A smoothie is a healthy, nutritious, low-calorie smoothie made with a variety of ingredients using a blender. Smoothies serve as a full-fledged replacement for the usual dishes for lunch or dinner, depending on what ingredients are added to the drink. Thanks to the intake of a fresh cocktail, it is possible to quickly get rid of a few extra pounds without feeling hungry and without harming the body.
The benefits of vegetable and fruit smoothies
Smoothie for weight loss is a filling drink, as it contains a large amount of fiber, which has a beneficial effect on bowel function. The cocktail cleans the walls of the digestive organs from putrefactive products and speeds up metabolism. The smoothie is digested and leaves no feeling of heaviness. Drinking a drink for weight loss is also recommended for those who suffer from diseases of the digestive tract.
To the question: "How to curb appetite to lose weight? "It is safe to say that using fat-burning smoothies is the best, and most importantly, useful option to suppress hunger. A low-calorie tasty drink is even suitable as a substitute for a full-fledged lunch or dinner. For the preparation it is important to use mainly vegetables, fruits, fresh natural juices and other low-calorie ingredients.
Can you lose weight with smoothies?
The cocktail's puree-like consistency maintains the body's water-salt balance in a normal state, saturates the body with essential minerals and vitamins, contributes to long-term saturation of hunger, which prevents cravings for snacks between main meals. So, diet smoothies do not allow you to overeat, and this amount of calories consumed will not be deposited by excess weight, so the process of losing weight will be effective and accelerated.
drRobin Openshaw, author of the popular book The Green Smoothie Diet, believes fruit and vegetable purees can help you achieve the following:
- Break the habit of eating fractionally.
- Normalization of the functioning of the organs of the digestive system.
- Body weight reduction up to 8 kg in 3 weeks without strict dieting or fasting.
- Improving well-being, increasing immunity, general body tone.
- Strengthening the effectiveness of any chosen diet (the body will more easily tolerate a reduced amount of carbohydrates).
- Victory over skin, hair, nail problems (due to the richness of vitamins, minerals in fruit and vegetable smoothies).
- Formation of the habit of eating lots of fresh fruit.
Rules for preparing and using diet smoothies
For a smoothie to help you lose weight, it needs to be prepared and consumed properly. Since the cocktail has a liquid consistency, many want to drink it in one gulp. However, with this method of eating veggie smoothies, the satiety signal arrives late in the brain and the feeling of hunger tempts you to eat something else.
Since some types of berries and fruits are very high in calories, drinks made from them cannot be called "light". How to make smoothies to lose weight? So that the result of losing weight does not have to wait too long and the hated body fat is gone forever, you shouldfollow some rules of the smoothie diet.
- When preparing a diet drink, choose only low-calorie ingredients.
- Eat smoothies slowly with a teaspoon, then the feeling of satiety sets in in good time.
- Eat a smoothie drink every 2 hours. Water or unsweetened green tea may be drunk during the breaks.
- Eliminate sugar from your diet. Dairy products use only low-fat.
- If you decide to go on a non-strict diet, include in the menu lean broths and cereals. You need to exclude all greasy, smoked, salty, coffee and alcohol products.
Important:If you decide to go on a smoothie diet, you should make sure that the body transitions smoothly to a diet to prevent stress. A few days before the start of weight loss, reduce the total amount of food eaten, start drinking more water (2 liters per day), add fresh vegetables, fruits and berries to the diet, eat often, but gradually. It is forbidden to use the smoothie diet for pregnant women or during lactation.
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 eaten food. To meet the nutritional needs of an adult, you need to eat about 3 kg of fresh fruit. This is a tremendous burden on the digestive organs when a person is not restricted in their intake of other foods. Weight loss smoothie recipes are a great option for losing weight and providing the body with the right amount of vitamins and minerals. How to make smoothies at home
Protein with oatmeal for breakfast
Properly prepared slimming shakes allow you to increase the nutritional value of the diet by reducing the usual portion size. Homemade oatmeal smoothie is recommended to eliminate digestive problems.
Composition:
- 2 TBSP. l. Oatmeal.
- A medium sized banana.
- 3 art. l. Water.
- Cranberry to taste.
- ½ cup skim milk or yogurt.
To make a protein shake for weight loss:
- Pour water over oat flakes and let steep.
- Grind banana, oatmeal, cranberries with a blender.
- Add milk to your drink.
Made from kiwi and banana
Banana and Kiwi Slimming Cocktail has a pleasant taste, it is a remedy for women who want to lose a few extra pounds quickly. The smoothie does not contain dairy products and sugar, but the drink is rich in vitamin C and other useful substances, thanks to which it maintains a person's health and does not exhaust him with a diet.
Composition:
- A banana.
- A kiwi.
- 1. l. lemon juice.
- 3 art. l. Water.
- 1 teaspoon honey.
How to make a kiwi fruit smoothie for weight loss:
- Peel the banana and kiwi from the skin.
- Place fruit in a blender.
- Add a spoonful of honey, water and lemon juice.
- Turn on the device and whip the cocktail until smooth.
- Have a fresh vitamin smoothie for breakfast.
from celery
Celery deserves the title of a magical plant. The fruit is good for health and figure, because it effectively contributes to the process of losing weight. If you prepare a smoothie with celery properly, you will reap the benefits and pleasure of drinking the drink.
Composition:
- Carrot.
- Medium apple.
- A few stalks of celery.
- A spoonful of honey (optional)
How to prepare a green smoothie for weight loss with celery:
- Peel apple and carrot.
- Cut ingredients into pieces, put in a blender.
- It is better to drink a green smoothie with dinner, as it improves the process of digesting food and does not "strain" the stomach before bedtime.
With pumpkin
Pumpkin contains a large amount of pectin, fiber and carotene. The fruit is rich in B, C, E, PP, T and K vitamins, minerals and trace elements. The vegetable heals the cardiovascular system, organs of vision and has a beneficial effect on metabolic processes. The low calorie content makes pumpkin an ideal product for weight loss.
Composition:
- 100 grams of pumpkin.
- Medium apple.
How to make a pumpkin smoothie for weight loss:
- Wash the fruit, cut off the peel and cut into slices.
- Hold the squash over the steam to give the fruit the desired softness.
- Place the fruit in a blender bowl and blend until smooth.
with ginger
The ingredients in a fat-burning cocktail can boost metabolism. Regular consumption of a drink with ginger in the morning and in the evening will help you lose 2-3 kilograms per week.
Composition:
- ginger root.
- A glass of kefir (up to 1% fat).
- Cinammon.
How to make smoothies with ginger for weight loss:
- Pour the kefir into the blender bowl.
- 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 about its fat-burning properties and making smoothies with this healthy fruit is quick and easy.
Composition:
- Orange.
- Grapefruit.
- ½ lime or lemon.
- A few apples.
- ½ banana.
How to make a slimming smoothie with grapefruit:
- Puree all ingredients in a blender.
- Sprinkle with grated ginger before serving.
With kefir for dinner
The smoothie diet is considered healthy, effective and tasty. After drinking a cocktail, the body does not feel hungry for a long time, so the smoothie is suitable for losing weight. In addition, the inclusion of a fermented milk product in the drink is a way to supplement the diet menu with proteins.
Composition:
- A bunch of dill.
- A glass of low-fat kefir.
- 150 g broccoli florets.
- Natural spices to taste.
How to make smoothies with kefir for weight loss:
- Boil broccoli for 2 minutes, let cabbage cool.
- Mix the ingredients in a blender bowl and turn on the device for 30 seconds. A fat burning cocktail is best taken with dinner.
Fat Burning Green Spinach Smoothie
Green smoothies for weight loss are made with any kind of plants and fruits. The main rule of their use is to drink smoothies on an empty stomach. This is a great breakfast option for people who want to lose weight.
Composition:
- A few frozen bananas.
- 2 cups green spinach.
- A few ice cubes.
- A glass of skim milk.
How to make a fat burning drink with spinach:
- Place the ingredients in a blender and blend for 15-20 seconds.
- Add ice to the finished slimming cocktail.
How to make a cottage cheese smoothie
Cottage cheese cocktail for weight loss is suitable for "drying" athletes, since it contains the proteins necessary for building 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 TBSP. l. frozen currants.
- A couple of teaspoons of honey.
- A glass of pineapple juice.
Cottage Cheese Smoothie Prep:
- Place the ingredients in a blender and blend thoroughly until smooth.
- Drink a fresh slimming cocktail.
When and how to drink smoothies for weight loss
Smoothies are an easy-to-drink weight-loss beverage. However, this does not mean that it should be drunk like water. You should not abuse the cocktail, because one 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? Switching to exclusively smoothies is convenient, but you can't call such a balanced diet, so nutritionists do not recommend giving up other foods during weight loss. The best option would be to have a cocktail with breakfast or lunch. Dietary fiber, which is one of the components of the fat-burning drink, provides a long feeling of satiety, so losing weight without snacking will calmly last until the next meal.
Eating a fruit and vegetable smoothie for dinner isn't the best solution, as fruit is high in fructose, which the body can "store" as body fat. To keep weight loss from disappointing and leading to health problems, nutritionists recommend cutting caloriesto count and to stick to the golden mean when eating and drinking.
The smoothie diet should not be continued for more than 7 days, since low-calorie drinks do not contain the necessary amount of fats, proteins and carbohydrates that the body needs for normal functioning. To consolidate the weight loss result achieved with a smoothie diet, follow a low-calorie diet with high-fiber foods and drink plenty of still water. Experts recommend fasting days once a week when you can drink fat-burning cocktails.
Weight loss reviews about the effectiveness of smoothies
First test, female, 29 years old: "The smoothie diet was not easy for me. I'm not a fan of vegetables and fruit, I'm more used to protein-rich food. But I got used to this diet. Lunch was replaced with a kiwi and banana cocktail. Among the benefits of the diet I would like to rank effective colon cleansing - I went to the toilet like clockwork. In a week I managed to lose 2. 5 kg.
Second Review, Female, 21 years old: "Tried many strict diets including mono diets and coffee diet system. The effect was good, but the kilograms came back quickly. I regularly play sports and sometimes sit down on less rigid diets, arrange unloading. I recently 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.
The third reviewer, a woman, 33 years old: "I liked this diet! I also make delicious cocktails for breakfast at the end of the weight loss course – a charge of vivacity for the whole day is included. I love a cocktail with oatmeal, honey and berries. Sometimes I experiment and add soy sauce and various herbs to vegetable drinks for weight loss. In 14 days of the diet I lost 5 kg.