Many are convinced that smoothies are a drink because they are usually served in a glass or cup. In fact, this colorful and nutritious blend is a complete, albeit low-calorie meal. Weight loss smoothie recipes include a large selection of vegetables, fruits and dairy products. It can be used instead of one of the meals, as a snack. Therefore, the cocktail is successfully used for weight loss or to satisfy hunger.
What a mixture
Let's see what a smoothie really is. The name of the cocktail comes from the English word smooth - gentle, soft. You can prepare it from a large number of ingredients that are whipped with a mixer. Most often, vegetables and fruits are used in combination with milk, kefir, yogurt, but sometimes oatmeal, cottage cheese and other components are added to the mass.
The benefits of weight loss smoothies lie in the saturation of dietary fiber, which gives a feeling of satiety, but at the same time is low in calories. Thanks to the cocktail you can improve the work of the intestines, stomach, cleanse the body and normalize metabolism.
The food is perfectly digested without leaving weight in the stomach. Also, the body is saturated with beneficial substances, the water balance is normalized. It can therefore be used instead of any weight loss meal, quenching hunger for a few hours. It is recommended to eat it with a spoon in order to get better.
As the reviews of those who have lost weight prove, you can lose a few pounds in a week on smoothies, but if you follow a strict diet, the weight goes away more intensely. True, you can sit on them no more than a week, because the body does not provide all the necessary nutrients.
You can use the cocktail for fasting days or simply find a place for it in your daily diet. At the same time, it is important to make a low-calorie menu, drink enough water, preferably without gas.
How to cook
Fruits and vegetables for a smoothie must be thoroughly washed beforehand, peeled from the seeds and rind and cut into slices. For cooking it is recommended to take fruits of different densities in equal quantities: strawberries with apple, banana with orange. Remember that you cannot add sugar or sugar substitutes to the shake.
What products to use?
- Fresh vegetables, herbs.
- Berries. It is best to use gooseberries, blackberries, cranberries, raspberries, strawberries.
- Any fresh or frozen vegetables, especially citrus fruits.
- Low fat dairy products: kefir, yogurt, cottage cheese.
- Freshly squeezed juices.
- Natural fat burners like ginger root, turmeric, cinnamon.
- Oatmeal or buckwheat flakes.
By combining these ingredients you can make completely different healthy smoothies. Imagine yourself, pick up your recipes.
Useful tips
To delight a cooked dish with its taste and consistency, consider the following tips:
- Add more fruit to make the mixture thick enough.
- Mix sweet and sour fruits for a rich flavor.
- As a base, use yogurt, kefir, any natural juice.
- If you want to make a sweet mixture, add a little honey to it.
- In the finished cocktail, pour a little chopped walnuts into glasses.
- Avoid high-calorie ingredients like ice cream, ice cream, sorbets.
Diet on cocktails
Various weight loss recipes include a smoothie diet. There are several varieties of it. First of all, it is a strict diet, which includes eating only cocktails.
It is recommended to consume 250 g (one glass) of smoothie 4-5 times a day during the week. The break between doses is about 2 hours.
To switch to diet drinks for weight loss, you must properly prepare for a new diet. To do this, gradually reduce the calorie content of the menu, the volume of portions and increase water consumption. They start eating a little every 2-2, 5 hours.
The diet should be dominated by cereals, fresh fruits, lean meats. Alcohol, semi-finished products, smoked meat, canned food, spicy, fried, too fatty and salty foods are excluded. Sugar-containing products are replaced by dried fruits and fresh sweet fruits.
At the end of the diet, you also need to get out of it properly and gradually. The time to return to a normal diet is two weeks. During this time, solid foods are gradually introduced into the diet, and the caloric content of the food is increased to 1500 units.
There is also a three-day diet that is considered milder. When you eat 4-5 times a day, it takes three doses to replace a smoothie. The rest can be basic in the form of cereals, vegetables, meat, kefir.
- Therefore, oatmeal in water and a glass of apple juice are recommended for the first breakfast.
- For another - 250 g of smoothie.
- Lunch consists of chicken fillet and 250 g of soup.
- We'll have a cocktail again.
- You can dine with a pumpkin vegetable smoothie for weight loss, with the addition of herbs and a teaspoon of olive oil.
It is only contraindicated to sit on such a diet to pregnant women, as well as people with certain diseases of the gastrointestinal tract. But they can include a cocktail in their diet for variety.
pros
Creamy consistency, a huge amount of nutrients, low calorie content - all this makes a smoothie an ideal way to lose weight. It gives energy, is easily absorbed, cleanses the body. Advantages of such a diet:
- the organism tolerates well;
- large selection of cooking ingredients;
- the diet is saturated with nutrients;
- maximum digestibility;
- cleaning;
- health support;
- rapid weight loss;
- no stress during weight loss;
- long-lasting effect.
The latter is achieved by the fact that with the help of such a system develops the habit of proper nutrition that helps the stomach to get used to small portions, enriches the diet with fresh fruit.
Recipes
There are many recipes for making smoothies for weight loss in a blender. We usually prepare cocktails from berries and fruits, because these fruits are available to us all year round, fresh or frozen. They are made of one or more types. The recipe depends only on your imagination.
Here are the most popular.
Strawberry banana
It can be eaten instead of dinner or breakfast, because bananas are a high-calorie fruit. For the cocktail you need a tablespoon of low-fat cottage cheese, 250 g of kefir or yogurt, the same amount of strawberries, half a banana. It is important to mix the ingredients in the correct order: first a banana with strawberries, then kefir, and finally cottage cheese with a few cubes of ground ice. The latter can be discarded if frozen berries are used.
Banana-apple
This shake will require an apple, banana, yogurt and orange juice. First, the fruit is poured into a blender for chopping, when it turns into a homogeneous mass, liquid ingredients are added and beaten. The mass is poured into glasses and a few ice cubes are thrown. To make it more lush, the banana is stored in the refrigerator for some time before use.
Citrus
It is valued for its richness in vitamin C, which not only prevents colds, but also speeds up metabolism. For the smoothie, prepare a grapefruit, an apple, half a lemon and a banana, and an orange. The fruit must be peeled, the seeds removed and cut into slices. Pour all this into a blender and mix well. Pour the mixture into glasses and add a little ice.
Vegetable smoothies are great for losing extra pounds. They are rich in trace elements, low-calorie, clean the intestinal tract, improve its peristalsis.
Children are encouraged to make a pumpkin smoothie because the vegetables are easily absorbed by the body and provide a huge amount of nutrients. The same goes for broccoli, spinach.
Broccoli
To prepare a cocktail based on this vegetable, you will need 150 g of broccoli, herbs and a glass of kefir. The kale is pre-cooked, chopped with a knife together with the herbs and poured into a blender. Then pour kefir or kefir and whisk well. This cocktail is recommended to drink warm.
Fruits and vegetables
A diet smoothie is made from any fruit you like. It is better to try their composition: 60 g of spinach, a tablespoon of algae, pear, kiwi, 100 g of white cabbage, 2 tbsp. l of low-fat cream, 200 ml of water. The fruit must be peeled, seeds, chopped and put in a blender. Add chopped cabbage and spinach there. When the solids are crushed, add the oxen and cream to the mixture and whisk well again.
Invigorating drink
This is one of the recipes for cleaning "green cocktails" that help normalize metabolism and digestive processes.
To prepare it, you will need a bunch of spinach, one kiwi and half a banana.
The fruit should be peeled and cut into slices, and the spinach chopped. Bend it all in a blender bowl and whisk well.
If necessary, a little water can be added. The mixture is poured into glasses and garnished with a slice of kiwi.
Smoothie is a tasty and healthy product that will become an ideal means for gentle weight loss. It is suitable for diet food, as well as for those who just want to establish a completely healthy diet.