Smoothies are healthy, nutritious, low -calorie smoothies made from a variety of ingredients using a blender. Smoothies serve as a full substitute for regular meals for lunch or dinner, depending on the ingredients added to the drink. Thanks to the intake of fresh cocktails, it is possible to quickly lose 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 large amount of dietary fiber, which has a positive effect on intestinal function. Cocktails cleanse the walls of the digestive organs of decomposition products and speed up metabolism. Smoothie is digested, leaving no heavy taste. Drinking beverages for weight loss is recommended even for those with diseases of the digestive tract.
To the question: "how to reduce your appetite to lose weight? " It is safe to say that the use of fat -burning smoothies is the best, and most importantly, useful option for suppressing hunger. Low -calorie delicious drinks are ideal even as a substitute for 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 with a smoothie?
The consistency of cocktails such as puree maintains the body’s water-salt balance in a normal state, saturates the body with essential minerals and vitamins, contributes to long-term satisfaction of hunger, which inhibits the desire for snacks between main meals. So diet smoothies allow you not to overeat, and this amount of calories consumed will not be stored by excess weight, so the process of losing weight will be effective and accelerated.
Dr. Robin Openshaw, author of the popular book The Green Smoothie Diet, believes fruit and vegetable purees can help you achieve:
- Establish eating habits in fractions.
- Normalization of the function of the organs of the digestive system.
- Lose weight up to 8 kg in 3 weeks without a strict diet or fasting.
- Improves well -being, enhances immunity, general tone of the body.
- Strengthens the effectiveness of any chosen diet (the body will be easier to tolerate the reduced amount of carbohydrates).
- Victory over skin, hair, nail problems (due to the richness of vitamins, minerals in fruit and vegetable smoothies).
- The formation of the habit of eating lots of fresh fruits.
Rules for the preparation and use of diet smoothies
For a smoothie to help in weight loss, it must be prepared and eaten properly. Because cocktails have a liquid consistency, many people want to drink them in one sip. However, with this method of eating vegetable smoothies, satiety signals arrive in the brain late and hunger makes you eat something else.
Because some types of berries and fruits are high in calories, drinks prepared using them cannot be called "light". How to Make a Smoothie for Weight Loss? So that the weight loss results don’t have to wait too long, and the hated body fat disappears forever, you should follow some smoothie diet rules.
- Choose exclusively low-calorie ingredients to make diet drinks.
- Eat smoothies slowly, using a teaspoon, then the feeling of fullness will come in time.
- Eat a smoothie every 2 hours. During breaks, it is allowed to drink water or green tea without sugar.
- Eliminate sugar from your diet. Dairy products use only low fat.
- If you decide to adhere to a non -strict diet, include lean soups and cereals in the menu. You need to exclude all fat, smoke, salt, coffee and alcohol.
Important:If you decide to follow a smoothie diet, it is desirable to ensure that the body smoothly switches to a smoothie diet to avoid stress. A few days before the start of weight loss, reduce the 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 a smoothie diet for pregnant women or during lactation.
Smoothie recipes for weight loss in a blender
Smoothies for weight loss fill the body with vitamins from vegetables and fruits without stretching the stomach with large amounts of food taken. To meet the nutrient needs of adults, you need to eat about 3 kilograms of fresh fruit. This is a huge burden for the digestive organs, if one is not restricted in the consumption of other foods. Recipes for weight loss smoothies would 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?
Protein with oatmeal for breakfast
Properly prepared slimming shakes allow you to increase the nutritional value of the diet by reducing the size of regular portions. Homemade oatmeal smoothies are recommended to eliminate digestive problems.
Composition:
- 2 tbsp. l. oatmeal.
- One simple banana.
- 3 art. l. air.
- Cranberries to taste.
- ½ a cup of skim milk or yogurt.
Preparation of protein shakes for weight loss:
- Pour the oats with water, let it soak.
- Using a blender, grind bananas, oatmeal, cranberries.
- Add milk to your drink.
Instead 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. Smoothie does not contain dairy products and sugar, however, the drink is rich in vitamin C and other beneficial substances, thanks to which it maintains a person's health, does not allow him to run out of diet.
Composition:
- One banana.
- One kiwi.
- 1 hb. l. lemon juice.
- 3 art. l. air.
- 1 teaspoon dear.
How to make kiwi smoothie for weight loss:
- Peel a banana and kiwi from the skin.
- Put the fruit in a blender.
- Add a tablespoon of honey, water, lemon juice.
- Turn on the device and beat the cocktail until smooth.
- Drink a fresh vitamin smoothie for breakfast.
of celery
Celery deserves the title of magical plant. The fruit is good for health and for the figure, because it effectively contributes to the process of weight loss. If you prepare a smoothie properly with celery, you will get the benefits and pleasure of drinking the drink.
Composition:
- carrot.
- Simple apples.
- A few stalks of celery.
- One tablespoon of honey (optional)
How to prepare a green smoothie for weight loss with celery:
- Peel an apple and a carrot.
- Cut the ingredients into pieces, put in a blender.
- It is better to drink a green smoothie for dinner, because it will improve the process of digestion of food and will not "burden the stomach" before bedtime.
With pumpkins
Pumpkin contains large amounts of pectin, fiber and carotene. The fruit is rich in vitamins B, C, E, PP, T and K, minerals and trace elements. Vegetables heal the cardiovascular system, organs of vision and have a positive effect on metabolic processes. The low calorie content makes pumpkin an ideal product for weight loss.
Composition:
- 100 grams of pumpkin.
- Simple apples.
How to make a pumpkin smoothie for weight loss:
- Wash the fruit, cut the skin and cut into slices.
- Hold the pumpkin over the steam so that the fruit acquires the desired softness.
- Place the fruit in a blender bowl and beat until smooth.
with ginger
Fat burning cocktail components can increase metabolism. Taking drinks with ginger on a regular basis in the morning and evening will help you lose 2-3 pounds a week.
Composition:
- Ginger root.
- A glass of kefir (up to 1% fat).
- Cinnamon.
How to make a smoothie with ginger for weight loss:
- Pour the kefir into a blender bowl.
- Add 1 tsp. cinnamon and an equal 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 foods for weight loss. Everyone knows about its fat burning properties, and smoothies using this healthy fruit are prepared simply and quickly.
Composition:
- Orange.
- grapefruit.
- ½ lime or lemon.
- A pair of apples.
- ½ bananas.
How to make a slimming smoothie with grapefruit:
- Beat all ingredients in a blender.
- Sprinkle with grated ginger before serving.
With kefir for dinner
The smoothie diet is considered healthy, effective and delicious. After drinking a cocktail, the body does not feel hungry for a long time, so a smoothie is ideal for weight loss. In addition, the inclusion of fermented dairy products in beverages is a way to supplement the diet menu with protein.
Composition:
- A bunch of dill.
- A glass of low -fat kefir.
- 150 g of broccoli flowers.
- Natural spices to taste.
Make a smoothie with kefir for weight loss:
- Boil the broccoli for 2 minutes, let the cabbage cool.
- In a blender bowl, mix the ingredients and turn on the device for 30 seconds. Fat burning cocktails are best taken during dinner.
Fat Burner Spinach Green Smoothie
Green smoothies for weight loss are prepared using any kind of plants and fruits. The main rule of its use is to drink a smoothie on an empty stomach. This is a great breakfast option for those who want to lose weight.
Composition:
- A pair of frozen bananas.
- 2 cups green spinach.
- A pair of ice cubes.
- A glass of skim milk.
How to make a fat burning drink with spinach:
- Put the ingredients in a blender, grind for 15-20 seconds.
- Add ice to the prepared slimming cocktail.
How to make a cottage cheese smoothie
Cottage cheese cocktail for weight loss is ideal for "drying" athletes, because it contains the protein needed to build muscle tissue. It is better to prepare and drink a drink in the evening, 3 hours before bedtime.
Composition:
- 50 grams of cottage cheese.
- 2 tbsp. l. frozen currants.
- A few teaspoons of honey.
- A glass of pineapple juice.
Preparation of cottage cheese smoothie:
- Place the ingredients in a blender and blend until smooth.
- Drink a fresh slimming cocktail.
When and how to drink a smoothie for weight loss
Smoothies are an easy -to -drink drink for weight loss. However, this does not mean it should be drunk like water. You should not abuse a cocktail, because one serving contains at least 150 kcal. Consider this drink as a snack or replace it with a full meal.
How to take a slimming cocktail? Switching to eating smoothies exclusively is easy, but you can’t call a balanced diet such, so nutritionists don’t recommend leaving out other foods during weight loss. The best option is to grab a cocktail for breakfast or lunch. Dietary fiber, which is part of the components of fat -burning drinks, gives a feeling of fullness for a long time, so weight loss will take place quietly without snacking until the next meal.
Eating a smoothie of fruits and vegetables for dinner is not the best solution, because fruits contain large amounts of fructose, which the body can "store" as body fat. So that weight loss does not disappoint and does not lead to health problems, nutritionists advise counting calories and sticking to the golden value in eating and drinking.
The smoothie diet should not be continued for more than 7 days, because low -calorie drinks do not include the amount of fat, protein, carbohydrates needed by the body to function normally. To consolidate the weight loss results achieved with a smoothie diet, follow a low -calorie diet that includes fiber -rich foods and drink plenty of non -carbonated water. Experts recommend going on a fasting day once a week, where you can drink a fat -burning cocktail.
Reviews on weight loss about the effectiveness of smoothies
First comment, woman, 29 years old: "The smoothie diet is not easy for me. I am not a fan of vegetables and fruits, I am more accustomed to protein-rich foods. But I am used to this diet. Lunch is replaced with cocktails withkiwi and bananas. Advantages of the diet I would like to include effective bowel cleansing - I go to the toilet like an hour's work. In a week, I managed to lose 2. 5 kg.
The second comment, a woman, 21 years old: "Tried a lot of strict diets, including mono-diets and coffee food systems. The effects were good, but the pounds quickly came back. I often went in for sports and sometimes sat on a less rigid diet, arranging unloadingI recently tried a smoothie diet, although the results were not very noticeable (3. 5 kg per month), but 2 months have passed, and the weight has not returned.
The third comment, a woman, 33 years: "I love this diet! I make delicious cocktails even at the end of a weight loss course for breakfast - a cheerful charge for the whole day is provided. I love cocktails with oatmeal, honey and berries. Sometimes-sometimes I experiment and add soy sauce and various herbs into vegetable drinks for weight loss. During 14 days of dieting, I lost 5 kg.