A smoothie is a healthy, nutritious, low-calorie smoothie that is made from a variety of ingredients using a blender. Smoothies serve as a full-fledged replacement for the usual food for lunch or dinner, depending on the ingredients 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 satisfying drink, because it contains a huge amount of dietary fiber, which has a positive effect on bowel function. The cocktail cleanses the walls of the digestive organs from decay products and speeds up the metabolism. The smoothie is digested, leaving no feeling of heaviness. Drinking a drink for weight loss is recommended even for those who have diseases of the digestive tract.
To the question: "how to dull your appetite in order to lose weight? "it is safe to say that the use of fat-burning smoothies is the best, and most importantly, a useful option for suppressing hunger. A low-calorie, tasty drink is even suitable as a replacement 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 on smoothies?
The puree-like consistency of the cocktail maintains the body's water-salt balance in a normal state, saturating the body with essential minerals and vitamins, contributes to long-term satisfaction of hunger, which prevents the desire to snack between main meals. So diet smoothies allow you not 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.
Dr. Robin Openshaw, author of the popular book The Green Smoothie Diet, believes fruit and vegetable purees can help you achieve:
- Setting the habit of eating fractionally.
- Normalization of the functioning of the organs of the digestive system.
- Reducing body weight up to 8 kg in 3 weeks without strict diets or fasting.
- Improving well-being, increasing immunity, general body tone.
- Strengthening the effectiveness of any chosen diet (the body will be easier to tolerate a reduced amount of carbohydrates).
- Victory over skin, hair, nails problems (due to the richness of vitamins, minerals in fruit and vegetable smoothies).
- Formation of the habit of eating a lot of fresh fruits.
Rules for the preparation and use of diet smoothies
For a smoothie to help in weight loss, it must be prepared and consumed correctly. Since the cocktail has a liquid consistency, many people want to drink it in one gulp. However, with this method of eating vegetable smoothies, the satiety signal arrives in the brain late and the feeling of hunger makes you eat something else.
Since some types of berries and fruits are high in calories, drinks prepared using them cannot be called "light". How to make smoothies for weight loss? So that the result of losing weight does not have to wait too long, and the hated body fat is gone forever, you should follow some rules of the smoothie diet.
- Choose exclusively low-calorie ingredients for making a diet drink.
- Eat smoothies slowly, using a teaspoon, then the feeling of satiety will come in time.
- Eat a smoothie drink every 2 hours. During breaks, it is allowed to drink water or unsweetened green tea.
- Eliminate sugar from your diet. Dairy products use only low-fat.
- If you decide to stick to a non-strict diet, include lean broths and cereals in the menu. You need to exclude all fatty, smoked, salty, coffee and alcohol.
Important:If you decide to follow a smoothie diet, it is worth ensuring that the body smoothly transitions to a dietary diet in order to prevent stress. A couple of days before the start of weight loss, reduce the total amount of food consumed, start drinking more water (2 liters per day), add fresh vegetables, fruits, berries to the diet, eat often, but little by little. 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 food consumed. To meet the needs of an adult in nutrients, you need to eat about 3 kilograms of fresh fruits. This is a huge burden for the digestive organs, if a person is not limited in the consumption of other foods. Slimming smoothie recipes will be an excellent 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.
- One medium banana.
- 3 art. l. water.
- Cranberry to taste.
- ½ cup skimmed milk or yogurt.
Preparation of a protein shake for weight loss:
- Pour oatmeal with water, leave to infuse.
- Using a blender, grind banana, oatmeal, cranberries.
- Add milk to your drink.
From kiwi and banana
Banana and Kiwi Slimming Cocktail has a pleasant taste, it is a remedy for women who want to quickly lose a couple of extra pounds. The smoothie does not contain dairy products and sugar, however, the drink is rich in vitamin C and other beneficial substances, thanks to which it maintains a person’s health, preventing him from being depleted on a diet.
Composition:
- One banana.
- One kiwi.
- 1 st. l. lemon juice.
- 3 art. l. water.
- 1 tsphoney.
How to make kiwi smoothie for weight loss:
- Peel the banana and kiwi from the skin.
- Place fruit in a blender.
- Add a spoonful of honey, water, lemon juice.
- Turn on the device and whisk the cocktail until smooth.
- Drink a fresh vitamin smoothie for breakfast.
from celery
Celery deserves the title of a magical plant. The fruit is good for health and for the figure, because it effectively contributes to the process of losing weight. If you properly prepare a smoothie with celery, you will get the benefits and pleasure of drinking the drink.
Composition:
- Carrot.
- Medium apple.
- A couple of stalks of celery.
- A spoonful of honey (optional)
How to prepare a green smoothie for weight loss with celery:
- Peel the apple and carrots.
- Cut the ingredients into pieces, load into a blender.
- It is better to drink a green smoothie for dinner, as it will improve the process of digestion of food 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 B, C, E, PP, T and K vitamins, minerals and trace elements. The vegetable heals the cardiovascular system, organs of vision and has a positive 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 the peel and cut into slices.
- Hold the pumpkin over the steam so that the fruit acquires the desired softness.
- Place the fruits in a blender bowl and beat until smooth.
with ginger
The components of a fat-burning cocktail can increase metabolism. Regular intake of a drink with ginger in the morning and evening will help you lose 2-3 kilograms per week.
Composition:
- Ginger root.
- A glass of kefir (up to 1% fat).
- Cinnamon.
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 smoothies using this healthy fruit are prepared simply and quickly.
Composition:
- Orange.
- Grapefruit.
- ½ lime or lemon.
- A couple of apples.
- ½ banana.
How to make a slimming smoothie with grapefruit:
- Whisk all ingredients in a blender.
- Sprinkle with grated ginger before serving.
With kefir for dinner
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 weight loss. In addition, the inclusion of a fermented milk product in the composition of the drink is a way to supplement the dietary menu with proteins.
Composition:
- A bunch of dill.
- A glass of low-fat kefir.
- 150 g broccoli florets.
- Natural spices to 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 device for 30 seconds. A fat-burning cocktail is best taken at dinner.
Fat Burning Spinach Green Smoothie
Green smoothies for weight loss are prepared using 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 couple of frozen bananas.
- 2 cups green spinach.
- A couple of ice cubes.
- A glass of skimmed milk.
How to make a fat burning drink with spinach:
- Place the ingredients in a blender, 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 preparation:
- Place the ingredients in a blender and blend thoroughly until smooth.
- Drink fresh slimming cocktail.
When and how to drink smoothies for weight loss
Smoothies are an easy-to-drink drink for weight loss. 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 as a snack or even replace it with a full meal.
How to take a slimming cocktail? Switching to eating 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 take a cocktail for breakfast or lunch. Dietary fiber, which is part of the components of the fat-burning drink, gives a feeling of satiety for a long time, so losing weight will calmly last without snacking until the next meal.
Eating a fruit and vegetable smoothie for dinner is not the best solution, since fruits contain a large amount of fructose, which the body can "store" as body fat. So that losing weight does not disappoint and does not lead to health problems, nutritionists advise counting calories and sticking to the golden mean in eating and drinking.
The smoothie diet should not be continued for more than 7 days, since low-calorie drinks do not include the required amount of fats, proteins, carbohydrates that the body needs for normal functioning. To consolidate the result of losing weight achieved with a smoothie diet, follow a low-calorie diet that includes foods rich in fiber and drink plenty of non-carbonated water. Experts recommend having fasting days once a week, during which you can drink fat-burning cocktails.
Reviews of losing weight about the effectiveness of smoothies
First review, female, 29 years old: "The smoothie diet was not easy for me. I am not a fan of vegetables and fruits, I am more accustomed to protein rich food. But I got used to this diet. Lunch was replaced with a cocktail with kiwi and banana. The advantages of the diet I want to include effective bowel 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 food system. The effect was good, but the kilograms quickly returned back. I regularly go in for 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 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 - a charge of vivacity for the whole day is provided. 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. For 14 days of the diet, I lost 5 kg.