Many people are convinced that smoothies are a drink as they are usually served in a glass or a cup. In fact, this colorful and nutritious blend is a complete, albeit low calorie. Weight loss smoothie recipes include a wide variety of vegetables, fruits and dairy products. It can be used instead of one of the meals, as a snack. Therefore, the cocktail is used successfully for weight loss or to satisfy hunger.
What a mix
Let’s see what exactly a smoothie is. The name of the cocktail comes from the English word smooth - gentle, soft. You can prepare it from a variety of ingredients that are whipped with a blender. 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 a smoothie for weight loss lie in its saturation with 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 dish is digested perfectly without leaving heaviness in the stomach. The body is also saturated with useful substances, the water balance is normalized. Therefore, it can be used instead of any meal to lose weight and satisfy hunger for a few hours. It is recommended to eat it with a spoon to get fuller better.
As can be seen from the reviews of those who have lost weight, you can lose several kilos on smoothies in a week, but if you follow a strict diet, the weight goes away more intensively. True, you can only sit on them for a maximum of one week as 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 important to make a low-calorie menu, drink enough water, preferably without gas.
How to cook
Fruits and vegetables for smoothies must first be washed well, peeled from seeds and peeled and cut into slices. For cooking, it is recommended to take fruits of different densities in equal amounts: strawberries with an apple, a banana with an orange. Remember that you can not add sugar or sugar substitutes to your shake.
What products should be used?
- Any fresh vegetables, herbs.
- Berry. It is best to use gooseberries, blackberries, cranberries, raspberries, strawberries.
- Fresh or frozen vegetables, especially citrus fruits.
- Low fat dairy products: kefir, yogurt, cottage cheese.
- Freshly squeezed juice.
- 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.
Helpful Hints
Consider the following tips to make the cooked dish delight with taste, consistency:
- Add more fruit to make the mixture thick enough.
- Mix sweet and sour fruits for a rich taste.
- Use yogurt, kefir, any natural juice as a base.
- If you want to make a sweet mixture, add a little honey to it.
- Pour some chopped nuts into the finished cocktail poured into glass.
- Avoid high calorie ingredients like ice cream, cream, sorbet.
Diet on cocktails
A variety of recipes for weight loss include a smoothie diet. There are several variants of it. First of all, it is a strict diet, which only involves eating cocktails.
It is recommended to consume 250 g (a glass) of smoothie 4-5 times a day for a week. The break between doses is approx. 2 hours.
To switch to diet smoothies for weight loss, you need to properly prepare for the new diet. To do this, gradually reduce the calorie content of the menu, the amount of servings and increase the consumption of water. They start eating a little every 2-2, 5 hours.
The diet should be dominated by grains, fresh fruits, lean meats. Alcohol, semi-finished products, smoked meat, canned food, spicy, fried, too fatty and salty foods are excluded. Sugary products are replaced by dried fruit and fresh sweet fruit.
At the end of the diet, you also need to get out of it properly and gradually. The time to return to normal nutrition is two weeks. During this time, solid foods are gradually introduced into the diet, the caloric content of dishes is increased to 1500 units.
There is also a three-day diet, which is considered to be more gentle. When eating 4-5 times a day, three doses are required to replace the smoothie. The rest can be basic in the form of grains, vegetables, meat, kefir.
- So for the first breakfast, oatmeal in water and a glass of apple juice are recommended.
- For the second - 250 g of smoothies.
- Lunch consists of chicken fillet and 250 g of broth.
- We'll have a cocktail again.
- You can have dinner with a pumpkin-vegetable smoothie for weight loss with the addition of herbs and a teaspoon of olive oil.
The only thing is that it is contraindicated to sit on such a diet 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.
advantage
Creamy texture, a huge amount of nutrients, low calorie content - all this makes smoothies an ideal way to lose weight. It provides energy, is easily absorbed, cleanses the body. The benefits of such a diet:
- well tolerated by the body;
- a large selection of ingredients for cooking;
- the diet is saturated with nutrients;
- maximum digestibility
- cleaning;
- health support;
- rapid weight loss;
- no stress while losing weight
- long lasting effect.
The latter is achieved by using such a system develops the habit of eating properly, which helps the stomach get used to small portions, enriching the diet with fresh fruit.
Recipes
There are many recipes for making weight loss smoothies in a blender. Most often we prepare berry and fruit cocktails, as 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.
Let us list the most popular.
Strawberry banana
It can be eaten instead of dinner or breakfast as banana is a 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 is important to mix the ingredients in the correct order: first a banana with strawberries, then kefir, and at the end cottage cheese with several cubes of 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, pour fruit into a blender for chopping when they become a homogeneous mass, add liquid ingredients and whip. The mass is poured into glass and a few ice cubes are thrown. To make it more lush, store the banana in the refrigerator for a while before use.
Citrus
It is prized for its richness with vitamin C, which not only prevents colds but also speeds up the metabolism. For a smoothie, prepare a grapefruit, an apple, half a lemon and a banana and an orange. Fruit must be peeled, seeds removed and cut into cubes. 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 those extra pounds. They are rich in trace elements, low in calories, cleanse the intestinal tract, improve its peristalsis.
Children are encouraged to make a pumpkin smoothie as the vegetable is easily absorbed by the body and provides a huge amount of nutrients. The same goes for broccoli, spinach.
Broccoli
To make a cocktail based on this vegetable, use 150 g of broccoli, herbs and a glass of kefir. The cabbage is pre-cooked, chopped with a knife along with herbs and poured into a blender. Then pour in kefir or ayran and whisk well. It is recommended to drink this cocktail hot.
Fruit 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 seaweed, pear, kiwi, 100 g of white cabbage, 2 tbsp. in low-fat cream, 200 ml of water. Fruits should be peeled, seeds, chopped and put in a blender. Add chopped cabbage and spinach there. Once the solid ingredients are crushed, add the beef and cream to the mixture and whisk well again.
Refreshing drink
This is one of the recipes for cleansing "green cocktails" that helps normalize metabolism and digestive processes.
To prepare it, you need a bunch of spinach, a kiwi and half a banana.
The fruit should be peeled and cut into cubes and the spinach should be chopped. All this is folded in a blender bowl and whipped well.
A little water can be added if necessary. The mixture is poured into glasses and garnished with a piece of kiwi.
Smoothie is a delicious and healthy product that will be an ideal tool for gentle weight loss. It is suitable for diet food and for those who just want to form a complete healthy diet.