The desire to lose weight quickly and safely, to acquire a beautiful, fit figure is one of the most pressing 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 detoxification of the body.
What a mess
Thick and fragrant smoothie - a vitamin cocktail based on fresh vegetables, fruits and berries that will help you restore excellent health and beautiful contours of the body 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 supplements, flax seeds, cereals. Today there is a wide variety of recipes that can be taken before and after training, during the day and at bedtime. It can be formulated with fresh greens to keep you awake or skim milk, making it the perfect evening shake without overloading your stomach before bed.
Smoothies are actively used for detoxification. The duration of the diet is three days, a variety of recipes allows you to make food healthy by alternating different foods. A blender is used for the cocktail to give the mixture a puree-like consistency. With the right choice of ingredients, the cocktail will be equally rich in vitamins, nutrients and fiber. This can be done using an easy-to-use calorie calculator that shows the exact BJU values.
When choosing ingredients, plant fibers should be preferred. It not only improves the functioning of the stomach, but also helps to remove toxins and toxins from the body. The effect of the drink is enhanced if you start exercising. Adding any green ingredients to the composition has a cleansing effect on 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, allows you to normalize weight, cleanse the body. Use water or almond milk for the base. Bananas, honey and flax seeds are used to obtain a rich taste.
With oatmeal, kiwi, apple, cinnamon, honey
- kefir - no more than 150-200 milliliters;
- medium apple;
- oatmeal - a few spoons;
- cinnamon, all kinds of honey.
Pour kefir over the flakes, leave for five minutes, then cut with chopped apple, kiwi, peeled banana and spices. For cooking it is convenient to use a blender, whose tall bowl 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;
- a large banana;
- water - 150 milliliters;
- apple juice - 50 milliliters.
The fruits are crushed at high speed, 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 - fourth part;
- serum - 150-200 milliliters;
- oatmeal - two tablespoons.
The whey can be poured with juice (to taste), the flakes are boiled briefly in boiling water. Peel a squash, grate it and chop it in half. Then whey is added, the mixture is mixed again.
- proteins - 5, 5;
- fat - 1, 84;
- carbohydrates - 42, 6;
- kcal - 211.
With pumpkin, a quarter of a pomelo, oatmeal
- pumpkin - 300 grams;
- pomelo - 150 grams;
- oatmeal - a tablespoon;
- honey, a few sprigs of mint.
The flakes are poured with ordinary boiling water, then crushed with pumpkin, pomelo. To taste, add fresh mint leaves, honey to the mixture, beat again, but not until crushed.
- 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 overall well-being.
- banana - 2 pieces;
- spinach - 2 full cups;
- ice - a few cubes;
- milk - use only low-fat or vegetable milk in an amount of 1 cup.
All ingredients except ice are beaten at high speed in a blender. The ice is added just before serving, if desired it can be crushed to obtain 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;
Peel an apple and cut it into wedges, ginger and beets should also be peeled. Beat the ingredients in a blender until a thick puree is obtained, 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 conditionally divided into three components - liquid base, solid components (fruits or vegetables), enrichment additives, creating a rich taste. You should take only natural ingredients, they should be well washed before cooking. For fruit recipes, the addition of vegetables or vegetables is recommended, as without them the mixture is too high in calories and can lead to high blood sugar.
When choosing green cocktails, the share of fresh herbs should not exceed 60-70%, the rest can be fruit or berries. If it is impossible to use fresh products, it is allowed to use frozen ones.
You need to grind the ingredients using a blender with a blade-shaped attachment, the usual stirrer does not work. All components are crushed to the smallest state, using for the base:
- carbonated or non-carbonated water;
- oat, coconut or almond milk;
- any freshly squeezed juices diluted in half with water, such as pineapple or orange;
- yogurts and other fermented milk products.
The cocktail is drunk in small sips, it is not necessary to cool. Recipes can be changed, making the reception of cocktails varied and enjoyable.
Are there any special cocktail recipes for weight loss? Yes, the product is saturated with all the necessary minerals, acts as a nutritious food. 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, at each reception a person receives everything necessary to maintain a normal life. The presence of fresh fruits and vegetables, herbs, oatmeal and the lack of "heavy" foods have the most beneficial effect on health. You can improve metabolism, strengthen the immune system. In addition, such drinks are especially useful during the winter and spring seasons, when there is an increased need for vitamins.
Types of smoothies
Regular consumption of smoothies allows you to lose weight seriously without risk to health. To get tangible results, it is recommended to stick to this diet for 3-4 weeks. It is perfectly absorbed by the body, which allows you to get everything you need. To maintain a healthy weight and feel great, the shake can be consumed at night or instead of breakfast before workouts. But you need to switch to such a diet gradually, as with any diet. The amount of salty, sweet, fatty foods decreases gradually, gradually before going to bed you should start drinking smoothies, choosing the optimal recipe. It is also recommended to drink about 2 liters of regular clean water a day.
- Fat burning. This food allows you to improve metabolism, remove accumulated toxins from the body. Vitamin drinks are made on the basis of lemons, oranges of different varieties, grapefruits. To reduce excess weight, you can add strawberries, fresh, not canned pineapple, mango to the composition, which will make the taste brighter and richer. Vegetable recipes include peppers, cucumbers and can be diluted with cinnamon, ginger root and coriander for a spicy taste.
- Vitamin. Such drinks can completely replace the classic vegetable salads. For cooking, it is recommended to use seasonal vegetables from your region, 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 own preferences.
- Fruits. Most often, such drinks are made on the basis of mango, citrus fruits and various fruits. But it is recommended to abandon the frequent use of bananas and grapes, as 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 ideal. There are many options, one of the most effective will be a recipe with celery.
Fruit cocktail is prepared using only natural ingredients. No canned foods, jams, colors or preservatives. After taking the drink, satiety is felt until a healthy habit of partial feeding is formed. During the day, cocktails can be taken in different schemes, but the liquid structure is completely absorbed by the stomach and has no weight even when drinking at night.
Are there any drawbacks? Why can't you completely switch to such a diet? This is influenced by the cooking method in which the added fibers are ground. To prepare smoothies in a blender for weight loss, you need to soak the bran, seeds, oatmeal and bring them to a mushy state. Such food on a regular basis is not quite suitable for the intestines, it can cause a disorder. 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 the protein needed by the body; it is contained in other components - milk, natural yogurt or kefir. But this is a non-fibrous protein, it cannot provide complete satiety and is not used by the body for cell growth. The diet is recommended to be limited or to introduce lean meat, dietary dishes, but with animal protein. It is important for men after prolonged exercise, for women to maintain normal reproductive function.
- elimination of symptoms of fatigue;
- normalization of weight, removal of accumulated toxins;
- restoration of normal body function;
- saturation with useful substances;
- satisfying hunger without the need to eat too high-calorie foods;
- the formation of a habit of partial nutrition using low-calorie meals;
- restoration of normal functioning and strengthening of the immune system, increased tone;
- you can gradually and painlessly eliminate baked goods and pastries from your diet by replacing them with healthy fruits and vegetables.
It should be immediately clarified that sugar, all kinds of canned food or jams are not suitable for cooking. The necessary taste and sweetness are achieved only with fresh fruits and berries.
Such beverages are suitable as unloading beverages or for temporary use. They are indicated for cleansing, weight loss, strengthening the immune system and overall recovery. But there is no scientifically substantiated data confirming 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 regular diet.
- strong crushing destroys the structure of the fibers, this 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 in the afternoon, which negatively affects concentration and well-being;
- the composition should include cereals, seeds, nuts to exclude overeating;
- you should drink only freshly prepared smoothies, not ready-made in a cafe.
- gastrointestinal diseases;
- ulcerative lesions of the stomach, intestines;
- functional disorders of the liver, kidneys.