A smoothie diet is a good option for those who want to lose weight but can't completely give up sugar. Thick smoothies made from vegetables and fruits will delight you with their delicious taste, as well as provide 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 drunk as the main component of a diet or used as an alternative to high-calorie foods.
The basic principles of the smoothie diet for weight loss
The smoothie diet involves preparing low-calorie smoothies of vegetables and fruits. Concentrated drinks quickly satisfy hunger, they should be taken not as an addition to regular food, but as a substitute for the main course. They are easy to prepare: just grind the ingredients in a blender and mix. You can combine different combinations of products, add mineral water, low-fat dairy products.
The smoothie diet is based on the following rules:
- Any drinks prepared without adding sugar, they can have a sweet taste only because of the addition of fresh fruit.
- For cooking, only low-calorie ingredients are used. Do not use cream or melted ice cream as a base.
- The cocktail must be consumed immediately after preparation, it cannot be stored for a long time.
- During a smoothie-based diet, you need to avoid fatty, high-calorie foods, sweets, and starchy foods.
- You need to drink the cocktail slowly to ensure gradual saturation. In this case, the drink should not be too cold: it is better to use a smoothie at room temperature.
During the diet, you need to limit the use of tea and coffee: it is allowed to drink no more than two cups a day. It is better to replace this drink with clean drinking water - at least 1. 5 liters in the daily diet.
How to make a smoothie: the main components
Diet smoothies for weight loss are based on various combinations of low-calorie vegetables and fruits. In this case, you can not add salt and sweetener, it is also not desirable to use honey. For those who really like sweets, it is better to prepare a drink with the addition of stevia or put more fruit in proportion to vegetables.
With a smoothie-based diet, you can make a thick shake with the following ingredients:
- any fresh vegetables, except potatoes. These are beets, carrots, tomatoes, lettuce and more. Vegetables are peeled and ground to make puree;
- fresh fruits. It is undesirable to use only bananas and grapes, because they contain an excessive amount of sugar;
- crushed cereal flakes are a source of slow complex carbohydrates that provide the body with the necessary energy supply;
- berriesThey can be fresh or frozen depending on the season;
- nuts - a source of valuable trace elements;
- low-fat dairy products. You can take milk, kefir, fermented baked milk, natural yogurt without added sugar.
You can also make a smoothie with mineral water. However, the drink should not be too liquid: a sudden decrease in calorie intake will lead to stress, deterioration of well-being and can cause damage.
In the menu for a slimming smoothie diet, you can add lean chicken meat, boiled fish, brown rice cereal, buckwheat, oats. Eggs and whole grain bread are allowed in limited quantities. You can also eat kisses, vegetable and fruit salad, low-fat cream soup. It is better to switch to proper nutrition gradually, refuse harmful foods and reduce the calorie content of the diet. This will prevent strong feelings of hunger and maintain positive motivation.
The benefits of losing weight on smoothies: reviews of those who have lost weight
You can find many positive reviews about smoothies for weight loss and body cleansing. This is a good choice for fasting days: a thick cocktail of vegetables and fruits does not burden the gastrointestinal tract and activates the intestines, they create a sense of lightness and relieve the heaviness in the stomach. You can list some more advantages:
- significant detox effect. A diet of various smoothies helps cleanse the body of accumulated toxins, it helps to heal the body;
- no sharp hunger. Concentrated drinks are consumed in small portions at least 4 times a day: as a result, they provide constant satiety, even if the body receives a minimum of calories;
- increased activity. Unlike various options for rigid diets, such weight loss does not cause weakness. Dizziness and other unpleasant symptoms. On the other hand, vegetables and fruits provide a burst of energy;
- delicious diet. Drinks have a pleasant taste, and this improves mood and prevents damage.
Due to these benefits, weight loss smoothie reviews are mostly positive. This method allows you to gradually get rid of extra pounds without harming your health.
Slimming smoothie diet for 7 days: menu options
One of the options for a slimming smoothie diet for a week might look like this:
| Day of the week | Dietary components |
|---|---|
| Monday | During the day, you need to drink 4 smoothies from fresh fruits and berries in small portions. They should 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 glass each. |
| Wednesday | The menu includes vegetable cocktails. They should not be salted or add any additional seasonings. |
| Thursday | Boiled rice, boiled or baked vegetables are added to the cocktail |
| Friday | In addition to smoothies, you can eat lean meat that is boiled or baked. |
| Saturday | In the morning - oatmeal or buckwheat porridge. At lunch - a portion of lean meat with a side dish of vegetables. Dinner - cottage cheese or yogurt. |
| Sunday | The menu is the same as Saturday, instead of meat, you can cook chicken without adding fat. |
Leaving the diet after the end of the week should be gradual: you should not immediately lean on high-calorie fatty 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: hiking in the fresh air, cycling and intensive morning exercise are enough. Heavy exercise should be postponed until later. Reviews of the smoothie diet confirm its very high effectiveness in the summer, when you can easily buy a variety of fresh vegetables and fruits.
To whom such food is contraindicated?
Reviews about weight loss on smoothies will be positive only if you choose the right product and first make sure that there are no contraindications. It is better to refuse such a diet plan in the following cases:
- the presence of kidney and liver disease. They may experience increased stress with negative health consequences;
- digestive system disorders. Excess fiber in the diet can trigger the appearance of negative symptoms: diarrhea, flatulence, etc. ;
- period of pregnancy and breastfeeding. At this time, it is better to abandon a rigid diet to provide the baby with the necessary set of nutrients.
Many vegetables and fruits are strong allergens, so it is important to tailor a personalized meal plan to meet your individual needs. Lactose allergies are often included: in this case, smoothies cannot be made based on milk and dairy products. To ensure that there are no contraindications and choose the optimal menu, it is first recommended to consult a doctor.
Popular Recipes
Positive reviews about the smoothie diet for weight loss are largely due to its versatility: you can combine various ingredients when preparing a concentrated drink. Some interesting recipes:
- Cottage cheese + strawberries. You can prepare such a cocktail on skim milk. It is a healthy breakfast, a delicious snack or an alternative to dessert. Each serving of this drink contains a large amount of nutrients.
- Kiwi + orange. Crushed fruits are mixed with fruit juice, to give it a sweeter taste, you can add a spoonful of natural honey. This is a really pleasant refreshing cocktail that will give you a boost of energy.
- Oats + apple. The fragments have been filled in advance with milk, they need to be given time to swell. As a base, you can use unsweetened yogurt. The ingredients are mixed until smooth, it is better to eat such a cocktail with a spoon for gradual saturation. This is a great healthy breakfast option.
- Celery + carrot + vegetables. A great option for a low-calorie vegetable smoothie. They are crushed in a blender and mixed with kefir or water until the desired consistency is obtained. You can add cinnamon or other spices to the drink.
- Peach + apple + berry, you can take yogurt or fruit juice as a base. This is a delicious dessert or breakfast, sweet fruits improve mood and give energy.
These are just a few common options. You can combine the ingredients in different ways according to the established rules. A varied diet reduces the risk of damage, it will be easier to follow the diet.
Many girls are interested in whether smoothies can be done in a drinking diet. In this case, you should use only liquid, not pure cocktail. Remember that the drink diet should not be kept longer than 30 days, otherwise it can lead to negative consequences for the body.
