5 Ultimate Smoothies to Break Intermittent Fasting

Intermittent fasting has become a popular dietary practice for its potential health benefits, including weight loss and improved metabolism. 

One great way to make your fasting window more enjoyable is by incorporating delicious and nutritious smoothies for when you’re ready to break the fast.

When should you drink intermittent fasting smoothies?

The answer is when you are breaking the fast. You should only be consuming the smoothie during the eating window when you start back up your caloric intake.

I am going to explore why intermittent fasting smoothies are a great choice.

I’ll also cover with you when to consume them, the best ingredients to use and to avoid, how to make these smoothies. I also have a list of the best smoothies you should try.

Read on to learn all about intermittent fasting smoothies and try these easy recipes for yourself.

Why Intermittent Fasting Smoothies Are Great

Intermittent fasting smoothies offer a convenient way to break your fast while providing essential nutrients for best results. 

They are easy to prepare, gentle on your digestive system, and can help you maintain your fasting goals by preventing overeating during your eating window.

When To Consume Your Intermittent Fasting Smoothie

The timing of your smoothie consumption is crucial. It’s best to enjoy these satisfying smoothies fresh out of your fasting period. 

This not only breaks your fast gently but also provides your body with essential nutrients as well as protein to kickstart your day in an easy way.

Quick Overview of Intermittent Fasting

Before we dive into the world of smoothies, let’s briefly examine the different types of intermittent fasting and their potential benefits you can reap from IF.

One thing to know is that intermittent fasting or IF for short, is not magic. 

It is simply a tool. It is a schedule of eating to help with calorie intake, weight loss, and improving overall health.

Popular Types of Intermittent Fasting

Intermittent fasting comes in various forms, each with its unique approach and potential health advantages such as improved insulin sensitivity and decreased insulin resistance. 

Intermittent fasting is simply a pattern of eating. 

For example, someone might fast for 16 hours starting at 9 PM, not eating again until 1 PM the next day. Most of their fast takes place when sleeping.

This may help the person to actually consume less calories over the day than someone who is not intermittent fasting.

Related Post: Do Calories Actually Reset?

Zero calorie drinks can be enjoyed during the fast such as herbal tea, green tea or black coffee.

Intermittent fasting has many benefits such as improved insulin sensitivity, improved cell turnover, improved blood pressure, improved cognitive function and decreased risk of cancer for example.

Here are some popular fasting methods:

• The 16/8  and 19/5 Methods

This method involves fasting for 16 hours a day and restricting your eating to an 8-hour window. It’s one of the most commonly practiced forms of intermittent fasting.

You can also choose to try the 19/5 method and switch to a 5 hour window of eating and 19 hour period of fasting, but this method is a bit harder and not for everyone.

Related Post: 19/5 vs. 16/8 Intermittent Fasting Methods: How To Choose

• The 5:2 Diet 

In this approach, you eat normally for five days a week and significantly reduce your calorie intake (around 500-600 calories) on the other two non-consecutive days.

• The Eat-Stop-Eat Method

This method includes fasting for a full 24 hours once or twice a week. It can be more challenging but offers extended fasting benefits.

This is not an exhaustive list of all methods, but these are the most popular.

Now, back to smoothie talk.

Best Ingredients To Use In Intermittent Fasting Smoothies

Creating a nutrient packed and delicious smoothie is all about choosing the right ingredients. After all, healthy foods are important.

Here’s a list of top notch healthy ingredients to include in your intermittent fasting smoothies that you can get at nearly all grocery stores:

Greek Yogurt

Greek yogurt is an excellent source of protein, which can help you stay full and satisfied during your fasting window. It also provides probiotics for gut health.

Greek yogurt works wonderfully in smoothies and is lower in calories than regular yogurt.

Yogurt is key to having delicious smoothies and it will help to make your smoothies oh so… smooth!

Fresh Fruit

A variety of fruits like berries, bananas, and mangoes can add natural sweetness and a burst of vitamins, minerals, and fiber to your smoothie.

Instead of using ice, simply freeze the fruit instead.

This will ensure your smoothie is not watered down from the excess moisture as the ice melts.

You might want to stay away from fruit juices as they usually contain more calories and overall sugar.

Almond Milk

Unsweetened almond milk is a low calorie alternative to dairy milk. It’s rich in vitamins and minerals while being low in sugar. It also has some protein.

Using almond milk is going to save you a TON of calories when used in place of regular whole milk or 2% milk.

Unsweetened almond milk only contains 15 calories per cup!

Vegetables such as Leafy Greens

Adding leafy greens like spinach or kale to your smoothie boosts its nutritional value with vitamins and antioxidants.

Green smoothies can be very delicious, especially when made correctly.

You could also use carrots, beets, or any vegetable of your choice.

Protein Powder

Protein powder, such as whey or plant based options, can help maintain muscle mass and keep you feeling full.

Protein intake is so important, especially when losing weight.

Adequate protein in your diet helps prevent the breakdown of muscle and also will help you to build muscle is strength training.

Artificial Sweetener (Optional)

For those who prefer extra sweetness, a small amount of artificial sweetener can be added. 

I use artificial sweetener in my smoothies only because I like the sweeter taste without all of the excess calories from regular sugar.

One of my favorite artificial sweetener types is Swerve, which is a erythritol sweetener.

I like this type because it is actually derived from plants and does not have an effect on insulin levels, which is perfect for diabetics.

You can use any type you like, such as Splenda, Sweet N Low, or Monk Fruit.

Keep in mind artificial sweeteners are not for everyone and some people’s digestive tracts do not agree with them. If this is you, use the next options.

Related Post: Try this Best Tropical Smoothie Without Sugar

Honey 

Honey is a natural sweetener that can add flavor while providing antioxidants and potential allergy relief.

Honey does contain about 70 calories per tablespoon. So you want to make sure you use it in moderation.

Maple Syrup

Maple syrup is an excellent natural sweetener to enhance the flavor of your smoothies. 

Its distinct, rich taste complements various ingredients while adding a touch of warmth to your blend. 

Maple syrup contains approximately 52 calories per tablespoon, making it a sweet yet calorie conscious choice to add a delightful sweetness to your smoothie without overwhelming your calorie intake.

Healthy Fats

Incorporate sources of healthy fats like avocado or chia seeds for added creaminess and satiety.

You can also even try adding in a small amount of nuts, but keep in mind the calorie content.

Related Post: Should You Consume Fat In A Calorie Deficit?

Nuts and Seeds

Nuts and seeds, such as almonds, flaxseeds, or chia seeds, offer fiber and healthy fats for sustained energy.

You can also even use pumpkin seeds or sunflower seeds.

Give them a try!

Intermittent Fasting Smoothie Ingredients To Avoid

While the list of great ingredients is long, there are a few you should steer clear of to ensure your smoothies align with your fasting goals:

• High Sugar Fruit Juices: Avoid fruit juices with excessive sugar content, as they can lead to blood sugar spikes and crashes.
• Full Fat Dairy: High fat dairy products can add unnecessary calories and may be harder to digest.
• Processed Sugars: Refrain from adding processed sugars, as they can disrupt your fasting state.
• Excessive Nut Butter: While nut butter can be nutritious, it’s calorie dense, so use it sparingly. This means excess amounts of peanut butter.

How To Make Intermittent Fasting Smoothies

Creating the perfect intermittent fasting smoothie requires more than just tossing ingredients into a blender. 

Here’s how to make a satisfying and nutritious smoothie:

1. Choose Your Base 

Start with a liquid base like almond milk or water. Add your base per the recipe you are using to the blender.

You can use any blender you wish, such as a Nutribullet or Ninja. A cheap store blender also works just fine.

2. Add Greens

Add a handful of leafy greens for added vitamins and fiber to the blender.

3. Incorporate Protein 

Include a source of protein like Greek yogurt or protein powder. 

You could also even use low fat cottage cheese or low fat regular yogurt!

Related Post: Try This Low Calorie Cottage Cheese Ice Cream

4. Add Fruits 

Toss in fresh or frozen fruits for flavor and nutrients. Like I said, I always use frozen fruit so that no ice is needed.

If you are making a fruit based smoothie it is also best to make sure the fruit is frozen if you can.

5. Include Healthy Fats 

Add a teaspoon of chia seeds or a slice of avocado for creaminess and healthy fats.

6. Sweeten Wisely

If desired, use a small amount of honey or artificial sweetener for sweetness.

You might want to wait to do this until last as you don’t want to make your smoothie TOO sweet. You will get some natural sweetness from any fruit you use.

7. Blend

Blend all ingredients until smooth, and adjust the consistency by adding more liquid if needed.

The last thing you need to do is pour it into your favorite glass.

5 Ultimate Intermittent Fasting Smoothies To Try

Now, the moment you’ve been waiting for, I have five mouthwatering smoothie recipes designed to complement your intermittent fasting journey. 

Let’s explore each one so you can pick the perfect smoothie recipe.

Smoothie 1: Energizing Berry Blast

Ingredients:

• 1 cup of spinach (or your favorite leafy greens)
• 1/2 cup of frozen mixed berries (strawberries, blueberries, and raspberries)
• 1/2 frozen banana
• 1/2 cup Greek yogurt
• 1 tablespoon chia seeds
• 1/2 cup almond milk

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.
3. Serve and enjoy!

Nutritional Benefits: This smoothie is packed with antioxidants, vitamins, and fiber, making it a perfect lunch time pick me up to boost energy levels.

Smoothie 2: Creamy Green Protein Delight

Ingredients:

• 1 cup of spinach
• 1/2 avocado
• 1/2 banana
• 1 scoop of your favorite protein powder
• 1 tablespoon almond butter
• 1 cup almond milk

Instructions:

1. Combine all ingredients in a blender.
2. Blend until creamy and well mixed.
3. Pour into a glass and savor!

Nutritional Benefits: This smoothie is an excellent source of healthy fats, protein, and fiber, providing lasting energy throughout your day.

Smoothie 3: Tropical Paradise

Ingredients:

• 1/2 cup fresh pineapple chunks
• 1/2 cup mango chunks
• 1/2 cup Greek yogurt
• 1/2 cup coconut water
• 1 tablespoon honey (optional)

Instructions:

1. Add all ingredients to a blender.
2. Blend until smooth and tropical!
3. Pour into a glass and imagine you’re on a beach.

Nutritional Benefits: This smoothie transports you to the tropics while offering a dose of vitamins, probiotics, and natural sweetness. So good!

Smoothie 4: Nutty Banana Bliss

Ingredients:

• 1 banana
• 1 tablespoon almond butter
• 1/2 cup spinach
• 1/2 cup Greek yogurt
• 1 teaspoon honey (optional)
• 1/2 cup almond milk

Instructions:

Place all ingredients in a blender.

1. Blend until smooth and nutty.
2. Serve in a tall glass and enjoy!

Nutritional Benefits: Packed with potassium, protein, and healthy fats, this smoothie is a delightful blend of flavors and textures.

Smoothie 5: Chocolate Peanut Butter Protein

Ingredients:

• 1 scoop chocolate protein powder
• 1 tablespoon peanut butter
• 1 banana
• 1 cup spinach
• 1/2 cup almond milk

Instructions:

1. Combine all ingredients in a blender.
2. Blend until creamy and chocolatey.
3. Pour into a glass, sip, and indulge!

Nutritional Benefits: Despite its dessert-like taste, this smoothie is rich in protein, fiber, and healthy fats, perfect for your fasting regimen.

Last Words

Intermittent fasting can be a rewarding dietary practice, and incorporating smoothies can make your fasting experience even more enjoyable. 

By following these guidelines on when to consume your smoothie, understanding different types of intermittent fasting, selecting the right ingredients, and avoiding certain ones, you can create delicious and nourishing intermittent fasting smoothies. 

Experiment with my five ultimate smoothie recipes to find your favorites and make breaking your intermittent fasting a breeze.

Remember to consult with your doctor before starting any new dietary regimen, especially if you have underlying health conditions or concerns. 

Intermittent fasting is not for everyone! Especially if you have certain medical conditions that prohibit periods of fasting.

Enjoy your intermittent fasting journey and savor every sip of these ultimate smoothies!