A smoothie is a healthy, nutritious, low-calorie smoothie made from a variety of ingredients using a blender. Depending on the ingredients added to the drink, smoothies can completely replace regular meals at lunch or dinner. Lose a few pounds quickly without feeling hungry or hurting your body thanks to ingesting a fresh cocktail.
Benefits of Vegetable and Fruit Smoothies
A weight loss smoothie is a satisfying drink because of its high amount of dietary fiber, which has a positive effect on gut function. This cocktail removes decay products from the walls of your digestive organs and speeds up your metabolism. The smoothie is digested without leaving a heavy feeling. Even those who suffer from digestive tract diseases are advised to drink a diet drink.
The question is: "How do I reduce my appetite to lose weight? " It's safe to say that using a fat-burning smoothie is the best and most importantly, a useful option for suppressing hunger. A delicious low-calorie drink can even replace a hearty lunch or dinner. For its preparation, it is important to use mainly vegetables, fruits, fresh natural juices and other low-calorie ingredients.
Can Eating Smoothies Help You Lose Weight?
The purée-like consistency of the cocktail keeps the body's water-salt balance in a normal state, filling the body with essential minerals and vitamins that help satisfy hunger in the long term, preventing the urge to snack between main meals. So a weight loss smoothie will keep you from overeating, and this part of the calories burned won't accumulate due to excess weight, so the weight loss process will be effective and accelerated.
According to Dr. Robin Openshaw, author of the best-selling book The Green Smoothie Diet, fruit and vegetable purees can help you:
- Nutritious eating habits.
- Normalization of organ function of the digestive system.
- Lose weight to 8kg in 3 weeks without strict dieting or fasting.
- Improves well-being, boosts immunity, body tone.
- Enhance the effectiveness of any diet of choice (the body will more readily tolerate the reduced amount of carbohydrates).
- Beat skin, hair, nails problems (due to the vitamins, minerals found in fruit and vegetable smoothies).
- Get into the habit of eating lots of fresh fruit.
Rules for the preparation and use of dietary smoothies
To aid weight loss smoothies must be prepared and eaten correctly. Since cocktails have a liquid consistency, many people want to drink them all in one go. However, with this method of eating a vegetable smoothie, the satiety signal reaches the brain later, and hunger can make you eat something else.
Because some types of berries and fruits are high in calories, beverages made from them cannot be called "light. "How to make smoothies to lose weight? In order to have weight loss results without waiting too long and make that pesky body fat disappear forever, you should follow some rules of the smoothie diet.
- Choose only low-calorie ingredients to make your diet drink.
- Eat your smoothie slowly, with a teaspoon, and satiety will come in time.
- Eat a smoothie drink every 2 hours. During breaks, drink water or unsweetened green tea.
- Eliminate sugar from your diet. Use only low-fat dairy products.
- If you decide to stick to a less strict diet, add lean soups and cereals to your menu. You need to eliminate all fat, smoke, saltiness, coffee and alcohol.
important:If you decide to follow the smoothie diet, it's worth making sure your body transitions to the diet diet smoothly to prevent stress. In the days before you start losing weight, reduce your total food intake, start drinking more water (2 liters per day), and add fresh vegetables, fruits, berries to your diet, and eat them often, but little by little. The smoothie diet is contraindicated when pregnant or breastfeeding.
Smoothie Recipes for Weight Loss in a Blender
Weight loss smoothies saturate the body with the vitamins from vegetables and fruits without stretching the stomach from a large amount of food. To meet the nutritional needs of an adult, you need to eat about 3 kg of fresh fruit. This is a huge burden on the digestive organs if one does not restrict the consumption of other foods. A diet smoothie recipe will be an excellent choice for losing weight and providing the body with the right amount of vitamins and minerals. How to make smoothies at home?
breakfast oatmeal protein
Properly prepared weight loss shakes can add nutritional value to your diet by reducing your usual serving size. Homemade oat shakes are recommended to eliminate digestive problems.
work:
- 2 tablespoons. l. Cereal.
- A medium-sized banana.
- 3 Art. l. Water.
- Cranberry flavor.
- ½ cup skim milk or yogurt.
To prepare a protein shake for weight loss:
- Add water to oatmeal and set aside.
- Using a blender, grind bananas, oatmeal, and cranberries.
- Add milk to the drink.
from kiwi and banana
The Banana and Kiwi Weight Loss Cocktail has a pleasing taste and is a remedy for women looking to shed a few pounds quickly. Smoothies are dairy- and sugar-free, however, the drink is rich in vitamin C and other beneficial substances, so it can keep a person healthy and not deplete him while dieting.
work:
- a banana.
- a kiwi.
- 1st. l. Lemon juice.
- 3 Art. l. Water.
- 1 teaspoon of honey.
How to Make a Kiwi Smoothie for Weight Loss:
- Peel the bananas and kiwi from the skins.
- Put the fruit in a blender.
- Add a spoonful of honey, water, and lemon juice.
- Turn on the appliance and blend the cocktail until smooth.
- Have a fresh vitamin smoothie for breakfast.
from celery
Celery deserves the title of a magical plant. Fruit is good for health and figure as it effectively promotes the weight loss process. If you prepare your smoothie properly with celery, you will get the benefits and pleasure of drinking this drink.
work:
- carrot.
- Medium apple.
- A few stalks of celery.
- a spoonful of honey (optional)
How to prepare a green smoothie with celery for weight loss:
- Peel apples and carrots.
- Cut the ingredients into small pieces and put them in a blender.
- A green smoothie is best with dinner because it improves the digestion process of food and doesn't "burden your stomach" before bed.
with pumpkin
Pumpkin contains a lot of pectin, fiber and carotene. The fruit is rich in B, C, E, PP, T and K vitamins, minerals and trace elements. This vegetable heals the cardiovascular system, the visual organs and has a positive effect on metabolic processes. The low calorie content makes pumpkin an ideal product for weight loss.
work:
- 100 grams of pumpkin.
- Medium apple.
How to Make a Weight Loss Pumpkin Smoothie:
- Wash the fruit, peel and cut into slices.
- Put the squash on the steam to give the fruit the desired softness.
- Place fruit in a blender bowl and blend until smooth.
ginger
The ingredients of the fat-burning cocktail can increase metabolism. Regularly drinking a drink with ginger in the morning and evening can help you lose 2-3 kilograms per week.
work:
- ginger root.
- 1 cup kefir (up to 1% fat).
- Cinnamon.
How to make a smoothie with ginger for weight loss:
- Pour the kefir into a mixer bowl.
- Add 1 tsp. Cinnamon and equal parts grated or grated ginger.
- Combine ingredients and turn on blender for 20-30 seconds.
from grapefruit
Grapefruit is considered one of the best foods for weight loss. Everyone knows about its fat-burning properties, and smoothies made with this healthy fruit are quick and easy.
work:
- tangerinr.
- grapefruit.
- ½ lime or lemon.
- Several apples.
- ½ banana.
How to make a weight loss smoothie with grapefruit:
- Blend all ingredients in a blender.
- Sprinkle with minced ginger before serving.
dinner with kefir
The smoothie diet is considered healthy, effective and delicious. After drinking a cocktail, the body will not feel hungry for a long time, so smoothies are suitable for weight loss. Additionally, adding fermented dairy products to beverages is a way to supplement meal menus with protein.
work:
- A pile of dill.
- A glass of low-fat kefir.
- 150 g broccoli florets.
- Flavored with natural spices.
Make smoothies with kefir to lose weight:
- Cook the broccoli for 2 minutes and allow the cabbage to cool.
- In a mixer bowl, combine ingredients and turn on device for 30 seconds. Fat-burning cocktails are best served with dinner.
Fat-Burning Spinach Green Smoothie
Green smoothies for weight loss are made using any kind of plants and fruits. The main rule they use is to drink smoothies on an empty stomach. This is a great breakfast option for anyone looking to lose weight.
work:
- Several frozen bananas.
- 2 cups green spinach.
- Several ice cubes.
- A glass of skim milk.
How to make a fat-burning drink with spinach:
- Place ingredients in a blender and blend for 15-20 seconds.
- Add ice cubes to the finished weight loss cocktail.
How to Make a Cheese Smoothie
A cheese cocktail for weight loss is suitable for "dry" athletes because it contains the protein needed to build muscle tissue. It is best to prepare and drink a drink 3 hours before bedtime at night.
work:
- 50 grams of cheese.
- 2 tablespoons. l. Frozen currants.
- A few teaspoons of honey.
- A glass of pineapple juice.
Cottage Cheese Smoothie Prep:
- Place ingredients in a blender and blend thoroughly until smooth.
- Drink fresh weight loss cocktails.
When and How to Drink Smoothies to Lose Weight
Smoothies are an easy-to-drink diet drink. However, that doesn't mean it should be drunk like water. You shouldn't abuse cocktails, as one serving contains at least 150 calories. Treat this drink as a snack or even replace it with a full meal.
How to take a weight loss cocktail? Switching to just smoothies is convenient, but such a diet isn't a balanced diet, so dietitians don't recommend giving up other foods during weight loss. The best option is to have a cocktail with breakfast or lunch. Dietary fiber is part of the ingredients in fat-burning beverages and keeps you feeling full for longer, so you can lose weight without snacking until your next meal.
Eating a fruit and vegetable smoothie for dinner isn't the best solution, because fruit contains a lot of fructose, which the body can "store" as fat. So losing weight won't be disappointing or cause health problems, nutritionists recommend counting calories and sticking to the middle of your diet.
A smoothie diet shouldn't last more than 7 days, as low-calorie beverages don't include the fat, protein, and carbohydrates your body needs to function properly. To consolidate the weight loss achieved with a smoothie diet, follow a low-calorie diet that includes fiber-rich foods and drinks plenty of non-carbonated water. Experts recommend fasting once a week, during which you can drink a fat-burning cocktail.
Weight Loss Reviews on Smoothie Effectiveness
First review, female, 29: "Smoothie diet is not easy for me. I don't like vegetables and fruits, I am more used to protein rich foods. But I am used to this diet. Lunch is kiwiand Banana Cocktail instead. Diet benefits I would like to include effective bowel cleansing - I go to the toilet like clockwork. In one week I managed to lose 2. 5kg.
Second comment, female, 21: "Tried many strict diets, including mono diets and coffee food systems. Worked well, but the kilos came back quickly. I exercise a lot and sometimes sit down and eat less strictDiet, arrange unloading. Recently tried the smoothie diet, although the effect is not so obvious (3. 5 kg per month), but 2 months have passed, and the weight has not recovered.
3rd comment, female, 33: "I love this diet! Even at the end of my breakfast weight loss session, I make a delicious cocktail - providing energy throughout the day. I love the oatmeal, honey and berriesCocktails. Sometimes I try adding soy sauce and various herbs to my vegetable drink to lose weight. I lost 5kg on a 14-day diet.