The smoothie diet is a good choice for those who want to lose weight, but cannot give up sugar altogether. Thick shakes made from vegetables and fruits will delight you with lots of flavor, as well as providing quick satiety with a minimal amount of calories. The use of smoothies during the diet should be combined with low-calorie protein sources and other components of proper nutrition. Smoothies can be consumed as a main component of the diet or used as an alternative to high-calorie meals.
The Basics of a Smoothie Diet for Weight Loss
The smoothie diet involves regularly preparing low-calorie vegetable and fruit smoothies. Thick drinks quickly satisfy hunger, they should be taken not as a complement to usual food, but as a substitute for the main course. They are easy to prepare: just crush the ingredients in a blender and mix. You can combine different product combinations, add mineral water, low-fat dairy.
The smoothie diet is based on the following rules:
- Any drinks are prepared with no added sugar, they can taste sweet just due to the addition of fresh fruit.
- For cooking, only low-calorie ingredients are used. Do not use cream or melted ice cream as a base.
- Cocktails must be consumed immediately after preparation, they cannot be stored for a long time.
- During a smoothie-based diet, you need to give up fatty, high-calorie foods, sweets, 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 not allowed to drink more than two cups a day. It is better to replace these drinks with drinking water - it should be at least 1. 5 liters in the daily diet.
How to make a smoothie: the main components
The weight loss smoothie diet is based on various combinations of low-calorie fruits and vegetables. In this case, you cannot add salt and sweeteners, it is also undesirable to use honey. For those who like a lot of sweets, it is better to prepare drinks with the addition of stevia or simply add more fruit in proportion to the vegetables.
With a smoothie-based diet, you can make thick shakes with the following ingredients:
- any fresh vegetables, with the exception of potatoes. They are beets, carrots, tomatoes, lettuce and more. Vegetables are peeled and ground to make a puree;
- fresh fruit. It is undesirable to use only bananas and grapes, as they contain an excessive amount of sugar;
- crushed cereal flakes are a source of slow complex carbohydrates that provide the body with the energy supply it needs;
- berries. They can be fresh or frozen, depending on the season;
- walnuts - a source of valuable trace elements;
- low-fat dairy products. You can take milk, kefir, boiled fermented milk, natural yogurts with no added sugar.
You can also make smoothies with mineral water. However, the drink should not be too liquid: a sharp decrease in calorie intake will lead to stress, a deterioration of well-being and may cause a collapse.
On the menu for a slimming smoothie diet, you can add lean poultry meat, boiled fish, brown rice cereal, buckwheat, oatmeal. Eggs and wholemeal bread are allowed in limited quantities. You can also eat kissels, vegetable and fruit salads, low-fat cream soups. It is best to gradually switch to proper nutrition, refusing unhealthy foods and reducing the calorie content of the diet. This will prevent strong feelings of hunger and keep motivation positive.
The benefits of losing weight in smoothies: reviews from those who lost weight
You can find many positive reviews about smoothies for weight loss and body cleansing. This is a good option for fasting days: thick vegetable and fruit cocktails do not overload the gastrointestinal tract and activate the intestines, create a feeling of lightness and relieve the heaviness in the stomach. You can list some more advantages:
- pronounced detoxifying effect. A diet in various smoothies helps to cleanse the body of accumulated toxins, helps to heal the body;
- there is no sharp feeling of hunger. Thick drinks are consumed in small portions at least 4 times a day: as a result, they provide constant saturation, although the body receives a minimum of calories;
- increased activity. Unlike many strict diet options, this weight loss does not cause weakness. Dizziness and other unpleasant symptoms. On the contrary, vegetables and fruits give a burst of energy;
- delicious diet. Drinks have a pleasant taste, and this improves the mood and prevents meltdowns.
Due to these benefits, weight loss smoothies reviews are mostly positive. This method allows you to gradually get rid of extra pounds without harming your health.
7 days slimming smoothie diet: menu option
One of the options for a slimming smoothie diet for a week might look like this:
| Day of the week | Diet components |
|---|---|
| Monday | During the day, you need to drink 4 fresh fruit and berry smoothies in small portions. They must not contain sugar or sweeteners. |
| Tuesday | Smoothies can be made with all types of fruit except bananas and grapes. The diet includes 4 servings of 1 cup each. |
| Wednesday | The menu includes vegetable cocktails. They cannot be salted or add any flavoring additives. |
| Thursday | Boiled rice, boiled or roasted vegetables are added to cocktails |
| Friday | In addition to smoothies, you can eat lean meats cooked or roasted. |
| Saturday | In the morning - oatmeal or buckwheat porridge. At lunch - a portion of lean meat with an accompaniment of vegetables. Dinner - cottage cheese or yogurt. |
| Sunday | The menu is similar to that of Saturday, instead of meat, you can cook poultry without adding fat. |
The exit from the diet after the end of the week should be gradual: you cannot immediately rely on fatty and high-calorie foods to avoid digestive problems.
To increase the effectiveness of the diet, it is desirable to combine it with physical activity. But due to the low-calorie content of the diet, they should be moderate: walking outdoors, cycling and intensive morning exercise are enough. Hard workouts are best put off until later. Reviews about the smoothie diet confirm its particularly high effectiveness in the summer, when you can easily buy a wide variety of fresh vegetables and fruits.
For whom is this food contraindicated?
Reviews about weight loss in smoothies will be positive only if you choose the right products and first make sure that there are no contraindications. It is better to refuse such a nutrition plan in the following cases:
- the presence of kidney and liver diseases. They may experience increased stress with negative health consequences;
- digestive system disorders. An excess of fiber in the diet can cause negative symptoms: diarrhea, bloating, etc. ;
- period of pregnancy and breastfeeding. At this time, it is better to abandon strict diets to provide the baby with the necessary set of nutrients.
Many vegetables and fruits are strong allergens, so it's important to tailor a personalized meal plan to suit your individual needs. Lactose allergy is often included: in this case, smoothies cannot be made on the basis of milk and dairy. To ensure that there are no contraindications and to choose the ideal menu, it is first recommended to consult a doctor.
popular recipes
The positive reviews about the smoothie diet for weight loss are largely due to its diversity: you can combine a variety of ingredients when preparing thick drinks. Some interesting recipes:
- Cottage cheese + strawberries. You can prepare a cocktail with skim milk. It's a healthy breakfast, a delicious snack or an alternative to dessert. Each serving of this drink contains a lot of nutrients.
- Kiwi + orange. The crushed fruits are mixed with fruit juice, to give it a sweeter taste, you can add a spoon of natural honey. This is a truly enjoyable refreshing cocktail that will give you an energy boost.
- Oatmeal + apple. The flakes are pre-filled with milk, they need time to swell. As a base, you can use unsweetened yogurt. The ingredients are mixed until smooth, it is best to eat this cocktail with a spoon for gradual saturation. This is a great healthy breakfast option.
- Celery + carrots + greens. A great choice for a low-calorie vegetable smoothie. They are crushed in a blender and mixed with kefir or water until the desired consistency is achieved. You can add cinnamon or other spices to the drink.
- Peach + apple + berries, you can take yogurt or fruit juice as a base. This is a delicious dessert or breakfast, sweet fruits improve mood and give vigor.
These are just some common options. You can combine the ingredients in different ways according to the established rules. A varied diet reduces the risk of breakdowns, it will be much easier to stick to a diet.
Many girls are interested in whether smoothies are possible on a drinking diet. In this case, you should only use liquid cocktails, not pureed ones. Remember that a consuming diet cannot be maintained for more than 30 days, otherwise it can lead to negative consequences for the body.
