Many are convinced that a smoothie is a drink because it is usually served in a glass or cup. In fact, this colorful and nutritious mix is a complete meal despite being low in calories. Weight loss smoothie recipes include a wide variety of vegetables, fruits, and dairy products. It can be used as one of the foods, as a snack. Therefore, cocktails are successfully used to lose weight or to satisfy hunger.
What a mix
Let's see what a smoothie really is. The name cocktail comes from the English word delicate - soft, tender. You can prepare it from a variety of ingredients whipped with a blender. Often, vegetables and fruits are used in conjunction with milk, kefir, yogurt, but sometimes oatmeal, cottage cheese, and other components are added to the mass.
The benefit of a smoothie for weight loss is its saturation with dietary fiber, which gives a feeling of satiety, but at the same time low in calories. Thanks to cocktails, you can improve the work of the intestines, stomach, cleanse the body, and normalize metabolism.
The dish is digested perfectly without leaving a heavy feeling in the stomach. Also, the body is saturated with useful substances, water balance is normalized. Therefore, it can be used as a substitute for food to lose weight, satisfying hunger for several hours. It is recommended to eat it with a spoon for better satiety.
As evidenced by the reviews of those who have lost weight, you can lose a few kilograms of smoothies in a week, but if you follow a strict diet, then the weight will go down more intensively. True, you can sit on them for no more than a week, because they do not provide the nutrients the body needs.
You can use cocktails for fasting days or just find a place for your daily meals. At the same time, it is important to create a low -calorie menu, drink enough water, preferably without gas.
How to cook
Fruits and vegetables for smoothies must be washed first, peeled from the seeds and skin, and cut into slices. For cooking, it is recommended to take fruits with different densities in equal amounts: strawberries with apples, bananas with oranges. Remember that you cannot add sugar or sugar substitutes into your shake.
What product to use?
- Any fresh vegetables, herbs.
- Give. It is best to use gooseberries, blackberries, cranberries, raspberries, strawberries.
- All fresh or frozen vegetables, especially citrus fruits.
- Low -fat dairy products: kefir, yogurt, cottage cheese.
- Freshly squeezed juice.
- Natural fat burners such as ginger root, turmeric, cinnamon.
- Oatmeal or buckwheat powder.
By combining these ingredients, you can make a completely different healthy smoothie. Imagine yourself, take your recipe.
Helpful Tips
To make a cooked dish pleasant with flavor, 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 into it.
- Pour some chopped nuts into a cocktail that is ready to be poured into a glass.
- Avoid high calorie ingredients such as ice cream, cream, sorbets.
Diet on cocktails
Various weight loss recipes including a smoothie diet. There are several types. First of all, this is a strict diet, which involves eating cocktails only.
It is best to drink a smoothie 250 g (one glass) 4-5 times a day for a week. The interval between doses is about 2 hours.
To switch to a smoothie diet to lose weight, you need to prepare the new diet properly. To do this, gradually reduce the calorie content of the menu, fill portions, and increase water consumption. They start eating a little every 2-2. 5 hours.
The diet should be dominated by whole grains, fresh fruit, lean meats. Alcohol, semi -finished products, smoked meats, canned foods, spicy, fried, overly fatty and salty foods are not included. Products that contain sugar are replaced with dried fruit and fresh sweet fruit.
At the end of the diet, you also need to remove it properly and little by little. The time to return to a normal diet is two weeks. During this time, solid foods were gradually introduced into the diet, the caloric content of the dish was increased to 1500 units.
There is also a three -day diet, which is considered softer. While eating 4-5 times a day, three doses are needed to replace the smoothie. The rest can be the basis in the form of cereals, vegetables, meat, kefir.
- Therefore, for the first breakfast, it is recommended oatmeal in water and a glass of apple juice.
- For the second - 250 g smoothie.
- Lunch consisted of chicken fillet and 250 g of broth.
- We will have more cocktails.
- You can have dinner with a pumpkin vegetable smoothie to lose weight, with the addition of ingredients and a teaspoon of olive oil.
The only thing is that it is contraindicated to follow such a diet for pregnant women, as well as for people with certain diseases of the gastrointestinal tract. But they can include cocktails in their meals for variety.
benefit
Creamy consistency, large amount of nutrients, low calorie content - all this makes a smoothie an ideal method of weight loss. It energizes, is easily absorbed, cleanses the body. Dietary benefits such as:
- well tolerated by the body;
- many choices of ingredients for cooking;
- a diet saturated with nutrients;
- maximum digestion;
- cleaning;
- health support;
- rapid weight loss;
- no stress during weight loss;
- long lasting effect.
The latter is achieved by the fact that with the help of such a system, the habit of eating properly is being developed, which helps the stomach get used to small portions, enriching the diet with fresh fruit.
Recipe
There are many recipes for making weight loss smoothies in a blender. Often, we prepare berry and fruit cocktails, as these fruits are available to us all year round, fresh or frozen. They are made of one or more types. The recipe just depends on your imagination.
Let's show the most popular.
Banana strawberries
It can be eaten instead of dinner or breakfast, as bananas are a high -calorie fruit. For a cocktail, you need a tablespoon of fat -free 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 order: first, bananas with strawberries, then kefir, and finally, cottage cheese with some crushed ice cubes. The latter can be discarded if frozen fruit is used.
Banana-apple
This shake requires apples, bananas, yogurt, and orange juice. First, the fruit is poured into a blender to be chopped, when it turns into a homogeneous mass, add the melted ingredients and beat. The mass is poured into a glass and some ice cubes are thrown. To make it more lush, bananas are kept in the fridge for some time before use.
Citrus
It is appreciated for being rich 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 cut into wedges. Pour all this into a blender and mix well. Pour the mixture into a glass and add a little ice.
Vegetable smoothies are great for losing extra weight. They are rich in trace elements, low in calories, clean the intestinal tract, improve peristalsis.
Children are encouraged to make a pumpkin smoothie, because the vegetable is easily absorbed by the body and provides a large amount of nutrients. The same goes for broccoli, spinach.
Broccoli
To make a cocktail based on this vegetable, you need 150 g of broccoli, herbs and a glass of kefir. Cabbage is already boiled, chopped with a knife along with herbs and poured into a blender. Then pour kefir or ayran and beat well. It is best to drink this cocktail warm.
Fruits and vegetables
Diet smoothies are made from the fruit you like. Better try their composition: 60 g spinach, one tablespoon of seaweed, pear, kiwi, 100 g of white cabbage, 2 tbsp. l low -fat cream, 200 ml of water. The fruit must be peeled, seeded, chopped and put in a blender. Put the chopped cabbage and spinach in there. When the concentrate is crushed, add the beef and cream into the mixture and beat again.
Refreshing drink
This is one of the recipes for cleansing "green cocktails" that help normalize metabolism and digestive processes.
To prepare it, you need a bunch of spinach, one kiwi and half a banana.
The fruit should be peeled and cut into wedges, and the spinach should be chopped. All this is folded into a blender bowl and whipped well.
A little water can be added if necessary. The mixture is poured into a glass and decorated with pieces of kiwi.
Smoothie is a delicious and healthy product that will be an ideal tool for gentle weight loss. It is ideal for diet foods, and for those who just want to form a complete healthy diet.