Many believe that smoothies are drinks because they are usually served in a glass or cup. In fact, this colorful and nutritious blend is a complete meal, albeit low in calories. Weight loss smoothie recipes include a wide variety of vegetables, fruits, and dairy products. It can be used as a substitute for any of the meals, as a snack. Therefore, the cocktail is successfully used for weight loss or to satisfy hunger.
What mix?
Let's see what a smoothie actually is. The name of the cocktail comes from the smooth English word - soft, creamy. You can prepare it from a variety of ingredients that are whipped in 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 benefit of smoothies for weight loss lies in their saturation with dietary fiber, which provides a feeling of fullness, but is at the same time low in calories. Thanks to the cocktail, you can improve the work of the intestines, stomach, cleanse the body and normalize metabolism.
This dish is digested perfectly without leaving a heavy feeling in the stomach. Also, the body is saturated with useful substances, the water balance is normalized. Therefore, it can be used as a substitute for any meal for weight loss, satisfying hunger for several hours. It is recommended to eat it with a spoon to make it more full.
As the reviews of those who are losing weight prove, you can lose several kilograms with a smoothie in a week, but if you follow a strict diet, then the weight is lost more intensively. True, you can only sit on them for no more than a week, because they do not provide the body with all the necessary nutrients.
You can use the 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 should first be washed well, peeled from the seeds and skins, and chopped. For cooking, it is recommended to take fruits of different densities in equal quantities: strawberries with apples, bananas with oranges. Remember that you can't add sugar or sugar substitutes to your shakes.
What products should be used?
- Every fresh vegetable, spices.
- berries. It is best to use gooseberries, blackberries, cranberries, raspberries, strawberries.
- Fresh or frozen vegetables, especially citrus fruits.
- Low-fat dairy products: kefir, yogurt, cottage cheese.
- Fresh juice.
- Natural fat burners like ginger, turmeric, cinnamon.
- Oatmeal or buckwheat flakes.
By combining these ingredients, you can make a healthy smoothie that is completely different. Picture yourself, take your prescription.
Useful Tips
To make cooked dishes pleasant with taste, consistency, consider the following tips:
- Add more fruit to make the mixture thick enough.
- Mix sweet and sour fruits for a rich taste.
- Use yogurt, kefir, any natural juice as a base.
- If you want to make a sweet mixture, add a little honey to it.
- Pour some chopped nuts into the finished cocktail that is poured into a glass.
- Avoid high-calorie ingredients such as ice cream, cream, sorbet.
Diet with cocktails
Various weight loss recipes including diet smoothies. There are several varieties. First of all, this is a strict diet, which involves only eating cocktails.
It is recommended to consume 250 g (one glass) of smoothie 4-5 times a day for a week. The break between doses is about 2 hours.
In order to switch to diet smoothies for weight loss, you need to properly prepare a new diet. To do this, gradually reduce the calorie content of the menu, the volume of portions and increase the consumption of water. They start eating a little every 2-2. 5 hours.
The diet should be dominated by cereals, fresh fruits, lean meats. Alcohol, semi-finished products, smoked meats, canned foods, spicy, fried, overly fatty and salty foods are excluded. Products containing sugar are replaced by dried fruits and fresh sweet fruits.
At the end of the diet, you also need to get out of it properly and gradually. Time to return to normal nutrition is two weeks. During this time, solid foods are gradually introduced into the diet, the calorie content of the dish increases to 1500 units.
There is also a three-day diet, which is considered more gentle. When eating 4-5 times a day, three doses are needed to replace the smoothie. The rest can be basic in the form of cereals, vegetables, meat, kefir.
- So, for the first breakfast, oatmeal in water and a glass of apple juice are recommended.
- For the second - 250 g of smoothie.
- Lunch consisted of chicken fillet and 250 g of broth.
- We'll have another cocktail.
- You can have dinner with a pumpkin vegetable smoothie for weight loss, with added herbs and a teaspoon of olive oil.
The only thing is that it is contraindicated to follow such a diet for pregnant women, as well as for people with certain diseases of the digestive tract. But they can incorporate cocktails into their diet for variety.
pro
Smooth consistency, a large number 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 large selection of ingredients for cooking;
- the diet is saturated with nutrients;
- maximum digestibility;
- cleaning;
- health support;
- rapid weight loss;
- no stress when losing weight;
- long lasting effect.
The latter is achieved by the fact that with the help of such a system, correct eating habits are being developed, which helps the stomach to get used to small portions, enriching the diet with fresh fruits.
recipe
There are many recipes for making weight loss smoothies in a blender. Most often, we prepare berry and fruit cocktails, because these fruits are available to us all year round, fresh or frozen. They are made of one or more types. The recipe depends only on your imagination.
Let's show you the most popular.
Strawberry banana
It can be eaten as a substitute for dinner or breakfast, as bananas are a high-calorie fruit. For a cocktail you will need a tablespoon of fat-free cottage cheese, 250 g of kefir or yogurt, an equal amount of strawberries, half a banana. It is important to mix the ingredients in the right order: first, bananas with strawberries, then kefir, and finally, cottage cheese with a few cubes of crushed ice. The latter can be discarded if frozen fruit is used.
banana-apple
This shake requires apples, bananas, yogurt and orange juice. First, the fruits are poured into a blender for chopping, when they turn into a homogeneous mass, add the liquid ingredients and beat. The mass is poured into a glass and some ice cubes are thrown. To make it more dense, bananas are stored in the refrigerator for a while before use.
Orange
It is valued for its richness with vitamin C, which not only prevents colds, but also speeds up metabolism. For a smoothie, prepare a grapefruit, an apple, half a lemon and a banana, and an orange. The fruit should be peeled, seeded and chopped. Pour all this into a blender and mix well. Pour the mixture into a glass and add a little ice.
Vegetable smoothies are great for losing those extra pounds. They are rich in trace elements, low in calories, cleanse the intestinal tract, increase its peristalsis.
Children are encouraged to make pumpkin smoothies, as this vegetable is easily absorbed by the body and provides many 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. Cabbage is pre-boiled, cut with a knife along with herbs and poured into a blender. Then pour kefir or ayran and beat well. It is recommended to drink this cocktail warm.
Fruits and vegetables
Diet smoothies are made from any fruit you like. It is better to try the composition: 60 g of spinach, a tablespoon of seaweed, pears, kiwi, 100 g of white cabbage, 2 tbsp. l low-fat cream, 200 ml of water. The fruit should be peeled, seeded, chopped and put in a blender. Add chopped cabbage and spinach there. When the solids are crushed, add the beef and cream to the mixture and beat well again.
Refreshing drink
This is one of the recipes for cleaning the "green cocktail" that helps 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 chopped, and the spinach should be chopped. All this is folded into a blender bowl and shaken well.
A little water can be added if necessary. The mixture is poured into a glass and garnished with kiwi slices.
Smoothie is a delicious and healthy product that will be an ideal tool for gentle weight loss. It is suitable for diet food, and for those who just want to form a complete healthy diet.