A smoothie is a healthy, nutritious, low-calorie smoothie made with a variety of ingredients using a blender. Smoothies serve as a complete replacement for regular food for lunch or dinner, depending on the ingredients added to the drink. Thanks to drinking a fresh cocktail, you can quickly lose a few extra pounds without feeling hungry and without harming your body.
Benefits of fruit and vegetable smoothies
Smoothies for weight loss are a satisfying drink as it contains a large amount of fiber, which has a positive effect on bowel function. This cocktail cleans the walls of the digestive organs from decomposition products and speeds up metabolism. Smoothies are digested, leaving no heavy feeling. Drinking water for weight loss is recommended even for people with diseases of the gastrointestinal tract.
To the question: "how to reduce cravings for weight loss? " it can be said that the use of fat-burning smoothies is the best, and most importantly, a useful option for suppressing hunger. . A delicious low-calorie drink that is suitable even as a replacement for a full lunch or dinner. For its preparation, it is important to use mainly vegetables, fruits, natural fresh juices and other low-calorie ingredients.
Can you lose weight with smoothies?
The cocktail's puree-like consistency maintains the body's water-salt balance in a normal state, saturating the body with the necessary minerals and vitamins, contributing to long-term satiation of hunger, suppress the desire to snack between main meals. So, diet smoothies allow you not to overeat, and these consumed calories will not be accumulated by excess weight, so the weight loss process will be more effective and accelerated.
Dr. Robin Openshaw, author of the popular book The Green Smoothie Diet, believes fruit and vegetable purees can help you achieve:
- Establish the habit of eating small meals.
- Normalizes the functioning of the organs of the digestive system.
- Lose body weight up to 8 kg in 3 weeks without strict diets or fasting.
- Improve health, increase immunity, the body in general.
- Enhances the effectiveness of any chosen diet (it's easier for the body to tolerate a reduced amount of carbohydrates).
- Overcoming skin, hair, and nail problems (due to the rich vitamins and minerals in fruit and vegetable smoothies).
- Form the habit of eating a lot of fresh fruit.
Rules for the preparation and use of dietary smoothies
To have a weight loss smoothie, it must be prepared and drunk properly. Because cocktails have a liquid consistency, many people want to drink them all in one gulp. However, with this method of eating veggie smoothies, the satiety signal reaches the brain late and the feeling of hunger prompts you to eat something else.
Since some berries and fruits are high in calories, drinks made using them cannot be called "light". How to make smoothies for weight loss? In order that the results of weight loss do not have to wait too long and the obnoxious layer of fat on the body disappears forever, you should adhere to a number of rules in the smoothie diet.
- Choose low-calorie ingredients to make diet drinks.
- Eat smoothies slowly, use a teaspoon, then the feeling of fullness will come in time.
- Eat a smoothie every 2 hours. During the break, you can drink filtered water or unsweetened green tea.
- Eliminate sugar from your diet. Dairy products use only less fat.
- If you decide to stick to a non-strict diet, add lean broth and whole grains to the menu. You need to exclude all fatty, smoked, salty foods, coffee and alcohol.
Important:If you decide to follow a smoothie diet, it is important to ensure that your body transitions smoothly to the diet to prevent stress. A few days before starting to lose weight, reduce the total amount of food consumed, start drinking more water (2 liters per day), add fresh vegetables, fruits, berries to the diet, eat regularly, but little by little. It is forbidden to use abstaining vitamins for pregnant women or during lactation.
Smoothie recipes for weight loss with a blender
Smoothies for weight loss provide vitamins from vegetables and fruits into the body without straining the stomach when consuming large amounts of food. To meet an adult's need for nutrients, you need to eat about 3 kg of fresh fruit. This is a huge burden on the digestive organs, if a person does not restrict the intake of other foods. The weight loss smoothie recipe will be a great choice to lose weight and provide the necessary amount of vitamins and minerals for the body. How to make smoothies at home?
Protein with oatmeal for breakfast
Properly prepared reduced-fat milkshakes allow you to increase the nutritional value of your diet by reducing your usual serving sizes. Homemade oat smoothies are recommended to eliminate digestive problems.
Ingredient:
- 2 tbsp. l. oatmeal.
- One medium banana.
- 3 arts. l. country.
- Cranberries to taste.
- ½ cup skim milk or yogurt.
Prepare protein shakes for weight loss:
- Pour the oatmeal with water, let it infuse.
- Using a blender, blend bananas, oatmeal, cranberries.
- Add milk to your drink.
From kiwi and banana
The banana and kiwi slimming cocktail has a pleasant taste, which is a remedy for women who want to quickly lose a few extra pounds. The smoothie does not contain dairy products and sugar, however, the drink is rich in vitamin C and other beneficial substances, thanks to which it maintains a person's health, does not let him be depleted when dieting.
Ingredient:
- A banana.
- One kiwi.
- 1 st. l. lemonade.
- 3 arts. l. country.
- 1 teaspoon Honey.
How to make kiwi smoothie for weight loss:
- Peel bananas and kiwis.
- Put the fruit in the blender.
- Add a spoonful of honey, water, lemon juice.
- Turn on the appliance and beat the cocktail until smooth.
- Drink a fresh smoothie for breakfast.
from celery
Celery deserves the title of a miracle plant. Fruit is very good for health and physique, as it effectively contributes to weight loss. If you properly prepare a smoothie with celery, you will get the benefits and enjoyment of drinking this drink.
Ingredient:
- Carrot.
- Medium apple.
- A few stalks of celery.
- One teaspoon of honey (optional)
How to make a green smoothie for weight loss with celery:
- Peel apples and carrots.
- Cut the ingredients into pieces and put them in the blender.
- It is better if you drink a green smoothie with dinner, because it will improve the digestion of food and not "burden" the stomach before sleeping.
With pumpkins
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. This vegetable heals the cardiovascular system, organs of vision and has a positive effect on metabolism. The low calorie content makes pumpkin an ideal product for weight loss.
Ingredient:
- 100 grams of pumpkin.
- Medium apple.
How to make pumpkin smoothie for weight loss:
- Wash the fruit, peel it and cut it into thin slices.
- Steam the squash over steam to get the desired softness.
- Place the fruit in a blender and beat until smooth.
with ginger
The ingredients of a fat-burning cocktail can increase metabolism. Regularly drinking ginger water in the morning and evening will help you lose 2-3 kg per week.
Ingredient:
- Ginger root.
- One glass of kefir (up to 1% fat).
- Cinnamon.
How to make ginger smoothie for weight loss:
- Pour kefir into a blender.
- Add 1 tsp. cinnamon and the same amount of ground or ground ginger.
- Mix the ingredients well 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 this healthy fruit smoothie is simple and quick to make.
Ingredient:
- Orange.
- Grapefruit.
- ½ lemon or lime.
- A few apples.
- ½ banana.
How to make slimming smoothie with grapefruit:
- Whip all ingredients in blender.
- Sprinkle with grated ginger before serving.
With kefir for dinner
The smoothie diet is considered healthy, effective, and delicious. After drinking a cocktail, the body does not feel hungry for long, so smoothies are very suitable for weight loss. Additionally, adding a fermented dairy product to a drink is one way to add protein to your diet.
Ingredient:
- A bunch of dill.
- A glass of low-fat kefir.
- 150 g broccoli.
- Natural spices to taste.
Make smoothies with kefir for weight loss:
- Boil broccoli for 2 minutes, let cool.
- In a blender, mix ingredients and turn on the blender for 30 seconds. A fat-burning cocktail is best enjoyed with dinner.
Slimming green spinach smoothie
Green smoothies for weight loss are made from any kind of plant and fruit. The main rule of using them is to drink smoothies on an empty stomach. This is a great breakfast option for those looking to lose weight.
Ingredient:
- A few frozen bananas.
- 2 cups green spinach.
- A few stones.
- A glass of skim milk.
How to make a fat burning drink with spinach:
- Place ingredients in blender and blend for 15-20 seconds.
- Add ice to the finished slimming cocktail.
How to make fresh cheese smoothie
Cottage cheese cocktail for weight loss is suitable for "dried" athletes, as it contains the proteins necessary for building muscle tissue. It is better to prepare and drink the drink in the evening, 3 hours before going to bed.
Ingredient:
- 50 grams of cheese.
- 2 tbsp. l. frozen grapes.
- A few teaspoons of honey.
- A glass of pineapple juice.
Prepare Cottage Cheese Smoothie:
- Place ingredients in a blender and blend thoroughly until smooth.
- Drink fresh slimming cocktail.
When and how to drink smoothies to lose weight
Smoothies are an easy drink to help with weight loss. However, this does not mean that it should be drunk as water. You should not abuse cocktails, because one serving contains at least 150 kcal. Treat this drink as a snack or even substitute it for a full meal.
How to drink a slimming cocktail? Switching to smoothies is completely convenient, but it can't be called a balanced diet as such, so nutritionists do not recommend giving up other foods during weight loss. The best option is to have a cocktail at breakfast or lunch. Fiber, which is a component of fat-burning drinks, gives a feeling of fullness for a long time, so weight loss will happen calmly without snacking until the next meal.
Eating a fruit and veggie smoothie at dinner isn't the best solution, as fruit contains large amounts of the sugar fructose, which the body can "store" as body fat. So that the weight loss does not disappoint and does not lead to health problems, nutritionists recommend counting calories and observing the golden rules of eating.
The smoothie diet should not be continued for more than 7 days, as low-calorie drinks do not include the necessary amount of fat, protein, and carbohydrates that the body needs to function properly. To reinforce the weight loss results achieved with the smoothie diet, follow a low-calorie diet that includes high-fiber foods and drink plenty of non-carbonated water. Experts recommend fasting once a week, during which you can drink fat-burning cocktails.
Comments on weight loss about the effectiveness of smoothies
First review, female, 29 years old: "The smoothie diet hasn't been easy for me. I'm not a fruit and vegetable person, I'm used to protein-rich foods. But I've gotten used to it. with this diet. Lunch is replaced with a cocktail with kiwi and banana. The advantages of the diet that I want include an effective colon cleanse - I go to the bathroom like clock hands. a week, I lost 2. 5 kg.
Second review, female, 21 years old: "Tried many strict diets, including the mono diet and coffee food system. Good effect that the kilos quickly returned. I usuallyexercise regularly and occasionally sit down to a less rigid, organized diet I have recently tried a smoothie diet, although the results have not been very positive (3. 5 kg per month)), but 2 months have passed and the weight has not returned.
Third review, woman, 33 years old: "I love this diet! I make delicious cocktails even at the end of my breakfast weight loss course - a fee for vivacity for the whole family. I like a cocktail with oatmeal, honey and berries. Sometimes I experiment and add soy sauce and different herbs to plant-based drinks to lose weight. During the 14 days of the diet, Ihas lost 5 kg.