The smoothie diet is a good choice for those who want to lose weight but can't completely give up on sugar. Thick fruit and vegetable based smoothies will delight you with great taste, as well as provide quick satiety with a minimal amount of calories. The use of smoothies during the diet should be combined with low-calorie sources of protein and other components of proper nutrition. Smoothies can be drunk as a main component of the diet or used as an alternative to high calorie meals.
The basic principles of a smoothie diet for weight loss
The smoothie diet involves the regular preparation of low-calorie fruit and vegetable smoothies. Thick drinks quickly satisfy hunger, they should be taken not as an addition to the usual food, but as a substitute for the main dish. They are easy to prepare - just grind the ingredients in a blender and mix. 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 for 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 long.
- During a smoothie diet, you need to give up fatty, high-calorie, sweet, starchy foods.
- It is necessary to drink a cocktail slowly to ensure gradual saturation. In this case, the drink should not be too cold: it is better to use smoothies at room temperature.
During the diet it is necessary to limit the use of tea and coffee: it is allowed to drink no more than two cups a day. It is better to replace these drinks with clean drinking water - it should be at least 1. 5 liters in the daily diet.
How to make a smoothie: the main components
The weight loss blended diet is based on various combinations of low calorie fruits and vegetables. In this case, it is not possible to add salt and sweeteners, it is also undesirable to use honey. For those who are very fond of sweets, it is better to prepare drinks with the addition of stevia or simply put more fruit in proportion to the vegetables.
With a smoothie diet, you can make thick smoothies with the following ingredients:
- any fresh vegetables, except potatoes. These are beets, carrots, tomatoes, lettuce and much more. The vegetables are peeled and ground to make a puree;
- fresh fruit. It is undesirable to use only bananas and grapes, as they contain an excessive amount of sugar;
- chopped cereal flakes are a source of slow complex carbohydrates that provide the body with the necessary energy supply;
- berries. They can be fresh or frozen depending on the season;
- walnuts - a source of valuable trace elements;
- low-fat dairy products. You can take milk, kefir, fermented cooked milk, natural yoghurt with no added sugar.
You can also make smoothies with mineral water. However, the drink should not be too liquid: a sharp decrease in caloric intake will lead to stress, deterioration of well-being and may cause exhaustion.
In the menu for a slimming smoothie diet, you can add lean poultry meat, boiled fish, brown rice cereals, buckwheat, oatmeal. Eggs and wholemeal bread are allowed in limited quantities. You can also eat kisses, fruit and vegetable salads, low-fat cream soups. It is better to gradually switch to proper nutrition, refusing harmful foods and reducing the calorie content of the diet. This will avoid strong feelings of hunger and keep a positive motivation.
The 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 fruit and vegetable 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 some other benefits:
- pronounced detoxifying effect. A diet on various smoothies helps cleanse the body of accumulated toxins, helps heal the body;
- there is no strong feeling of hunger. Thick drinks are consumed in small portions at least 4 times a day: as a result they provide constant saturation, although the body receives a minimum of calories;
- increased activity. Unlike various strict diet options, such weight loss does not cause weakness. Dizziness and other unpleasant symptoms. On the contrary, fruits and vegetables give a boost of energy;
- delicious diet. The drinks have a pleasant taste and this improves the mood and prevents breakdowns.
Due to these benefits, weight loss smoothie reviews are mostly positive. This method allows you to gradually get rid of extra pounds without harming your health.
7-day slimming smoothie diet: menu option
One of the options for a blended weight loss diet for a week might look like this:
| Day of the week | Components of the diet |
|---|---|
| Monday | During the day, you need to drink 4 smoothies of fresh fruit and berries in small portions. They must not contain sugar or sweeteners. |
| Tuesday | Smoothies can be made with all types of fruit except bananas and grapes. The diet includes 4 portions of 1 glass each. |
| Wednesday | The menu includes vegetable cocktails. They cannot be salted or add flavoring additives. |
| Thursday | To cocktails boiled rice, boiled or baked vegetables are added |
| Friday | In addition to smoothies, you can eat boiled or baked lean meats. |
| Saturday | In the morning - oatmeal or buckwheat porridge. For lunch - a portion of lean meat with a side of vegetables. Dinner - cottage cheese or yogurt. |
| Sunday | The menu is similar to Saturday, instead of meat you can cook poultry without adding fat. |
The exit from the diet after the end of the week should be gradual: one cannot immediately rely on fatty and high-calorie foods to prevent digestive problems.
To increase the effectiveness of the diet, it is desirable to combine it with physical activity. But due to the low calorie content of the diet, they should be moderate - hiking in the fresh air, cycling and intense morning exercises are enough. It's best to put off hard workouts for later. Reviews about the smoothie diet confirm its particularly high effectiveness in the summer, when a wide variety of fresh fruits and vegetables can be easily purchased.
Who is this food contraindicated to?
Weight loss reviews on smoothies will only be positive if you choose the right products and first make sure there are no contraindications. It is better to refuse such a nutrition plan in the following cases:
- the presence of kidney and liver diseases. They may experience increased stress with negative health consequences;
- disorders of the digestive system. An excess of fiber in the diet can provoke the appearance of negative symptoms: diarrhea, bloating, etc. ;
- period of pregnancy and lactation. At this time, it is better to abandon strict 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 tailor a personalized meal plan to suit your individual needs. Lactose allergy is often included: in this case it is not possible to make milk and dairy-based smoothies. To make sure that there are no contraindications and to choose the optimal menu, it is first recommended to consult a doctor.
Folk recipes
The positive reviews about the weight loss smoothie diet are largely due to its diversity - you can combine a variety of ingredients when making thick drinks. Some interesting recipes:
- Cottage cheese + strawberries. You can make such a cocktail with skim milk. It is a healthy breakfast, a delicious snack or an alternative to dessert. Each serving of this drink contains a large amount of nutrients.
- Kiwi + orange. The crushed fruit is mixed with fruit juice, to give a sweeter taste, you can add a spoonful of natural honey. This is a really nice refreshing cocktail that will give you a boost of energy.
- Oatmeal + apple. The flakes are pre-filled with milk, they must have time to swell. You can use sugar-free yogurt as a base. The ingredients are mixed until smooth, it is better to eat such a cocktail with a spoon for gradual saturation. This is a great healthy breakfast option.
- Celery + carrots + vegetables. A great option for a low calorie vegetable smoothie. They are mashed 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 take yogurt or fruit juice as a base. This is a delicious dessert or breakfast, sweet fruits improve mood and give vigor.
These are just some of the common options. You can combine ingredients in different ways according to the established rules. A varied diet reduces the risk of breakdowns, it will be much easier to follow a diet.
Many girls are interested in whether smoothies are possible with a drinking diet. In this case, you should only use liquid cocktails, not smoothies. Remember that a drinking diet cannot be maintained for more than 30 days, otherwise it can lead to negative consequences for the body.
