The smoothie diet is a good choice for those who want to lose weight but cannot completely give up sugar. Thick milkshakes made from vegetables and fruits delight you with great taste and ensure quick satiety with minimal calorie content. The use of milkshakes during a diet should be combined with low-calorie protein sources and other components of proper nutrition. Smoothies can be used as the main component of the diet or as an alternative to high-calorie foods.
Basic principles of the smoothie diet for weight loss
The smoothie diet involves regularly preparing low-calorie vegetable and fruit smoothies. Thick drinks quickly satisfy hunger, they should be taken not as a supplement to the usual meal, but as a substitute for the main course. Their preparation is simple: just blend the ingredients in a blender and mix. You can combine different combinations of products, add mineral water, low-fat dairy products.
The milkshake diet is based on the following rules:
- Any drink is made without adding sugar, it can only be sweetened by adding 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 a long time.
- Fatty, high-calorie foods, sweets, and starchy foods must be avoided during the smoothie-based diet.
- To ensure gradual saturation, a cocktail should be drunk slowly. In this case, the drink should not be too cold: it is better to use milkshakes at room temperature.
The use of tea and coffee should be limited during the diet: no more than two cups per day are allowed. It is better to replace these drinks with clean drinking water - there should be at least 1. 5 liters in the daily diet.
How to make a milkshake: the main ingredients
The slimming smoothie diet is based on various combinations of low-calorie vegetables and fruits. In this case, you cannot add salt and sweeteners, it is not desirable to use honey. For those who really like sweets, it is better to make drinks with the addition of stevia or simply add more fruits to the vegetables in proportion.
With a smoothie-based diet, you can make thick smoothies from the following ingredients:
- any fresh vegetables, except potatoes. These are beets, carrots, tomatoes, lettuce and more. Vegetables are peeled and ground to make a puree;
- fresh fruits. It is not desirable to use only bananas and grapes, as they contain too much sugar;
- crushed cereal flakes are a source of slow complex carbohydrates that provide the body with the necessary energy supply;
- berries. Depending on the season, they can be fresh or frozen;
- walnut - a source of valuable trace elements;
- low-fat dairy products. You can buy milk, kefir, fermented baked milk, natural yogurts without added sugar.
You can also make smoothies with mineral water. However, the drink should not be too liquid: a sharp decrease in calorie intake can lead to stress, deterioration of well-being and failure.
The menu of the slimming milkshake diet can include lean poultry, cooked fish, brown rice flakes, buckwheat, oatmeal. Eggs and wholemeal bread are allowed in limited quantities. We can also eat snacks, vegetable and fruit salads, and low-fat cream soups. It is better to gradually switch to proper nutrition, rejecting harmful foods and reducing the calorie content of the diet. This avoids a strong feeling of hunger and maintains positive motivation.
Weight Loss Benefits of Smoothies: Weight Loss Reviews
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 vegetable and fruit cocktails do not burden the gastrointestinal system and activate the intestines, create a feeling of lightness and relieve the heaviness of the stomach. You can list some more advantages:
- pronounced detoxification effect. A diet based on various smoothies helps cleanse the body of accumulated toxins, helps the body heal;
- no acute hunger. Thick drinks are consumed in small portions, at least four times a day: as a result, they ensure constant satiety, although the body receives minimal calories;
- increased activity. Unlike various options for rigid diets, such weight loss does not cause weakness. Dizziness and other unpleasant symptoms. On the contrary, vegetables and fruits provide energy;
- delicious diet. Drinks have a pleasant taste, this improves the mood and prevents breakdowns.
Because of these benefits, reviews of weight loss shakes are mostly positive. This method allows you to gradually get rid of excess pounds without harming your health.
Slimming milkshake diet for 7 days: menu item
One option for a one-week slimming smoothie diet could look like this:
| The day of the week | Diet ingredients |
|---|---|
| Monday | During the day, you should drink 4 smoothies made of fresh fruits and berries in small portions. They must not contain sugar or sweeteners. |
| Tuesday | Smoothies can be made with all kinds of fruit except bananas and grapes. The diet consists of 4 servings of 1 glass. |
| Wednesday | The menu includes herbal cocktails. It is not possible to add salt and flavoring additives. |
| Thursday | Boiled rice, boiled or fried vegetables are added to the cocktails |
| Friday | In addition to milkshakes, you can also eat boiled or fried lean meats. |
| Saturday | In the morning - oatmeal or buckwheat porridge. For lunch - a portion of lean meat with a side dish of vegetables. Dinner - cottage cheese or yogurt. |
| Sunday | The menu is similar to Saturday's, but instead of meat, we can cook poultry without adding fat. |
Exiting the diet after the end of the week should be gradual: you cannot immediately rely on fatty, high-calorie foods to prevent digestive problems.
In order 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 intensive morning exercise are sufficient. Hard training is best postponed until later. Reviews about the smoothie diet confirm its particularly high effectiveness in the summer, when you can easily buy a variety of fresh vegetables and fruits.
Who is this food contraindicated for?
Weight loss reviews about smoothies will be positive only if you choose the right products and first make sure that there are no contraindications. In the following cases, it is better to refuse such a diet plan:
- presence of kidney and liver diseases. They may experience increased stress, which has negative health consequences;
- disorders of the digestive system. Excess fiber in the diet can cause negative symptoms: diarrhea, bloating, etc. ;
- pregnancy and breastfeeding period. At this time, it is better to avoid rigid diets so that the baby receives the necessary nutrients.
Many vegetables and fruits are strong allergens, so it is important to create a personalized meal plan according to individual needs. Lactose allergy is also common: in this case, milk and milk products cannot be used to make milkshakes. In order to make sure that there are no contraindications and choose the optimal menu, it is advisable to consult a doctor first.
Popular recipes
The positive reviews about the weight loss smoothie diet are largely due to its versatility: you can combine many different ingredients when making thick drinks. Some interesting recipes:
- Cottage cheese + strawberries. You can make such a cocktail on skim milk. It is an alternative to a healthy breakfast, a delicious snack or a dessert. Each serving of this drink contains a large amount of nutrients.
- Kiwi + orange. The crushed fruits are mixed with fruit juice to give a sweeter taste, you can add a spoonful of natural honey. It's a really nice refreshing cocktail that fills you with energy.
- Oatmeal + apple. The flakes are filled with milk in advance, they must be given time to swell. You can use yogurt without sugar 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 + carrot + greens. An excellent option for a low-calorie vegetable smoothie. Crush it in a blender and mix with kefir or water until the desired consistency is reached. You can add cinnamon or other spices to the drink.
- You can use peaches + apples + berries, yogurt or fruit juice as a basis. This is a delicious dessert or breakfast, sweet fruits improve the mood and give energy.
These are just a few common options. You can combine the ingredients in different ways, following the established rules. A varied diet reduces the risk of breakdowns, and it will be much easier to follow the diet.
Many girls are interested in whether it is possible to drink milkshakes on a diet. In this case, use only liquid cocktails, not pureed cocktails. Remember that the drinking diet cannot be maintained for more than 30 days, otherwise it may have negative consequences for the body.
