Many are convinced that smoothies are a drink, as they are usually served in a glass or cup. In fact, this color and nutritious mixture is a complete, albeit low-calorie food. 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 successfully used to lose weight or to satisfy hunger.
What a mixture
Let's see what exactly is embarrassing. The name of the cocktail comes from the English word smooth - gentle, soft. 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 components are added to the table.
The benefits of smoothie for weight loss lie 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 work of the intestines, stomach, cleanse the body and normalize metabolism.
The dish is perfectly digested without leaving weight in the stomach. Also, the body is saturated with nutrients, water balance is normalized. Therefore, it can be used instead of any meal to lose weight, satisfying hunger for several hours. It is recommended to eat with a spoon to saturate better.
As can be seen from the reviews of those who have lost weight, you can lose a few pounds for smoothies in a week, but if you follow a strict diet, then the weight disappears 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 hungry 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, to drink enough water, preferably without gas.
How to cook
Fruits and vegetables for smoothies must first be washed well, peeled from the seeds and skins and cut into slices. For cooking it is recommended to take fruits of different densities in equal amounts: strawberries with apple, banana with orange. Remember that you cannot add sugar or sugar substitutes to your shake.
What products to use?
- All fresh vegetables, herbs.
- Forest fruits. It is best to use gooseberries, blackberries, blueberries, raspberries, strawberries.
- All 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, take your recipes.
Useful tips
To delight the cooked dish with taste, texture, consider the following 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.
- Pour some chopped nuts into the finished cocktail, poured into glasses.
- Avoid high-calorie ingredients such as ice cream, sour cream, sorbet.
Diet with cocktails
A variety of recipes for weight loss include smoothie diet. There are several varieties. First of all, this is a strict diet that includes eating only cocktails.
It is recommended to consume 250 g (one cup) 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, portion size and increase water consumption. They begin to eat 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 food, spicy, fried, too fatty and salty foods are excluded. Sugar-containing products are replaced with 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 time, solid foods are gradually introduced into the diet, the caloric content of meals increases to 1500 units.
There is also a three-day diet, which is considered more sparing. When eating 4-5 times a day, three doses are needed to replace the smoothie. The rest can be mainly 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 smoothie.
- Lunch consists of chicken fillet and 250 g of broth.
- We will drink a cocktail again.
- You can dine on pumpkin vegetable smoothies 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.
professionals
Creamy texture, huge amount of nutrients, low calorie content - all this makes smoothie 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;
- huge selection of cooking ingredients;
- the diet is rich in nutrients;
- maximum digestibility;
- cleaning;
- health support;
- rapid weight loss;
- no stress on weight loss;
- long lasting effect.
The latter is achieved through 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.
Receptions
There are many recipes for making smoothies for weight loss in a blender. Most often we prepare berry and fruit cocktails, as these fruits are available all year round, fresh or frozen. They are made of one or more species. The recipe depends only on your imagination.
Let's list the most popular.
Berry 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 skim cottage cheese, 250 g of kefir or yogurt, the same amount of strawberries, half a banana. It is important to mix the ingredients in the correct sequence: first a banana with strawberries, then kefir and at the very end cottage cheese with a few ice cubes. The latter can be discarded if frozen fruit is used.
Banana-apple
This shake will require an apple, banana, yogurt and orange juice. First, the fruit is poured into a blender for slicing, when it becomes a homogeneous mass, liquid ingredients are added and beaten. 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 some time before use.
Citrus
It is valuable because of its richness in vitamin C, which not only prevents colds, but also speeds up metabolism. For smoothies, prepare grapefruit, apple, half a lemon and banana and orange. The fruit should be peeled, the seeds removed and cut into slices. Pour all this into a blender and mix well. Pour the mixture into cups and add a little ice.
Vegetable smoothies are great for losing those extra pounds. They are rich in trace elements, low in calories, cleanse the intestinal tract, improve its peristalsis.
Children are encouraged to make pumpkin smoothies, as the vegetables are easily absorbed by the body and provide a huge amount 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. The cabbage is boiled in advance, cut with a knife together with the herbs and poured into a blender. Then pour kefir or kefir and beat well. It is recommended to drink this cocktail warm.
Fruit and vegetable
Diet smoothie is made from any fruit you like. It is better to try their composition: 60 g of spinach, a tablespoon of seaweed, pear, kiwi, 100 g of white cabbage, 2 tbsp. l low-fat cream, 200 ml of water. The fruits should be peeled, the seeds cut and placed in a blender. Add chopped cabbage and spinach there. When the solid ingredients are crushed, add ox and cream to the mixture and beat well again.
An invigorating drink
This is one of the recipes for cleansing "green cocktails", which help to 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 cut. All this is folded into a blender bowl and beaten well.
If necessary, a little water can be added. The mixture is poured into glasses and garnished with a slice of kiwi.
Smoothie is a tasty and healthy product that will become an ideal tool for light weight loss. It is suitable for diet food, as well as for those who just want to form a complete healthy diet.