half the sugar and sodium than regular yogurt. The high protein content can help you feel full longer and stay in a calorie deficit more easily. If you want to add more of this powerful food into your diet, check out these Greek yogurt smoothie recipes
  • Coffee – contains a number of stimulants, the main stimulant being caffeine. Caffeine can help you stay alert and raise your metabolic rate. The higher your metabolic rate, the more calories you’ll burn during your day, and the leaner you can get. This study found that caffeine can increase fat burning by almost 30%! Caffeine in small doses might help you become leaner, but make sure not to overdo it. Too much caffeine can have nasty side effects
  • Unsweetened Almond Milk – is a great weight loss food. It contains up to 80% fewer calories than regular dairy milk. It’s best to stay away from sweetened varieties, as these can contain added sugar, more calories, and nasty chemicals. Try to choose organic unsweetened almond milk whenever possible. The fewer ingredients the almond milk has, the better it usually is. You could also make your own almond milk at home, if you have a good blender for nut milk or almond milk juicer
  • Leafy Greens – are your best friend if you want to get leaner. They have the perfect combo for a six-pack diet, as they’re low in calories and high in nutrients. Leafy greens are a great way to boost nutrition without increasing your calories. 
  • Cayenne Pepper – when you eat spicy, it’ll cause your body’s temperature to rise. You’ll naturally burn more calories. Not only can cayenne pepper increase your metabolism, it also can help with cravings. This study found that people consuming red pepper had less appetite and lost weight. You could cook with cayenne pepper, or simply add powdered cayenne pepper to your smoothies. Always start with a small dose to see how your body reacts. 
  • Whey Protein Powder – if you’re trying to gain muscles, protein is essential. It provides your body with the fuel it needs to build muscles. It also can help you feel full longer with fewer calories. 
  • Nuts – are a good source of monounsaturated fats. Not all fats are created equal. Your body needs healthy fats in order to function properly and lose weight. Nuts and other sources of healthy plant-based fats such as avocados and seeds can help you feel more satisfied, making it easier for you to stick to your calorie-reduced diet plan
  • Oats – I know some people might disagree, but oats should be on your shopping list. It contains plenty of fiber and complex carbs that keep your energy levels high and help build lean muscle mass. 

Smoothie Recipes for Six-Pack Abs

You can’t out-train a a bad diet! You can do endless reps of sit-ups, but if you never burn the fat that covers your abs, the world won’t see them. Sculpting six-pack abs requires a disciplined diet.  

So, it’s time to ditch that chocolate bar and have some delicious and healthy smoothies for six-pack abs instead. 

1. Six-Pack Abs Green Smoothie 

Spinach Smoothie for Six-Pack Abs

Even if a smoothie is green doesn’t mean it’s always healthy. The ingredients you choose for your green smoothies could add unnecessary sugars and empty calories. It’s best to stay away from additional sweeteners like honey or agave syrup if your goal is to become leaner. 

If you’re using dairy milk as your liquid base, it’s best to choose skim milk or low-fat milk. If you want an even lower-calorie version of this smoothie, replace the skim milk for unsweetened almond milk or plain filtered water.

Ingredients:

  • ¾ cup skim milk 
  • 1 cup baby spinach
  • 1 banana, sliced and frozen
  • ½ cup fat-free Greek yogurt

Instructions: 

  1. Peel, slice, and freeze the banana the day before
  2. If you don’t have a frozen banana, simply add some ice instead
  3. Wash the baby spinach
  4. Add everything to your blender jar
  5. Blend on the highest setting for 60 seconds until smooth

2. Tropical Pineapple Protein Smoothie

This smoothie not only contains plenty of six-pack-friendly foods, but  tastes super delicious as well. 

Coconut milk does contains very small amounts of medium-chain triglycerides fatty acids (MCTs) that are believed to help burn fat. The levels are so low, however, that it’s unlikely to significantly help your body lose weight. Try to choose light coconut milk to save unnecessary calories and fat. 

It’s also important to choose the unsweetened variety to avoid excess amounts of sugar. Refined sugar is one of your biggest enemies if you’re trying to slim down. 

Ingredients:

  • ½ cup light coconut milk, unsweetened
  • ½ cup frozen pineapple chunks
  • 1 banana
  • 1 scoop vanilla whey protein powder

Instructions:

  1. Peel the banana
  2. Add all ingredients to your blender jar
  3. Blend for 45-60 seconds until smooth and creamy

3. Fat-Burning Green Tea Smoothie

Green Tea Smoothie Six-Pack Abs

Green tea can be a powerful tool for getting a lean, defined body.

Researchers studied more than 1,000 people over a decade and found that green tea drinkers had 20 percent less body fat compared to non-drinkers. That’s huge!

This green tea smoothie has it all: powerful antioxidants, caffeine, healthy fats, essential minerals vitamins. It’s the perfect smoothie for those days when you’re not feeling like working out, but doing it anyway. 

Ingredients:

  • 1 cup green tea, chilled
  • 1 cup frozen mango chunks
  • 1 cup baby spinach
  • 1 avocado

Instructions:

  1. Brew 1 cup of green tea 
  2. Keep the green tea in the fridge for a couple of hours
  3. Wash the baby spinach
  4. Scoop the flesh out of the avocado
  5. Blend for 1 minute on the highest setting

4. Blueberry Smoothie for 6-Pack Abs

Although blueberries are tiny, they’re more powerful than you might imagine. These little berries contain potent antioxidants, that may kick-start your fat burning process. 

According to this animal study, blueberries may help you lower belly fat and reduce diabetes risk. Rats that consumed blueberry powder for 90 days had less abdominal fat, lower cholesterol, and improved insulin sensitivity. The results were even more impressive for those also following a low-fat diet.

Ingredients:

  • 1 cup skim milk
  • ¾ cup fat-free Greek yogurt
  • 1 banana
  • 1 cup frozen blueberries

Instructions:

  1. Peel the banana
  2. Place everything into your blender jar
  3. Blend for up to 1 minute

5. Coffee Breakfast Smoothie

Coffee Smoothie for Six-Pack Abs

This smoothie is perfect for those days when you don’t feel like getting up. Not only can caffeine wake you up, it also increases your metabolic rate and can help your body to burn more calories. 

According to this study, caffeine sends signals to the fat cells telling them to burn fat. It does this by increasing adrenaline. 

Caffeine can increase the amount of calories your body burns by increasing your resting metabolic rate. The effect seems to be less significant in obese people though.

This study shows that caffeine might increase metabolism by almost 30% in lean people, while the increase was “only” 10% in obese people. 

There are a few major downsides to caffeine as a weight loss tool though. If you’re overdoing it, caffeine can have nasty side effectsYou’ll also become tolerant to the fat-burning effects of caffeine over time.

Ingredients:

  • 1 cup coffee, chilled
  • 2 bananas, sliced and frozen
  • 1 cup fat-free Greek yogurt
  • ½ tsp vanilla extract
  • ½ cup ice 

Instructions:

  1. Peel, slice, and freeze the bananas the day before
  2. Brew 1 cup of coffee
  3. Let the coffee chill in the fridge for a few hours
  4. Place all ingredients into the blender jar
  5. Blend for 45-60 seconds until well combined

6. Matcha Green Tea Smoothie

Matcha powder is a form of green tea. While green tea usually comes in the form of tea bags, matcha is always in powder form. It is whole green tea leaves that have been ground into a bright green, fine powder.

Matcha has higher amounts of both caffeine and antioxidants than green tea in bags. It’s basically green tea on steroids. A single cup of matcha has up to 137-times more antioxidants than one cup of regular green tea. 

The main antioxidant in matcha is epigallocatechin gallate (EGCG). This potent antioxidant is believed to help break down fat cells and speed up metabolism

Matcha or green tea by itself won’t magically let your fat disappear overnight.  In combination with a balanced diet and exercise, however, it may further improve your results. 

Ingredients:

  • ¾ cup unsweetened almond milk
  • 1 tsp matcha green tea powder
  • ½ cup baby spinach
  • 1 banana, sliced and frozen
  • 1 scoop vanilla whey protein powder

Instructions:

  1. Peel, slice, and freeze the banana the day before
  2. Wash the baby spinach
  3. Add everything into your blender jar
  4. Blend on the highest setting for 1 minute

7. Spicy Sweet Metabolism Smoothie

Six Pack Abs Smoothie

This spicy smoothie contains cayenne pepper, a natural herb that may help you burn more calories. Cayenne pepper is believed to boost metabolism as well as suppress appetite.

In this study, participants who ate chili pepper burned more calories for up to 30 minutes after eating it.

When you eat spicy, it causes your body’s temperature to rise. Your body automatically tries to cool down and uses calories to achieve that. Over time, however, your body builds up a tolerance and the effects can decrease. 

Ingredients:

  • 1 cup light coconut milk, unsweetened
  • 1 cup frozen mango chunks
  • 1 banana
  • a hint of cayenne pepper powder

Instructions:

  1. Peel the banana
  2. Add everything into your blender jar
  3. Blend for 45 seconds until smooth

These were my favorite smoothie recipes for six-pack abs. I hope these smoothie recipes will help you on your journey to becoming stronger and leaner. Do you have any six-pack abs smoothie recipes you’d like to share? Any questions about smoothies? I’ll be happy to help you out in the comments section below!

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