A smoothie diet is a good option for those who want to lose weight, but cannot completely give up sugar. Thick smoothies made from vegetables and fruits will please you with great taste, and also provide quick satiety with minimal calories. During the diet, the use of smoothies should be combined with low-calorie protein sources and other components of proper nutrition. Smoothies can be drunk as the main component of the diet or used as an alternative to high-calorie meals.
Basic principles of the smoothie diet for weight loss
The smoothie diet involves making low-calorie smoothies from vegetables and fruits on a regular basis. Solid drinks quickly satisfy hunger, they should be taken as a substitute for the main meal, not as an addition to the usual meal. They are easy to prepare: just chop 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 made without added sugar, they can have a sweet taste only because fresh fruit is added.
- Only low-calorie ingredients are used for food. 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 should avoid fatty, high-calorie foods, sweets, and starchy foods.
- It is necessary 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.
It is necessary to limit the use of tea and coffee during the diet: it is allowed to drink more than two cups a day. It is better to replace these drinks with clean drinking water - at least 1. 5 liters should be 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 love sweets a lot, it is better to make a drink with the addition of stevia or simply put more fruits in proportion to vegetables.
With a smoothie-based diet, you can make thick shakes with the following ingredients:
- any fresh vegetables except potatoes. These are beets, carrots, tomatoes, lettuce and more. Vegetables are peeled and mashed;
- fresh fruits. It is undesirable to use only bananas and grapes, because they contain a lot of sugar;
- crushed cereal flakes are a source of slow complex carbohydrates that provide the body with the necessary energy supply;
- berries. Depending on the season, they can be fresh or frozen;
- nuts - a source of valuable trace elements;
- low-fat dairy products. You can take milk, kefir, fermented baked milk, natural yogurts 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 cause stress, deterioration of well-being and may lead to a breakdown.
You can add lean poultry, boiled fish, brown rice, buckwheat, oatmeal to the menu of the slimming smoothie diet. Eggs and whole grain bread are allowed in limited amounts. You can also eat kissel, vegetable and fruit salads, and low-fat cream soups. It is better to gradually switch to proper nutrition by giving up harmful foods and reducing the calorie content of the diet. This will prevent strong feelings of hunger and maintain positive motivation.
The benefits of losing weight on smoothies: weight loss reviews
You can find many positive reviews about smoothies for weight loss and body cleansing. This is a good choice for fasting days: thick vegetable and fruit cocktails do not burden the gastrointestinal system and do not activate the intestines, create a feeling of lightness and eliminate the feeling of heaviness in the stomach. You can list a few more advantages:
- clear detox effect. A diet based on various smoothies helps cleanse the body of accumulated toxins, helps the body heal;
- no acute hunger. Thick drinks are consumed in small portions at least 4 times a day: as a result, the body receives a minimum of calories, but provides constant satiety;
- increased activity. Unlike various options for strict diets, this type of weight loss does not cause weakness. Dizziness and other unpleasant symptoms. Conversely, vegetables and fruits provide a burst of energy;
- tasty diet. Drinks have a pleasant taste, which 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.
Smoothie diet for weight loss in 7 days: menu selection
One of the choices of a weight loss smoothie diet for a week may 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 fruits except bananas and grapes. The diet includes 4 servings of 1 cup each. |
| Wednesday | The menu includes vegetable cocktails. They cannot be salted or any flavoring added. |
| Thursday | Boiled rice, boiled or cooked vegetables are added to cocktails |
| friday | Along with smoothies, you can eat boiled or baked lean meats. |
| Saturday | In the morning - oatmeal or buckwheat porridge. For lunch - a portion of lean meat with a vegetable mixture. Dinner - cottage cheese or yogurt. |
| Sunday | The menu is similar to Saturday, but instead of meat, you can cook poultry without adding fat. |
Exiting the diet after the end of the week should be gradual: you can't immediately rely on high-fat, high-calorie foods to avoid digestive problems.
To increase the effectiveness of the diet, it is recommended to combine it with physical activity. But due to the low calorie content of the diet, they should be moderate: walking in the fresh air, cycling and intensive morning exercises are enough. Difficult exercises are postponed until later. Reviews of the smoothie diet confirm its high effectiveness, especially in the summer, when you can easily buy a large number of fresh vegetables and fruits.
Who are such foods 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. Excess fiber in the diet can cause the appearance of negative symptoms: diarrhea, bloating, etc. ;
- pregnancy and breastfeeding period. At this time, it is better to give up strict diets in order to provide the baby with the necessary set of nutrients.
Many vegetables and fruits are strong allergens, so it's important to develop an individual meal plan that fits your individual needs. Lactose allergy is often included: in this case, smoothies based on milk and dairy products cannot be prepared. It is recommended to consult a doctor first to make sure there are no contraindications and to choose the optimal menu.
Popular recipes
Positive reviews about the smoothie diet for weight loss are mainly due to its variety: you can combine different ingredients when preparing thick drinks. Some interesting recipes:
- Cottage cheese + strawberry. You can make such a cocktail in skim milk. It is an alternative to a healthy breakfast, delicious snack or dessert. Each serving of this drink contains a large amount of nutrients.
- Kiwi + orange. Crushed fruits are mixed with fruit juice, you can add a spoonful of natural honey to give it a sweeter taste. This is a really nice refreshing cocktail that will give you an energy boost.
- Oatmeal + apple. Flakes are pre-filled with milk, you need to give them time to swell. Basically, 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. This is a great option for a healthy breakfast.
- Celery + carrot + greens. A great choice for a low-calorie vegetable smoothie. They are crushed in a blender and mixed with kefir or water until the desired consistency is achieved. You can add cinnamon or other spices to the drink.
- Peaches + apples + berries, you can take yogurt or fruit juice as a basis. This is a delicious dessert or breakfast, sweet fruits improve mood and give strength.
These are just a few common options. You can combine the ingredients in different ways according to the established rules. A varied diet reduces the risk of disorder, it will be easier to follow the diet.
Many girls wonder if smoothies are possible in a drinking diet. In this case, you should use only liquids, not pureed cocktails. Remember that the drinking diet cannot be maintained for more than 30 days, otherwise it can cause negative consequences for the body.
