A smoothie is a healthy, nutritious, low-calorie smoothie that is made from a variety of ingredients using a blender. Smoothies are a full-fledged replacement for regular 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 superfluous kilos without feeling hungry and without attacking the body.
The benefits of vegetable and fruit smoothies
Smoothie for weight loss is a satisfying drink, as 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 decomposition products and accelerates the metabolism. The smoothie is digested, leaving no heavy feeling. Drinking a drink for weight loss is recommended even for those who have diseases of the digestive tract.
To the question: "how to suppress appetite to lose weight? "it is safe to say that the use of fat-burning smoothies is the best option, and above all, a useful option to suppress hunger. A tasty low-calorie drink is suitable even 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 with smoothies?
The puree-like consistency of the cocktail keeps the water-salt balance of the body in a normal state, saturating the body with essential minerals and vitamins, contributes to the long-term satisfaction of hunger, which prevents the desire to snackbetween main meals. Thus, diet smoothies allow you not to overeat, and this amount of consumed calories will not be deposited by excess weight, so the weight loss process will be effective and accelerated.
Dr. Robin Openshaw, author of the popular book The Green Smoothie Diet, believes that pureed fruits and vegetables can help you achieve:
- Get into the habit of eating in portions.
- Normalization of the functioning of the organs of the digestive system.
- Reduction of body weight up to 8 kg in 3 weeks without strict diets and fasting.
- Improve well-being, increase immunity, general tone of the body.
- To increase 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).
- Forming the habit of eating plenty of fresh fruit.
Rules for preparing and using diet smoothies
For a smoothie to help with 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 consuming vegetable smoothies, the signal of satiety arrives late in the brain and the feeling of hunger makes you eat something else.
Since some types of berries and fruits are high in calories, drinks made from them cannot be called "light". How to make smoothies to lose weight? In order for the result of weight loss not to have to wait too long and the hated body fat to disappear forever, you need to follow certain rules of the smoothie diet.
- Choose only low-calorie ingredients to make a diet drink.
- Eat smoothies slowly, using a teaspoon, then the feeling of satiety will come with time.
- Eat a smoothie 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 products.
- If you decide to stick to a non-strict diet, include lean broths and cereals in the menu. You must exclude all fatty, smoked, salty, coffee and alcohol.
Important:If you decide to go on a smoothie diet, it is worth making sure that the body smoothly transitions to a dietary diet in order to prevent stress. A few 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, butstep by step. 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 nutrient needs of an adult, you need to eat about 3 kilograms of fresh fruit. It is a huge burden on the digestive organs if a person is not restricted in the consumption of other foods. Smoothie recipes for weight loss will be 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 size of usual portions. Homemade oatmeal smoothie is recommended to eliminate digestive problems.
Composition:
- 2 tbsp. I. groats.
- A medium banana.
- 3 art. I. the water.
- Cranberry to taste.
- ½ cup skimmed milk or yogurt.
Preparing a protein shake for weight loss:
- Pour oatmeal with water, let it brew.
- Using a blender, grind the banana, oats and cranberries.
- Add milk to your drink.
kiwi and banana
The slimming cocktail with banana and kiwi has a pleasant taste, it is a remedy for women who want to quickly lose a few 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, not allowing him to run out when eating. 'a diet.
Composition:
- A banana.
- A Kiwi.
- 1st. I. lemon juice.
- 3 art. I. the water.
- 1 teaspoon honey.
How to make a kiwi smoothie for weight loss:
- Peel the banana and kiwi from the skin.
- Place the 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.
some celery
Celery deserves the title of magic plant. The fruit is good for health and for the figure, as it effectively contributes to the process of losing weight. If you prepare a celery smoothie correctly, you will get the benefits and enjoyment 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 the apple and the 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 "load the stomach" before bedtime.
With pumpkin
Pumpkin contains a large amount of pectin, fiber and carotene. The fruit is rich in vitamins B, C, E, PP, T and K, 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 off the skin and cut into slices.
- Hold the pumpkin over the steamer so that the fruit acquires the desired sweetness.
- Place fruit in a mixing bowl and beat until smooth.
with ginger
The components of a fat-burning cocktail can increase metabolism. Regular consumption of a ginger drink in the morning and evening will help you lose 2 to 3 kilos per week.
Composition:
- Ginger root.
- A glass of kefir (up to 1% fat).
- Cinnamon.
How to make ginger smoothies for weight loss:
- Pour the kefir into the mixing bowl.
- Add 1 tbsp. cinnamon and the same amount of ground or grated ginger.
- Mix the ingredients and turn on the mixer for 20-30 seconds.
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 few apples.
- ½ banana.
How to make a slimming grapefruit smoothie:
- Whisk all the 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 hunger for a long time, so the smoothie is suitable for weight loss. Also, the inclusion of a fermented milk product in the drink is a way to supplement the diet menu with protein.
Composition:
- A bunch of dill.
- A glass of low-fat kefir.
- 150 g of broccoli florets.
- Natural spices to taste.
Making kefir smoothies for weight loss:
- Boil the broccoli for 2 minutes, cool the cabbage.
- In a mixing bowl, combine the ingredients and switch on the appliance for 30 seconds. A fat-burning cocktail is best taken with dinner.
Fat Burning Green Spinach Smoothie
Green smoothies for weight loss are prepared using any type of plants and fruits. The main rule of their use is to drink smoothies on an empty stomach. It's 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 skimmed milk.
How to make a fat burning drink with spinach:
- Place 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 "dry" athletes, as it contains the proteins necessary for building muscle tissue. It is best to prepare and drink a drink in the evening, 3 hours before bedtime.
Composition:
- 50 grams of cottage cheese.
- 2 tbsp. I. frozen currants.
- A few teaspoons of honey.
- A glass of pineapple juice.
Preparation of the cottage cheese smoothie:
- Place the ingredients in a blender and blend well until smooth.
- Drink a cool slimming cocktail.
When and how to drink smoothies for weight loss
Smoothies are an easy drink to drink for weight loss. However, that doesn't mean it should be drunk like water. The cocktail should not be abused, since one serving contains at least 150 kcal. Treat this drink as a snack or replace it with a full meal.
How to take a slimming cocktail? Switching to eating exclusively smoothies is convenient, but you can not call such a balanced diet, which is why nutritionists do not recommend giving up other foods during weight loss. The best option would be to have a cocktail for breakfast or lunch. Dietary fibers, which are part of the components of the fat-burning drink, provide a feeling of satiety for a long time, so weight loss will continue serenely without snacking until the next meal.
Eating a fruit and vegetable smoothie for dinner is not the best solution, because fruit contains a large amount of fructose, which the body can "store" as body fat. So that weight loss does not disappoint and lead to health problems, nutritionists advise counting calories and sticking to the golden mean when eating and drinking.
The smoothie diet should not be continued for more than 7 days, as low-calorie drinks do not contain the required amount of fats, proteins and carbohydrates that the body needs for normal functioning. To solidify the weight loss result achieved with a smoothie diet, follow a low-calorie diet that includes high-fiber foods and drink plenty of non-carbonated water. Experts recommend having fasting days once a week, during which you can drink fat-burning cocktails.
Weight loss reviews on the effectiveness of smoothies
First assessment, woman, 29 years old: "The smoothie diet was not easy for me. I'm not a fan of vegetables and fruits, I'm more used to high protein foods. But I got used to this diet. Lunch was replaced by a cocktail made from kiwi and banana. The benefits 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 opinion, female, 21 years old: "I have tried many strict diets, including mono diets and a coffee-based diet. The effect was good, but the kilograms came back quickly. I regularly dosports and sometimes sit on less rigid diets, organize unloading I recently tried a smoothie diet, although the result was not so tangible (3. 5 kg per month), but 2 months passed andthe weight has not returned.
The third opinion, a 33-year-old woman: "I really liked this diet! I make delicious cocktails even at the end of the weight loss course for breakfast - a charge of liveliness for the whole day is provided. I like a cocktail with oatmeal, honey and berries. Sometimes I experiment and add soy sauce and various herbs to vegetable drinks for weight loss. During 14 days of dieting, I lost 5 kg.