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 the usual food at lunch or dinner, depending on the ingredients added to the drink. Thanks to drinking a fresh cocktail, it is possible to quickly get rid of a few extra pounds without feeling hungry and without harming the body.
The benefits of vegetable and fruit smoothies
Smoothie for weight loss is a satisfying drink because it contains a lot of dietary fiber, which has a positive effect on bowel function. The cocktail cleanses the walls of the digestive organs from decomposition products and accelerates metabolism. The smoothie is digested, leaving no feeling of heaviness. Drinking a weight loss drink is recommended even for those who have diseases of the digestive tract.
To the question: "how to decrease appetite to lose weight? " it is safe to say that using fat burning smoothies is the best and most importantly, a useful option to suppress hunger. A tasty low-calorie drink is suitable even to replace a full lunch or dinner. For its preparation, it is important to use mainly vegetables, fruits, fresh natural juices and other low-calorie ingredients.
Can you lose weight on smoothies?
The cocktail's puree consistency maintains the body's water-salt balance in a normal state, saturating the body with essential minerals and vitamins, contributes to long-term hunger satisfaction, which prevents the urge to snack between main meals. Thus, diet smoothies allow you not to overeat, and this amount of calories consumed will not be deposited by excess weight, so the process of weight loss is effective and accelerated.
Dr. Robin Openshaw, author of the popular book The Green Smoothie Diet, believes that fruit and vegetable purees can help you achieve:
- Establishing the habit of fractional eating.
- Normalization of the functioning of the organs of the digestive system.
- Reducing body weight by up to 8 kg in 3 weeks without strict diets or fasting.
- Improve well-being, boost immunity, overall body tone.
- Reinforce the effectiveness of any chosen diet (the body will be easier to tolerate a reduced amount of carbohydrates).
- Victory over skin, hair, nail problems (due to the richness of vitamins, minerals in fruit and vegetable smoothies).
- Formation of the habit of eating lots of fresh fruits.
Rules for the preparation and use of diet smoothies
For a smoothie to help with weight loss, it must be prepared and consumed correctly. As the cocktail has a liquid consistency, many people want to drink it in one gulp. However, with this method of eating vegetable smoothies, the satiety signal reaches the brain late and the feeling of hunger makes you eat something else.
As some types of berries and fruits are high in calories, drinks prepared with them cannot be called "light". How to make smoothies for weight loss? So that the weight loss result doesn't have to wait long, and the hated body fat is gone forever, you should follow some smoothie diet rules.
- Exclusively choose low-calorie ingredients to make a diet drink.
- Eat smoothies slowly, using a teaspoon, so the feeling of satiety will come with time.
- Eat a smoothie every 2 hours. During breaks, you are allowed to drink unsweetened water or green tea.
- Eliminate sugar from your diet. Dairy products use only low fat.
- If you decide to go on a non-strict diet, include lean broths and cereals on the menu. You need to exclude all fatty, smoked, salty, coffee and alcohol.
Important:If you decide to go on a smoothie diet, it's worth making sure the body transitions smoothly to a diet diet to avoid stress. A few days before the start of weight loss, reduce the total amount of food consumed, start drinking more water (2 liters a day), add fresh vegetables, fruits, berries to the diet, eat often, but little by little. It is forbidden to use the smoothie diet for pregnant women or during lactation.
Smoothie recipes for weight loss in a blender
Smoothies for weight loss saturate the body with vitamins from vegetables and fruits without straining the stomach with a large amount of food consumed. To meet an adult's nutrient needs, you need to eat about 3 pounds of fresh fruit. This is a huge burden on the digestive organs if a person is not limited in the consumption of other foods. Smoothie recipes for weight loss will be a great option to lose weight and provide the body with the right amount of vitamins and minerals. How to make smoothies at home?
Oatmeal protein for breakfast
Properly prepared slimming shakes allow you to increase the nutritional value of the diet, reducing the usual size of portions. Homemade oat juice is recommended to eliminate digestive problems.
Composition:
- 2 tbsp. I. oat.
- A medium banana.
- 3 art. I. Water.
- Cranberry to taste.
- ½ cup of skim milk or yogurt.
Preparation of a protein shake for weight loss:
- Pour the oatmeal with water, leave to infuse.
- Using a blender, crush bananas, oats, cranberries.
- Add milk to your drink.
Of kiwi and banana
Banana and Kiwi Slimming Cocktail has a pleasant taste, it is a remedy for women who want to quickly lose a few extra pounds. The smoothie does not contain dairy and sugar, however, the drink is rich in vitamin C and other beneficial substances, thanks to which it maintains a person's health, not allowing him to exhaust himself on a diet.
Composition:
- A banana.
- A kiwi.
- 1st. I. lemon juice.
- 3 art. I. Water.
- 1 teaspoon.
How to make kiwi smoothie for weight loss:
- Peel the banana and kiwi from the skin.
- Put the fruit in the blender.
- Add a spoon of honey, water, lemon juice.
- Turn on the device and shake the cocktail until smooth.
- Drink a fresh vitamin smoothie for breakfast.
of celery
Celery deserves the title of magic plant. Fruit is good for health and figure as it effectively contributes to the weight loss process. If you properly prepare a celery smoothie, you will get the benefits and pleasure of drinking the drink.
Composition:
- Carrot.
- Average apple.
- A couple of celery stalks.
- A spoon of honey (optional)
How to prepare a green smoothie for weight loss with celery:
- Peel the apple and carrots.
- Cut the ingredients into pieces, put in a blender.
- It's best to drink a green smoothie with dinner as it will improve the process of digesting food and not "burden your stomach" before bed.
with pumpkin
Pumpkin contains a lot of pectin, fiber and carotene. The fruit is rich in vitamins B, C, E, PP, T and K, minerals and trace elements. The vegetable heals the cardiovascular system, the organs of vision and has a positive effect on metabolic processes. The low calorie content makes pumpkin an ideal weight loss product.
Composition:
- 100 grams of pumpkin.
- Average apple.
How to make a pumpkin smoothie for weight loss:
- Wash the fruit, cut the skin and cut into slices.
- Hold the squash over the steam so that the fruit acquires the desired softness.
- Place the fruit in the bowl of a blender and blend until smooth.
with ginger
The components of a fat burning cocktail can boost metabolism. Regular intake of a ginger drink in the morning and evening will help you lose 2-3 pounds per week.
Composition:
- Ginger root.
- A glass of kefir (up to 1% fat).
- Lower leg.
How to make ginger smoothies for weight loss:
- Pour the kefir into the blender bowl.
- Add 1 tsp. cinnamon and the same amount of ground or grated ginger.
- Mix the ingredients and turn the blender on for 20-30 seconds.
of grapefruit
Grapefruit is considered one of the best weight loss foods. Everyone knows its fat-burning properties, and smoothies with this healthy fruit are made simply and quickly.
Composition:
- Orange.
- Grapefruit.
- ½ lime or lemon.
- A couple of apples.
- ½ banana.
How to make a grapefruit slimming smoothie:
- Mix all ingredients in a blender.
- Sprinkle with grated ginger before serving.
With kefir for dinner
The smoothie diet is considered healthy, effective and tasty. After drinking a cocktail, the body does not feel hungry for a long time, so the smoothie is suitable for weight loss. In addition, the inclusion of a fermented dairy product in the drink is a way to complement the food menu with proteins.
Composition:
- A bunch of dill.
- A glass of low-fat kefir.
- 150 g of broccoli florets.
- Natural spices to taste.
Making kefir smoothies for weight loss:
- Boil broccoli for 2 minutes, let cabbage cool.
- In a bowl of the blender, mix the ingredients and turn on the device for 30 seconds. A fat burning cocktail is best taken with dinner.
Green Spinach Smoothie for Fat Burning
Green smoothies for weight loss are prepared with any kind of plants and fruits. The main rule of its use is to drink smoothies on an empty stomach. This is a great breakfast option for people who want to lose weight.
Composition:
- Two frozen bananas.
- 2 cups of green spinach.
- A couple of ice cubes.
- A glass of skim milk.
How to make a spinach fat burning drink:
- Place ingredients in blender, blend for 15-20 seconds.
- Add ice to the finished slimming cocktail.
How to make a cottage cheese smoothie
Cottage cheese cocktail for weight loss is suitable for "dryer" athletes as it contains the proteins necessary for building muscle tissue. It is best to prepare and drink a drink at night, 3 hours before bed.
Composition:
- 50 grams of cottage cheese.
- 2 tbsp. I. frozen currants.
- A couple of teaspoons of honey.
- A glass of pineapple juice.
Preparation of the cottage cheese smoothie:
- Place the ingredients in a blender and blend until smooth.
- Drink fresh slimming cocktail.
When and how to drink smoothies for weight loss
Smoothies are an easy-to-drink weight loss drink. However, that doesn't mean it should be drunk like water. You should not abuse the cocktail, as one serving contains at least 150 kcal. Consider this drink as a snack or even replace it with a full meal.
How to drink a slimming cocktail? Switching to exclusively eating smoothies is convenient, but you can't call such a balanced diet, so nutritionists don't recommend giving up other foods while losing weight. The best option would be to have a cocktail for breakfast or lunch. Dietary fiber, which is part of the components of the fat burning drink, gives a feeling of satiety for a long time, so the weight loss will last quietly without snacking until the next meal.
Having a fruit and vegetable smoothie with dinner is not the best solution, as fruits contain a lot of fructose, which the body can "store" as body fat. So that losing weight doesn't disappoint and doesn't lead to health problems, nutritionists advise counting calories and sticking to the golden mean of eating and drinking.
The smoothie diet should not be continued for more than 7 days as low-calorie drinks do not include the necessary amount of fats, proteins and carbohydrates that the body needs for normal functioning. To consolidate the weight loss result achieved with a smoothie diet, follow a low-calorie diet that includes fiber-rich foods and drink plenty of still water. Experts recommend fasting days once a week, during which you can drink cocktails to burn fat.
Weight loss reviews on the effectiveness of smoothies
First assessment, female, 29 years old: "The smoothie diet was not easy for me. I'm not a fan of vegetables and fruits, I'm more used to high protein foods. But I got used to this diet. Lunch was replaced by a cocktail with kiwi and banana. The advantages of the diet I want to include effective bowel cleansing - I went to the bathroom like clockwork. In a week, I managed to lose 2. 5 kg.
Second review, female, 21 years old: "I tried many strict diets, including monodiets and coffee food system. The effect was good, but the pounds came back quickly. I play sports regularly and sometimes I sit on less strict diets, I organize the unloading. I recently tried a smoothie diet, although the result is not that tangible (3. 5 kg per month), but 2 months have passed and the weight has not come back.
The third review, a woman, 33 years old: "I liked this diet! I make delicious cocktails even at the end of the weight loss course for breakfast - it provides a load of liveliness throughout the day. I love an oatmeal cocktail , honey and fruits. Sometimes I try and add soy sauce and various herbs to vegetable drinks for weight loss. During 14 days of diet, I lost 5 kg.