Many are convinced that smoothies are a drink since they are usually served in a glass or cup. In fact, this colorful and nutritious blend is a complete, albeit low-calorie meal. Weight loss smoothie recipes include a wide variety of vegetables, fruits, and dairy products. It can be used instead of one of the meals, as a snack. Therefore, the cocktail is successfully used for weight loss or to satisfy hunger.
What a blend
Let's see what exactly a smoothie is. The name of the cocktail comes from the English word smooth - delicate, soft. You can prepare it from a wide variety of ingredients that are whipped with a blender. Most often, fruits and vegetables are used in combination with milk, kefir, yogurt, but sometimes oatmeal, cottage cheese and other components are added to the mass.
The benefits of a weight loss shake lie in its saturation with dietary fiber, which gives a feeling of satiety, but at the same time is low in calories. Thanks to the cocktail, you can improve the work of the intestines, stomach, cleanse the body and normalize metabolism.
The dish is digested perfectly without leaving any heaviness in the stomach. In addition, the body is saturated with useful substances, the water balance is normalized. Therefore, it can be used instead of any meal to lose weight, satisfying hunger for a couple of hours. It is advisable to eat it with a spoon to be able to satiate better.
As evidenced by the reviews of those who have lost weight, you can lose several kilograms on smoothies in a week, but if you follow a strict diet, the weight disappears more intensively. True, you can only sit on them for no more than a week, as they do not provide the body with all the necessary nutrients.
You can use a cocktail for fasting days or just find a place in your daily diet. At the same time, it is important to prepare a low-calorie menu, drink enough water, preferably without gas.
How to cook
Fruits and vegetables for smoothies must first be washed well, peeled from seeds and skins and cut into slices. For cooking, it is recommended to take fruit of different density in equal quantities: strawberries with an apple, a banana with an orange. Remember that you cannot add sugar or sugar substitutes to your smoothie.
What products to use?
- Any fresh vegetables, herbs.
- Berries. It is best to use gooseberries, blackberries, cranberries, raspberries, strawberries.
- Any fresh or frozen vegetables, especially citrus fruits.
- Low-fat dairy products: kefir, yogurt, cottage cheese.
- Freshly squeezed juices.
- Natural fat burners such as ginger root, turmeric, cinnamon.
- Rolled oats or buckwheat.
By combining these ingredients, you can create completely different healthy smoothies. Imagine yourself, collect your recipes.
Useful tips
To make the cooked dish delight with taste, texture, consider the following tips:
- Add more fruit to make the mixture thick enough.
- Blend sweet and sour fruit for a rich flavor.
- Use yogurt, kefir, any natural juice as a base.
- If you want to make a sweet mixture, add some honey.
- Pour some chopped walnuts into the finished cocktail poured into the glasses.
- Avoid high calorie ingredients like ice cream, cream, sorbet.
Diet on cocktails
A variety of weight loss recipes include a smoothie diet. There are several varieties. First of all, it is a strict diet, which involves the consumption of only cocktails.
It is recommended to consume 250g (one glass) of smoothie 4-5 times a day for a week. The break between doses is approximately 2 hours.
To switch to diet shakes for weight loss, you need to properly prepare for the new diet. To do this, gradually reduce the calorie content of the menu, the volume of portions and increase water consumption. They start eating a little every 2-2, 5 hours.
The diet should be dominated by cereals, fresh fruit, lean meat. Alcohol, semi-finished products, smoked meats, canned foods, spicy, fried, too fatty and salty foods are excluded. Sugar-containing products are replaced by dried fruit and fresh sweet fruit.
At the end of the diet, you also need to get out of it correctly and gradually. The time to return to normal nutrition is two weeks. During this period, solid foods are gradually introduced into the diet, the calorie content of the dishes is increased to 1500 units.
There is also a three-day diet, which is considered more gentle. When eating 4-5 times a day, three servings are needed to replace the smoothie. The rest can be basic in the form of cereals, vegetables, meat, kefir.
- So, for breakfast, oatmeal in water and a glass of apple juice are recommended.
- For the second - 250 g of smoothies.
- Lunch consists of chicken fillet and 250 g of broth.
- We'll have a cocktail again.
- You can dine with a pumpkin vegetable smoothie for weight loss, with the addition of herbs and a teaspoon of olive oil.
The only thing is that it is contraindicated to sit on such a diet for pregnant women, as well as for people with certain diseases of the gastrointestinal tract. But they can include a cocktail in their diet for variety.
professionals
Creamy texture, a huge amount of nutrients, low calorie - all this makes smoothies an ideal way to lose weight. Gives energy, is easily absorbed, purifies the body. The benefits of such a diet:
- well tolerated by the body;
- a large selection of ingredients for cooking;
- the diet is saturated with nutrients;
- maximum digestibility;
- cleaning;
- health support;
- rapid weight loss;
- no stress during weight loss;
- long lasting effect.
The latter is achieved by the fact that with the help of such a system the habit of eating correctly is developing, which helps the stomach get used to small portions, enriches the diet with fresh fruit.
Recipes
There are many recipes for making slimming smoothies in a blender. Most often, we prepare berry and fruit cocktails, as these fruits are available all year round, fresh or frozen. They consist of one or more types. The recipe depends only on your imagination.
We indicate the most popular ones.
Strawberry banana
It can be eaten instead of dinner or breakfast, as banana is a high-calorie fruit. For a cocktail, you need a spoonful of fat-free cottage cheese, 250 g of kefir or yogurt, the same amount of strawberries, half a banana. It is important to mix the ingredients in the correct sequence: first a banana with strawberries, then kefir and, at the end, cottage cheese with several crushed ice cubes. The latter can be discarded if frozen berries are used.
banana-apple
This smoothie will require an apple, banana, yogurt, and orange juice. First, the fruits are poured into a blender to chop, when they turn into a homogeneous mass, add liquid ingredients and beat. The mass is poured into glasses and a few ice cubes are thrown. To make it more lush, the banana should be kept in the refrigerator for some time before use.
citrus fruits
It is valued for its richness in vitamin C, which not only prevents colds, but also speeds up the metabolism. For a smoothie, make a grapefruit, an apple, half a lemon, and a banana and orange. The fruits must be peeled, seeded and cut into wedges. Pour all this into a blender and mix well. Pour the mixture into the glasses and add some ice.
Vegetable smoothies are great for shedding those extra pounds. They are rich in trace elements, low in calories, cleanse the intestinal tract, improve its peristalsis.
Children are encouraged to make a pumpkin smoothie, as the vegetable is easily absorbed by the body and provides a huge amount of nutrients. The same goes for broccoli, spinach.
Broccoli
To make a cocktail based on this vegetable, you will need 150 g of broccoli, herbs and a glass of kefir. Cabbage is pre-boiled, chopped with a knife along with herbs and poured into a blender. Then pour in the kefir or ayran and beat well. It is recommended to drink this hot cocktail.
Fruits and vegetables
A diet smoothie is made from any fruit you like. It is best to try their composition: 60 g of spinach, a tablespoon of seaweed, pears, kiwi, 100 g of white cabbage, 2 tbsp. l low-fat cream, 200 ml of water. Fruits need to be peeled, seeded, chopped and put in a blender. Add the chopped kale and spinach there. When the solid ingredients are crushed, add the ox and the cream to the mixture and beat well again.
Invigorating drink
This is one of the "green cocktail" cleansing recipes that help normalize metabolism and digestive processes.
To prepare it you will need a bunch of spinach, a kiwi and half a banana.
The fruit is peeled and cut into wedges and the spinach is chopped. All of this folds into a blender bowl and mounts nicely.
If necessary, a little water can be added. The mixture is poured into glasses and decorated with a slice of kiwi.
Smoothie is a delicious and healthy product that will become an ideal tool for gentle weight loss. It is suitable for diet foods and for those who simply want to form a healthy and complete diet.