The desire to lose weight quickly and safely, gain a beautiful, fit figure is one of the most important issues today. Nutritionists offer many options for menus and products, but one of the best ways is a diet based on smoothies for weight loss and body detoxification.
What is a smoothie
Thick and aromatic smoothie - a vitamin cocktail based on fresh vegetables, berries and fruits, which will help you restore excellent health and beautiful body contours, and strengthen the immune system. This drink is based on carbohydrate-rich ingredients, most commonly bananas. The composition includes natural yogurts, cottage cheese, fruit or vegetable additives, flaxseed, cereals. Today, there is a wide range of recipes that can be taken before and after training, during the day and before bed. It can be formulated with fresh greens to keep you awake or with skim milk, making it the perfect evening shake without overloading your stomach before bed.
Smoothies are actively used for detoxification. The diet lasts for three days, and various recipes allow you to make food healthy by changing different types of food. For the cocktail, a blender is used to give the mixture a puree-like consistency. With the right selection of ingredients, a cocktail will be equally rich in vitamins, nutrients and fiber. This can be done using a simple calorie calculator that displays the exact values for the BJU.
When choosing ingredients, preference should be given to plant fibers. Not only does it improve the work of the stomach, but it also helps to remove toxins and toxins from the body. The effect of the drink is enhanced if you start playing sports. The addition of any green ingredients in the composition works to cleanse the body, and regular use for breakfast allows you to stay energetic and energetic throughout the day.
Recipes and calories
Oatmeal can be prepared for breakfast. This recipe is optimal for weight loss, it allows you to normalize weight, cleanse the body. Use water or almond milk as a base. Bananas, honey, flax seeds are used to achieve a rich flavor.
With oatmeal, kiwi, apple, cinnamon, honey
- kefir - no more than 150-200 milliliters;
- middle apple;
- oatmeal - a couple of tablespoons;
- cinnamon, any honey.
The flakes are topped with kefir, left for five minutes, and then chopped with chopped apple, kiwi, peeled banana and spices. For cooking, it is convenient to use a blender in a tall bowl that can hold all the ingredients. Instead of kefir, it is allowed to take any mineral water, low-fat milk.
- proteins - 9, 9;
- fat - 4, 3;
- carbohydrates - 62, 5;
- kcal - 330.
Cocktail with banana, kiwi, peach, mineral water
- small peach;
- peeled kiwi;
- big banana;
- water - 150 milliliters;
- apple juice - 50 milliliters.
The fruit is crushed at high speed, the juice is added to the resulting puree, after which the mixture is beaten again.
- proteins - 2, 65;
- fat - 0, 75;
- carbohydrates - 37, 5;
- kcal - 163.
With banana, fresh pomelo, natural whey
- pomelo - the fourth part;
- serum - 150-200 milliliters;
- oatmeal - two tablespoons.
Whey can be poured with juice (to taste), flakes are boiled briefly in boiling water. The fruit is peeled, cut into wedges and beaten with oatmeal. Then whey is added and the mixture is stirred again.
- proteins - 5, 5;
- fat - 1, 84;
- carbohydrates - 42, 6;
- kcal - 211.
Along with the pumpkin, a quarter of the pomelo, oatmeal
- pumpkin - 300 grams;
- pomelo - 150 grams;
- oatmeal - a spoon;
- honey, a couple of sprigs of mint.
The flakes are poured over ordinary boiling water and then crushed with pumpkin, pomelo. To taste, fresh mint leaves, honey, beaten again are added to the mixture, but not until it is mashed.
- proteins - 7, 34;
- fat - 2, 44;
- carbohydrates - 49, 42;
- kcal - 218.
Green spinach cocktail
This recipe allows you to lose weight, cleanse the body of toxins and speed up the process of burning fat. Drinking is recommended in the morning or at bedtime to improve general well-being.
- banana - 2 pieces;
- spinach - 2 full cups;
- ice - a pair of cubes;
- milk - use only non-fat or vegetable milk in the amount of 1 cup.
All ingredients, except ice, are blended at high speed in a blender. Ice is added just before serving, it can be chopped if desired to get crumbs.
- proteins - 8, 7;
- fat - 2, 2;
- carbohydrates - 50, 3;
- kcal - 256.
Ginger and beetroot smoothie
- spinach - a few handfuls;
- beets - 1 piece;
- ginger - a teaspoon;
The apple is peeled and cut into wedges, ginger and beets must also be peeled. The ingredients are beaten in a blender until a thick puree is obtained, and water is added in small portions.
- proteins - 3, 82;
- fat - 0, 95;
- carbohydrates - 27, 2;
- kcal - 134, 7.
To make a cocktail really healthy, you need to learn how to prepare it properly. The composition is conventionally divided into three components - liquid base, solid components (fruits or vegetables), enrichment additives, creating a rich taste. You only need to take natural ingredients, they should be washed well before cooking. For fruit recipes, it is recommended to add greens or vegetables, because without them the mixture is too high in calories and can cause an increase in blood sugar.
When choosing green cocktails, the proportion of fresh herbs should not exceed 60-70%, the rest can be berries or fruits. If it is impossible to use fresh products, it is allowed to use frozen ones.
You have to grind the ingredients using a blender with a blade-shaped attachment, a regular whisk doesn’t work. All components are chopped to the smallest state, the following are used for the base:
- carbonated or non-carbonated water;
- oat, coconut or almond milk;
- any freshly squeezed juices, diluted in half with water, for example, pineapple or orange;
- yogurts and other fermented milk products.
The cocktail is drunk in small sips, no cooling is required. Recipes can be changed, making the reception of cocktails varied and enjoyable.
Are there any special recipes for weight loss cocktails? Yes, the product is saturated with all the necessary minerals, it has a nutritious effect. Of course, the composition consists mainly of plant proteins, fiber, but such a diet lasts no more than 3-4 weeks, during which time there will be no damage to the body.
Smoothies are a mixture of crushed fresh products based on plain water or skim milk. That is, with each intake, a person gets everything he needs to maintain a normal life. The presence of fresh fruits and vegetables, herbs, oatmeal and the absence of "heavy" foods have the most beneficial effect on health. You can improve metabolism, strengthen the immune system. Moreover, such drinks are especially useful in winter and spring, when there is an increased need for vitamins.
Types of smoothies
Regular consumption of smoothies allows you to lose weight seriously without health risks. To achieve tangible results, it is recommended to adhere to this diet for 3-4 weeks. The body absorbs it perfectly, allowing you to get everything you need. To maintain a healthy weight and feel great, you can consume shake at night or instead of breakfast, before training. But you should switch to such a diet gradually, as is the case with any diet. The amount of salty, sweet, fatty foods decreases smoothly, gradually before going to bed, you should start drinking smoothies, choosing the optimal recipe. In addition, it is recommended to drink about 2 liters of regular clean water a day.
- Fat burning. This food allows you to improve your metabolism, removing accumulated toxins from the body. Vitamin drinks are made on the basis of lemons, oranges of different varieties, grapefruit. To reduce excess weight, you can add strawberries, fresh canned pineapple, mango, which will make the taste brighter and richer. Herbal recipes include peppers, cucumbers and can be diluted with cinnamon, ginger root and coriander for a salty taste.
- Vitamin. Such drinks can completely replace classic vegetable salads. Seasonal vegetables from your region are recommended for cooking, which allows the drink to be better absorbed. Cucumber drinks are recommended for weight loss, but everyone can choose the best option for themselves according to their wishes.
- Fruits. Most often, such drinks are made on the basis of mango, citrus and various berries. But it is recommended to refrain from frequent use of bananas and grapes, because these products are the most caloric.
- Cleaning. For those who want to remove toxins and get rid of extra pounds, special drinks based on fresh herbs are perfect. There are many options, one of the most effective will be a recipe with celery.
Fruit cocktail is prepared only from natural ingredients. No canned food, jams, dyes or preservatives. After drinking, satiety is felt, while a healthy habit of fractional eating is formed. During the day, cocktails can be taken according to different schemes, but the liquid structure is completely absorbed by the stomach and has no weight even when you drink at night.
Are there any downsides? Why can't you completely switch to a similar diet? This is influenced by the cooking method in which the added fibers are ground. To prepare a smoothie for weight loss in a blender, you need to soak the bran, seeds, oatmeal and bring to a pulpy state. Such food is constantly not very suitable for the intestines, it can cause anxiety. A long-term diet of this type is not recommended, drinks can be taken for dinner or in the morning, but eat normal food during the day. Fruits and vegetables do not contain proteins needed by the body, and are found in other components - milk, natural yogurt or kefir. But this is a non-fibrous protein, it cannot provide complete satiety and the body does not use it for cell growth. It is recommended to limit the diet or introduce lean meat, dietary meals, but with animal proteins. It is important for men to maintain normal reproductive function after a long effort.
Effect on the body:
- elimination of symptoms of overwork;
- weight normalization, removal of accumulated toxins;
- restoration of normal body function;
- saturation with useful substances;
- satisfying hunger without having to eat too many high-calorie foods;
- creating a habit of fractional diet with low-calorie meals;
- restoration of normal functioning and strengthening of the immune system, increased tone;
- you can gradually and painlessly remove bakery products and sweets from your diet, replacing them with healthy fruits and vegetables.
It should be immediately clarified that sugar, any kind of cans or jams are not suitable for cooking. The necessary taste and sweetness are achieved only with fresh fruit and berries.
Such drinks are suitable for unloading or temporary use. They are intended for cleansing, weight loss, strengthening the immune system and general recovery. But there is no scientifically substantiated data to support such an effect. This is a delicious, thick drink made from natural products, which will not only become the basis of a nutritious diet, but will also help restore the beautiful contours of the body, but is not suitable as a permanent diet.
- strong crushing destroys the fiber structure, which reduces the nutritional value;
- fresh fruit can not be excluded from the diet without processing, for example, it is recommended to eat 1-2 whole apples a day;
- only liquid food will cause a decrease in energy after noon, which negatively affects concentration and well-being;
- the composition must contain cereals, seeds, nuts, in order to exclude overeating;
- you should drink only freshly prepared smoothies, not ready-made ones in a coffee shop.
- gastrointestinal diseases;
- ulcerative lesions of the stomach, intestines;
- functional disorders of the liver, kidneys.