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Day #16 Blend it at breakfast

There’s a reason the world’s gone mad for smoothies – they fill you up and could fight fat. Here’s how to get them into your life for Day #16 of our January small change big difference special. Scroll down to find out more if you’re just joined us

Smoothies are not only quick and filling but when they’re prepared in the blender, they can also fight fat, says Professor Barbara Rolls, a researcher at Pennsylvania State University and author of The Volumetrics Eating Plan: Techniques and Recipes for Feeling Full on Fewer Calories (HarperCollins £10.90 from Amazon).

Rolls’s research found that foods with more air (honestly!) such as shakes prepared in the blender (and even low-fat frozen desserts – more on that in a coming tweak) provide more satiety, especially if you blend them for a little longer than you think they need.

berries smooothie

A protein smoothie is a good choice for a hunger-busting breakfast as powdered protein is proven to keep hunger at bay.

Right now I like The Protein Works Naked Whey Protein Vanilla (£12.99 for 500g from Amazon) as it’s only sweetened with stevia (a naturally sweet plant). Some people find whey upsets their tummy in which case I would recommend Sunwarrior Ultimate Raw Superfood Protein Vanilla Powder (£33.27 for 1kg from Amazon) made from sprouted brown rice and also sweetened with stevia only.

Mind you, these are expensive and a nutritional scientist once told me that milk – whether it’s cow’s or something such as almond – or yoghurt can provide a good protein base for a breakfast smoothie. Definitely cheaper.

My morning smoothie contains the following:

1 scoop protein (whey or brown rice – see above)

A few ice cubes and about 250 ml water or almond milk

1 handful kale or spinach (don’t worry you can’t taste it once it’s blended) plus some parsley and any other vegetable I have lying around the fridge

1 banana or one apple

1 superfood such as Linwoods crushed flaxseeds or chia seeds (from supermarkets)

I blend it all together into a creamy delight and consume – it keeps me going until lunch.

Green Smoothie Slider


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JUST JOINED THE HEALTHISTA JANUARY TWEAK DIET? here are some guidelines to get you started

What is the Tweak diet? Designed for anyone who doesn’t want to go on a big starv-y diet during January, we deliver you one new small change to make to your diet or lifestyle on each day in January. You continue each change throughout the month and come February, be on your way to weight loss and new healthy habits you can keep all year. You in?

1. Start anytime. Some of you will be starting on January 1st, but that’s not compulsory. If you’re joining us after January 1st, simply go back to Day 1 and start from there.

2. Continue with each of your small changes throughout the month and come end January, you will have built up a heap of new healthy habits and will be well on your way to losing weight and feeling better.

3. If you fall off the wagon just get back on asap If you don’t manage to keep up all your small changes every day, don’t worry. Just get back on the next day or even better, at the next meal.

4. Measure once at the start and once at the end. That’s all Take your waist, hip and bust measurements at the start and end of your tweak-a-thin journey.

5. Send us selfies of your tweak-a-thin journey Post them to Healthistaon TwitterFacebook and in the comments below. At the end of January we’ll publish them and you’ll be in with a chance of winning a Healthista exclusive pamper hamper handpicked by yours truly.

6. Do what you can Obviously you don’t have to do every single tweak we suggest. Even just one will make a difference as we’ve handpicked each change to be small but powerful.  The more you do though, the better your results.


More posts in Healthista’s January Daily Tweak Diet

Day #1 Record everything you eat

Day #2 Drink two litres of water daily

Day #3 Your at-a-glance portion guide

Day #4: Have a protein breakfast for weight loss

Day #5 Cut back on sugar with these simple tips

Day #6 Burn an extra 500 calories a day (without the gym)

Day #7 Snack on 40 almonds a day

Day #8 Is it real hunger or a craving?

Day #9 Take the stairs – five times

Day #10 Add flavour without calories

Day #11 Weigh yourself once a week

Day #12 Drink four cups of green tea a day

Day #13 The 4 words that can stop emotional eating

Day #14 Eat fat-burning foods

Day #15 Have a bitter green salad before dinner




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