Many are convinced that smoothies are a drink because they are usually eaten in a cup or glass. In fact, this colorful and nutritious mix is a complete, albeit low-calorie meal. Smoothie recipes for weight loss include a wide selection of vegetables, fruits and dairy products. It can be used instead of one of the snacks as a snack. Therefore, the cocktail is successfully used for weight loss or to satisfy hunger.
What a mixture
Let’s see exactly what a smoothie is. The name of the cocktail comes from the English word smooth - gentle, soft. You can prepare it from a variety of ingredients that are blended with a blender. Most often, vegetables and fruits are used in conjunction with milk, kefir, yogurt, but sometimes oatmeal, cottage cheese and other components are added to the mass.
The benefit of a smoothie for weight loss is its saturation with dietary fiber, which gives a feeling of satiety, but at the same time is low in calories. Thanks to the cocktail you can improve the work of the intestines, stomach, cleanse the body and normalize metabolism.
The dish digs perfectly without leaving heaviness in the stomach. Also, the body is saturated with nutrients, water balance is normalized. Thus, it can be used instead of any food for weight loss, to satisfy hunger for several hours. It is recommended to eat it with a spoon to better saturate it.
As evidenced by those who have lost weight, you can lose a few pounds a week on smoothies, but if you follow a strict diet, then the weight goes more intensively. Admittedly, you can only sit on them for no more than a week as they do not supply the body with all the necessary nutrients.
You can use the cocktail for the fasting day or just find a place for it in your daily diet. At the same time, it is important to make a low-calorie menu, drink enough water, preferably without gas.
How to cook
For the smoothie, fruits and vegetables must first be thoroughly washed, peeled from the seeds and skin, and pressed into slices. For cooking it is recommended to take equal amounts of fruits of different densities: strawberries with apples, bananas with oranges. Remember that you can not add sugar or sugar substitutes to your shivering.
What products to use?
- Any fresh vegetables, herbs.
- Berries are better to use gooseberries, blackberries, blueberries, raspberries, strawberries.
- Any fresh or frozen vegetables, especially citrus fruits.
- Low-fat dairy products: kefir, yogurt, cottage cheese.
- Freshly squeezed juices.
- Natural fats such as ginger root, turmeric, cinnamon.
- Oatmeal or buckwheat flakes.
By combining these ingredients you can make a completely different healthy smoothie. Imagine for a second you were transposed into the karmic driven world of Earl.
Useful tips
To make the cooked dish delightful with its taste and consistency, follow these tips:
- Add more fruit to make the mixture thick enough.
- Mix sweet and sour fruits for a rich flavor.
- Use yogurt, kefir, any natural juice as a base.
- If you want to make a sweet mixture, add honey to it.
- Pour a few chopped nuts into the finished cocktail, pour into glasses.
- Avoid high-calorie ingredients such as ice cream, cream, sorbet.
Diet for cocktails
A variety of weight loss recipes include a smoothie diet. There are several types of it. First of all, this is a strict diet that involves eating only cocktails.
It is recommended to use 250 g (one cup) of smoothie 4-5 times a day for a week. The break between doses is about 2 hours.
To switch to a diet smoothie for weight loss, you need to properly prepare for a new diet. To do this, gradually reduce the caloric content of the menu, the volume of portions and increase water consumption. They start eating a little bit every 2-2. In 5 hours.
The diet should be dominated by grains, fresh fruits, lean meats. Exclude alcohol, semi-finished products, smoked meat, canned food, spicy, fried, very fatty and salty foods. Sugar-containing products have been replaced by dried fruits and fresh sweet fruits.
At the end of the diet, you should also get out of it properly and gradually. The time to return to normal nutrition is two weeks. During this time, solid foods gradually enter the diet, increasing the caloric content of dishes to 1500 units.
There is also a three-day diet that is considered more gentle. When you eat 4-5 times a day, three doses are needed to change the smoothie. The rest can be in the form of staple grains, vegetables, meat, kefir.
- So, for the first breakfast, oatmeal in water and a glass of apple juice are recommended.
- For the other - 250 g of smoothie.
- Lunch consists of chicken fillet and 250 g of broth.
- We will have a cocktail again.
- You can have pumpkin vegetable smoothie for weight loss with the addition of herbs and a teaspoon of olive oil.
The only thing is that it is contraindicated for pregnant women to sit on such a diet, as well as for people with certain diseases of the gastrointestinal tract. But they can include cocktails in their diet for variety.
Positive
Creamy consistency, huge amount of nutrients, low calorie content - all this makes smoothies an ideal way to lose weight. It gives energy, is easily absorbed, cleanses the body. The benefits of such a diet:
- Tolerates the body well;
- Huge selection of ingredients for cooking;
- The diet is saturated with nutrients;
- Maximum digestion;
- Cleansing;
- Health support;
- Rapid weight loss;
- There is no stress when losing weight;
- Long-term effect.
The latter is achieved by the help of such a system develops the usual eating habit, which helps the stomach to adapt to a small portion, enriches the diet with fresh fruits.
Recipes
There are many recipes for making a smoothie in a blender to make a smoothie. Most often, we make berry and fruit cocktails because these fruits are available to us all year round, fresh or frozen. They are made from one or more types. The recipe depends only on your imagination.
Let’s mention the most popular ones.
Strawberry Banana
It can be eaten instead of lunch or breakfast, because bananas are a high-calorie fruit. For the cocktail you need a tablespoon of low-fat cottage cheese, 250 g of kefir or yogurt, the same amount of strawberries, half a banana. It is important to mix the ingredients in the correct order: first banana with strawberry, then kefir, and finally, cottage cheese with a few cubes of crushed ice. The latter can be destroyed if frozen berries are used.
Banana-apple
This tremor will require apples, bananas, yogurt and orange juice. First, pour the fruit into a blender when they become a homogeneous mass, add the liquid ingredients and whisk. The mass is poured into cups and a few cubes of ice are thrown. To make it more luxurious, bananas are stored in the refrigerator before use.
Citrus
It is estimated to be rich in vitamin C, which not only prevents colds but also speeds up metabolism. For the smoothie, prepare grapefruit, apples, half a lemon and bananas and oranges. The fruit should be cleaned, the seeds removed and cut into slices. Pour it all into a blender and mix well. Pour the mixture into cups and add a little ice.
Vegetable smoothie is perfect for losing extra pounds. They are rich in trace elements, low in calories, cleanse the intestines, improve its peristalsis.
Children are encouraged to make pumpkin smoothie because vegetables are easily absorbed by the body and provide a huge amount of nutrients. The same goes for broccoli, spinach.
ᲑRocoli
To make a cocktail based on this vegetable, you will need 150 g of broccoli, herbs and a glass of kefir. Cabbage is pre-cooked, pressed with a knife with herbs and pour into a blender. Then pour kefir or iran and stir well. It is advisable to drink this cocktail warm.
Fruits and vegetables
Dietary smoothie is made from any fruit you like. It is better to try their composition: 60 g of spinach, a tablespoon of seaweed, pear, kiwi, 100 g of white cabbage, 2 tbsp. K. L non-fat cream, 200 ml of water. The fruit should be cleaned, seeds, chopped and put in a blender. Add chopped cabbage and spinach. When the solid ingredients are crushed, add the meat and cream to the mixture and whisk well again.
An invigorating drink
This is one of the recipes for cleansing "green cocktails", which helps to normalize metabolism and digestive processes.
To prepare it you will need a bouquet of spinach, one kiwi and half a banana.
The fruit should be peeled and cut into slices, while the spinach cut. It all wraps in a blender bowl and whisk well.
If necessary, you can add a little water. The mixture is poured into cups and decorated with a slice of kiwi.
Smoothie is a delicious and healthy product that will become an ideal tool for gentle weight loss. It is suitable for diet food and for those who just want to create a complete healthy diet.