The smoothie diet is a great option for those who want to lose weight but can't completely quit sugar. Thick smoothies made with veggies and fruits will give you a tasty treat and provide a quick satiety with minimal calories. Using smoothies during the diet should be combined with a low-calorie protein source and other appropriate nutrients. Smoothies can be consumed as a main ingredient in the diet or as a substitute for high-calorie foods.
Basic principles of the smoothie diet for weight loss
A smoothie diet consists of regularly preparing low-calorie smoothies with vegetables and fruits. Thick drinks can quickly satisfy hunger pangs, and they should not be used as a supplement to regular meals, but as a replacement for a main course. They're easy to prepare: just grind the ingredients in a blender and blend. You can combine different product combinations, add mineral water, low-fat dairy products.
The smoothie diet is based on the following rules:
- Any drink is made without added sugar, and only when fresh fruit is added will it be sweet.
- Use only low-calorie ingredients when cooking. Do not use cream or melted ice cream as a base.
- Cocktails must be consumed immediately after being prepared and cannot be stored for a long time.
- On a smoothie-based diet, you need to give up high-fat, high-calorie foods, sweets, and starchy foods.
- You need to drink the cocktail slowly to ensure gradual saturation. In this case, the drink should not be too cold: it is best to use the smoothie at room temperature.
During the diet, you need to limit the use of tea and coffee: no more than two cups per day are allowed. It's best to replace these drinks with clean drinking water - at least 1. 5 liters in your daily diet.
How to Make a Smoothie: Key Ingredients
Weight loss smoothie diets are based on various combinations of low-calorie vegetables and fruits. In this case, salt and sweeteners cannot be added, and honey is not advisable. For those with a very sweet tooth, it may be best to add stevia when preparing the drink, or just add more fruit in proportion to the vegetables.
With a smoothie-based diet, you can make a thick smoothie with the following ingredients:
- Any fresh vegetables, except potatoes. These are beets, carrots, tomatoes, lettuce, and more. Peel and grind vegetables into puree;
- fresh fruits. It is not advisable to use only bananas and grapes because they contain excess sugar;
- Crushed cereal flakes are a source of slow complex carbohydrates that provide the body with the necessary energy supply;
- berry. Depending on the season, they can be fresh or frozen;
- Nuts - a source of valuable trace elements;
- Low-fat dairy products. You can take unsweetened milk, kefir, fermented baked milk, natural yogurt.
You can also make smoothies with mineral water. However, beverages should not be too liquid: a drastic reduction in calorie intake can lead to stress, worsening health and possibly a mental breakdown.
You can add lean poultry, poached fish, brown rice flour, buckwheat, oatmeal to the menu on a weight loss smoothie diet. Eggs and whole wheat bread are limited. You can also eat kisels, vegetable and fruit salads, and low-fat creamy soups. It is best to gradually switch to proper nutrition, reject harmful foods, and reduce the calorie content of your diet. This will avoid intense hunger pangs and maintain positive motivation.
The Benefits of Smoothies for Weight Loss: Reviews of Dieters
You can find plenty of positive reviews for smoothies for weight loss and body cleansing. It's a good option for fasting days: thick vegetable and fruit cocktails don't tax and activate the gastrointestinal tract, they create a feeling of lightness and ease the heaviness of the stomach. You can list more advantages:
- The detoxification effect is remarkable. A diet of various smoothies helps to remove toxins accumulated in the body and helps to heal the body;
- No strong hunger. Strong beverages are consumed in small amounts at least 4 times a day: they therefore provide constant saturation despite the least amount of calories absorbed by the body;
- Activity increases. Unlike the various options of a strict diet, this weight loss does not lead to weakness. Dizziness and other unpleasant symptoms. Instead, vegetables and fruits give a burst of energy;
- delicious diet. Drinks have a pleasing taste, which improves mood and prevents breakdowns.
Due to these benefits, reviews of weight loss smoothies are mostly positive. This method allows you to gradually lose excess weight without compromising your health.
7-Day Weight Loss Smoothie Diet: Menu Options
One of the options for a one-week weight loss smoothie diet might look like this:
| day of the week | dietary ingredients |
|---|---|
| on Monday | During the day, you'll want to drink 4 cups of a smoothie made with fresh fruit and berries in small quantities. They should not contain sugar or sweeteners. |
| Tuesday | Smoothies can be made with a variety of fruits other than bananas and grapes. The diet consists of 4 servings of 1 cup each. |
| Wednesday | The menu includes vegetable cocktails. They cannot be salted or added with any flavoring additives. |
| Thursday | Add boiled rice, boiled or roasted vegetables to cocktails |
| Friday | In addition to smoothies, you can also eat lean meats that are cooked or roasted. |
| Saturday | Morning - oatmeal or buckwheat porridge. For lunch - a lean meat with a vegetable side dish. Dinner - cottage cheese or yogurt. |
| Sunday | The menu is similar to Saturday, no meat and you can cook poultry without the added fat. |
The diet should be phased out at the end of the week: You can't immediately rely on fatty, high-calorie foods to prevent digestive problems.
To increase the effectiveness of your diet, it is best to combine it with physical activity. But since the diet is low in calories, it should be in moderation: hiking, biking, and vigorous morning exercise in fresh air should suffice. Hard workouts are best postponed until later. Reviews of the smoothie diet confirm that it works especially well in summer, when you can easily buy a variety of fresh vegetables and fruits.
Who is this food taboo for?
Reviews about smoothies for weight loss will only be positive if you choose the right product and first make sure there are no contraindications. It is best to refuse such a nutritional plan if:
- The presence of kidney and liver disease. They may experience increased stress with negative health consequences;
- Digestive system diseases. Excessive fiber in the diet can cause negative symptoms: diarrhea, bloating, etc. ;
- Pregnancy and lactation. At this time, it is best to give up a rigid diet in order to provide the necessary nutrition for the baby.
Many vegetables and fruits are strong allergens, so it's important to customize a personalized meal plan to meet your individual needs. Lactose allergy is often included: in this case, smoothies cannot be made on the basis of milk and dairy products. To ensure that there are no contraindications and to choose the best menu, it is recommended to consult a doctor first.
Popular Recipes
The positive reviews of the weight loss smoothie diet are mainly due to its variety: You can combine multiple ingredients when preparing a thick drink. Some interesting recipes:
- Cheese + strawberries. You can prepare a cocktail like this on skim milk. It's a healthy alternative to breakfast, tasty snacks or desserts. Each serving of this drink contains a good amount of nutrients.
- Kiwi + Orange. Crushed fruit is mixed with juice, and for a sweeter taste, a spoonful of natural honey can be added. This is a truly delightful refreshing cocktail that will keep you energized.
- Oatmeal + Apple. Flakes are pre-filled with milk and they take time to expand. As a base, you can use unsweetened yogurt. Blend the ingredients until smooth, preferably eating this cocktail with a spoon to gradually saturate. This is a great healthy breakfast option.
- Celery + carrots + vegetables. A great option for a low-calorie vegetable smoothie. They are crushed in a blender and mixed with kefir or water until the desired consistency is obtained. You can add cinnamon or other spices to the drink.
- Peaches + apples + berries, can be based on yogurt or juice. A delicious dessert or breakfast, sweet fruit can lift your mood and energize.
These are just some common options. You can combine ingredients in different ways according to established rules. A varied diet can reduce the risk of breakdown and it will be easier to follow the diet.
Many girls are interested in whether a drinking diet can make a smoothie. In this case, you should only use liquids, not strong cocktails. Remember that drinking and eating can't be kept for more than 30 days or it can have a negative impact on the body.
