A smoothie is a healthy, nutritious, low-calorie smoothie made from a variety of ingredients using a blender. Smoothies are a complete replacement for a regular lunch or dinner, depending on the ingredients added to the drink. Thanks to the intake of a fresh cocktail, you can quickly get rid of a few extra pounds without feeling hungry and without damaging your body.
The benefits of a vegetable and fruit smoothie
A weight loss smoothie is a satisfying drink because it contains a huge amount of dietary fiber, which has a positive effect on bowel function. The cocktail cleanses the walls of the digestive system of decomposition products and speeds up metabolism. The smoothie is digested, leaving no feeling of heaviness. Consuming a diet drink is recommended even for those who have gastrointestinal disorders.
To the question, "how can you quench your appetite for weight loss? " We can safely state that the use of fat-burning smoothies is the best and, most importantly, a useful way to quench hunger. A delicious low-calorie drink can even be substituted for a full lunch or dinner. To prepare it, it is important to use mainly vegetables, fruits, fresh, natural juices and other low-calorie ingredients.
Can you lose weight with smoothies?
The puree of the cocktail maintains the body's water-salt balance in a normal state, saturates the body with essential minerals and vitamins, and helps to satisfy hunger on a lasting basis, which prevents the urge to snack between main meals. So diet shakes allow us not to eat too much and this amount of calories consumed is not deposited with excess weight, so the weight loss process is efficient and speeded up.
Dr. Robin Openshaw, author of the popular book The Green Smoothie Diet, believes fruit and vegetable purees can help achieve:
- Developing a habit of fragmentary eating.
- Normalization of the functioning of the organs of the digestive system.
- Weight loss up to 8 kg in 3 weeks without strict diets or fasting.
- Improving well-being, increasing immunity, general body tone.
- Strengthen the effectiveness of any diet you choose (the body tolerates reduced amounts of carbohydrates more easily).
- Victory over skin, hair and nail problems (due to the richness of vitamins and minerals in fruit and vegetable smoothies).
- The development of the habit of consuming many fresh fruits.
Rules for the preparation and use of dietary smoothies
For a smoothie to help you lose weight, it needs to be prepared and consumed correctly. Because the cocktail is liquid, many people want to drink it in one sip. However, with this method of consuming vegetable smoothies, the sign of satiety arrives in the brain late and the feeling of hunger makes you eat differently.
Because certain types of berries and fruits are high in calories, drinks made from them cannot be called "easy. " How to Make Smoothies to Lose Weight? some rules.
- Choose only low-calorie ingredients to make a diet drink.
- Eat the smoothies slowly with a teaspoon, and over time you will feel full.
- Eat a smoothie every 2 hours. During breaks, you can drink water or unsweetened green tea.
- Remove sugar from your diet. Dairy products are only low in fat.
- If you decide to stick to a non-strict diet, add lean broth and cereals to your menu. You should exclude all fatty, smoked, salty, coffee and alcohol.
Important:If you choose a smoothie diet, you should make sure that your body makes a smooth transition to a diet to prevent stress. A few days before you start to lose weight, reduce the total amount of food you eat, start drinking more water (2 liters per day), take in your diet fresh vegetables, fruits, berries, eat as often, but little by little. It is forbidden to use the smoothie diet in pregnant women and during breastfeeding.
Smoothie recipes for weight loss in blender
Slimming smoothies saturate the body with vitamins from vegetables and fruits without stretching the stomach with large amounts of food. Approximately 3 kilograms of fresh fruit should be eaten to meet the nutritional needs of adults. This puts a huge strain on the digestive system if one is not restricted in consuming other foods. Recipes for weight loss smoothies offer a great way to lose weight and provide your body with adequate amounts 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 your diet by reducing your usual portion size. Homemade oatmeal smoothie is recommended to eliminate digestive problems.
Wording:
- 2 tablespoons. l. cereal.
- A medium banana.
- 3 art. l. water.
- Blueberries to taste.
- ½ Cup of skim milk or yogurt.
Making a protein shake for weight loss:
- Pour the oatmeal with water, let it cook.
- Grind bananas, oatmeal and blueberries in a blender.
- Add milk to your drink.
From kiwi and banana
The banana and kiwi slimming cocktail tastes pleasant, a cure for women who want to shed a few excesses quickly. The smoothie does not contain dairy products and sugar, but the drink is rich in vitamin C and other beneficial substances, thanks to which it preserves human health, does not allow it to be exhausted during the diet.
Wording:
- A banana.
- A kiwi.
- 1 p. m. l. lemon juice.
- 3 art. l. water.
- 1 sweetheart.
How to make kiwi smoothie for weight loss:
- Peel a banana and grate it.
- Put the fruit in a blender.
- Add a spoonful of honey, water, lemon juice.
- Turn on the appliance and stir the cocktail until smooth.
- Drink a fresh vitamin smoothie for breakfast.
of celery
Celery deserves the title of magical plant. The fruit is good for health and shape because it effectively contributes to the weight loss process. If you make a smoothie with celery properly, you can enjoy the benefits and pleasure of consuming the drink.
Wording:
- Carrot.
- Medium apple.
- A pair of celery stalks.
- A spoonful of honey (optional)
How to make a green smoothie for weight loss with celery:
- Peel an apple and a carrot.
- The ingredients are cut into pieces and placed in a blender.
- It’s better to drink green smoothie for dinner because it improves the digestive process of the food and doesn’t "strain the stomach" before bed.
With pumpkin
Pumpkins are high in pectin, fiber and carotene. The fruit is rich in vitamins B, C, E, PP, T and K, minerals and trace elements. Vegetables heal the cardiovascular system, visual organs and have a positive effect on metabolic processes. Due to its low calorie content, pumpkin is an ideal product for weight loss.
Wording:
- 100 grams of pumpkin.
- Medium apple.
How to make pumpkin smoothie for weight loss:
- The fruit is washed, peeled and sliced.
- Hold the pumpkin over the steam to give the fruit the desired softness.
- Put the fruits in a blender and mix until smooth.
with ginger
The ingredients in a fat burning cocktail can boost your metabolism. A drink made with ginger consumes 2-3 kilograms a week in the morning and evening.
Wording:
- Ginger root.
- One glass of kefir (maximum 1% fat).
- Cinnamon.
How to make ginger smoothies for weight loss:
- Pour the kefir into the blender jar.
- 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 one of the best foods for weight loss. Everyone knows their fat-burning properties, and smoothies are made from this healthy fruit simply and quickly.
Wording:
- Orange.
- Grapefruit.
- ½ Lime or lemon.
- A couple of apples.
- ½ bananas.
How to make a slimming smoothie with grapefruit:
- Blend all ingredients in a blender.
- Sprinkle with grated ginger before serving.
For dinner with kefir
The smoothie diet is considered healthy, effective and delicious. After eating a cocktail, the body does not feel hungry for a long time, so the smoothie is suitable for weight loss. In addition, the inclusion of fermented milk product in a beverage is a way to supplement the diet with proteins.
Wording:
- A lot of dill.
- A glass of low-fat kefir.
- 150 g of broccoli roses.
- Natural spices to taste.
Making smoothies with kefir for weight loss:
- Bring the broccoli to a boil for 2 minutes, allowing the cabbage to cool.
- In a blender bowl, mix the ingredients and turn on the appliance for 30 seconds. It is best to eat a fat burning cocktail at dinner.
Fat burning spinach green smoothie
Slimming green smoothies are made using any plant and fruit. The main rule of their use is to drink smoothies on an empty stomach. This is a great breakfast option for those who want to lose weight.
Wording:
- A pair of frozen bananas.
- 2 cups 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, blending for 15-20 seconds.
- Add ice to the finished slimming cocktail.
How to make cottage cheese smoothie
The slimming cottage cheese cocktail is "drying" for athletes as it contains the proteins needed to build muscle tissue. It is better to prepare and drink a drink 3 hours before bedtime.
Wording:
- 50 grams of cottage cheese.
- 2 tablespoons. l. frozen currants.
- A couple of teaspoons of honey.
- A glass of pineapple juice.
Preparation of cottage cheese smoothie:
- Put the ingredients in a blender and blend thoroughly until smooth.
- Drink fresh slimming cocktail.
When and how to drink smoothies for weight loss
The smoothie is an easy-to-drink drink for weight loss. However, this does not mean that you should drink like water. The cocktail should not be abused because a serving contains at least 150 kcal. Consider this drink a snack or even replace it with a full meal.
How to take a slimming cocktail? It’s convenient to switch to eating smoothies only, but it can’t be called such a balanced diet, so nutrition experts don’t recommend giving up other foods during weight loss. The best solution is to have a cocktail for breakfast or lunch. The dietary fiber that is part of the ingredients in a fat-burning drink gives you a long-lasting feeling of satiety, so losing weight lasts peacefully without snacking until your next meal.
Eating a fruit-vegetable smoothie for dinner is not the best solution, as fruits contain large amounts of fructose, which the body can "store" as body fat. to count calories and stick to the golden mean in eating and drinking.
The smoothie diet should not be continued for more than 7 days, as low-calorie drinks do not contain the amount of fat, protein, and carbohydrates needed for the body to function normally. To consolidate the weight loss results of a smoothie diet, follow a low-calorie diet that includes fiber-rich foods and drink plenty of non-carbonated water. Experts recommend fasting days once a week during which fat-burning cocktails can be enjoyed.
Opinions on weight loss about the effectiveness of smoothies
First opinion, woman, 29: "The smoothie diet wasn’t easy for me. I’m not a fan of fruit and vegetables, I’m more used to protein foods. But I'm used to this diet. Lunch was replaced by a kiwi-banana cocktail. The benefits of the diet I want to include effective bowel cleansing - I went to the toilet like a clockwork. I managed to lose 2. 5 kg in one week.
Second Review, Female, 21: "I have tried many strict diets, including monodiets and the coffee food system. The effect was good, but the pounds returned quickly. I play sports regularly and sometimes sit down on a less rigid diet, arranging the unloading. I recently tried a smoothie diet, although the result is not so tangible (3, 5 kg per month), but it took 2 months and did not return the weight.
The third opinion, a woman aged 33, said: "I liked this diet! I make delicious cocktails for breakfast at the end of the diet - the all-day boost is guaranteed. 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. I lost 5 kg during the 14 day diet.