Many people are convinced that smoothies are a drink as they are usually served in a glass or cup. In fact, this colorful and nutritious mix 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 instead of one of the meals, as a snack. Therefore, the cocktail is used successfully for weight loss or to satisfy hunger.
What a combination
Let's see what exactly is a smoothie. The name of the cocktail comes from the English word smooth - soft, soft. You can prepare it from a wide variety of ingredients blended with a blender. Vegetables and fruits are often 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 are saturated with dietary fiber, which gives a feeling of satiety, but at the same time it is low in calories. Thanks to the cocktail, you can improve the work of the intestines, cleanse the stomach, cleanse the body, and normalize metabolism.
The dish is digested perfectly 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 to lose weight, satisfy hunger for a few hours. It is recommended to eat it with a spoon in order to be better soaked.
As can be seen from the reviews of those who have lost weight, you may lose several kilograms on smoothies in a week, but if you follow a strict diet, then the weight disappears harder. True, you can only sit on them for more than a week, since they do not provide all the essential nutrients to the body.
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 plenty of water, without gas if possible.
How to cook
Fruits and vegetables for smoothies must first be thoroughly washed, peeled from seeds and pears, and cut into slices. For cooking, it is recommended to take fruits of different densities in equal quantities: strawberry with apple, banana with 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 blackberries, 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, take your recipes.
Useful Tips
To enjoy the cooked dish with taste, consistency, consider the following tips:
- Add more fruit to make the mixture thick enough.
- Mix sweet and sour fruit for a rich flavor.
- Use yogurt, kefir, any natural juices as a base.
- If you want to make a sweet mixture, add honey.
- Pour some chopped nuts into 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 different types. First of all, it is a strict diet, which involves eating only cocktails.
It is recommended to eat a 250 g smoothie (one glass) 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, reduce the calorie content of the menu, gradually reduce the size of portions, and increase water consumption. They start eating a little every 2-2. 5 hours.
The diet should be dominated by cereals, fresh fruit, lean meats. Alcohol, semi-finished products, smoked meats, canned food, spicy, fried, over-fatty foods and salt are excluded. Products containing sugar are replaced by dried fruit and sweet fresh fruit.
At the end of the diet, you also need to quit properly and gradually. The time to return to normal nutrition is two weeks. During this period, 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 quieter. When eating 4-5 times a day, you need three doses 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 latter - 250 g of smoothies.
- Lunch consists of chicken fillet and 250 g of broth.
- We will have a cocktail again.
- You can have dinner with a pumpkin vegetable smoothie for weight loss, by adding 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 cocktails in their diet for variety.
advantages
Cream consistency, huge amount of nutrients, low calorie content - all of this makes for a great way to lose weight. It gives energy, is easily absorbed, cleanses the body. The benefits of such a diet:
- good acceptance of the body;
- huge selection of ingredients for cooking;
- the diet is saturated with nutrients;
- maximum digestibility;
- cleaning;
- health support;
- rapid weight loss;
- without stress while losing weight;
- long - term effect.
The latter is achieved through the fact that the habit of eating properly is developed with the help of such a system, which helps the stomach to adjust to small portions, which enriches the diet with fresh fruit.
Oidis
There are many recipes for making weight loss smoothies in a blender. We often prepare berry and fruit cocktails, since 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 point out the most popular ones.
Strawberry banana
It can be eaten instead of dinner or breakfast, as banana is a high-calorie fruit. For cocktails, 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 order: first, banana with strawberry, then kefir, and finally, cottage cheese with some crushed ice cubes. The latter can be discarded if frozen berries are used.
Banana apple
This shake will require 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 brighter, the banana is kept in the fridge for a while before being used.
Citrus
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. Fruits need to 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 pumpkin smoothies, since the body absorbs the vegetable easily and provides a huge amount of nutrients. Same 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-cooked, chopped with a knife combined with herbs and pour into a blender. Then pour in kefir or ayran and beat well. It is recommended to drink this cocktail hot.
Fruits and vegetables
Diet smoothie is made from any fruit you want. It is best 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. Fruit must be peeled, seeded, copied and blended. Then add chopped cabbage and spinach. Once the solid ingredients are crushed, add ox and cream to the mixture and beat well again.
A lively 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 handful of spinach, one kiwi and half a banana.
The fruit should be peeled and cut into wedges, and the spinach chopped. Fold all this into a blender bowl and whip well.
A little water can be added if needed. The mixture is poured into glasses and decorated with a slice of kiwi.
Smoothie is a tasty and healthy product that becomes a great tool for gentle weight loss. It is ideal for a dietetic food, and for those who just want to form a complete healthy diet.