Smoothie diet is a good choice for those who want to lose weight, but cannot completely give up sugar. Thick vegetable and fruit smoothies will delight you with their excellent taste, but also provide quick satiety with a minimal amount of calories. The use of smoothies during a diet should be combined with low-calorie protein sources and other components of a proper diet. Smoothies can be drunk as a main component of a diet or used as an alternative to high-calorie meals.
Basic principles of the smoothie diet for weight loss
The smoothie diet involves regularly preparing low-calorie smoothies made from vegetables and fruits. Thick drinks quickly satisfy hunger, they should not be taken as an addition to the usual food, but as a substitute for the main course. They are easy to prepare: just grind the ingredients in a blender and blend. You can combine different combinations of products, add mineral water, low-fat dairy products.
The smoothie diet is based on the following rules:
- Any drinks are prepared without adding sugar, they can have a sweet taste only because of the addition of fresh fruit.
- Only low-calorie ingredients are used for cooking. Do not use cream or melted ice cream as a base.
- Cocktails must be consumed immediately after preparation, they cannot be stored for a long time.
- During a diet based on smoothies, you must give up fatty, high-calorie foods, sweets, and starchy foods.
- You must drink the cocktail slowly to ensure gradual saturation. In this case, the drink should not be too cold: it is better to use the smoothie at room temperature.
During the diet, you must limit the use of tea and coffee: it is allowed to drink a maximum of two cups a day. It is better to replace these drinks with clean drinking water - there should be at least 1. 5 liters in the daily diet.
How to make a smoothie: the main components
Smoothie diet for weight loss is based on various combinations of low-calorie vegetables and fruits. In this case, you cannot add salt and sweeteners, it is also undesirable to use honey. For those who really like sweets, it is better to prepare drinks with the addition of stevia or simply put more fruits than vegetables.
With a smoothie-based diet, you can make thick shakes with the following ingredients:
- any fresh vegetable, except potatoes. These are beets, carrots, tomatoes, lettuce and much more. Vegetables are peeled and ground to obtain puree;
- fresh fruit. It is undesirable to use only bananas and grapes, because they contain excess sugar;
- crushed cereal flakes are a source of slow complex carbohydrates that provide the body with the necessary energy;
- berries. They can be fresh or frozen depending on the season;
- nuts - a source of valuable trace elements;
- low-fat dairy products. You can take milk, kefir, fermented milk, natural yogurts without added sugar.
You can also make smoothies with mineral water. However, the drink should not be too liquid: a sudden drop in calorie intake will lead to stress, deterioration of well-being and may cause a breakdown.
You can add lean poultry meat, boiled fish, brown rice flakes, buckwheat, oatmeal to the smoothie diet menu for weight loss. Eggs and whole grain bread are allowed in limited amounts. You can also eat kisses, vegetable and fruit salads, low-fat cream soups. It is better to gradually switch to a proper diet, rejecting harmful food and reducing the calorie content of the diet. This will avoid a strong feeling of hunger and maintain positive motivation.
Benefits of losing weight on smoothies: reviews of those who have lost weight
You can find a lot of positive reviews about smoothies for weight loss and body cleansing. This is a good option for fasting days: dense vegetable and fruit cocktails do not burden the gastrointestinal tract and activate the intestines, create a feeling of lightness and relieve heaviness in the stomach. You can list a few more advantages:
- pronounced detox effect. A diet based on various smoothies helps to cleanse the body of accumulated toxins, helps to heal the body;
- no sharp feeling of hunger. Thick drinks are consumed in small portions at least 4 times a day: as a result, they provide constant satiety, although the body receives a minimum of calories;
- increased activity. Unlike various options for rigid diets, such weight loss does not cause weakness. Dizziness and other unpleasant symptoms. On the contrary, vegetables and fruits give a burst of energy;
- delicious diet. Drinks have a pleasant taste, which improves mood and prevents breakdowns.
Because of these benefits, weight loss smoothie reviews are mostly positive. This method allows you to gradually get rid of excess weight without harming your health.
Smoothie diet for weight loss 7 days: menu option
One of the options for a smoothie diet for weight loss in a week may look like this:
| Day of the week | Diet components |
|---|---|
| Monday | During the day, you need to drink 4 smoothies made of fresh fruit and berries in small portions. They should not contain sugar or sweeteners. |
| Tuesday | Smoothies can be made from all kinds of fruit except bananas and grapes. The diet includes 4 servings of 1 glass each. |
| Wednesday | The menu includes vegetable cocktails. They cannot be salted or add any additives. |
| Thursday | Boiled rice, boiled or roasted vegetables are added to the cocktails |
| Friday | In addition to smoothies, you can eat boiled or baked lean meat. |
| Saturday | In the morning - oatmeal or buckwheat porridge. For lunch - a portion of lean meat with a vegetable side dish. Dinner - fresh cheese or yogurt. |
| Sunday | The menu is similar to Saturday's, instead of meat you can cook poultry without adding fat. |
Exiting the diet after the end of the week should be gradual: you cannot immediately rely on fatty, high-calorie foods to prevent digestive problems.
In order to increase the effectiveness of the diet, it is desirable to combine it with physical activity. But due to the low calorie content in the diet, they should be moderate: hiking in the fresh air, cycling and intensive morning exercises are sufficient. Heavy training is best postponed until later. Reviews of the smoothie diet confirm its particularly high effectiveness in the summer, when you can easily buy a wide variety of fresh vegetables and fruits.
To whom is such food contraindicated?
Reviews about losing weight on smoothies will be positive only if you choose the right products and first make sure that there are no contraindications. It is better to refuse such a diet plan in the following cases:
- the presence of kidney and liver disease. They may experience increased stress with negative health consequences;
- disorders of the digestive system. Excess fiber in the diet can cause negative symptoms: diarrhea, flatulence, etc. ;
- period of pregnancy and breastfeeding. At this time, it is better to abandon solid diets in order to provide the baby with the necessary set of nutrients.
Many vegetables and fruits are strong allergens, so it's important to customize a personalized meal plan that fits your individual needs. Lactose allergy is often involved: in this case, smoothies cannot be made on the basis of milk and milk products. In order to make sure that there are no contraindications and choose the optimal menu, it is recommended to first consult a doctor.
Popular Recipes
Positive reviews about the smoothie diet for weight loss are largely due to its variety: you can combine various ingredients when preparing thick drinks. Some interesting recipes:
- Fresh cheese + strawberries. You can prepare such a cocktail on skimmed milk. It is a healthy breakfast, a tasty snack or an alternative to dessert. Each portion of this drink contains a large amount of nutrients.
- Kiwi + orange. Crushed fruit is mixed with fruit juice, to get a sweeter taste, you can add a spoonful of natural honey. This is a really pleasant refreshing cocktail that will give you energy.
- Oatmeal + apple. The flakes are previously filled with milk, they should be given time to swell. You can use yogurt without sugar as a base. The ingredients are mixed until they are smooth, it is better to eat such a cocktail with a spoon for gradual saturation. This is a great option for a healthy breakfast.
- Celery + carrot + greens. A great option for a low-calorie vegetable smoothie. They are crushed in a blender and mixed with kefir or water until the desired consistency is obtained. You can add cinnamon or other spices to the drink.
- Peach + apple + berries, you can use yogurt or fruit juice as a base. This is a delicious dessert or breakfast, sweet fruit improves mood and gives strength.
These are just a few common options. You can combine the ingredients in different ways according to the established rules. A varied diet reduces the risk of breakdowns, it will be much easier to follow the diet.
Many girls are interested in whether smoothies are possible to drink on a diet. In that case, you should use only liquid, not pureed cocktails. Keep in mind that the diet cannot be followed for more than 30 days, otherwise it can lead to negative consequences for the body.
