Many are convinced that smoothies are a drink since they are usually served in a glass or cup. In fact, this colorful and nutritious mix is a complete meal, albeit low in calories. Smoothie recipes for weight loss include a wide variety of vegetables, fruits, and dairy products. It can be used in place of one of the meals, as a snack. Therefore, the cocktail is used successfully to lose weight or to satisfy hunger.
What mix
Let's see what exactly a smoothie is. The name of the cocktail comes from the English word smooth - smooth, smooth. You can prepare it from a wide variety of ingredients that are beaten with a mixer. 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 dough.
The benefits of a slimming shake lie in its saturation with dietary fiber, which gives a feeling of satiety, but is also 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 perfectly digested without leaving heaviness in the stomach. Also, the body is saturated with useful substances, the water balance is normalized. Therefore, it can be used in place of any meal to lose weight, satiating hunger for a couple of hours. It is recommended to eat it with a spoon to satisfy yourself better.
As the reviews of those who have lost weight show, you can lose several kilograms in shakes in a week, but if you follow a strict diet, the weight goes off more intensively. 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 important to make a low-calorie menu, drink enough water, preferably without gas.
How to cook
Fruits and vegetables for smoothies must first be thoroughly washed, peeled from seeds and peels, and sliced. For cooking, it is recommended to take fruits of different density in equal quantities: strawberries with an apple, a banana with an orange. Remember that you cannot add sugar or sugar substitutes to your shake.
What products to use?
- Any fresh vegetables, herbs.
- BerriesIt is best to use currants, blackberries, blueberries, raspberries, strawberries.
- Any fresh or frozen vegetables, especially citrus fruits.
- Low-fat dairy products: kefir, yogurt, cottage cheese.
- Freshly squeezed juices.
- Natural fat burners like ginger root, turmeric, cinnamon.
- Oat flakes or buckwheat.
By combining these ingredients, you can make completely different healthy smoothies. Imagine, choose your recipes.
Helpful tips
In order for the cooked dish to delight with flavor and consistency, consider the following tips:
- Add more fruit to make the mixture thick enough.
- Mix sweet and sour fruits for a rich flavor.
- 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 walnuts into the finished cocktail poured into glasses.
- Avoid high calorie ingredients like ice cream, cream, sorbet.
Diet in cocktails
A variety of recipes for weight loss include a smoothie diet. There are several varieties. First of all, it is a strict diet, which involves eating only cocktails.
It is recommended to consume 250 g (one glass) of shake 4-5 times a day for a week. The interval between doses is approximately 2 hours.
To switch to diet shakes for weight loss, you need to properly prepare for the new diet. To do this, gradually reduce the calorie content of the menu, the volume of the portions and increase the consumption of water. They start eating a little every 2-2, 5 hours.
The diet should be dominated by cereals, fresh fruits, lean meats. Alcohol, semi-finished products, smoked meats, canned foods, spicy, fried, too fatty and salty foods are excluded. Products that contain sugar are replaced by dried fruits and fresh sweet fruits.
At the end of the diet, you should also come out of it correctly and gradually. The time to return to normal nutrition is two weeks. During this time, solid foods are gradually introduced into the diet, the calorie content of dishes increases to 1500 units.
There is also a three-day diet, which is considered gentler. When eating 4-5 times a day, three doses are required to replace the shake. The rest can be basic in the form of cereals, 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 shakes.
- Lunch consists of chicken fillet and 250g of broth.
- We will have a cocktail again.
- You can dine with a pumpkin vegetable smoothie to lose weight, 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 a change.
pros
Creamy consistency, lots of nutrients, low calorie content - all of this makes shakes an ideal way to lose weight. It gives energy, is easily absorbed, cleanses the body. The benefits of such a diet:
- well tolerated by the body;
- a great 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 the fact that with the help of such a system, the habit of eating properly is developing, which helps the stomach to get used to small portions, enriches the diet with fresh fruits.
Prescriptions
There are many recipes for making weight loss smoothies in a blender. Most of the time we prepare cocktails with berries and fruits, since these fruits are available all year round, fresh or frozen. They are made of one or more types. The recipe depends only on your imagination.
Let us indicate the most popular ones.
Strawberry banana
It can be eaten instead of dinner or breakfast, as the banana is a high-calorie fruit. For a cocktail, you need a tablespoon of fat-free cottage cheese, 250 g of kefir or yogurt, the same number of strawberries, half a banana. It is important to mix the ingredients in the correct sequence: first, a banana with strawberries, then kefir, and lastly, cottage cheese with several cubes of crushed ice. The latter can be discarded if frozen berries are used.
Banana apple
This smoothie will require an apple, banana, yogurt, and orange juice. First, the fruits are poured into a blender to chop, when they turn into a homogeneous mass, add the liquid ingredients and beat. The mass is poured into glasses and a few ice cubes are thrown. To make it more lush, the banana is stored in the refrigerator for a while before using it.
Citrus
It is valued for its richness in 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. The fruit must be peeled, de-seeded and cut into wedges. Pour all of this into a blender and mix well. Pour the mixture into glasses and add a little ice.
Vegetable smoothies are great for shedding 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 wealth of nutrients. The same goes for broccoli, spinach.
Broccoli
To make a cocktail based on this vegetable, you will need 150 g of broccoli, herbs and a glass of kefir. Cabbage is pre-boiled, chopped with a knife along with herbs and poured into a blender. Then pour in kefir or ayran and beat well. It is recommended to drink this cocktail warm.
Fruit and vegetable
A diet shake is made with any fruit you like. It is better to test its composition: 60 g of spinach, a tablespoon of seaweed, pear, kiwi, 100 g of white cabbage, 2 tablespoons. l of skimmed cream, 200 ml of water. The fruits should be peeled, peeled, chopped and put in a blender. Add the chopped cabbage and spinach there. When the solid ingredients are blended, add the beef and cream to the mixture and beat well again.
Invigorating drink
This is one of the cleansing recipes for "green cocktails" that help normalize metabolism and digestive processes.
To prepare it you will need a bunch of spinach, a kiwi and half a banana.
The fruit must be peeled and cut into wedges, and the spinach must be cut. All this is folded in a bowl of the blender and beaten well.
A little water can be added if necessary. The mixture is poured into glasses and garnished with a kiwi slice.
The shake is a delicious and healthy product that will become an ideal tool for smooth weight loss. It is suitable for dietary food, and for those who just want to form a complete and healthy diet.