A smoothie is a healthy, nutritious, low-calorie shake that is made from a variety of ingredients using a blender. Smoothies serve as a complete meal replacement for lunch or dinner, depending on what ingredients are added to the drink. Thanks to the intake of a fresh cocktail, it is possible to quickly get rid of a few extra pounds without feeling hungry and without harm to the body.
The benefits of fruit and vegetable smoothies
Weight loss shake is a satisfying drink as it contains a large amount of dietary fiber, which has a positive effect on bowel function. The cocktail cleanses the walls of the digestive organs from decomposition products and speeds up metabolism. The smoothie is digested, leaving no heavy feeling. Drinking a drink for weight loss is recommended even for those who have diseases of the digestive tract.
To the question: "how to suppress appetite to lose weight? "It is safe to say that the use of shakes for fat burning is the best, and most importantly, a useful option for suppressing hunger. A tasty low-calorie drink is suitable even as a replacement for a full lunch or dinner. For its preparation it is important to use mainly vegetables, fruits, fresh natural juices and other low-calorie ingredients.
Can you lose weight with smoothies?
The mashed consistency of the cocktail maintains the water-salt balance of the body in a normal state, saturating the body with essential minerals and vitamins, contributes to long-term satisfaction of hunger, which prevents the desire to snack between main meals. So, diet shakes allow you not to overeat, and this amount of calories consumed will not be deposited by excess weight, due to which the weight loss process will be effective and accelerated.
Dr. Robin Openshaw, author of the popular book The Green Smoothie Diet, believes that pureed fruits and vegetables can help you achieve:
- Establish the habit of eating fractionally.
- Normalization of the functioning of the organs of the digestive system.
- Body weight reduction up to 8 kg in 3 weeks without strict diets or fasting.
- Improved well-being, increased immunity, general tone of the body.
- Strengthen the effectiveness of any chosen diet (the body will be easier to tolerate a reduced amount of carbohydrates).
- Victory over skin, hair, nail problems (due to the richness of vitamins, minerals in fruit and vegetable smoothies).
- Formation of the habit of eating a lot of fresh fruits.
Rules for the preparation and use of dietary shakes
For a shake to aid in weight loss, it must be prepared and consumed correctly. Since the cocktail has a liquid consistency, many people want to drink it in one gulp. However, with this method of eating vegetable smoothies, the satiety signal arrives late to the brain and the feeling of hunger makes you eat something else.
Since some types of berries and fruits have a high caloric content, drinks prepared from them cannot be called "light". How to make shakes to lose weight? So that the result of weight loss does not have to wait too long and the hated body fat disappears forever, you need to follow some rules of the shake diet.
- Choose only low-calorie ingredients to make a diet drink.
- Eat shakes slowly, using a teaspoon, then the feeling of fullness will come over time.
- Eat a smoothie drink every 2 hours. During breaks, it is allowed to drink water or green tea without sugar.
- Eliminate sugar from your diet. Dairy products are used only low in fat.
- If you decide to follow a non-strict diet, include lean broths and cereals in the menu. You must exclude all fatty, smoked, salty, coffee and alcohol.
Important:If you decide to follow a shake diet, it is worth making sure that the body makes a smooth transition to a diet diet to prevent stress. A couple of days before the start of weight loss, reduce the total amount of food consumed, start drinking more water (2 liters per day), add fresh vegetables, fruits, berries to the diet, eat often, but little little by littleIt is forbidden to use the shake diet for pregnant women or during lactation.
Smoothie recipes for weight loss in a blender.
Smoothies for weight loss saturate the body with vitamins from vegetables and fruits without stretching the stomach with a large amount of food consumed. To cover the nutrient needs of an adult, it is necessary to eat about 3 kilograms of fresh fruit. This is a great load on the digestive organs, if a person is not limited in the consumption of other foods. Smoothie recipes for weight loss will be a great option for losing weight and providing the body with the right amount of vitamins and minerals. How to make smoothies at home?
Protein with oatmeal for breakfast
Properly prepared slimming shakes allow you to increase the nutritional value of the diet by reducing the size of the usual portion. Homemade oatmeal shake is recommended to eliminate digestive problems.
Composition:
- 2 tbsp. oatmeal.
- A medium banana.
- 3 art. yoagua.
- Blueberry to taste.
- ½ cup of skim milk or yogurt.
Preparation of a protein shake for weight loss:
- Pour oatmeal with water, leave to infuse.
- Using a blender, grind banana, oatmeal, blueberries.
- Add milk to your drink.
kiwi and banana
Banana and Kiwi Slimming Cocktail has a pleasant taste, it is a remedy for women who want to quickly lose a couple of extra kilos. The shake does not contain dairy products and sugar, however, the drink is rich in vitamin C and other beneficial substances, thanks to which it maintains a person's health and does not allow him to deplete on a diet.
Composition:
- A banana.
- A kiwi.
- 1stlemon juice
- 3 art. yoagua.
- 1 teaspoon honey.
How to make kiwi smoothie for weight loss:
- Peel the banana and kiwi from the skin.
- Put the fruit in a blender.
- Add a tablespoon of honey, water, lemon juice.
- Turn on the device and shake the cocktail until smooth.
- Drink a fresh vitamin shake for breakfast.
celery
Celery deserves the title of magical plant. The fruit is good for health and for the figure, because it effectively contributes to the slimming process. If you properly prepare a smoothie with celery, you will get the benefits and pleasure of drinking the drink.
Composition:
- Carrot.
- Medium apple.
- A couple of stalks of celery.
- A tablespoon of honey (optional)
How to prepare a green smoothie to lose weight with celery:
- Peel the apple and carrots.
- Cut the ingredients into pieces, load into a blender.
- It is better to drink a green smoothie for dinner, as it will improve the process of digestion of food and will not "burden the stomach" before bedtime.
with pumpkin
Pumpkin contains a large amount of pectin, fiber and carotene. The fruit is rich in vitamins B, C, E, PP, T and K, minerals and trace elements. The vegetable heals the cardiovascular system, the organs of vision, and has a positive effect on metabolic processes. The low calorie content makes pumpkin an ideal product to lose weight.
Composition:
- 100 grams of pumpkin.
- Medium apple.
How to make a pumpkin smoothie for weight loss:
- Wash the fruit, cut off the peel and cut into slices.
- Hold the squash over the steam so that the fruit acquires the desired softness.
- Place the fruits in a blender bowl and blend until smooth.
with ginger
The components of a fat burning cocktail can increase metabolism. Regular intake of a drink with ginger in the morning and at night will help you lose 2-3 kilograms per week.
Composition:
- ginger root
- A glass of kefir (up to 1% fat).
- Cinnamon.
How to make smoothies with ginger to lose weight:
- Pour the kefir into the blender glass.
- Add 1 tsp. cinnamon and the same amount of ground or grated ginger.
- Mix the ingredients and turn on the blender for 20-30 seconds.
grapefruit
Grapefruit is considered one of the best foods for weight loss. Everyone knows about its fat-burning properties, and smoothies with this healthy fruit are quick and easy to prepare.
Composition:
- Orange.
- Grapefruit.
- ½ lime or lemon.
- A couple of apples.
- ½ banana.
How to make a slimming smoothie with grapefruit:
- Beat all the ingredients in a blender.
- Sprinkle with grated ginger before serving.
With kefir for dinner
The shake diet is considered healthy, effective and tasty. After drinking a cocktail, the body does not feel hungry for a long time, so the shake is suitable for weight loss. In addition, the inclusion of a fermented milk product in the drink is a way to complement the dietary menu with protein.
Composition:
- A bunch of dill.
- A glass of low-fat kefir.
- 150 g of broccoli florets.
- Natural spices to taste.
Making smoothies with kefir for weight loss:
- Boil broccoli for 2 minutes, let cabbage cool.
- In a blender glass, mix the ingredients and turn on the device for 30 seconds. It is better to drink a cocktail to burn fat at dinner.
Spinach green smoothie to burn fat
Green smoothies for weight loss are prepared with all kinds of plants and fruits. The main rule of its use is to drink smoothies on an empty stomach. This is a great breakfast option for people who want to lose weight.
Composition:
- A couple of frozen bananas.
- 2 cups of green spinach.
- A couple of ice cubes.
- A glass of skimmed milk.
How to make a spinach fat burning drink:
- Place ingredients in a blender, blend for 15-20 seconds.
- Add ice to the finished slimming cocktail.
How to make a cottage cheese smoothie
Cottage cheese cocktail for weight loss is suitable for "dried up" athletes, as it contains the proteins necessary for building muscle tissue. It is better to prepare and drink a drink in the evening, 3 hours before bedtime.
Composition:
- 50 grams of cottage cheese.
- 2 tbsp. frozen currants.
- A couple of teaspoons of honey.
- A glass of pineapple juice.
Preparation of the cottage cheese smoothie:
- Place the ingredients in a blender and blend well until smooth.
- Drink a cool slimming cocktail.
When and how to drink shakes to lose weight
Smoothies are an easy drink to drink for weight loss. However, this does not mean that it should be drunk like water. The cocktail should not be abused, since a serving contains at least 150 kcal. Consider this drink as a snack or even replace it with a full meal.
How to drink a slimming cocktail? Switching to eating exclusively shakes is convenient, but it cannot be called such a balanced diet, so nutritionists do not recommend giving up other foods during weight loss. The best option would be to have a cocktail for breakfast or lunch. Dietary fiber, which is part of the components of the fat-burning drink, gives a feeling of satiety for a long time, so weight loss will last quietly without snacking until the next meal.
Eating a fruit and vegetable smoothie for dinner is not the best solution, since fruits contain a large amount of fructose, which can be "stored" by the body as body fat. So that losing weight does not disappoint and does not lead to health problems, nutritionists advise counting calories and sticking to the golden mean when eating and drinking.
The shake diet should not be continued for more than 7 days, since low-calorie drinks do not include the required amount of fat, protein and carbohydrates that the body needs for normal function. To consolidate the slimming result achieved with a shake diet, follow a low-calorie diet that includes high-fiber foods and drink plenty of still water. Experts recommend having fasting days once a week, during which you can drink fat-burning cocktails.
Reviews of losing weight on the effectiveness of shakes.
First review, female, 29 years old: "The smoothie diet was not easy for me. I'm not a fan of vegetables and fruits, I'm more used to high-protein foods. But I got used to this diet. Lunch was replaced by a cocktail with kiwi and banana The advantages of the diet I want to include effective bowel cleansing: I went to the toilet like clockwork In a week I managed to lose 2. 5 kg.
Second review, female, 21 years old: "I tried many strict diets, including monodiets and the coffee feeding system. The effect was good, but the kilograms quickly returned. I regularly play sports and sometimes sit on less rigid diets, I organize the discharge. I recently tried a shake diet, although the result is not so tangible (3. 5 kg per month), but 2 months have passed and the weight has not returned.
The third review, woman, 33 years old: "I liked this diet! I prepare delicious cocktails even at the end of the weight loss course for breakfast - a charge of vivacity is provided for the whole day. I love a cocktail with oatmeal , honey and berries. Sometimes I experiment and add soy sauce and various herbs to vegetable drinks to lose weight. For 14 days of the diet, I lost 5 kg.