The name of the smoothie comes from the English smoothie (smooth, soft), it is a cocktail made from vegetables or fruits, berries, with additives. This drink first appeared in America in the 60s of the last century. Diet smoothies for weight loss are made by blending food together in a blender, resulting in a nutritious and delicate shake that can be used as a standalone meal for breakfast or dinner. Many women have lost weight thanks to the smoothie diet and left a large number of delicious and effective recipes.
The vegetables and fruits from which the smoothie is made are loaded with a huge amount of vitamins and minerals. The fiber contained in these products has a positive effect on the functioning of the gastrointestinal tract, improving digestion. Daily consumption of vegetables and fruits improves a person's general condition, strengthens the immune system and increases efficiency.
What are the benefits of smoothies for weight loss?
Smoothie is a diet drink, since the average calorie content of the product does not exceed 150 kcal per 100 grams of drink. At the same time, correctly selected ingredients will saturate the body with useful substances and relieve a person from hunger for a long time.
This smoothie is perfect for cleansing the body of toxins, for this you need to replace harmful sweets and snacks with a glass of fresh smoothie. With the help of fruits and vegetables, weight loss will be fast and tasty, the body will be cleansed, intestinal motility will improve.
How to prepare to lose weight with a smoothie?
Nutritionists do not recommend suddenly switching from a high-calorie diet to a diet regimen, as such flare-ups are stressful on the body and can be difficult to tolerate.
If you sharply reduce the calorie content, side effects such as:
- general weakness and dizziness;
- depressed state;
- stomach pain;
- unbearable feeling of hunger;
- an irresistible urge to eat sweets.
All of the above symptoms negatively affect the general condition of a person and interfere with normal weight loss. Breaking and breaking the diet in this case is easier than ever, because the body cannot withstand stress.
Important!It is necessary to gradually prepare for a diet, for this it is recommended to reduce the amount of calories consumed daily, for this you can keep a food diary.
You need to eat in portions and in small portions, at least 5 times a day. It is worth limiting sweets, canned, fried, smoked foods, you need to try to adhere to good nutrition and consume more vegetables and fruits than usual. It is also necessary to gradually withdraw from the smoothie diet, introducing solid foods into the diet over several weeks.
Buy a smoothie in store or make your own?
The answer to this question is very simple, in order to lose weight you need to prepare a drink yourself using only fresh, natural, low-calorie foods. The counterparts in the cocktail shop contain sugar, preservatives, dyes and flavors that have a detrimental effect on the body and make it even more dirty.
The calorie content of a product in the store is often disproportionate, such a drink does not contribute to weight loss, but on the contrary will help to gain even more weight. The quality of products used in counterpart stores is often low. The manufacturer is trying in every way to reduce the cost of production in order to make a big profit.
To note!It is not recommended to use store-bought smoothies for weight loss, you have to make the cocktails yourself!
Homemade smoothies are much healthier than store-bought smoothies, and making them at home doesn't take long. It is enough to have a blender and ordinary products in the kitchen, there is a huge amount of their combinations, so the diet will not be monotonous.
How to prepare healthy cocktails yourself?
The recipe for making diet cocktails is simple, you need to mix all the products in a blender until smooth and pour into a glass.
- To make a smoothie with a tasty and pleasant consistency, all ingredients should be well rinsed, peeled and seeded and dried before cooking.
- Various spices and toppings can be added to the smoothie.
- If you mix sour and sweet fruit, the taste will be richer.
- For thickness, you can add low-fat kefir or cottage cheese to the cocktail.
- If the cocktail is too acidic, you can add a little honey during preparation.
Before each person who decides to follow a smoothie diet, the question arises of which smoothie recipes to choose in a blender for weight loss, so that it is tasty, nutritious and healthy, and most importantly not high in calories. Below are the most delicious recipes that aim to burn fat and reduce hunger for a long time.
Fruit and berry smoothies
Banana and strawberry go well with oatmeal, the cocktail turns out to be moderately sweet and nutritious. This option to prepare a drink is perfect for breakfast. The calorie content of such a product is 98 kcal / 100 ml.
- What you need: strawberries - 4-6 pcs, banana - a quarter of the fruit, kefir - 150 grams, oatmeal - a tbsp.
- Preparation: Mix all the ingredients in a blender, pour into a glass and decorate with slices of strawberries.
Citrus fruits are known for their beneficial properties, they contain a large amount of beneficial vitamins and contribute to the rapid breakdown of body fat. Thanks to the sweetness of citrus fruits, cocktails with their addition are especially tasty. The calorie content of this cocktail does not exceed 80 kcal / 100 ml.
- What you need: grapefruit - ½, orange - ½, tangerine - 1 pc. , Natural low-fat yogurt - 150 grams.
- Preparation: The fruit should be peeled and pitted and placed in a blender, then add yogurt and beat well.
"Apple milk sbiten"
This smoothie has a sweet, spicy and rich flavor. The caloric content is 110 kcal / 100 ml.
- What you need: A green apple, 150 grams of skimmed milk, cinnamon to taste, a teaspoon of honey.
- Preparation: Peel the apple from the seeds and peel it, cut it into pieces and put it in a blender, add the cinnamon, honey and milk. Blend the cocktail for one minute until smooth.
"Fruit for breakfast"
The combination of fruits and bran will saturate the body for a long time, and the unique taste will lift your spirits. Fruit smoothies are sweet and healthy. The caloric content of the product is 105 kcal / 100 ml.
- What you need: 2 fruits (better than seasonal), 1 tbsp. the. bran, 200 grams of milk, 1 tbsp. the. low-fat cottage cheese.
- Preparation: Mix the bran with the milk and let swell. Grind cottage cheese with fruits into a homogeneous mass and add bran with milk, beat everything well.
Vegetables contain more nutrients, here are recommendations on how to make a vegetable smoothie for weight loss:
Broccoli is a great diet product that contains a lot of vitamins and antioxidants. Regular consumption of this vegetable slows down aging and causes weight loss. Broccoli is especially helpful for people with diabetes. It doesn't take long to cook such a dinner. Calorie content of broccoli soup 95kcal / 100ml.
- What you need: 150 grams of broccoli, 1 glass of kefir, salt, herbs.
- Preparation: Broccoli should be divided into inflorescences and boiled until tender in salted water. In a blender, combine the broccoli, kefir and herbs. Serve the soup lukewarm.
"The vegetable boom"
The bright color and taste of this smoothie will impress even those who don't like vegetables. Celery smoothie can help you lose weight. The calorie content of the finished smoothie is 68 kcal / 100 ml.
- What you need: 1 tomato without peel, stalk of celery - 2pcs, 150 grams of carrot juice, 100 grams of beet juice.
- Preparation: Squeeze the beetroot juice and let infuse for 15 to 20 minutes. Mix the tomato and celery in a blender, add juice and beat.
This smoothie has a smooth and rich flavor. Despite the non-standard composition, this combination will appeal to many. This shake is perfect for a post workout snack. The calorie content of the drink is 115 kcal / 100 ml.
- What you need: 100 gr. cabbage, 1 large pear, spinach - 50 gr. , 1 C. the. seaweed, 1 kiwi, 1 cup of rice milk, 1 cup of water.
- Preparation: Dice the cabbage, peel the pear and the kiwi. Whisk all the ingredients in a blender.
This method of preparing a smoothie is aimed at rapid weight loss and saturation of the body with vitamins. This drink is well suited for an evening snack.
- You will need: 100 grams of Chinese cabbage, a stalk of celery, 100 grams of water, ½ avocado, 4 branches of asparagus.
- Preparation: All ingredients should be mixed until smooth.
How to follow a smoothie diet?
- One of the best ways is to stick with a healthy diet and replace one of your meals with smoothies. Such a diet will diversify the diet and help reduce the calorie content of the daily diet without too much loss.
- Fasting days can be considered another safe and effective smoothie diet. It is recommended not to hold them more than once a week. Diet shakes, water, and green tea should be consumed throughout the day.
- A strict seven-day diet means eating 5 times a day exclusively with cocktails for a week. It is necessary to prepare for such a diet and gradually quit it. And in order to maintain the result, it is recommended to switch to good nutrition, replacing a meal with a cocktail.
- A thrifty diet consists of replacing 3 meals with cocktails, for the rest of the meals you can eat boiled chicken, porridge without salt, low-fat kefir. Steaming should have a big advantage.
A smoothie diet will be effective if the diet is varied. You do not have to endure the feeling of hunger and dizziness, it is difficult to achieve a good result with exhausting hunger strikes. Good nutrition and exercise are the key to well-being.