Many are convinced that smoothies are a drink as they are usually served in a glass or cup. In fact, this colorful and nutritious mix is a complete, albeit low-calorie meal. Smoothie recipes for weight loss include a wide variety of vegetables, fruits and dairy products. It can be used instead of one of the meals, as a snack. Therefore, the cocktail is used successfully for weight loss or to satisfy hunger.
What a mix
Let's see what exactly the smoothie is. The name of the cocktail comes from the English word smooth - soft, gentle. You can prepare it from a wide variety of ingredients that are beaten with a blender. Most often, vegetables and fruits are used in combination with milk, kefir, yogurt, but sometimes oatmeal, cottage cheese and other ingredients are added to the mass.
The benefits of a smoothie for weight loss lies in its saturation with dietary fiber, which gives a feeling of satiety, but at the same time is low in calories. Thanks to the cocktail, you can improve the function of the intestines, stomach, cleanse the body and normalize metabolism.
The dish is perfectly digested without leaving weight on the stomach. Also, the body is saturated with useful substances, the water balance is normalized. Therefore, it can be used instead of any meal for weight loss, satisfying hunger for a few hours. It is recommended to eat it with a spoon to get better.
As evidenced by the reviews of those who have lost weight, you can lose several pounds in smoothies in a week, but if you follow a strict diet, then the weight goes away more intensely. It is true that you can only sit on them for no more than a week, as 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 plenty of water, preferably gas-free.
How to cook
Fruit and vegetables for smoothies must first be thoroughly washed, peeled from seeds and skins and sliced. For cooking, it is recommended to take fruits of different densities in equal amounts: strawberries with apple, banana with orange. Remember that you can not add sugar or sugar substitutes to your shake.
What products should I use?
- Any fresh vegetables, herbs.
- Berries. It is best to use currants, blueberries, cranberries, raspberries, strawberries.
- Any fresh or frozen vegetables, especially citrus fruits.
- Low fat dairy products: kefir, yogurt, cottage cheese.
- Freshly squeezed juices.
- Natural fat burners such as ginger root, turmeric, cinnamon.
- Oatmeal or buckwheat flakes.
By combining these ingredients, you can make completely different healthy smoothies. Imagine yourself, get your recipes.
Helpful tips
To make the cooked dish taste good, consistently follow these tips:
- Add more fruit to make the mixture thick enough.
- Mix sweet and sour fruits for a rich taste.
- Use yogurt, kefir, any natural juices as a base.
- If you want to make a sweet mixture, add a little honey to it.
- Add some chopped nuts to the final cocktail poured into glasses.
- Avoid high calorie ingredients such as ice cream, cream, sorbet.
Cocktail diet
A variety of weight loss recipes include a smoothie diet. There are several varieties. First of all, it is a strict diet, which includes consuming only cocktails.
It is recommended to consume 250 g (a glass) of smoothie 4-5 times a day for a week. The interval between doses is about 2 hours.
To switch to diet smoothies 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 portions and increase water consumption. They start eating a little every 2-2, 5 hours.
The diet should be dominated by cereals, fresh fruits, lean meat. Alcohol, semi-finished products, smoked meats, canned foods, spicy, fried, very fatty and salty foods are excluded. Sugar-containing products are being replaced by dried fruits and fresh sweet fruits.
At the end of the diet, you should also get out of it properly and gradually. The time to return to a normal diet is two weeks. During this period, solid foods are gradually introduced into the diet, the calorie content of the dishes increases to 1500 units.
There is also a three-day diet, which is considered milder. When you eat 4-5 times a day, three doses are needed to replace the smoothie. The rest can be basically 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 smoothies.
- Lunch consists of chicken fillet and 250 grams of broth.
- We will have a cocktail again.
- You can dine with a pumpkin vegetable smoothie for weight loss, 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 variety.
advantages
Creamy consistency, a huge amount of nutrients, low in calories - all this makes smoothies an ideal way to lose weight. Gives energy, is easily absorbed, cleanses the body. The benefits of such a diet:
- well tolerated by the body.
- a huge variety of ingredients for cooking.
- the diet is saturated with nutrients.
- maximum digestibility
- cleaning;
- health support;
- rapid weight loss;
- without stress during weight loss.
- long-term result.
The latter is achieved by the fact that with the help of such a system develops the habit of proper nutrition, which helps the stomach to get used to small portions, enriches the diet with fresh fruit.
Recipes
There are many recipes for making weight loss smoothies in a blender. Most of the time, we prepare berry and fruit cocktails, since these fruits are available to us all year round, fresh or frozen. They are made of one or more types. The recipe depends only on your imagination.
Let's point out the most popular.
Strawberry banana
It can be eaten instead of dinner or breakfast, as banana is a high calorie fruit. For a cocktail, you need a tablespoon of nonfat cottage cheese, 250 grams of kefir or yogurt, the same amount of strawberry, half a banana. It is important to mix the ingredients in the right order: first, a banana with strawberries, then kefir and finally, cottage cheese with lots of crushed ice cubes. The latter can be discarded if frozen berries are used.
Banana-apple
This shake will require an apple, banana, yogurt and orange juice. First, the fruit is poured into a blender for cutting, when it turns into a homogeneous mass, add liquid ingredients and beat. The mass is poured into glasses and some ice cubes are thrown. To make it richer, the banana is kept in the refrigerator for some time before use.
Citrus
It is valued for its richness in vitamin C, which not only prevents colds, but also speeds up metabolism. For a smoothie, prepare a grapefruit, an apple, half a lemon and a banana and an orange. The fruit must be peeled, the seeds removed and diced. Put all this in the blender and mix well. Pour the mixture into glasses and add a little ice.
Vegetable smoothies are great for losing those extra pounds. They are rich in trace elements, low in calories, clean 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 huge amount of nutrients. The same goes for broccoli, spinach.
Broccoli
To make a cocktail based on this vegetable, you will need 150 grams of broccoli, herbs and a glass of kefir. Boiled cabbage, chopped with a knife along with herbs and poured into a blender. Then add kefir or airan and beat well. It is recommended to drink this cocktail hot.
Fruit and vegetables
A diet smoothie is made from any fruit you like. It is better to try their composition: 60 grams of spinach, a tablespoon of seaweed, pear, kiwi, 100 grams of white cabbage, 2 tbsp. l low-fat cream, 200 ml of water. The fruit should be peeled, cut into seeds and put in the blender. Add chopped cabbage and spinach there. When the solids crumble, add ox and cream to the mixture and beat well again.
Refreshing drink
This is one of the recipes for cleansing "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 should be peeled and cut into slices and the spinach should be chopped. All this is folded in a blender bowl and beat well.
If necessary, a little water can be added. The mixture is poured into glasses and decorated with a slice of kiwi.
Smoothie is a delicious and healthy product that will become the ideal tool for mild weight loss. It is suitable for dietary foods and for those who just want to form a complete healthy diet.