The smoothie diet is a good choice for those who want to lose weight but cannot give up sugar completely. Thick smoothies made from vegetables and fruits will delight you with great taste, as well as provide quick satiety with a minimal amount of calories. The use of smoothies during a diet should be combined with low-calorie sources of protein and other components of proper nutrition. Smoothies can be drunk as a main component of the diet or used as an alternative to high-calorie meals.
The basic principles of a smoothie diet for weight loss
The smoothie diet includes regular preparation of vegetable and fruit low-calorie smoothies. Thick drinks quickly satisfy hunger, they should be taken not as an addition to the usual food, but as a substitute 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 adding sugar, they can taste sweet only because of the addition of fresh fruit.
- Only low-calorie ingredients are used for cooking. 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 give up fatty, high-calorie foods, sweets, and starchy foods.
- You should drink the 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: you are allowed to drink no more than two cups a day. It is better to replace these drinks with clean drinking water - it should be at least 1. 5 liters in the daily diet.
How to make a smoothie: the basic 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.
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 many others. Vegetables are peeled and ground into a puree;
- fresh fruit. It is not desirable to use only bananas and grapes, as they contain an excess amount of sugar;
- crushed cereal flakes are a source of slow complex carbohydrates that provide the body with the necessary energy;
- Forest fruits. They can be fresh and frozen depending on the season;
- nuts - a source of valuable trace elements;
- low-fat dairy products. You can take milk, kefir, fermented baked milk, natural sour milk without added sugar.
You can also make a smoothie with mineral water. However, the drink should not be too liquid: a sharp reduction in calorie intake will lead to stress, deterioration of well-being and may cause a collapse.
In the smoothie diet menu for weight loss, you can add lean poultry, boiled fish, brown rice cereal, buckwheat, oatmeal. Eggs and whole grain bread are allowed in limited quantities. You can also eat kisses, 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 the strong feeling of hunger and maintain positive motivation.
The benefits of smoothies for weight loss: reviews of those who have lost weight
You can find many positive reviews about smoothies for weight loss and cleansing the body. This is a good option for fasting days: dense vegetable and fruit cocktails do not burden the gastrointestinal tract and activate the intestines, create a feeling of lightness and relieve the burden in the stomach. You can list a few more advantages:
- pronounced detox effect. A diet with various smoothies helps to cleanse the body of accumulated toxins, helps to heal the body;
- no acute feeling of hunger. Thick drinks are consumed in small portions at least 4 times a day: as a result, they ensure constant saturation, although the body receives a minimum of calories;
- increased activity. Unlike various variants of solid diets, such weight loss does not cause weakness. Dizziness and other unpleasant symptoms. On the contrary, vegetables and fruits give a surge of energy;
- delicious diet. Drinks have a pleasant taste, which improves mood and prevents decay.
Because of 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 option
One of the options for a slimming smoothie diet for a week may look like this:
| Day of the week | Components of the diet |
|---|---|
| Monday | During the day, you should drink 4 smoothies of fresh fruits and berries in small portions. They should not contain sugar and sweeteners. |
| Tuesday | Smoothies can be made with any fruit except bananas and grapes. The diet includes 4 servings of 1 cup each. |
| Wednesday | The menu includes vegetable cocktails. They cannot be salted or have aromatic additives added. |
| Thursday | Boiled rice, boiled or roasted vegetables are added to cocktails |
| Friday | In addition to smoothies, you can eat boiled or roasted lean meats. |
| Saturday | In the morning - oatmeal or buckwheat porridge. At lunch - a portion of lean meat with a garnish of vegetables. Dinner - cottage cheese or yogurt. |
| Sunday | The menu is similar to Saturday, instead of meat you can cook birds without adding fat. |
Exiting the diet after the end of the week should be gradual: you can't immediately rely on fatty high-calorie foods 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 content of calories in the diet, they should be moderate: walks in the fresh air, cycling and intense morning exercises are enough. Heavy training is best left until later. 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 is such food contraindicated?
Reviews of smoothies for weight loss 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 food 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. An excess of fiber in the diet can provoke 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 is important to create a personalized meal plan that meets your individual needs. Lactose allergy is often included: in this case, smoothies cannot be made on the basis of milk and milk products. To make sure there are no contraindications and choose the optimal menu, it is recommended to consult a doctor first.
Popular recipes
Positive reviews of the smoothie diet for weight loss are largely due to its variety: you can combine different ingredients when preparing thick drinks. Some interesting recipes:
- Cottage cheese + strawberries. You can prepare such a cocktail of skim milk. It's a healthy snack, a tasty 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, for a sweeter taste you can add a spoonful of natural honey. This is a really nice refreshing cocktail that will energize you.
- Oatmeal + apple. The flakes are pre-filled with milk, they must be given time to swell. As a base, you can use yogurt without sugar. 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 + carrots + vegetables. A great option for a low-calorie vegetable smoothie. Crush them in a blender and mix with kefir or water to the desired consistency. You can add cinnamon or other spices to the drink.
- Peach + apple + berries, you can take yogurt or fruit juice as a base. This is a delicious dessert or breakfast, the sweet fruits improve the mood and give vitality.
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 crashes, it will be much easier to follow a diet.
Many girls are interested in whether it is possible to drink diet smoothies. In this case, you should use only liquid and not pureed cocktails. Remember that the drinking diet cannot be maintained for more than 30 days, otherwise it can lead to negative consequences for the body.
