A smoothie is a healthy, nutritious, low-calorie smoothie made from a variety of ingredients using a blender. Smoothies serve as a complete substitute for the usual food for lunch or dinner, depending on the ingredients added to the drink. Thanks to the intake of fresh cocktails, it is possible to quickly get rid of a few extra pounds without feeling hungry and without harming the body.
Advantages of vegetable and fruit smoothies
Smoothie for weight loss is a satisfying drink, because it contains a huge amount of dietary fiber, which has a positive effect on bowel function. Cocktail cleans the walls of the digestive organs from the products of decomposition and speeds up metabolism. The smoothie is digested, leaving no feeling of heaviness. Drinking a weight loss drink is recommended even for those who have diseases of the digestive tract.
To the question: "how to quench your appetite to lose weight? " It can be said with certainty that the use of smoothies that burn fat is the best, and most importantly, a useful option for combating hunger. A low-calorie delicious drink is suitable even as a substitute for a full lunch or dinner. For its preparation, it is important to use mainly vegetables, fruits, fresh natural juices and other low-calorie ingredients.
Can you lose weight on smoothies?
The pureed consistency of the cocktail maintains the balance of water and salt in the body in a normal state, saturates the body with essential minerals and vitamins, contributes to long-term satisfaction of hunger, which prevents the desire to nibble between main meals. So, diet smoothies allow you not to overeat, and this amount of calories consumed will not be deposited in excess weight, so the weight loss process will be efficient and accelerated.
Dr. Robin Openshaw, author of the popular book The Green Smoothie Diet, believes that fruit and vegetable purees can help you achieve:
- Establishing the habit of eating fractionally.
- Normalization of the digestive system.
- Weight loss of up to 8 kg in 3 weeks without strict diets and fasting.
- Improving well-being, strengthening immunity, general body tone.
- Strengthen the efficiency of any selected diet (the body will more easily tolerate a reduced amount of carbohydrates).
- Victory over skin, hair, nail problems (due to the richness of vitamins, minerals in fruit and vegetable smoothies).
- Forming the habit of eating lots of fresh fruit.
Rules for the preparation and use of diet smoothies
In order for a smoothie to help you lose weight, it must be properly prepared and consumed. Since the cocktail has a liquid consistency, many people want to drink it in one sip. However, with this way of eating vegetable smoothies, the signal of satiety arrives late in the brain and the feeling of hunger makes you eat something else.
Since some types of berries and fruits are high in calories, drinks prepared from them cannot be called "easy". How to make a weight loss smoothie? As the result of weight loss should not have to wait too long, and the hated body fat is gone forever, you should follow some rules of smoothie diet.
- For the preparation of a diet drink, choose only low-calorie ingredients.
- Eat smoothies slowly, with the help of a spoon, then the feeling of satiety will come with time.
- Eat a smoothie drink every 2 hours. It is allowed to drink water or unsweetened green tea during breaks.
- Eliminate sugar from your diet. Dairy products use only low fat.
- If you opt for a strict diet, include lean soups and cereals on the menu. You need to exclude all fatty, smoked, salty, coffee and alcohol.
Important:If you opt for a smoothie diet, it is worth ensuring that the body transitions smoothly to a diet to prevent stress. A few days before the start of weight loss, reduce the total amount of food consumed, start drinking more water (2 liters per day), add fresh vegetables, fruits, berries to your diet, eat often, but little by little. It is forbidden to use a smoothie diet for pregnant women and during breastfeeding.
Smoothie recipes for weight loss in a blender
Weight loss smoothies saturate the body with vitamins from vegetables and fruits without stretching the stomach with a large amount of food consumed. To meet the needs of an adult in nutrients, it is necessary to eat about 3 kilograms of fresh fruit. This is a huge burden for the digestive organs, if the person is not limited in consuming other foods. Slimming smoothie recipes will be a great option for losing weight and supplying the body with the right amount of vitamins and minerals. How to make a smoothie at home?
Protein with oatmeal for breakfast
Properly prepared weight loss shakes allow you to increase the nutritional value of your diet by reducing the usual portion size. A homemade oatmeal smoothie is recommended to relieve indigestion.
Composition:
- 2 tbsp. l. oatmeal.
- One medium banana.
- 3 art. l. water.
- Cranberry to taste.
- ½ cups of skim milk or yogurt.
Preparation of protein shake for weight loss:
- Pour water over the oatmeal, leave to soak.
- In a blender, grind banana, oatmeal, cranberries.
- Add milk to your drink.
From kiwis and bananas
Banana and kiwi weight loss cocktail has a pleasant taste, it is a medicine for women who want to lose a few extra pounds quickly. Smoothie does not contain dairy products and sugar, however, the drink is rich in vitamin C and other useful substances, thanks to which it maintains a person's health, not allowing him to be exhausted on the diet.
Composition:
- One banana.
- One kiwi.
- 1 st. l. lemon juice.
- 3 art. l. water.
- 1 tspmed.
How to make a kiwi smoothie for weight loss:
- Peel a banana, grate it and squeeze the juice.
- Put the fruit in a blender.
- Add a spoonful of honey, water, lemon juice.
- Turn on the device and whisk the cocktail until smooth.
- Drink a fresh vitamin smoothie for breakfast.
of celery
Celery deserves the title of magic plant. Fruit is good for health and figure, because it effectively contributes to the weight loss process. If you properly prepare a smoothie with celery, you will get the benefits and pleasure of drinking the drink.
Composition:
- Carrots.
- Medium apple.
- A couple of stalks of celery.
- Spoon of honey (optional)
How to prepare a green smoothie for weight loss with celery:
- Peel an apple and a carrot.
- Cut the ingredients into pieces, put in a blender.
- It is better to drink a green smoothie for dinner, because it will improve the process of digestion and will not "burden the stomach" before bedtime.
With a pumpkin
Pumpkin contains a large amount of pectin, fiber and carotene. The fruit is rich in vitamins B, C, E, PP, T and K, minerals and trace elements. Vegetables heal the cardiovascular system, organs of vision and have a positive effect on metabolic processes. Low in calories makes pumpkin an ideal weight loss product.
Composition:
- 100 grams of pumpkin.
- Medium apple.
How to make a pumpkin smoothie for weight loss:
- Wash the fruit, cut the rind and cut into slices.
- Hold the pumpkin over the steam to give the fruit the desired softness.
- Put the fruit in a blender bowl and whisk until smooth.
with ginger
The components of fat-burning cocktails can increase metabolism. Regularly drinking a ginger drink in the morning and in the evening will help you lose 2-3 kilograms a week.
Composition:
- Ginger root.
- A glass of kefir (up to 1% fat).
- Cinnamon.
How to make a ginger smoothie for weight loss:
- Pour the kefir into the blender bowl.
- Add 1 tsp. cinnamon and the same amount of ground or grated ginger.
- Mix the ingredients and turn on the blender for 20-30 seconds.
of grapefruit
Grapefruit is considered one of the best foods for weight loss. Everyone knows about its fat-burning properties, and smoothies made from this healthy fruit are prepared simply and quickly.
Composition:
- Orange.
- grapefruit.
- ½ Lime or lemon.
- A couple of apples.
- ½ bananas.
How to make a weight loss smoothie with grapefruit:
- Whisk all ingredients in a blender.
- Sprinkle with grated ginger before serving.
With kefir for dinner
Smoothie diet is considered healthy, effective and delicious. After drinking a cocktail, the body does not feel hungry for a long time, so the smoothie is suitable for weight loss. In addition, including fermented dairy products in your drink is a way to supplement your diet menu with protein.
Composition:
- A bunch of dill.
- A glass of low-fat kefir.
- 150 g of broccoli flowers.
- Natural spices to taste.
Making smoothies with kefir for weight loss:
- Boil the broccoli for 2 minutes, leave the cabbage to cool.
- Mix the ingredients in a blender jar and turn on the appliance for 30 seconds. A fat-burning cocktail is best taken for dinner.
Green Smoothie with spinach fat burning
Green smoothies for weight loss are prepared from any type of herbs and fruits. The main rule of their use is to drink a smoothie on an empty stomach. This is a great breakfast option for people who want to lose weight.
Composition:
- A couple of frozen bananas.
- 2 cups green spinach.
- A couple of ice cubes.
- A glass of skim milk.
How to make a drink for burning fat with spinach:
- Put the ingredients in a blender, blend for 15-20 seconds.
- Add ice to the finished weight loss cocktail.
How to make a smoothie from fresh cheese
Fresh cheese cocktail for weight loss is suitable for "dried" athletes, because it contains proteins needed to build muscle tissue. It is better to prepare the drink and drink it in the evening, 3 hours before bedtime.
Composition:
- 50 grams of cottage cheese.
- 2 tbsp. l. frozen currants.
- A couple of teaspoons of honey.
- A glass of pineapple juice.
Preparation of fresh cheese smoothies:
- Put the ingredients in a blender and mix well until smooth.
- Drink a fresh cocktail for weight loss.
When and how to drink a smoothie for weight loss
Smoothies is an easy-to-drink drink for weight loss. However, this does not mean that it should be drunk as water. You should not abuse the cocktail, because one portion contains at least 150 kcal. Consider this drink as a snack or even replace it with a full meal.
How to take a weight loss cocktail? Switching to smoothies is convenient, but you can't call such a balanced diet, so nutritionists do not recommend giving up other foods during weight loss. The best option would be to have a cocktail for breakfast or lunch. Dietary fiber, which is part of the fat-burning drink component, gives a feeling of satiety for a long time, so weight loss will calmly last without snacking until the next meal.
Eating fruit and vegetable smoothies for dinner is not the best solution, because fruits contain a large amount of fructose that the body can "store" as body fat. eating and drinking.
Smoothie diet should not be continued for more than 7 days, because low-calorie drinks do not contain the necessary amount of fat, protein, carbohydrates that the body needs for normal functioning. To consolidate the weight loss result achieved by a smoothie diet, follow a low-calorie diet that includes fiber-rich foods and drink plenty of still water. Experts recommend that you have fasting days once a week, during which you can drink fat-burning cocktails.
Weight loss reviews on the effectiveness of smoothies
The first review, a 29-year-old woman: "The smoothie diet was not easy for me. I'm not a fan of vegetables and fruits, I'm more used to protein-rich foods. But I'm used to this diet. Lunch was replaced by a cocktail with kiwi and banana. The benefits of a diet I want to include effective bowel cleansing - I went to the toilet like clockwork. In a week I managed to lose 2. 5 kg.
Another review, female, 21 years old: "I tried many strict diets, including mono-diet and coffee diet system. The effect was good, but the weight returned quickly. I play sports regularly and sometimes sit on a less strict diet, organize unloadingI recently tried a smoothie diet, although the result is not so tangible (3. 5 kg per month), but 2 months have passed and the weight has not returned.
Third review, a 33-year-old woman: "I liked this diet! I make delicious cocktails even at the end of a weight loss course for breakfast - a charge of liveliness is provided for the whole day. I love a cocktail with oatmeal, honey and berries. Sometimes I experiment and add soy sauce and various herbs to vegetable drinks for weight loss. In 14 days the child lost 5 kg.