A smoothie is a healthy, nutritious, low-calorie smoothie made from a variety of ingredients using a blender. Smoothies serve as a full-fledged substitute for the usual food for lunch or dinner, depending on the ingredients added to the drink. By taking a fresh cocktail, you can quickly get rid of a few extra pounds without feeling hungry and without harming your body.
The benefits of fruit and vegetable smoothies
The smoothie for weight loss is a satisfying drink, because it contains a huge amount of dietary fiber, which has a positive effect on intestinal function. The cocktail cleanses the walls of the digestive organs of decomposition products and accelerates the metabolism. The smoothie is digested, leaving no feeling of heaviness. Drinking a drink for weight loss is also recommended for those with digestive system diseases.
When asked, "How to dull your appetite to lose weight? " It is safe to say that using fat-burning smoothies is the best option, and most importantly, helpful in suppressing hunger. A tasty low-calorie drink is also suitable 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 with smoothies?
The puree-like consistency of the cocktail keeps the body's salt balance in a normal state, saturating the body with essential minerals and vitamins, helps to satisfy long-term hunger, which prevents the desire to snack between main meals . So diet shakes allow you not to overeat and this amount of calories consumed will not be deposited by excess weight, so the weight loss process will be effective and accelerated.
Dr. Robin Openshaw, author of the famous book The Green Smoothie Diet, believes fruit and vegetable purees can help you get:
- Get into the habit of eating in a split way.
- Normalization of the functioning of the organs of the digestive system.
- Reduce body weight by up to 8 kg in 3 weeks without strict diets or fasting.
- Improve well-being, increase immunity, general body tone.
- Strengthen the effectiveness of any chosen diet (the body will be easier to tolerate a reduced amount of carbohydrates).
- Victory on skin, hair, nail problems (due to the richness of vitamins, minerals in fruit and vegetable smoothies).
- Formation of the habit of eating a lot of fresh fruit.
Rules for the preparation and use of diet shakes
In order for a smoothie to help you lose weight, it must be prepared and consumed correctly. Since the cocktail has a liquid consistency, many people want to drink it in one gulp. However, with this method of consuming vegetable smoothies, the satiety signal arrives in the brain late and the feeling of hunger makes you eat something else.
Since some types of berries and fruits are high in calories, the drinks made with them cannot be called "light". How to make smoothies for weight loss? So that the result of weight loss does not have to wait too long and the hated body fat is gone forever, you should follow some rules of the smoothie diet.
- Choose only low-calorie ingredients to make a diet drink.
- Eat smoothies slowly, using a teaspoon, then the feeling of satiety will arrive in time.
- Eat a smoothie every 2 hours. During breaks it is allowed to drink water or unsweetened green tea.
- Eliminate sugar from your diet. Dairy products use only little fat.
- If you decide to follow a non-strict diet, include in the menu lean broths and cereals. You have to exclude all fat, smoked, salty, coffee and alcohol.
Important:If you decide to go on a smoothie diet, it pays to make sure that your body smoothly switches to a diet diet to prevent stress. A couple of 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 the diet, eat often, but gradually little. It is forbidden to use the smoothie diet for pregnant or breastfeeding women.
Smoothie recipes for weight loss in a blender
Weight loss smoothies saturate the body with vitamins from fruits and vegetables without stretching the stomach with a large amount of food consumed. To meet an adult's nutrient needs, you need to eat around 3 kilograms of fresh fruit. This is a huge burden on the digestive organs, if a person is not limited in the consumption of other foods. Recipes for slimming smoothies will be a great option for losing weight and providing the body with the right amount of vitamins and minerals. How to make smoothies at home?
Protein with oatmeal for breakfast
Properly prepared slimming smoothies allow you to increase the nutritional value of the diet by reducing the usual portion sizes. Homemade oatmeal smoothie is recommended for eliminating digestive problems.
Composition:
- 2 tbsp. L. oatmeal.
- One medium banana.
- 3 art. L. water.
- Cranberry to taste.
- ½ cup of skimmed milk or yogurt.
Preparing a protein shake for weight loss:
- Pour oatmeal with water, leave to infuse.
- Using a blender, grind the banana, oatmeal, cranberries.
- Add milk to your drink.
From kiwi and banana
The Banana and Kiwi Slimming Cocktail has a pleasant taste, it is a remedy for women who want to quickly lose a couple of extra pounds. The smoothie does not contain dairy products and sugar, however, the drink is rich in vitamin C and other beneficial substances, thanks to which it maintains a person's health, not allowing him to exhaust himself with a diet.
Composition:
- A banana.
- A kiwi.
- 1st l. lemon juice.
- 3 art. L. water.
- 1 tsp Honey.
How to make kiwi smoothie for weight loss:
- Peel the banana and kiwi from the peel.
- 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.
from celery
Celery deserves the title of magical plant. The fruit is good for health and figure, because it effectively contributes to the slimming process. If you make a smoothie with celery correctly, you will get the benefits and pleasure of drinking the drink.
Composition:
- Carrot.
- Medium apple.
- A couple of celery sticks.
- A spoonful of honey (optional)
How to make a green smoothie for weight loss with celery:
- Peel the apple and carrots.
- Cut the ingredients into pieces, load into a blender.
- It is best to drink a green smoothie for dinner, as it will improve the digestion process of food and will not "weigh your stomach" before bed.
With 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. The vegetable treats the cardiovascular system, organs of vision and has a positive effect on metabolic processes. The low calorie content makes pumpkin an ideal product for weight loss.
Composition:
- 100 grams of pumpkin.
- Medium apple.
How to make a pumpkin smoothie for weight loss:
- Wash the fruit, cut the peel and cut it into slices.
- Hold the squash on the steam so that the fruit acquires the desired softness.
- Put the fruit in a blender bowl and whisk until smooth.
with ginger
The components of a fat-burning cocktail can increase metabolism. Regularly taking a drink with ginger in the morning and evening will help you lose 2-3 kilograms per week.
Composition:
- Ginger root.
- A glass of kefir (up to 1% fat).
- Cinnamon.
How to make ginger smoothies 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.
from grapefruit
Grapefruit is considered to be one of the best foods for weight loss. Everyone knows about its fat-burning properties and smoothies with this healthy fruit are prepared quickly and easily.
Composition:
- Orange.
- Grape.
- ½ lime or lemon.
- A couple of apples.
- ½ banana.
How to make a grapefruit weight loss smoothie:
- Blend all the ingredients in a blender.
- Sprinkle with grated ginger before serving.
With kefir for dinner
The smoothie diet is considered healthy, effective and tasty. After drinking a cocktail, the body does not feel hunger for a long time, so the smoothie is suitable for weight loss. Also, the inclusion of a fermented milk product in the drink is a way to supplement the diet menu with protein.
Composition:
- A bunch of dill.
- A glass of low-fat kefir.
- 150 g of broccoli florets.
- Natural spices to taste.
Making kefir smoothies for weight loss:
- Boil the broccoli for 2 minutes, let the cabbage cool.
- In a blender bowl, mix the ingredients and turn the device on for 30 seconds. It is best to take a fat-burning cocktail with dinner.
Fat Burning Green Spinach Smoothie
Green smoothies for weight loss are made using any type of plant and fruit. The main rule of their use is to drink smoothies 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 of green spinach.
- A couple of ice cubes.
- A glass of skim milk.
How to make a fat-burning drink with spinach:
- Put the ingredients in a blender, blend for 15-20 seconds.
- Add ice to the finished slimming cocktail.
How to make a cottage cheese smoothie
The weight loss cottage cheese cocktail is suitable for "drying" athletes, as it contains the proteins necessary for building muscle tissue. It is best to prepare and have a drink 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 the ricotta smoothie:
- Put the ingredients in a blender and blend well until the mixture is smooth.
- Drink a cool slimming cocktail.
When and how to drink smoothies for weight loss
Smoothies are an easy-to-drink weight loss drink. However, this doesn't mean it should be drunk like water. You should not abuse the cocktail, because one serving contains at least 150 kcal. Consider this drink as a snack or even replace it with a full meal.
How to take a slimming cocktail? Switching to exclusively eating smoothies is convenient, but you can't call such a balanced diet, so nutritionists advise against 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 components of the fat-burning drink, gives a feeling of satiety for a long time, so losing weight will last calmly without snacking until the next meal.
Eating a fruit and vegetable smoothie for dinner is not the best solution, as fruits contain a large amount of fructose, which the body can "store" as body fat. In order for losing weight not to disappoint and not lead to health problems, nutritionists advise to count calories and stick to the golden means in eating and drinking.
The smoothie diet should not be continued for more than 7 days, as low-calorie drinks do not include the necessary amount of fat, protein, carbohydrate that the body needs for normal functioning. To consolidate the weight loss achieved with a blended diet, follow a low-calorie diet that includes foods rich in fiber and drink plenty of non-carbonated water. Experts recommend having fasting days once a week, during which you can drink fat-burning cocktails.
Weight loss reviews about the effectiveness of smoothies
First review, female, 29: "The smoothie diet wasn't easy for me. I'm not a fan of fruits and veggies, I'm more used to protein-rich foods. But I got used to this diet. Lunch was. replaced with a cocktail with kiwi and banana. The benefits of the diet I want to include include effective bowel cleansing: I went to the bathroom like clockwork. In a week I managed to lose 2. 5 kg.
Second review, female, 21: "I have tried many strict diets, including mono diets and the coffee food system. The effect was good, but the kilograms quickly came back. I play sports regularly and sometimes sit on less strict diets, I organize the unloading. I recently tried a smoothie diet, although the result is not so tangible (3. 5 kg per month), but it has been 2 months and the weight has not returned.
The third reviewer, a 33-year-old woman: "I liked this diet! I make delicious cocktails even at the end of the weight loss course at breakfast - a boost of liveliness is expected 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 to lose weight. For 14 days of diet I lost 5 kg.