Smoothie is a healthy, nutritious and low-calorie smoothie, which is made from a variety of ingredients using a blender. Smoothies serve as a complete substitute for ordinary food for lunch or dinner, depending on the ingredients added to the drink. Thanks to getting a fresh cocktail, it is possible to quickly get rid of a few extra pounds without feeling hungry and without damaging the body.
Benefits of vegetable and fruit smoothies
Smoothie for weight loss is a satisfying drink because it contains a large amount of dietary fiber, which has a positive effect on intestinal function. The cocktail cleans the walls of the digestive organs from decay products and speeds up metabolism. The smoothie is digested, leaving no feeling of heaviness. Drinking a drink for weight loss is also recommended for those who have diseases of the digestive tract.
To the question: "how to quench your appetite to lose weight? " It is safe to say that the use of fat-burning smoothies is the best, and most importantly, a useful option to suppress hunger. A delicious 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 consistency like cocktail puree maintains the body's water-salt balance in a normal state, saturating the body with essential minerals and vitamins, contributes to long-term hunger satisfaction, which prevents the desire to eat between main meals. So diet smoothies allow you not to overdo it with food 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 popular book The Smoothie Green Diet, believes that fruit and vegetable purees can help you achieve:
- Establishing the habit of eating partially.
- Normalization of the functioning of the organs of the digestive system.
- Reduce body weight to 8 kg in 3 weeks without strict diet or fasting.
- Improving well-being, boosting immunity, overall body tone.
- Strengthen the effectiveness of any chosen diet (the body will be easier to tolerate a reduced amount of carbohydrates).
- Victory over skin, hair, nail problems (due to the richness of vitamins, minerals in fruit and vegetable smoothies).
- Forming the habit of eating lots of fresh fruit.
Rules for the preparation and use of diet smoothies
For a smoothie to help with weight loss, it must be properly prepared and consumed. Since the cocktail has a liquid consistency, many people like to drink it with a sip. However, with this method of eating vegetable smoothies, the satiety signal comes to the brain late and the feeling of hunger makes you eat something else.
Since some types of berries and fruits are high in calories, beverages prepared using them can not be called "light". How to make smoothie for weight loss? In order for the result of losing weight not to wait too long and the hated body fat to be gone forever, you need to follow some smoothie diet rules.
- Choose exclusively low-calorie ingredients to make a diet drink.
- Eat smoothie slowly, using a teaspoon, then the feeling of satiety will come in time.
- Eat a smoothie drink every 2 hours. During the holidays, you are allowed to drink sugar-free water or green tea.
- Eliminate sugar from your diet. Dairy products use only a little fat.
- If you decide to stick to a non-strict diet, include fat-free soup and cereals in the menu. You should exclude any fat, smoked, salty, coffee and alcohol.
Important:If you decide to follow a smoothie diet, it is worth making sure that the body passes smoothly into a diet plan to prevent stress. A few days before the onset of weight loss, reduce the total amount of food consumed, start drinking more water (2 liters per day), add to the diet fresh vegetables, fruits, berries, eat often, but little by little. The use of smoothie diet for pregnant or lactating women is prohibited.
Smoothie recipes for weight loss in a blender
Smoothies for weight loss saturate the body with vitamins from vegetables and fruits without stretching the stomach with a large amount of food consumed. To meet an adult's nutrient needs, you need to eat about 3 pounds of fresh fruit. This is a big burden on the digestive organs if a person is not limited to consuming other foods. Smoothie recipes for weight loss will be a great opportunity to lose weight and provide the body with the right amount of vitamins and minerals. How to make smoothie at home?
Oatmeal protein for breakfast
Properly prepared weight loss shakes allow you to increase the nutritional value of your diet by reducing your usual portion size. Oatmeal smoothie at home is recommended to eliminate digestive problems.
Composition:
- 2 tablespoons. l. bollgur.
- An average banana.
- 3 art. l. water.
- Blueberries to taste.
- . Cup of skim milk or yogurt.
Preparing a protein shake for weight loss:
- Pour the oats with water, let it inject.
- Using a blender, grind the bananas, oats, blueberries.
- Add milk to your drink.
From kiwi and banana
Slimming cocktail with banana and kiwi has a pleasant taste, it is a remedy for women who want to quickly lose a few extra pounds. Smoothie does not contain dairy products and sugar, however, the drink is rich in vitamin C and other beneficial substances, thanks to which it preserves a person's health, not allowing him to become poor in the diet.
Composition:
- A banana.
- A kiwi.
- 1 st. l. lemon juice.
- 3 art. l. water.
- 1 tablespoon.
How to make kiwi smoothie for weight loss:
- Peel a banana, grate it and squeeze the juice.
- Put the fruit in a blender.
- Add a tablespoon of honey, water, lemon juice.
- Turn on the appliance and beat the cocktail until it is smooth.
- Drink a fresh smoothie with vitamins for breakfast.
from celery
Celery deserves the title of a magical plant. Fruit is good for health and figure because it contributes effectively to the weight loss process. If you properly prepare a celery smoothie, you will get the benefits and pleasure of drinking the drink.
Composition:
- Carrots.
- Medium apples.
- A couple of celery stalks.
- A spoonful of honey (optional)
How to prepare a green smoothie for weight loss with celery:
- Peel an apple and a carrot.
- Cut the ingredients into pieces, place in a blender.
- It is better to drink a green smoothie for dinner, as it will improve the digestive process and will not "burden the 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. Vegetables heal the cardiovascular system, visual organs and have a positive effect on metabolic processes. The low calorie content makes pumpkin an ideal product for weight loss.
Composition:
- 100 grams of pumpkin.
- Medium apples.
How to make a pumpkin smoothie for weight loss:
- Wash the fruit, cut the peel and cut into slices.
- Keep the pumpkin on steam so that the fruit gets the desired softness.
- Put the fruit in a blender bowl and beat until smooth.
with ginger
Ingredients of a fat burning cocktail can increase metabolism. Regular intake of a ginger drink in the morning and in the evening will help you lose 2-3 pounds a week.
Composition:
- Ginger root.
- A glass of kefir (up to 1% fat).
- cinnamon.
How to make ginger smoothie for weight loss:
- Pour the kefir into the blender bowl.
- Add 1 tablespoon. cinnamon and the same amount of ground or minced ginger.
- Mix the ingredients and turn on the blender for 20-30 seconds.
from grapefruit
Grapefruit is considered as one of the best foods for weight loss. Everyone knows about its fat burning properties, and smoothies using this healthy fruit are prepared simply and quickly.
Composition:
- orange.
- Grapefruit.
- ½ lemon or lemon.
- A couple of apples.
- And bananas.
How to make a slimming smoothie with grapefruit:
- Beat all the ingredients in a blender.
- Sprinkle with minced ginger before serving.
With kefir for dinner
The smoothie diet is considered healthy, effective and delicious. After drinking a cocktail, the body does not feel hungry for a long time, so the smoothie is suitable for weight loss. Moreover, the inclusion of a fermented milk product in the drink is a way to supplement the diet menu with protein.
Composition:
- A bunch of fennel.
- A glass of low-fat kefir.
- 150 gr broccoli flowers.
- Natural spices for taste.
Making smoothies with kefir for weight loss:
- Boil the broccoli for 2 minutes, let the cabbage cool.
- In a blender bowl, mix the ingredients and turn on the appliance for 30 seconds. A fat-burning cocktail is best taken at dinner.
Green smoothie with Spinach that burns fat
Green smoothies for weight loss are prepared using any kind of herbs and fruits. The main rule of their use is drinking smoothies on an empty stomach. This is a great breakfast option for people who want to lose weight.
Composition:
- Some frozen bananas.
- 2 cups green spinach.
- A pair of ice cubes.
- A glass of skim milk.
How to make a fat burning drink with spinach:
- Put the ingredients in a blender, mix for 15-20 seconds.
- Add ice to the finished cocktail for slimming.
How to Make a Cottage cheese Smoothie |
Cottage cheese cocktail for weight loss is suitable for "drying" athletes, as it contains the proteins needed to build muscle tissue. It is better to prepare and drink a drink in the evening, 3 hours before bedtime.
Composition:
- 50 grams of cottage cheese.
- 2 tablespoons. l. frozen currants.
- A couple of teaspoons of honey.
- A glass of pineapple juice.
Preparing the cheese smoothie:
- Put the ingredients in a blender and mix thoroughly until smooth.
- Drink fresh cocktail for weight loss.
When and how to drink smoothie for weight loss
Smoothies are an easy drink to drink for weight loss. However, this does not mean that it should be drunk as 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 drink a slimming cocktail? Switching to eating exclusively smoothie is convenient, but you can not call it such a balanced diet, so nutritionists do not recommend giving up other foods while losing weight. The best option would be to get a cocktail for breakfast or lunch. Dietary fiber, which is part of the fat-burning drink ingredients, gives a feeling of satiety for a long time, so the weight loss will last quietly without snack until the next meal.
Eating a fruit and vegetable smoothie for dinner is not the best choice, as fruits contain a large amount of fructose, which the body can "store" as body fat. In order for weight loss not to disappoint and cause health problems, nutritionists advise counting calories and sticking to the golden mean in eating and drinking.
The smoothie diet should not continue for more than 7 days, as low-calorie drinks do not include the necessary amount of fats, proteins, carbohydrates that the body needs for normal functioning. To consolidate the weight loss result achieved with a smoothie diet, follow a low-calorie diet that includes fiber-rich foods and drink plenty of still water. Experts recommend having fasting days once a week, during which you can drink fat-burning cocktails.
Weight loss reviews on the effectiveness of smoothies
First Review, Female, 29: "The smoothie diet was not easy for me. I'm not a fan of vegetables and fruits, I'm more accustomed to protein-rich foods. But I'm used to this diet. Lunch was replaced witha cocktail with kiwi and banana. The advantages of the diet I want to include effective bowel cleansing - I went to the toilet as an hour. In one week I managed to lose 2. 5 kg.
Second review, female, 21 years old: "I tried a lot of strict diets, including mono-diets and the coffee food system. The effect was good, but the pounds came back quickly. I regularly go to sports and sometimes sit on diets lesssolid, organize the discharge. Recently I tried a smoothie diet, although the result is not so tangible (3. 5 kg per month), but 2 months have passed, and the weight has not returned.
Third review, a woman, 33 years old: "I liked this diet! I make delicious cocktails even at the end of the weight loss course for breakfast - there is a liveliness fee for the whole day. I like a cocktail with oats, honey andberries. Sometimes I experiment and add soy sauce and various herbal drinks with vegetables for weight loss. In 14 days diet I lost 5 kg.