Many believe that smoothies are a drink as they are usually served in a glass or cup. In fact, this colorful and nutritious blend is a complete, albeit low-calorie meal. Weight loss smoothie recipes include a wide variety of vegetables, fruits, and dairy products. It can be used instead of one of the meals, as a snack. Therefore, the cocktail is successfully used for weight loss or to satisfy hunger.
What a mixture
Let's see what exactly is a smoothie. The name of the cocktail comes from the English word smooth - gentle, soft. You can prepare it from a wide variety of ingredients that are whipped with a blender. Most often, vegetables and fruits are used in combination with milk, kefir, yogurt, but sometimes oatmeal, cottage cheese, and other components are added to the mass.
The benefits of a smoothie for weight loss lie in its saturation with dietary fiber, which gives a feeling of satiety, but at the same time is low in calories. Thanks to the cocktail, you can improve the work of the intestines, stomach, cleanse the body, normalize metabolism.
The dish is perfectly digested without leaving heaviness in the stomach. Also, the body is saturated with useful substances, the water balance is normalized. Therefore, it can be used instead of any meal for losing weight, satisfying hunger for a couple of hours. It is recommended to eat it with a spoon in order to be satiated better.
As evidenced by the reviews of those who have lost weight, you can lose several kilograms on smoothies in a week, but if you follow a strict diet, then the weight goes away more intensively. True, you can sit only on them for no more than a week, since they do not provide the body with all the necessary nutrients.
You can use a cocktail for fasting days or just find a place for it in your daily diet. At the same time, it is important to make a low-calorie menu, drink enough water, preferably without gas.
How to cook
Fruits and vegetables for smoothies must first be washed well, peeled from seeds and peels, and cut into slices. For cooking, it is recommended to take fruits of different density in equal quantities: strawberries with an apple, a banana with an orange. Remember that you cannot add sugar or sugar substitutes to your shake.
What products to use?
- Any fresh vegetables, herbs.
- Berries. It is best to use gooseberries, blackberries, cranberries, raspberries, strawberries.
- Any fresh or frozen vegetables, especially citrus fruits.
- Low-fat dairy products: kefir, yogurt, cottage cheese.
- Freshly squeezed juices.
- Natural fat burners like ginger root, turmeric, cinnamon.
- Oatmeal or buckwheat flakes.
By combining these ingredients, you can make completely different healthy smoothies. Imagine yourself, pick up your recipes.
Useful Tips
To make the cooked dish delight with taste, consistency, consider the following tips:
- Add more fruit to make the mixture thick enough.
- Mix sweet and sour fruits for a rich flavor.
- Use yogurt, kefir, any natural juices as a base.
- If you want to make a sweet mixture, add some honey to it.
- Pour some chopped nuts on top of the finished cocktail poured into glasses.
- Avoid high-calorie ingredients like ice cream, cream, sorbet.
Diet on cocktails
A variety of weight loss recipes include a smoothie diet. There are several varieties of it. First of all, it is a strict diet, which involves eating only cocktails.
It is recommended to consume 250 g (one glass) smoothie 4-5 times a day for a week. The break between doses is about 2 hours.
To switch to diet smoothies for weight loss, you need to properly prepare for the new diet. To do this, gradually reduce the calorie content of the menu, the volume of portions, and increase the consumption of water. They begin to eat a little every 2-2. 5 hours.
The diet should be dominated by cereals, fresh fruits, lean meat. Alcohol, semi-finished products, smoked meats, canned food, spicy, fried, too fatty and salty foods are excluded. Sugar-containing products are replaced by dried fruits and fresh sweet fruits.
At the end of the diet, you also need to get out of it correctly and gradually. The time to return to normal nutrition is two weeks. During this time, solid foods are gradually introduced into the diet, the calorie content of dishes is increased to 1500 units.
There is also a three-day diet, which is considered to be more gentle. When eating 4-5 times a day, three doses are required to replace the smoothie. The rest can be basic in the form of cereals, vegetables, meat, kefir.
- So, for the first breakfast, we recommend oatmeal in water and a glass of apple juice.
- For the second - 250 g of smoothies.
- Lunch consists of chicken fillet and 250 g of broth.
- We'll have a cocktail again.
- For dinner, you can use a pumpkin vegetable smoothie for weight loss, with the addition of herbs and a teaspoon of olive oil.
The only thing is that it is contraindicated to sit on such a diet for pregnant women, as well as for people with certain diseases of the gastrointestinal tract. But they can include a cocktail in their diet for variety.
pros
Creamy consistency, a huge amount of nutrients, low calorie content - all this makes smoothies an ideal way to lose weight. It gives energy, is easily absorbed, cleanses the body. The benefits of such a diet:
- well tolerated by the body;
- a huge selection of ingredients for cooking;
- the diet is saturated with nutrients;
- maximum digestibility;
- cleansing;
- health support;
- fast weight loss;
- no stress while losing weight;
- long lasting effect.
The latter is achieved by the fact that with the help of such a system, the habit of eating properly is being developed, which helps the stomach to get used to small portions, enriches the diet with fresh fruits.
Recipes
There are many recipes for making weight loss smoothies in a blender. Most often, we prepare berry and fruit cocktails, since these fruits are available to us all year round, fresh or frozen. They are made from one or more types. The recipe depends only on your imagination.
Let's indicate the most popular ones.
Strawberry banana
It can be eaten instead of dinner or breakfast, as banana is a high-calorie fruit. For a cocktail, you need a tablespoon of fat-free cottage cheese, 250 g of kefir or yogurt, the same amount of strawberries, half a banana. It is important to mix the ingredients in the correct sequence: first, a banana with strawberries, then kefir, and at the very end, cottage cheese with several cubes of crushed ice. The latter can be discarded if frozen berries are used.
Banana-apple
This shake will require an apple, banana, yogurt, and orange juice. First, fruits are poured into a blender for chopping, when they turn into a homogeneous mass, add liquid ingredients and beat. The mass is poured into glasses and a few ice cubes are thrown. To make it more lush, the banana is kept in the refrigerator for some time before use.
Citrus
It is valued for its richness with vitamin C, which not only prevents colds, but also speeds up the metabolism. For a smoothie, prepare a grapefruit, an apple, half a lemon and a banana, and an orange. Fruit must be peeled, seeds removed and cut into wedges. Pour all this into a blender and mix well. Pour the mixture into glasses and add some ice.
Vegetable smoothies are great for losing those extra pounds. They are rich in trace elements, low in calories, cleanse the intestinal tract, improve its peristalsis.
Children are encouraged to make a pumpkin smoothie, since the vegetable is easily absorbed by the body and provides a huge amount of nutrients. The same goes for broccoli, spinach.
Broccoli
To make a cocktail based on this vegetable, you will need 150 g of broccoli, herbs and a glass of kefir. The cabbage is pre-boiled, chopped with a knife along with herbs and poured into a blender. Then pour in kefir or ayran and beat well. It is recommended to drink this cocktail warm.
Fruit and vegetable
A diet smoothie is made from any fruit you like. It is better to try their composition: 60 g of spinach, a tablespoon of seaweed, pear, kiwi, 100 g of white cabbage, 2 tbsp. l of low-fat cream, 200 ml of water. Fruits must be peeled, seeds, chopped and put into a blender. Add chopped cabbage and spinach there. When the solid ingredients are crushed, add ox and cream to the mixture and beat well again.
Invigorating drink
This is one of the recipes for cleansing "green cocktails" that help normalize metabolism and digestive processes.
To prepare it, you will need a bunch of spinach, one kiwi and half a banana.
The fruit should be peeled and cut into wedges, and the spinach should be chopped. All this folds into a blender bowl and whips well.
A little water can be added if necessary. The mixture is poured into glasses and garnished with a slice of kiwi.
Smoothie is a delicious and healthy product that will become an ideal tool for gentle weight loss. It is suitable for dietetic food, and for those who just want to form a complete healthy diet.