Right now I will tell you about smoothies for the weight loss. Smoothies are a real treasure for those who want to lose weight. Instead of insipid porridges or diet soups, you can enjoy tasty and healthy cocktails. Smoothies for weight loss are always helpful and efficient. In fact, a smoothie is a smooth crushed whipped mass of different ingredients. What does it mean? It means that you can make smoothies of almost any products, according to your taste and personal preference. Of course, you can cook a delicious dessert of chocolate and cream, adding a soft banana pulp and sweet candied fruit – it will be a delightful cocktail. But if your goal is weight loss, then you have to prepare smoothies of appropriate ingredients.
So, to make smoothies for weight loss you should pay attention to such products as:
Fresh vegetables and greens:
- white cabbage,
- bell pepper,
Fresh or frozen fruits:
- fresh and canned pineapple,
- low-fat milk,
- natural low-fat yogurt with no sugar,
- low-fat cottage cheese;
- flax seeds,
- sunflower and pumpkin seeds,
(just a little, for sprinkling on top):
- chopped walnuts,
- brazil or pine nuts;
Fresh Juices of fruits and vegetables;
Natural biostimulants and fat burners:
- ginger root,
- flakes of various cereals (Oats, buckwheat and so on.)
The more you will comprehend the science of losing weight with smoothies, the more you’ll want to experiment with flavors. You’ll combine products to your taste and will be even able to add new ingredients. The main thing to remember is the calorie content of smoothies for weight loss depends on its constituent products, so try to choose the components carefully. England is considered to be the motherland of smoothies, where it is widely used as a light snack or lunch for office workers. Smoothie is a very nourishing dish because it contains a lot of dietary fibers, which beneficially affect the intestines, cleaning it and improving digestion.
Smoothies are well digested, not creating a feeling of heaviness, they help to normalize metabolism, and recommended even to those who have problems with the digestive system. It is good to have a tasty low-calorie smoothie instead of dinner or lunch in order to weight loss. To do this, a smoothie should consist of fruits and vegetables (except bananas, grapes and etc., or can get the opposite effect), natural juices, and other low-calorie products. The desired result will be reached rather quickly and without great efforts. A pureed consistency normalizes water-salt balance in the body, nourishes with necessary vitamins and minerals, promotes saturation for a few hours, which prevents unnecessary snacking between meals. As a result, you do not overeat, and a small amount of consumed calories will allow you to safely lose weight.
Smoothies can be considered as a sweet alternative to mouth-watering, delicious biscuits and chocolate, which we often can not deny ourselves. It is important to know a few things to use this cocktail for weight loss. Smoothies for weight loss are desirable to eat using a small spoon and do not drink, so a feeling of fullness comes quickly, reducing appetite. Dieters should use it instead of lunch or dinner, or both. On the smoothie diet, you can lose up to three kilograms per week. There are, of course, more severe diets, when you must eat only smoothies and drink only water. But this option is suitable for people who have extraordinary willpower because not everyone is able to drink this cocktail for 7 days, and despite the fact that cocktails may be various, they fail. Therefore, you have a greater possibility to slip up.
The smoothie diet should not last more than one week, as low-calorie cocktails do not contain the required amount of protein, fat, and carbohydrates, which are necessary for the body to work properly. For the longer effect of weight loss from the smoothie diet, you must adhere to a low-calorie food with fiber and drink plenty of clean water without gas. In addition, replace afternoon snack or brunch with smoothies. For the same purpose, cocktails may be used for fasting days.
Preparation for weight loss with smoothies
To easily overcome a diet it is important to properly prepare yourself. To do this, you should reduce caloric intake (1200 kcal), and a number of consumed portions a few days before the diet. It is better to eat are cereals, fresh fruits and vegetables, boiled lean meat and fish. It is also necessary to drink at least two liters of pure water without gas a day. The number of meals per day should be at least four or five (about every 2-2.5 hours), portions should be small, and one of the meals should be replaced with fresh juice or water.
During a smoothie diet, you should exclude spicy, salty, sweet, fatty, fried, smoked food, as well as semi-finished products, canned foods, caffeine, alcohol and fizzy drinks. While dieting a total fluid intake (smoothies, water, juices) should not exceed three liters a day. You should also end the smoothie diet properly. This should be done gradually, include in a diet solid foods and increase the calorie content to 1, 500 calories for the next two weeks. And, of course, drink plenty of water throughout the day.
Cooking Tips for weight loss smoothies
- To make the shake thicker, use more fruit, frozen fruit are also suitable.
- If you mix sour and sweet fruits, you get a richer taste.
- The basis for the cocktail can be as low-fat kefir or natural yogurt, to sweeten add a little honey.
- You can use absolutely any juices for the cocktail, it all depends on your taste, preferences and season.
- The finished drink can be sprinkled with a handful of favorite nuts.
- Do not use high-calorie additives such as sorbet, cream, ice cream.
How to cook smoothies for weight loss
Pre-wash, peel, remove seeds and cut into pieces products for the cocktail. Effectively mix products of different density in equal proportions, such as apples and oranges. Smoothie shouldn’t contain sugar or its substitutes!
A strict seven-day smoothie diet for weight loss
Within a week, eat only smoothies, 1 cup (approximately 250 g) 4-5 times a day every 2-2.5 hours.
A three-day smoothie diet for weight loss
It is not so strict. It involves the replacement of three meals with cocktails, then you can eat porridge, boiled not fatty meat, vegetables, low-fat yogurt.
A sample menu.
- Breakfast: oatmeal with water, a glass of apple juice.
- Lunch: a portion of the cocktail (250 g).
- Lunch: a boiled piece of chicken fillet, a cup of chicken broth.
- Snack: a glass of smoothie.
- Dinner: a cocktail of pre-cooked vegetables with a teaspoon of olive oil and some greens.
Smoothie recipes for weight loss:
Banana-strawberry smoothie for weight loss.
- A pulp of a ripe banana (you can use peach, apricot) – ½ part.
- Fresh or frozen berries (blackberries, blueberries, raspberries, strawberries) – 150 g
- Fat-free kefir or low-fat natural yogurt (1%) – 150 ml.
- Low-fat cottage cheese – 1 tbsp.
Whip the fruits and berries into a smooth mass with the help of a blender, then add the yogurt, and whip again, at the end to add the cheese.
Apples with cinnamon for weight loss
- A big Apple (first remove the seeds) – 1 pc.
- Skimmed milk – 150 ml.
- Cinnamon powder – ½ tsp.
Bake the apple d in the oven, preheat the milk. Extract the pulp from the baked apple and combine it with the milk in a blender, add the cinnamon. In this recipe you can use yogurt instead of milk. You will get a cold cocktail.
Vegetable smoothie for weight loss
- Broccoli (florets) – 150 g.
- Dill – a small bunch.
- Low-fat kefir – 150 ml.
- Herbs to taste.
Boil the cabbage for a few minutes, cool. In a blender mix delicate sprigs of the dill, kefir, cabbage and herbs if desired.
Milk and fruit smoothie for weight loss
- Orange – 1 piece.
- A pulp of a ripe banana – ½ part.
- Soy or skimmed milk – ½ cup.
Beat all components in a blender; at the end add chopped nuts or pumpkin seeds.
Carrot-peach smoothie with flax seeds for weight loss
- A ripe pulp of peaches- 2 pcs.
- Carrot juice – ½ cup.
- Flax seeds (grind in a coffee grinder) – 1 tsp.
Mix all ingredients in a blender to get a pureed mixture.
A holiday smoothie for weight loss
- A pulp of a ripe banana – ½ part.
- Frozen or fresh strawberry – 6 pieces.
- 1% yogurt – ½ cup.
- Freshly squeezed orange juice – ½ cup.
- Pre-ground flax seeds – 1 tbsp.
Combine all components into a smooth mass and beat in a blender. Add ice cubes to the finished cocktail.
Smoothie “Slim” for weight loss
- Grapefruit – 2 pcs.
- Mandarin – 4 pcs.
- A Ripe banana pulp – 1 pc.
- Low-fat strawberry yogurt – 1 cup.
- Honey – 1 tbsp.
- Ice cubes.
Beat all ingredients in a blender, add ice cubes.
A citrus smoothie for weight loss
- Orange – 1 pc.
- Grapefruit – 1 pc.
- Apple – 2 pcs.
- A pulp of a ripe banana – ½ part.
- Lemon or lime – ½ part.
- Grated ginger – 1 pinch.
Combine all components into a smooth mass; add a grated ginger to the final cocktail.
Smoothie “harmony and beauty” for weight loss
- Fresh orange juice – ½ cup.
- A ripe banana pulp – 1 pc.
- Apple – 1 pc.
- Yogurt 1% – 200 g
- Ice cubes.
Beat all ingredients in a blender and add ice cubes.
Strawberry smoothie for weight loss
- Cooled blueberry or strawberry – 100 g
- Skimmed milk – ½ cup.
- Fat-free yogurt – ¼ cup.
- Natural honey – 2 tsp.
- Ice cubes – 2-3 pcs.
First, shake berries with yogurt adding milk gradually and finally add honey and ice.
Smoothie with spinach for weight loss
- Spinach – 2 cups.
- Skimmed milk – 1 cup.
- A frozen pulp of bananas – 2 pcs.
- Ice Cubes – 2 pcs.
Thoroughly beat all components to get a pureed mass, add ice.
Smoothie “Anti-stress” for weight loss
- Flax seeds – 2 tbsp.
- Any berries – 200 g
- Stevia powder – 1 tbsp.
Mince the components in a blender.
Smoothie “Almond Chocolate” for weight loss
- Almonds – ’30
- Water – 100 ml.
- Strawberry (or any other berries to taste) – 200 g
- Cocoa powder – 1 tsp.
Soak the nuts in water and leave overnight. In the morning shift the nuts and other components into a high powered blender and whip. Delicious and nutritious smoothies for weight loss will become an effective and enjoyable way to lose and maintain weight.
The diet has contraindications; therefore it is necessary to consult with your doctor.
- The disease and various disorders of the liver and kidneys.
- Individual intolerance or allergic reaction to the components of a cocktail.
- Diseases of the gastrointestinal tract in the acute phase.
- Ulcerative lesions of the digestive system.
That’s all my dear friends. I wish you inexhaustible strength to achieve your most cherished desires, I wish you well and love, you certainly will succeed! I believe in you! If you liked the article, share it with your friends. Just subscribe to our channel, like and achieve your dreams with us.
Always yours, Elena Power.