The smoothie diet is a good choice for those who want to lose weight but can't completely give up sugar. Thick smoothies from vegetables and fruits will delight you with a good taste, as well as quick satiety with a minimum of calories. The use of smoothies during the diet should be combined with low-calorie protein sources and other components of adequate nutrition. Smoothies can be eaten as the main component of the diet or used as an alternative to high calorie meals.
The Basics of a Smoothie Diet for Weight Loss
The smoothie diet involves the regular preparation of low-calorie vegetable and fruit smoothies. Thick drinks quickly satisfy hunger, they should not be taken as an addition to regular food, but as a replacement for the main course. They are easy to prepare: 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:
- All drinks are prepared without the addition of sugar, they can taste sweet only with 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 should be consumed immediately after preparation, they cannot be stored for a long time.
- During a smoothie-based diet, you have to give up fatty, high-calorie foods, sweets and 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 should limit the use of tea and coffee: it is allowed to drink no more than two cups a day. It is better to replace such drinks with 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 fruits in proportion to vegetables.
On a smoothie diet, you can make thick shakes with the following ingredients:
- all fresh vegetables, except potatoes. These are beets, carrots, tomatoes, lettuce and much more. The vegetables are peeled and crushed to make a puree;
- Fresh fruits. It is undesirable to use only bananas and grapes, as they contain an excessive 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;
- low-fat dairy products. You can take milk, kefir, fermented baked milk, plain yogurt without added sugar.
You can also make smoothies with mineral water. However, the drink should not be too liquid: a sharp decrease in calorie intake will lead to stress, deterioration of well-being and can cause depression.
In the menu of 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 gradually switch to proper nutrition, refusing harmful foods and reducing the calorie content of the diet. This will avoid strong feelings of hunger and keep a positive motivation.
The benefits of losing weight on smoothies: reviews from those who have lost weight
You can find many 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 some additional benefits:
- pronounced detox effect. A diet on various smoothies helps cleanse the body of accumulated toxins, it helps heal the body;
- there is no acute feeling of hunger. Thick drinks are consumed in small portions at least 4 times a day: accordingly, they provide constant saturation, although the body receives a minimum of calories;
- increased activity. Unlike various rigid diet options, 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, which improves mood and prevents breakdowns.
Due to these benefits, weight loss smoothie reviews are generally positive. This method allows you to gradually get rid of excess pounds without harm to 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 | Dietary 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 fruit except bananas and grapes. The diet includes 4 servings of 1 glass each. |
| Wednesday | The menu includes vegetable cocktails. They cannot be salted or add 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. |
Exiting from the diet after the end of the week must be gradual: you cannot immediately rely on high-calorie fatty 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. Difficult workouts are best postponed. Reviews of the smoothie diet confirm its particularly high effectiveness in the summer, when you can easily buy a wide variety of fresh vegetables and fruits.
To whom are these foods contraindicated?
Reviews about weight loss with 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 nutritional plan in the following cases:
- the presence of kidney and liver diseases. They may feel increased stress with negative consequences on their health;
- digestive system disorders. An excess of fiber in the diet can cause the appearance of negative symptoms: diarrhea, bloating, etc. ;
- period of pregnancy and lactation. At this time, it is better to abandon rigid diets in order to provide the baby with all the necessary nutrients.
Many vegetables and fruits are potent allergens, so it's important to tailor a meal plan to your individual needs. Lactose allergy is often included: in this case, smoothies cannot be made from milk and dairy products. To make sure that there are no contraindications and to 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 skimmed 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 really nice refreshing cocktail that will give you an energy boost.
- Oatmeal + apple. The flakes are pre-filled with milk, they must be given time to swell. As a base, you can use unsweetened yogurt. The ingredients are mixed until smooth, it is better to eat such a cocktail with a spoon for gradual saturation. It's a great healthy breakfast option.
- Celery + carrots + green vegetables. A great option for a low calorie vegetable smoothie. They are ground 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 base. It 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, observing the established rules. A varied diet reduces the risk of breakdowns, it will be much easier to follow a diet.
Many girls want to know if smoothies are possible with a diet. In this case, you should only use liquid, not pureed cocktails. Remember that a diet can not be maintained for more than 30 days, otherwise it can have negative consequences for the body.
