The smoothie diet is a good option for those who want to lose weight but can't give up sugar altogether. Solid smoothies made from vegetables and fruits will delight you with great taste, as well as provide a quick feeling of fullness with minimal calories. The use of vitamins in the diet should be combined with low-calorie protein sources and other reasonable nutritional ingredients. Smoothies can be taken as a staple of a diet or used as a replacement for high-calorie meals.
The basic principles of the smoothie diet for weight loss
The smoothie diet includes the regular preparation of low-calorie smoothies from vegetables and fruits. Solid drinks will quickly satisfy hunger, they should not be used as a supplement to regular food, but as a substitute for the main dish. They are easy to prepare: simply blend the ingredients in a blender and blend. You can combine many different types of products, add mineral water, low-fat dairy products.
The smoothie diet is based on the following rules:
- Any drinks that are made without added sugar, they can taste sweet just because of the addition of fresh fruit.
- For cooking, only low-calorie ingredients are used. Do not use cream or melted cream as a base.
- Cocktails must be drunk immediately after preparation, not for long.
- During the smoothie diet, you need to give up fatty, high-calorie foods, sweets, and starchy foods.
- You need 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.
During the diet, you need to limit the use of tea and coffee: it is allowed to drink no more than two cups a day. It is better to replace these drinks with clean water - it should be at least 1. 5 liters in the daily diet.
How to make smoothies: main ingredients
The smoothie diet for weight loss is based on a combination of a variety of low-calorie vegetables and fruits. In this case, you can not add salt and sweeteners, nor should you use honey. For those who are very fond of sweets, it would be better to prepare a drink with the addition of stevia or simply add fruit in proportion to the vegetables.
With a smoothie-based diet, you can make a condensed milkshake with the following ingredients:
- any fresh vegetables, except potatoes. These are beets, carrots, tomatoes, lettuce and more. Minced peeled laksa leaves;
- fresh fruit. Don't just use bananas and grapes because they contain an excess of sugar;
- crushed cereals are a slow source of complex carbohydrates that provide the body with the energy it needs;
- Berry. They can be fresh or frozen depending on the season;
- nuts - a source of valuable trace elements;
- low-fat dairy products. You can drink milk, kefir, fermented baked milk, natural yogurt without added sugar.
You can also make smoothies with mineral water. However, drinks should not be too liquid: a sharp drop in calories will lead to stress, impaired health, and possibly depression.
In the slimming smoothie diet menu, you can add lean poultry, boiled fish, brown rice cereal, buckwheat, oatmeal. Eggs and wholemeal bread are allowed in limited quantities. You can also eat them, vegetable and fruit salads, low-fat cream soups. It is better to switch to proper nutrition gradually, refuse harmful foods and reduce the calorie content of the diet. This will avoid strong feelings of hunger and keep positive motivation.
Benefits of losing weight with smoothies: reviews of people who have already lost weight
You can find a lot of positive reviews about smoothies for weight loss and body cleansing. This is a good choice for fasting days: thick fruit and vegetable cocktails do not burden the digestive tract and activate the intestines, they create a feeling of lightness and ease the heaviness in the stomach. You can list some more advantages:
- obvious detoxification effect. A diet with a variety of vitamins helps to cleanse the body of accumulated toxins, helps to heal the body;
- no feeling of hunger. Solid drinks are consumed in small portions at least 4 times a day: therefore, they provide constant saturation, although the body receives a minimum of calories;
- increase activity. Unlike various options for rigid diets, such weight loss is not debilitating. Dizziness and other unpleasant symptoms. In contrast, vegetables and fruits provide a burst of energy;
- delicious diet. Drinks have a pleasant taste and this helps to improve mood and prevent breakdowns.
Because of these benefits, weight loss smoothie reviews are mostly positive. This method allows you to gradually get rid of excess pounds without harming your health.
7 day slimming smoothie diet: menu options
One of the options for a one week slimming smoothie diet might look like this:
| Day of the week | Dietary ingredients |
|---|---|
| Monday | During the day, you need to drink 4 smoothies from fresh fruits and berries in small portions. They must not contain sugar or sweeteners. |
| Tuesday | Smoothies can be made with all fruits except bananas and grapes. The diet consists of 4 servings of 1 glass each. |
| Wednesday | The menu includes botanical cocktails. They cannot be salted or added any flavoring additives. |
| Thursday | Boiled rice, boiled or grilled vegetables are added to the cocktail |
| Friday | In addition to smoothies, you can eat boiled or grilled lean meat. |
| Saturday | In the morning - oatmeal or buckwheat porridge. At lunch - a portion of lean meat with a side dish of vegetables. Dinner - cheese or yogurt. |
| Sunday | The menu is similar to Saturday, instead of meat you can cook poultry without adding fat. |
The exit from the diet after the weekend should be gradual: you cannot immediately focus on high-calorie, high-fat foods to prevent digestive problems.
To increase the effectiveness of the diet, it is recommended to combine it with physical activity. But due to the low-calorie diet, they should be in moderation: hiking in the fresh air, cycling and intensive morning exercises are enough. Hard training is best postponed to later. Reviews of the smoothie diet claim its effectiveness especially in the summer, when you can easily buy a variety of fresh vegetables and fruits.
For whom is such food contraindicated?
Reviews about weight loss on smoothies will only be positive if you choose the right product and first make sure that there are no contraindications. It is better to refuse such a nutrition plan in the following cases:
- presence of kidney and liver disease. They may experience increased stress with negative health consequences;
- digestive system disorders. Excess fiber in the diet can cause negative symptoms: diarrhea, bloating, etc. v. ;
- pregnancy and lactation period. At this point, it's better to give up on a rigid diet to provide all the nutrients your baby needs.
Many vegetables and fruits are strong allergens, so it's important to tailor an individual meal plan to fit your individual needs. Allergy to lactose usually includes: in this case, it is impossible to make smoothies on the basis of milk and dairy products. To make sure that there are no contraindications and the optimal choice of the menu, it is advisable to consult a doctor first.
Popular recipes
The positive reviews about the smoothie diet for weight loss are largely due to its versatility: you can combine a variety of ingredients when making solid drinks. Some interesting recipes:
- Cheese + strawberry. You can prepare such a cocktail on skim milk. It is a healthy breakfast, a delicious snack or a dessert substitute. Each serving of this drink contains a large amount of nutrients.
- Kiwi + orange. Crushed fruit is mixed with juice, for a sweeter taste you can add a tablespoon of natural honey. This is a really pleasant refreshing cocktail that will give you an energy boost.
- Oatmeal + apple. These flakes already contain milk, they take time to hatch. As a base, 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 healthy breakfast option.
- Celery + carrot + green vegetables. A great alternative to a low-calorie veggie smoothie. They are ground in a blender and mixed with kefir or water until the desired consistency is reached. You can add cinnamon or other spices to the drink.
- Peach + apple + strawberry, you can take yogurt or juice as a basis. This is a delicious dessert or breakfast, sweet fruit improves mood and vitality.
These are just some of the popular options. You can combine components in a variety of ways to comply with established rules. A varied diet helps reduce the risk of body weakness, dieting will be a lot easier.
Many girls are interested in whether smoothies are dietable. In this case, you should only use liquid cocktails, not pureed. Remember that the diet cannot be maintained for longer than 30 days, otherwise it can lead to negative consequences for the body.
