The shake diet is a good option for those who want to lose weight but can't completely give up sugar. Thick smoothies based on vegetables and fruits will delight you with a great taste, as well as providing quick satiety with a minimum amount of calories. The use of shakes during the diet should be combined with low-calorie protein sources and other components of proper nutrition. Shakes can be drunk as the main component of the diet or used as an alternative to high-calorie meals.
The basic principles of a shake diet to lose weight
The smoothie diet involves the regular preparation of low-calorie fruit and vegetable smoothies. Thick drinks quickly satisfy hunger, they should not be taken as a supplement to the usual meal, but as a replacement for the main course. They are easy to prepare: just grind the ingredients in a blender and mix. You can combine different combinations of products, add mineral water, low-fat dairy products.
The shake diet is based on the following rules:
- All drinks are made without adding sugar, they can taste sweet just from the addition of fresh fruit.
- For cooking, only low-calorie ingredients are used. Do not use melted cream or ice cream as a base.
- Cocktails should be consumed immediately after preparation, they can not be stored for a long time.
- During a shake-based diet, you need to give up fatty and high-calorie foods, sweets, and starchy foods.
- You need to drink a cocktail slowly to ensure gradual saturation. In this case, the drink should not be too cold: it is better to use shakes at room temperature.
During the diet, you should limit the use of tea and coffee: drinking more than two cups a day is not allowed. It is better to replace these drinks with clean drinking water; should be at least 1. 5 liters in the daily diet.
How to make a smoothie: the main components
The shake diet for weight loss is based on various combinations of low-calorie vegetables and fruits. In this case, you can not add salt and sweeteners, it is also undesirable to use honey. For those who are very fond of sweets, it is better to prepare drinks with the addition of stevia or simply put more fruit in proportion to vegetables.
With a shake-based diet, you can make thick shakes with the following ingredients:
- any fresh vegetables, except potatoes. These are beets, carrots, tomatoes, lettuce and much more. The vegetables are peeled and ground to make a puree;
- Fresh fruits. It is undesirable to use only bananas and grapes, since they contain an excessive amount of sugar;
- crushed cereal flakes are a source of slow complex carbohydrates that provide the body with the necessary energy supply;
- berries. They can be fresh or frozen depending on the season;
- nuts - a source of valuable trace elements;
- low-fat dairy products. You can drink milk, kefir, fermented baked milk, natural yogurts without added sugar.
You can also make smoothies with mineral water. However, the drink should not be too liquid - a sharp decrease in calorie intake will lead to stress, impaired well-being, and may cause a breakdown.
In the menu for a diet shake for weight loss, you can add lean poultry, boiled fish, brown rice cereal, buckwheat, oatmeal. Eggs and whole wheat bread are allowed in limited quantities. You can also eat kissels, vegetable and fruit salads, low-fat cream soups. It is better to gradually switch to proper nutrition, refusing harmful foods and reducing the calorie content of the diet. This will prevent strong feelings of hunger and maintain positive motivation.
The benefits of losing weight with smoothies: reviews of those who have lost weight
You can find a lot of positive reviews about shakes for weight loss and body cleansing. This is a good option for fasting days - thick cocktails of vegetables and fruits do not overload the gastrointestinal tract and activate the intestines, create a feeling of lightness and relieve heaviness in the stomach. You can list some more advantages:
- pronounced detoxification effect. A diet in several shakes helps to cleanse the body of accumulated toxins, helps to heal the body;
- there is no acute feeling of hunger. Thick drinks are consumed in small portions at least 4 times a day: as a result, they provide constant saturation, although the body receives a minimum of calories;
- increased activity. Unlike various options for rigid diets, such weight loss does not cause weakness. Dizziness and other unpleasant symptoms. On the contrary, vegetables and fruits give a burst of energy;
- delicious diet. Drinks have a pleasant taste, and this improves mood and prevents breakdowns.
Due to these benefits, weight loss shake reviews are mostly positive. This method allows you to gradually get rid of extra pounds without harm to your health.
Slimming shake diet for 7 days: menu option
One of the options for a shake diet for weight loss for a week could look like this:
| Weekday | diet components |
|---|---|
| Monday | During the day you need to drink 4 smoothies of fresh fruits and berries in small portions. They should not contain sugar or sweeteners. |
| Tuesday | Smoothies can be made with all kinds of fruit except bananas and grapes. The diet includes 4 servings of 1 glass each. |
| Wednesday | The menu includes vegetable cocktails. They cannot be salted or add any flavoring additive. |
| Thursday | Boiled rice, boiled or baked vegetables are added to cocktails. |
| Friday | In addition to smoothies, you can eat lean meats that are boiled or baked. |
| Saturday | In the morning - porridge or buckwheat. At lunch: a portion of lean meat with a side of vegetables. Dinner: cottage cheese or yogurt. |
| Sunday | The menu is similar to Saturday, instead of meat, you can cook poultry without adding fat. |
Exit from the diet after the end of the week should be gradual: you can not immediately lean on high-calorie fatty foods to prevent digestive problems.
To increase the effectiveness of the diet, it is desirable to combine it with physical activity. But due to the low calorie content of the diet, they should be moderate: it is enough to walk in the fresh air, ride a bike and do intensive exercise in the morning. Hard workouts are best postponed for later. Diet reviews of smoothies confirm their particularly high effectiveness in the summer, when you can easily buy a wide variety of fresh vegetables and fruits.
To whom is such food contraindicated?
Reviews about weight loss with shakes will be positive only if you choose the right products and first make sure that there are no contraindications. It is better to refuse such a nutrition plan in the following cases:
- the presence of kidney and liver diseases. They may experience increased stress with negative health consequences;
- digestive system disorders. An excess of fiber in the diet can cause the appearance of negative symptoms: diarrhoea, bloating, etc. ;
- pregnancy and lactation period. At this time, it is better to abandon rigid diets in order to provide the baby with the necessary set of nutrients.
Many vegetables and fruits are strong allergens, so it's important to design a personalized meal plan to meet your individual needs. Lactose allergy is often included - in this case, shakes cannot be made on the basis of milk and dairy products. To make sure that there are no contraindications and to choose the optimal menu, it is recommended to consult a doctor first.
Popular Recipes
The positive reviews of diet shakes for weight loss are largely due to its diversity: you can combine a variety of ingredients when making thick drinks. Some interesting recipes:
- Cottage cheese + strawberries. You can prepare such a cocktail with skim milk. It is a healthy breakfast, a delicious snack or an alternative to dessert. Each serving of this drink contains a large amount of nutrients.
- Kiwi + orange. The crushed fruits are mixed with fruit juice, to give it a sweeter taste, a tablespoon of natural honey can be added. This is a really nice refreshing cocktail that will give you an energy boost.
- Oatmeal + apple. The flakes are pre-filled with milk, they must be given time to swell. As a base, you can use unsweetened yogurt. The ingredients are mixed until smooth, it is better to eat such a cocktail with a spoon for gradual saturation. 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.
- Peach + apple + berries, you can take yogurt or fruit juice as a base. This is a delicious dessert or breakfast, sweet fruits improve mood and give vigor.
These are just some common options. You can combine the ingredients in different ways according to the established rules. A varied diet reduces the risk of breakdowns, it will be much easier to stick to a diet.
Many girls are interested in whether shakes are possible on a drinking diet. In this case, you need to use only liquid cocktails, not pureed. Remember that a drink diet can not be maintained for more than 30 days, otherwise it can lead to negative consequences for the body.
