The smoothie diet is a good choice for those who want to lose weight but can't give up sugar completely. Thick smoothies made from vegetables and fruits will delight you with great taste, as well as provide quick satiety with a minimum amount of calories. The use of smoothies during the diet should be combined with low-calorie sources of protein and other components of proper nutrition. Smoothies can be drunk as a main component of the diet or used as an alternative to high-calorie meals.
The basic principles of a smoothie diet for weight loss
The smoothie diet involves regular preparation of vegetable and fruit low-calorie smoothies. Thick drinks quickly satisfy hunger, they should be taken not as an addition to the usual food, but as a replacement for the main dish. Cooking them is easy: just grind the ingredients in a blender and mix. You can combine different combinations of products, add mineral water, low-fat dairy products.
The smoothie diet is based on the following rules:
- Any drinks are prepared without adding sugar, they can have a sweet taste only because of the addition of fresh fruit.
- For cooking, only low-calorie ingredients are used. Do not use cream or melted ice cream as a base.
- Cocktails must be consumed immediately after preparation, they can not be stored for a long time.
- During a smoothie-based diet, you need to give up fatty, high-calorie foods, sweets, starchy foods.
- You need to drink a cocktail slowly to ensure gradual saturation. In this case, the drink should not be too cold: it is better to use smoothies at room temperature.
During the diet, you need to limit the use of tea and coffee: it is allowed to drink no more than two cups a day. It is better to replace these drinks with clean drinking water - it should be at least 1. 5 liters in the daily diet.
How to make a smoothie: the main components
The smoothie diet for weight loss is based on various combinations of low-calorie vegetables and fruits. In this case, you can not add salt and sweeteners, it is also undesirable to use honey. For those who are very fond of sweets, it is better to prepare drinks with the addition of stevia or simply put more fruit in proportion to vegetables.
With a smoothie-based diet, you can make thick shakes with the following ingredients:
- any fresh vegetables, with the exception of potatoes. These are beets, carrots, tomatoes, lettuce and much more. Vegetables are peeled and ground to make a puree;
- fresh fruits. It is undesirable to use only bananas and grapes, as they contain an excess amount of sugar;
- crushed cereal flakes are a source of slow complex carbohydrates that provide the body with the necessary energy supply;
- berries. They can be fresh or frozen depending on the season;
- nuts - a source of valuable trace elements;
- dairy products with low fat content. You can take milk, kefir, fermented baked milk, natural yoghurts without added sugar.
You can also make smoothies with mineral water. However, the drink should not be too liquid: a sharp decrease in caloric intake will lead to stress, deterioration of well-being and may cause a breakdown.
In the menu for a slimming smoothie diet, you can add lean poultry meat, boiled fish, brown rice cereal, buckwheat, oatmeal. Eggs and whole grain bread are allowed in limited quantities. You can also eat kissels, vegetable and fruit salads, low-fat cream soups. It is better to switch to proper nutrition gradually, refusing harmful foods and reducing the calorie content of the diet. This will avoid strong feelings of hunger and keep positive motivation.
The benefits of losing weight on smoothies: reviews of those who have lost weight
You can find a lot of positive reviews about smoothies for weight loss and body cleansing. This is a good option for fasting days: thick vegetable and fruit cocktails do not burden the gastrointestinal tract and activate the intestines, they create a feeling of lightness and relieve heaviness in the stomach. You can list a few more advantages:
- pronounced detox effect. A diet on various smoothies helps cleanse the body of accumulated toxins, it helps to heal the body;
- there is no sharp feeling of hunger. Thick drinks are consumed in small portions at least 4 times a day: as a result, they provide constant saturation, although the body receives a minimum of calories;
- increased activity. Unlike various options for rigid diets, such weight loss does not cause weakness. Dizziness and other unpleasant symptoms. On the contrary, vegetables and fruits give a burst of energy;
- delicious diet. Drinks have a pleasant taste, and this improves mood and prevents breakdowns.
Due to these benefits, weight loss smoothie reviews are mostly positive. This method allows you to gradually get rid of extra pounds without harming your health.
Slimming smoothie diet for 7 days: menu option
One of the options for a slimming smoothie diet for a week might look like this:
| Day of the week | Diet components |
|---|---|
| Monday | During the day, you need to drink 4 smoothies from fresh fruits and berries in small portions. They should not contain sugar or sweeteners. |
| Tuesday | Smoothies can be made with all kinds of fruits except bananas and grapes. The diet includes 4 servings of 1 glass each. |
| Wednesday | The menu includes vegetable cocktails. They can not be salted or add any flavoring additives. |
| Thursday | Boiled rice, boiled or baked vegetables are added to cocktails |
| Friday | In addition to smoothies, you can eat boiled or baked lean meats. |
| Saturday | In the morning - oatmeal or buckwheat porridge. At lunch - a portion of lean meat with a side dish of vegetables. Dinner - cottage cheese or yogurt. |
| Sunday | The menu is similar to Saturday, instead of meat, you can cook poultry without adding fat. |
The exit from the diet after the end of the week should be gradual: you can not immediately lean on fatty high-calorie foods in order to prevent digestive problems.
To increase the effectiveness of the diet, it is desirable to combine it with physical activity. But due to the low calorie content of the diet, they should be moderate: hiking in the fresh air, cycling and intensive morning exercises are enough. Hard workouts are best postponed for later. Reviews of the smoothie diet confirm its particularly high effectiveness in the summer, when you can easily purchase a wide variety of fresh vegetables and fruits.
To whom is such food contraindicated?
Reviews about losing weight on smoothies will be positive only if you choose the right products and first make sure that there are no contraindications. It is better to refuse such a nutrition plan in the following cases:
- the presence of kidney and liver diseases. They may experience increased stress with negative health consequences;
- disorders of the digestive system. An excess of fiber in the diet can provoke the appearance of negative symptoms: diarrhea, bloating, etc. ;
- pregnancy and breastfeeding period. At this time, it is better to abandon rigid diets in order to provide the baby with the necessary set of nutrients.
Many vegetables and fruits are strong allergens, so it is important to tailor a personalized meal plan to suit your individual needs. Lactose allergy is often included: in this case, smoothies cannot be made on the basis of milk and dairy products. To make sure that there are no contraindications and choose the optimal menu, it is first recommended to consult a doctor.
Popular Recipes
Positive reviews about the smoothie diet for weight loss are largely due to its diversity: you can combine a variety of ingredients when preparing thick drinks. Some interesting recipes:
- Cottage cheese + strawberries. You can prepare such a cocktail on skim milk. It is a healthy breakfast, a delicious snack or an alternative to dessert. Each serving of this drink contains a large amount of nutrients.
- Kiwi + orange. Crushed fruits are mixed with fruit juice, to give a sweeter taste, you can add a spoonful of natural honey. This is a truly pleasant refreshing cocktail that will give you a boost of energy.
- Oatmeal + apple. Flakes are pre-filled with milk, they need to be given time to swell. As a base, you can use yogurt without sugar. The ingredients are mixed until smooth, it is better to eat such a cocktail with a spoon for gradual saturation. This is a great healthy breakfast option.
- Celery + carrots + greens. A great option for a low-calorie vegetable smoothie. They are crushed in a blender and mixed with kefir or water until the desired consistency is obtained. You can add cinnamon or other spices to the drink.
- Peach + apple + berries, you can take yogurt or fruit juice as a basis. This is a delicious dessert or breakfast, sweet fruits improve mood and give vigor.
These are just a few common options. You can combine the ingredients in different ways in compliance with the established rules. A varied diet reduces the risk of breakdowns, it will be much easier to follow a diet.
Many girls are interested in whether smoothies are possible on a drinking diet. In this case, you should use only liquid, not pureed cocktails. Remember that a drinking diet cannot be kept for longer than 30 days, otherwise it can lead to negative consequences for the body.
