Smoothie is a healthy, nutritious, low-calorie smoothie made from a variety of ingredients using a blender. Smoothies serve as a full-fledged substitute for a regular meal for lunch or dinner, depending on the ingredients added to the drink. Thanks to a fresh cocktail, it is possible to quickly get rid of a few extra pounds without feeling hungry and without harming the body.
Benefits of vegetable and fruit smoothies
Smoothie for weight loss is a nourishing drink, because it contains a large amount of dietary fiber, which has a positive effect on the activity of the intestines. The cocktail cleans the walls of the digestive tract from decaying products and speeds up metabolism. Smoothie is digested, does not leave any feeling of heaviness. Drinking a drink to lose weight is recommended even for those with diseases of the digestive system.
To the question: "How to suppress your appetite to lose weight? " It can be said that the use of fat-burning smoothies is the best and, most importantly, a useful option to suppress hunger. A delicious low-calorie drink is even suitable to replace a full lunch or dinner. It is important to use mainly vegetables, fruits, fresh natural juices and other low-calorie ingredients for its preparation.
Can you lose weight with smoothies?
The puree-like consistency of the cocktail maintains the body's water-salt balance, saturates the body with essential minerals and vitamins, helps to satiate hunger for a long time, which prevents the urge to eat a snack between meals. Thus, diet smoothies allow you not to overeat, and the amount of calories consumed will not be suppressed by excess weight, so the weight loss process will be effective and accelerated.
The author of the famous book "Green Smoothie Diet" Dr. Robin Openshaw believes that fruit and vegetable purees can help you achieve:
- Establishing a sharp eating habit.
- Normalization of the digestive system.
- Lose weight up to 8 kg in 3 weeks without strict diets and fasting.
- Improving well-being, increasing immunity, overall body tone.
- Enhance the effectiveness of any selected diet (it will be easier for the body to tolerate reduced amounts of carbohydrates).
- Victory over skin, hair, nail problems (due to the richness of vitamins and minerals in fruit and vegetable smoothies).
- Formation of the habit of eating a lot of fresh fruit.
Rules of preparation and use of diet smoothies
Smoothie needs to be properly prepared and consumed to help you lose weight. Because the cocktail has a liquid consistency, many people want to drink it in one sip. However, by eating this vegetable smoothie, the signal of satiety comes to the brain late, and the feeling of hunger forces you to 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? You need to follow some rules of a smooth diet so that you don't have to wait long for the results of weight loss and the hated fat in your body disappears forever.
- Choose only low-calorie ingredients to prepare a diet drink.
- Eat smoothies slowly, using a teaspoon, then the feeling of satiety will come over time.
- Eat a smoothie drink every 2 hours. It is allowed to drink water or green tea without sugar during breaks.
- Eliminate sugar from your diet. Dairy products use only low fat.
- If you decide to follow a non-serious diet, include lean broth and cereals in the menu. You should exclude all fatty, smoked, salty, coffee and alcohol.
Important:If you decide to follow a smoothie diet, it is worth ensuring that the body switches to a smooth diet to prevent stress. Reduce the total amount of food consumed a few days before you start to lose weight, start drinking more water (2 liters per day), add fresh vegetables, fruits, berries to your diet, eat often, but little by little. It is forbidden to use a smoothie diet for pregnant women or during lactation.
Smoothie recipes to lose weight in a blender
Smoothies for weight loss saturate the body with vitamins from vegetables and fruits without prolonging the culture with large amounts of food consumed. To meet the nutritional needs of an adult, you need to eat about 3 kilograms of fresh fruit. This is a great burden for the digestive system, if a person is not limited in the consumption of other foods. Recipes for smoothies to lose weight will be an excellent choice to lose weight and provide the body with the necessary amount of vitamins and minerals. How to make smoothies at home?
Protein with oatmeal for breakfast
Properly prepared weight loss 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.
Ingredients:
- 2 tbsp. l. oatmeal.
- A medium banana.
- 3 Art. l. su.
- Cranberry to taste.
- ½ A glass of skim milk or yogurt.
Preparation of protein cocktail for weight loss:
- Pour oatmeal with water, leave to infuse.
- Using a blender, grind bananas, oatmeal and cornel.
- Add milk to the drink.
Kiwi and banana
Banana and Kiwi Weight Loss Cocktail has a pleasant taste and is a tool for women who want to lose a few pounds quickly. Smoothie does not contain dairy products and sugar, but the drink is rich in vitamin C and other nutrients, which protects the health of the person, does not allow him to run out of food.
Ingredients:
- A banana.
- A kiwi.
- 1 st. l. lemon juice.
- 3 Art. l. su.
- 1 ç. qbal.
How to make kiwi smoothie to lose weight:
- Peel a banana and a kiwi.
- Put the fruit in a blender.
- Add a tablespoon of honey, water, lemon juice.
- Turn on the appliance and whisk until the cocktail is smooth.
- Drink fresh vitamin smoothie for breakfast.
celery
Celery deserves the name of a magical plant. Fruit is good for health and figure, because it effectively helps in the process of losing weight. Properly prepared celery smoothie, you will enjoy the benefits and pleasure of drinking.
Ingredients:
- root.
- Medium apple.
- A pair of celery stalks.
- a spoonful of honey (optional)
How to make green smoothie to lose weight with celery:
- Peel the apples and carrots.
- Divide the ingredients into pieces and upload to a blender.
- It is better to drink a green smoothie for dinner, because it will improve the digestion of food and "will not be a burden on the stomach" before going to bed.
With pumpkin
Pumpkin is rich in pectin, fiber and carotene. The fruit is rich in vitamins B, C, E, PP, T and K, minerals and trace elements. Vegetables heal the cardiovascular system, visual organs and have a positive effect on metabolic processes. Low calorie content pumpkin is an ideal product for weight loss.
Ingredients:
- 100 grams of pumpkin.
- Medium apple.
How to make pumpkin smoothie to lose weight:
- Wash the fruit, peel and cut into slices.
- Keep the pumpkin on the steam so that the fruit acquires the desired softness.
- Put the fruit in a blender jar and beat until smooth.
with ginger
The components of a fat-burning cocktail can increase metabolism. Regular intake of ginger in the morning and evening will help you lose 2-3 kilograms a week.
Ingredients:
- Ginger root.
- A glass of kefir (up to 1% fat).
- cinnamon.
How to make smoothies with ginger to lose weight:
- Pour the kefir into the blender jar.
- 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 to lose weight. Everyone knows its fat-burning properties, and smoothies are made using this healthy fruit simply and quickly.
Ingredients:
- Orange.
- Grapefruit.
- ½ lime or lemon.
- A pair of apples.
- ½ banana.
How to make a weight loss smoothie with grapefruit:
- Beat all the 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 fermented milk in the drink is a way to enrich the diet menu with protein.
Ingredients:
- A bunch of dill.
- A glass of low-fat kefir.
- 150 g of broccoli flowers.
- Natural spices to taste.
Prepare smoothies with kefir to lose weight:
- Boil the broccoli for 2 minutes, cool the cabbage.
- Mix the ingredients in a blender jar and turn on the appliance for 30 seconds. Fat-burning cocktails are best taken at dinner.
Fat Burning Spinach Green Smoothie
Green smoothies for weight loss are made from plants and fruits of any kind. 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.
Ingredients:
- A few frozen bananas.
- 2 cups green spinach.
- A few ice cubes.
- A glass of skim milk.
How to make a fat-burning drink with spinach:
- Put the ingredients in a blender, mix for 15-20 seconds.
- Add ice to the finished weight loss cocktail.
How to make curd smoothie
Curd cocktail for weight loss is suitable for athletes who "dry up", because it contains proteins necessary for building muscle tissue. It is better to prepare and drink a drink 3 hours before bedtime.
Ingredients:
- 50 grams of cottage cheese.
- 2 tbsp. l. frozen currants.
- A few teaspoons of honey.
- A glass of pineapple juice.
Preparation of cottage cheese smoothie:
- Put the ingredients in a blender and mix thoroughly until smooth.
- Drink fresh weight loss cocktail.
When and how to drink to lose weight
Smoothies are an easy drink to lose weight. But this does not mean that you should drink like water. You should not abuse the cocktail, because one serving contains at least 150 kcal. Take this drink as a snack or even replace it with a full meal.
How to take a cocktail to lose weight? It is convenient to switch to eating only smoothies, but you can not call such a balanced diet, so nutritionists do not recommend giving up other foods when losing weight. The best option would be to take a cocktail for breakfast or lunch. Dietary fiber, which is part of the fat-burning drink, gives a feeling of satiety for a long time, so the weight loss will continue quietly without snacks until the next meal.
Eating a fruit-vegetable smoothie for dinner is not the best solution, because fruits contain a lot of fructose, which can "store" in the body as fat. To lose weight and not cause health problems, nutritionists recommend counting calories when eating and drinking and sticking to gold.
Smoothie diet should not last more than 7 days, because low-calorie drinks do not contain the necessary amount of fats, proteins, carbohydrates necessary for the normal functioning of the body. To strengthen the weight loss results achieved with the smoothie diet, follow a low-calorie diet that contains fiber-rich foods and drink plenty of still water. Experts recommend fasting once a week, these days you can drink fat-burning cocktails.
Feedback on the effectiveness of smoothies to lose weight
At first glance, a woman, 29 years old: "Smoothie diet was not easy for me. I'm not a fan of vegetables and fruits, I'm used to more protein-rich foods. But I'm used to this diet. Lunch was replaced by kiwi and banana cocktail. I want to - I went to the toilet like a clockwork. I managed to lose 2. 5 kg in a week.
Second review, woman, 21 years old: "I tried many strict diets, including mono-diets and coffee eating system. The effect was good, but the pounds came back quickly. I exercise regularly and sometimes sit on less strict diets, ejaculationRecently, I tried a smoothie diet, although the result is not so noticeable (3, 5 kg per month), but 2 months passed and the weight did not return.
Third look, 33-year-old woman: "I liked this diet! I make delicious cocktails for breakfast at the end of the weight loss course - there is a fee for vitality for the whole day. I love cocktails with oatmeal, honey and berries. I add different herbs. I lost 5 kg in 14 days of the diet.