Smoothie is a healthy, nutritious, low-calorie smoothie, which is prepared from various ingredients using a blender. Smoothies serve as a complete substitute for the usual 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 extra pounds without feeling hungry and without harming the body.
The benefits of vegetable and fruit smoothies
Smoothie smoothie is a satisfactory drink because 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 of decay products and speeds up metabolism. The smoothie is absorbed, does not leave a feeling of heaviness. Drinking a slimming drink is recommended even for those who have diseases of the digestive tract.
To the question: "how to dull your appetite to lose weight? " It is safe to say that the use of smoothies to burn fat is the best and most importantly useful option to suppress hunger. Low-calorie delicious drink is suitable even as a substitute 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 maintains the body's water-salt balance in a normal state, saturates the body with essential minerals and vitamins, contributes to long-term satisfaction of hunger, which prevents the desire to eat between meals. This way, dietary smoothies allow you not to overeat and this amount of calories consumed will not be delayed by being overweight, so the weight loss process will be effective and accelerated.
Dr. Robin Openshaw, author of the popular book The Green Smoothie Diet, believes that fruit and vegetable purees can help you achieve:
- Create the habit of eating in portions.
- Normalize the functioning of the organs of the digestive system.
- Reduce body weight to 8 kg in 3 weeks without strict diets and starvation.
- Improving well-being, increasing immunity, overall body tone.
- Strengthen the effectiveness of each chosen diet (the body will tolerate reduced carbohydrates more easily).
- Victory over problems with skin, hair, nails (due to the richness of vitamins, minerals in fruit and vegetable smoothies).
- Forming the habit of eating a lot of fresh fruit.
Rules for the preparation and use of dietary smoothies
In order for a smoothie to help lose weight, it must be prepared and consumed properly. Because 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 in the brain late and the feeling of hunger makes you eat something else.
As some types of berries and fruits are high in calories, the drinks prepared with them can not be called "light". How to make a smoothie for weight loss? In order not to have to wait too longlong and the hated body fat disappears forever, you need to follow some rules of the diet with smoothies.
- Choose extremely low-calorie ingredients for a diet drink.
- Eat smoothies slowly, using a teaspoon, then the feeling of satiety will come in time.
- Eat smoothies every 2 hours. During the holidays it is allowed to drink water or unsweetened green tea.
- Eliminate sugar from your diet. Dairy products are used only with low fat content.
- If you decide to stick to a strict diet, include lean broths and cereals in the menu. You need to exclude all fatty, smoked, salty, coffee and alcohol.
Important:If you decide to follow a smoothie diet, it is worth making sure that the body gradually switches to a diet 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, but little by little. It is forbidden to use a smoothie diet for pregnant women or while breastfeeding.
Recipes for smoothies for weight loss in a blender
Slimming smoothies saturate the body with vitamins from vegetables and fruits without stretching the stomach with a large amount of food consumed. To meet an adult's need for nutrients, you need to eat about 3 pounds of fresh fruit. This is a huge burden on the digestive system, if a person is not limited in the consumption of other foods. Smoothie recipes for weight loss will be a great option for weight loss and provide the body with the necessary amount of vitamins and minerals. How to make a mess 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.
Composition:
- 2 tbsp. oatmeal.
- One medium banana.
- 3 art. l. water.
- Cranberry to taste.
- ½ A glass of skim milk or yogurt.
Preparation of protein shake for weight loss:
- Pour the oats with water, leave to infuse.
- With a blender grind banana, oatmeal, cranberries.
- Add milk to your drink.
From kiwi and banana
The cocktail for weight loss with banana and kiwi has a pleasant taste, it is light for women who want to lose a few extra pounds quickly. Smoothies do not contain dairy products and sugar, but the drink is rich in vitamin C and other nutrients, thanks to which it maintains a person's health, not allowing him to run out of diet.
Composition:
- One banana.
- One kiwi.
- 1 tablespoon lemon juice.
- 3 art. l. water.
- 1 tsp honey.
How to make a kiwi smoothie for weight loss:
- Peel a banana and a kiwi.
- Put the fruit in a blender.
- Add a spoonful of honey, water, lemon juice.
- Turn on the appliance and beat the cocktail until smooth.
- Drink fresh vitamin smoothies for breakfast.
of celery
Celery deserves the title of magic plant. The fruit is good for health and figure because it effectively contributes to the weight loss process. If you properly prepare smoothies with celery, you will get the benefits and pleasure of drinking the drink.
Composition:
- carrots.
- Medium apple.
- A few stalks of celery.
- spoon of honey (optional)
How to make a green smoothie for weight loss with celery:
- Peel an apple and a carrot.
- Cut the ingredients into pieces, load in a blender.
- It is better to drink green smoothie for dinner, as this 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. Vegetables heal the cardiovascular system, organs of vision and have a positive effect on metabolic processes. The low calorie content makes pumpkin an ideal weight loss product.
Composition:
- 100 grams of pumpkin.
- Medium apple.
How to make pumpkin smoothies for weight loss:
- Wash the fruit, cut the peel and cut into slices.
- Hold the pumpkin over the steam so that the fruit acquires the desired softness.
- Put the fruit in a blender bowl 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 pounds a week.
Composition:
- Ginger root.
- A glass of kefir (up to 1% fat).
- Cinnamon.
How to make a smoothie with ginger for weight loss:
- Pour the kefir into the blender bowl.
- 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 for weight loss. Everyone knows about its fat-burning properties, and smoothies with this healthy fruit are easy and quick to prepare.
Composition:
- Orange.
- Grapefruit.
- ½ Lime or lemon.
- A few apples.
- ½ banana.
How to make a smoothie for weight loss with grapefruit:
- Beat all 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 dairy product in the drink is a way to supplement the diet menu with protein.
Composition:
- A bunch of dill.
- A glass of low-fat yogurt.
- 150 g of broccoli flowers.
- Natural spices to taste.
Preparation of smoothies with kefir for weight loss:
- Boil the broccoli for 2 minutes, allow the cabbage to cool.
- In a blender bowl, mix the ingredients and turn on the appliance for 30 seconds. A fat-burning cocktail is best taken for dinner.
Green smoothie with spinach to burn fat
Green smoothies for weight loss are prepared from all kinds of plants and fruits. The main rule for their use is to drink smoothies on an empty stomach. This is 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 skim milk.
How to make a drink for burning fat with spinach:
- Put the ingredients in a blender, mash for 15-20 seconds.
- Add ice to the finished cocktail for weight loss.
How to make a smoothie from cottage cheese
Cottage cheese cocktail for weight loss is suitable for "drying" athletes, as it contains the proteins needed to build muscle tissue. It is better to prepare and drink a drink in the evening, 3 hours before bedtime.
Composition:
- 50 grams of cottage cheese.
- 2 tbsp. frozen blackcurrants.
- A few teaspoons of honey.
- A glass of pineapple juice.
Preparation of cottage cheese smoothies:
- Put the ingredients in a blender and beat well until smooth.
- Drink a fresh cocktail for weight loss.
When and how to drink smoothies for weight loss
Smoothies are an easy-to-drink weight loss drink. However, this does not mean that it should be drunk as water. You should not abuse the cocktail, because one serving contains at least 150 kcal. Consider this drink as a snack or even replace it with a complete meal.
How to take a cocktail for weight loss? Switching to an extremely smooth diet is convenient, but you can't call it a balanced diet, so nutritionists don't recommend giving up other foods during weight loss. The best option would be to have 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 weight loss will continue smoothly without snacks until the next meal.
Eating fruit and vegetable smoothies for dinner is not the best solution, as fruits contain a large amount of fructose, which the body can "store" as body fat. In order not to disappoint weight loss and lead to health problems, nutritionists adviseto count calories and stick to the golden mean in eating and drinking.
Smoothie diet should not last more than 7 days, as low-calorie drinks do not include the necessary amount of fats, proteins, carbohydrates that the body needs to function properly. To consolidate the result of weight loss achieved with a diet with smoothies, follow a low-calorie diet that includes foods rich in fiber and drink plenty of still water. Experts recommend that you have fasting days once a week, during which you can drink cocktails to burn fat.
Weight loss reviews for the effectiveness of smoothies
First examination, a 29-year-old woman: "The smoothie diet was not easy for me. I'm not a fan of vegetables and fruits, I'm more used to protein-rich foods. But I got used to this diet. Lunch was replaced by a kiwi and banana cocktail. The benefits of the diet I want to include effective bowel cleansing - I went to the toilet like clockwork. In one week I managed to lose 2. 5 kg.
Second review, female, 21 years old: "I tried very strict diets, including mono-diets and a coffee food system. The effect was good, but the weight quickly returned. I exercise regularly and sometimes sit on less strict diets, organize unloading. I recently 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.
The third examination, a 33-year-old woman: "I liked this diet! I make delicious cocktails even at the end of the weight loss course for breakfast - a subsistence fee is provided for the whole day. I love a cocktail with oatmeal, honey and berries. Sometimes I experiment and add soy sauce and various herbs to vegetable drinks for weight loss. In 14 days of the diet I lost 5 kg.