Get the 10 best flat tummy smoothie recipes! Learn the secrets to making flat belly smoothie recipes for weight loss, and why they might work. Lots of people want detox smoothies for flat stomach, flat belly smoothies for weight loss, and belly fat smoothies for bloating. Get the scoop on what’s fad diet hype and what’s legit about belly fat burning smoothies here!
Looking for a smoothie for a flat tummy? While I wouldn’t recommend an entire belly fat smoothie diet (it is good to have to chew your food sometimes), weight loss smoothie recipes can have a place in an overall healthy diet.
The ingredients in a belly fat smoothie that help with fat loss may also reduce bloating. For example, smoothies are hydrating, helping us to feel full on fewer calories with fluid volume.
Though counterintuitive, staying well hydrated may also help us prevent water retention that leads to bloating. (Important! Consult with a physician familiar with your medical history if your water retention is due to a medical condition such as heart failure or kidney disease. General nutrition information on the web may not apply to you.)
Good smoothies that burn belly fat recipes will also contain fruits and vegetables. These provide water and fiber to help us feel full on fewer calories for weight loss. Fruits and veggies also contain potassium, which helps to maintain a healthy fluid balance in the body by blunting the effects of sodium (source).
➕ Does the flat tummy smoothie work?
Everyone seems to want smoothies to lose belly fat fast, but you must maintain a calorie deficit to lose weight. It doesn’t actually matter if your weight loss diet contains smoothies or not. Rather, you need to find a healthy diet that helps you feel full on fewer calories than the calories needed to maintain your current weight.
Can smoothies help you get a flat stomach? Staying hydrated and eating a diet rich in potassium can help reduce bloating, giving the appearance of a flatter stomach. Unfortunately though, you cannot target fat loss to specific parts of your body.
Thus, “belly fat burner smoothies” is actually a misnomer. When you lose weight, you may notice your thighs, face, arms, breasts, or other parts of the body slimming down first. Eventually, as you reach a healthy weight range, your stomach should slim down too if you were carrying excess fat in that area.
So, keep in mind that the “belly busting smoothies” in this list are actually overall weight loss smoothies, not specifically smoothies to burn belly fat. And you’ll only see weight loss with these smoothies if you're maintaining an overall caloric deficit over time. Medically supervised weight loss programs using meal replacement shakes have participants maintain a low calorie diet relative to their needs.
Flat Belly Smoothie Ingredients
The best shakes to lose belly fat always have one or more of the following:
- Whole fruits and/or vegetables: Unlike vegetable and fruit juices, whole fruits and veggies contain filling fiber. (They’re also rich in antioxidants like vitamin C and other nutrients.)
- Fluid volume: Fluids in “belly fat burning shakes” are typically either from water or milk. This fluid is another way to help volume eaters feel satisfied.
- Protein: Protein powder, dairy milk, Greek yogurt, soy milk, and protein-fortified almond milk or oat milk add protein to smoothies. Protein is considered the most satiating macronutrient, and a critical component of satisfying meals.
In the “burn belly fat smoothie” at the end of the article, you can see I’ve included all three of these:
- 1 cup frozen strawberries (fruit)
- 1 cup unsweetened soy milk (fluid volume)
- 1 scoop protein powder
You can use this formula to create belly burning smoothies that are vegan, low carb, keto, gluten free, etc. depending on the protein powder used.
If you’re using belly fat loss smoothies as a meal rather than a snack, I’d also add a source of healthy fat. Avocado, nuts, seeds, and peanut butter are some good options. The Flat Belly Diet book recommends consuming a source of heart-healthy monounsaturated fats with every meal to help you feel full.
I’d aim to limit added sugars, too much added fat, added salt, and ultra-processed foods in healthy smoothies. Fruits provide some natural sweetness to smoothies so you can skip added sugar like maple syrup and honey. (However, if you use protein powder, using a sweetened option IMO can make the smoothie taste much better.)
Detox Flat Tummy Smoothie
What about detox smoothies? “Detox smoothie” is pretty much a sham marketing term. Your healthy liver and kidneys are at work doing all the detoxing you need.
The best thing you can do to help your body detox is maintain an overall healthy lifestyle. This includes all the regular things like enjoying a nutritious diet, regular physical activity, adequate sleep, and reducing stress levels. It may not feel as exciting as trying a detox shake, but it is truly the best way to go.
In fact, some detox belly fat shakes you buy online may work directly against your health goals. Some diet shakes contain substances that can cause GI distress (including diarrhea). Others may contain herbals and dietary supplements that make your liver work harder, as you try to clear these substances from your system (source).
⭐ 10 Flat Belly Diet Smoothie Recipes
What follows are my 10 favorite flat tummy smoothie recipes. These smoothies are (mostly) under 200 calories, rich, creamy, and delicious!
Smoothies to Get Rid of Belly Fat
If you use cow’s milk, this pineapple smoothie whips up extra airy and creamy. At under 100 calories, and only 4 simple ingredients, you can’t go wrong with this for a snack.
Here’s another 100 calorie flat belly smoothie option. This one contains strawberry and applesauce, for a sweet and low calorie treat.
If you’re using a vegan, low carb, or keto diet for weight loss, you don’t have to give up smoothies! Here’s a smoothie with healthy fat from avocado, creamy light coconut milk, and an assortment of juicy berries. It’s a little higher in calories than the other smoothies on this list, so why not add some protein and make it a meal?
Banana Smoothie for Flat Tummy
If you like bananas, they are a great way to sweeten smoothies without sugar added. Additionally, bananas provide fiber and potassium you don’t get in added sugars. Remember, fiber helps keep you full, and potassium may help reduce bloating.
Flat Belly Shake Recipe
Is this a low calorie shake, smoothie, or slushie? All I know is that the combination of refreshing watermelon, lime, and mint is absolutely delicious!
Cucumber Smoothie for Belly Fat
Up until this point, I’ve shared a lot of fruit smoothies. However, vegetable smoothies are perfect for “belly fat blasting smoothies” too. Here, we’re making a smoothie with cucumber (which is botanically a fruit, but also a salad veggie).
Aside from hydrating cucumber, strawberries, and raspberries, this smoothie has yogurt for protein, and banana for sweetness. It’s sure to satisfy your snack cravings!
Flat Tummy Smoothie (Green)
Looking for a smoothie for flat tummy with spinach? Here’s an option that also includes chia seeds for healthy fats. I’d add some protein on the side and make it a meal! Check out the recipe here.
This recipe also has directions for using kale in your smoothie if you’d prefer it to spinach. Green smoothies packed with leafy greens are a great way to help increase your vegetable intake!
Flat Tummy Smoothie TikTok Recipe
The ninth smoothie on our list is the popular TikTok flat tummy smoothie! This recipe has lots of healthy fat from almonds, chia, and flax seeds, and may be best for a small healthy breakfast. I bet cinnamon and ginger would also be great in this if you don’t like the spices she used. Watch the video here.
🥛 How to Make Flat Tummy Smoothie
The tenth smoothie on our list is a protein smoothie with protein powder. Here’s how to make this tasty protein shake:
- Put 1 scoop vanilla protein powder, 1 cup unsweetened soy milk, and 1 cup frozen chopped strawberries in a food processor or high-speed blender. Blend until smooth.
- Pour into a tall glass and serve. Enjoy!
You can find a printable recipe card for this recipe at the bottom of the post. I recommend using non-dairy milk for this recipe. The texture ends up different with cow’s milk.
Choose a protein powder that has a flavor that you love. I’d either use a sweetened plant-based milk or a sweetened protein powder. Otherwise, the smoothie isn’t sweet enough, IMHO. You can make it no added sugar if you use protein powder sweetened with stevia or monk fruit.
📋 Flat Tummy Smoothie Calories
In general, "belly fat burning smoothies” should have under 200 calories if a snack, or 300-500 calories if used as a meal. Note that women should not go under 1200 calories per day, and men should not go under 1500 calories daily without medical supervision. It can be challenging to get the essential vitamins and minerals you need when your diet is too low in calories.
💭 Expert Tips from a Dietitian
This is a level 1 recipe (may help support fat loss). It can be easier to drink our calories rather than eat them. For this reason, I tend not to think of smoothies as the best choice for weight loss. You may find it more satisfying to include unblended fruits and veggies with meals instead.
That said, smoothies make a fun snack and it’s possible to make them filling with the right ingredients. If you enjoy smoothies, experimenting with a variety of ingredients will help keep your healthy diet from getting boring. Aim for fruits and veggies in a rainbow of colors to get a wider array of phytochemicals and vitamins.
Is it OK to not have a flat belly? Yes! It’s fine not to fit a certain body ideal. (And remember that pretty much no one has a flat stomach once they bend or slouch a little!)
Instead of making a goal to have a flat tummy, it may be more achievable to focus on a healthy lifestyle change. It could be something like eating more fruits and vegetables, taking a walk daily, or going to bed at the same time each night. These changes are behaviors you have more direct control over than the size of your stomach.
Which smoothie is best for a flat tummy?
What are the best shakes to lose belly fat? As mentioned earlier, weight loss smoothies should contain ingredients that help you feel full on fewer calories. Therefore, the best flat tummy smoothies contain fiber, fluid volume from water or milk, and protein.
How can I reduce my tummy in 7 days? The general rule for healthy weight loss is that you should lose no more than 1-2 lbs. per week. It's unlikely you’d see a big difference in your tummy (or other parts of your body) after only one week if you’re losing weight at a healthy rate.
While you can’t target fat loss specifically to the belly, you can get a flatter stomach by getting to a healthy weight. To lose body fat, you need to maintain a calorie deficit relative to your needs. Fruits, vegetables, Greek yogurt, and milk are excellent ingredients to blend for low cal smoothies.
In general, a safe rate of weight loss is only 1-2 lbs per week. Anything that promises fast belly fat loss is either actually causing water loss, and/or it may be unsafe. Long-term fat loss that lasts (from the belly and other parts of the body) takes time. There are no quick fixes.
What burns belly fat while sleeping? Unfortunately, you cannot melt fat from your body at night with a special food or drink. If you’d like to lose belly fat, you need to maintain a calorie deficit over time (ideally with a satisfying, nutritious diet and fun physical activities).
No, unfortunately, lemon water hasn’t been proven to boost your metabolism and burn belly fat. That said, lemon water is a low-calorie drink and a healthy replacement for sugar sweetened beverages like soda.
👩🏻🍳 More Smoothie Recipes
Need more recipes for smoothies? Don’t miss these:
- Peach Blueberry Smoothie
- Strawberry Banana Smoothie for Weight Gain
- Chocolate Strawberry Banana Smoothie
- Keto Blueberry Smoothie (blueberries and almond butter make magic in this low-calorie smoothie)
Zero Belly Smoothies is a book with more flat belly breakfast ideas, but I don’t necessarily agree with all the nutrition info. On the other hand, if you’d like to drink more smoothies but don’t like grocery shopping, check out The Frozen Garden. This is a smoothie delivery box that ships ready-to-blend smoothies to your door.
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All recipes on this website may or may not be appropriate for you, depending on your medical needs and personal preferences. Consult with a registered dietitian or your physician if you need help determining the dietary pattern that may be best for you.
The nutrition information is an estimate provided as a courtesy. It will differ depending on the specific brands and ingredients that you use. Calorie information on food labels may be wildly inaccurate, so please don't sweat the numbers too much.
For more information on how the three recipe levels may help with a weight management goal, refer to my overnight oats no sugar post. Let's get cooking!
Flat Tummy Smoothie (Belly Fat Burning Smoothies)
- 1 scoop protein powder (vanilla, chocolate, or your favorite flavor)
- 1 cup soy milk or other non-dairy milk, unsweetened
- 1 cup frozen strawberries, halved or quartered
- Put protein powder, soy milk, and frozen chopped berries in a food processor or high-speed blender. Blend until smooth.
- Pour into a tall glass and serve. Enjoy!
What are the best shakes to lose belly fat? As mentioned earlier, weight loss smoothies should contain ingredients that help you feel full on fewer calories. Therefore, the best flat tummy smoothies contain fiber, fluid volume from water or milk, and protein. Nutrition information is for one serving. Nutrition info per serving can vary depending on the protein powder you use.
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