Many people believe that smoothies are a drink because they are usually served in glasses or cups. In fact, this colorful and nutritious blend is a complete, albeit low-calorie, meal. Weight loss smoothie recipes include a variety of vegetables, fruits, and dairy products. It can be used to replace one of the meals, as a snack. Therefore, cocktails are successfully used to lose weight or to satisfy hunger.
What a mixture
Let's see what exactly is a smoothie. The name of the cocktail originates from the English Smooth - light, soft. You can prepare it from a variety of ingredients that are whipped with a blender. Usually, vegetables and fruits are used in combination with milk, kefir, yogurt, but sometimes oatmeal, cottage cheese, and other ingredients are added to the mass.
The benefit of a smoothie for weight loss lies in the fact that it is saturated with fiber, which gives a feeling of fullness but at the same time contains few calories. Thanks to the cocktail, you can improve the work of the intestines, stomach, cleanse the body and normalize metabolism.
The dish is perfectly digested without leaving a heavy feeling on the stomach. In addition, the body is saturated with useful substances, the water balance is normalized. So it can be used in place of any meal for weight loss, helping you satisfy your hunger in a matter of hours. You should eat with a spoon to feel full faster.
The proof is that according to the reviews of people who have lost weight, you can lose a few kilos with smoothies in a week, but if you follow a strict diet, the weight will be reduced significantly. True, you can only sit on them for no more than a week, since they do not provide the body with all the necessary nutrients.
You can use a cocktail for fasting days or just find a place for it in your daily diet. At the same time, it is necessary to follow a low-calorie menu, drink enough water, preferably without gas.
Cooking
Vegetables and fruits for making smoothies must first be washed, removed seeds and skins, and then cut into thin slices. For cooking, it is recommended to take fruits of different densities in equal quantities: strawberries with apples, bananas with oranges. Remember that you cannot add sugar or sugar substitutes to your shake.
What products to use?
- Any fresh vegetables, herbs.
- Berry. It is best to use gooseberries, black raspberries, cranberries, raspberries, strawberries.
- Any fresh or frozen vegetables, especially citrus fruits.
- Low-fat dairy products: kefir, yogurt, cheese.
- Freshly squeezed fruit juice.
- Natural fat burners like ginger, turmeric, cinnamon.
- Oatmeal or buckwheat flour.
By combining these ingredients, you can create completely different healthy smoothies. Imagine yourself, choose your recipes.
Helpful advice
To make cooked dishes taste and thicken, consider these tips:
- Add more fruit to make the mixture thick enough.
- Mix sweet and sour fruit for a rich flavor.
- Use yogurt, kefir, any natural juice as a base.
- If you want to make a sweet paste, add some honey to it.
- Pour some chopped nuts into the finished cocktail glass.
- Avoid high-calorie ingredients like ice cream, ice cream, sorbet.
Diet while drinking cocktails
A variety of weight loss recipes including diet smoothies. There are several types of it. First of all, it is a strict diet in which only cocktails are eaten.
It is recommended to consume 250 g (one glass) of smoothie 4-5 times a day for a week. The interval between doses is about 2 hours.
To switch to a smoothie diet for weight loss, you need to properly prepare for the new diet. To do this, gradually reduce the calorie content of the menu, the portion size and increase the amount of water consumed. They start eating a little every 2 to 2. 5 hours.
The diet should be mainly cereals, fresh fruits, and lean meat. Alcohol, semi-finished products, smoked meats, canned goods, spicy, fried, fatty and salty foods are excluded. Products containing sugar are replaced with dried fruit and sweet fresh fruit.
At the end of the diet, you also need to get rid of it correctly and gradually. The time to return to normal nutrition is two weeks. During this time, solid food is gradually introduced into the diet, the calorie content of dishes is increased to 1500 units.
There is also a three-day diet, which is considered gentler. When eating 4-5 times a day, three doses change the smoothie. The rest can be basic in the form of grains, vegetables, meat, kefir.
- So for the first breakfast, you should have oatmeal mixed with water and a glass of apple juice.
- For the second - 250 g of smoothie.
- Lunch consists of chicken fillet and 250g of broth.
- We'll have a cocktail again.
- You can have dinner with a pumpkin vegetable smoothie for weight loss, with extra herbs and a teaspoon of olive oil.
Only thing is that sitting on such a diet is contraindicated for pregnant women, as well as for people with certain diseases of the gastrointestinal tract. But they can include a cocktail in their diet for variety.
favorable
Thick cream, a large amount of nutrients, low calorie content - all this makes smoothies an ideal way to lose weight. It provides energy, is easily absorbed, and cleanses the body. The benefits of such a diet:
- well tolerated by the body;
- a huge choice of ingredients for cooking;
- nutritious diet;
- maximum digestibility;
- wash;
- health support;
- rapid weight loss;
- no stress while losing weight;
- long term effect.
The latter is achieved that thanks to the help of such a system, proper eating habits are being developed, which accustoms the stomach to small portions, enriching the diet with fresh fruits.
Cooking recipe
There are many recipes for making weight loss smoothies with a blender. Usually, we prepare fruit and berry cocktails, as these fruits are available year-round, fresh or frozen. They are made of one or more types. The recipe depends only on your imagination.
Let's point out the most popular ones.
Strawberry banana
It can be eaten in place of dinner or breakfast, as bananas are a high-calorie fruit. For a cocktail, you need a tablespoon of fat-free cottage cheese, 250 g of kefir or yogurt, the same amount of strawberries, half a banana. It's important to mix the ingredients in the correct order: first the bananas with the strawberries, then the kefir, and finally the cottage cheese with some crushed ice. The latter can be discarded if frozen berries are used.
Banana-apple
This shake requires an apple, banana, yogurt, and orange juice. First, the fruits are poured into a blender to be chopped, when they turn into a homogeneous mass, add the liquid ingredients and beat well. Mass is poured into a glass and a few ice cubes are thrown in. For better banana freshness, bananas are kept in the refrigerator for a while before using.
Citrus
It is prized for being rich in vitamin C, which not only prevents colds but also speeds up metabolism. For a smoothie, prepare a grapefruit, an apple, halves of a lemon and banana, and an orange. The fruit must be peeled, seeded and cut into bite-sized pieces. Pour all of these into a blender and mix well. Pour the mixture into a glass and add some ice.
Vegetable smoothies are great for weight loss. They are rich in trace elements, low in calories, clean the intestines, improve bowel movements.
Children are encouraged to make pumpkin smoothies, because this vegetable is very easily absorbed by the body and provides a huge amount of nutrients. Same with broccoli, spinach.
Broccoli
To make a cocktail based on this vegetable, you will need 150 g of broccoli, herbs and a glass of kefir. Pre-boiled cabbage, use a knife to chop together with herbs and then put in a blender. Then pour in the kefir or ayran and mix well. Drink this cocktail while it is still warm.
Fruits and vegetables
Diet smoothies are made with any fruit you like. It is better to try their composition: 60 g of spinach, a spoonful of seaweed, pear, kiwi, 100 g of white cabbage, 2 tbsp. l low-fat cream, 200 ml of water. Fruit must be peeled, seeded, chopped and then put in a blender. Add chopped cabbage and spinach to it. Once the solid ingredients have been crushed, add the oxide and cream to the mixture and beat again.
Complementary drinks
This is one of the "green cocktails" recipes that help to normalize metabolism and digestion.
To prepare it, you will need a bunch of spinach, a kiwi and half a banana.
Fruit should be peeled and cut into bite-sized pieces, spinach should be chopped. All of these put in a blender and mix well.
A little water can be added if needed. The mixture is poured into glasses and garnished with a slice of kiwi.
Smoothie is a delicious and healthy product that will become an ideal tool for gentle weight loss. It is suitable for dietary foods and for those who just want to form a complete healthy diet.