One type of drink that has become very popular lately is smoothies. Many girls use it to lose weight and cleanse the body. In this drink you can find a large amount of vitamins and microelements that will improve the skin, body and internal organ function.
It is important to remember that smoothies are a way to diversify and balance your diet; they cannot replace all foods for a long time.
Cleansing smoothie
Smoothies for losing weight and cleansing the body are popular among women of all ages, but before drinking and preparing, you must be sure to familiarize yourself with what the drink is, what properties and beneficial properties it has. A smoothie is a thick cocktail that uses herbs, fruits and vegetables, blended and pureed in a blender.
The base is usually water or milk.. This drink first appeared in the United States in the late 1960s. People of all ages drink it there, but the drink is called fruit or vegetable puree. It appeared on store shelves in 1970.
Often, smoothies are sold in places that specialize in healthy eating. Now it can be found in almost every big store in every country. Smoothie is an entirely English word meaning a thick, viscous consistency.
Compared to ordinary juice, this drink has a large number of advantages and features:
- Useful and natural ingredients.Drinks must not contain artificial coloring or preservatives. That is why the shelf life does not exceed 48 hours. If this amount is higher on the packaging of drinks bought in the store, we can conclude that the manufacturer uses harmful substances.
- Ready quickly. At home, smoothies can be made in 5-10 minutes, so this is a good choice for breakfast.
- Light and low calorie. They are based on water or milk, which do not have many calories. They are supplemented with fruits and vegetables, the energy value of which does not exceed 100. That is why such a drink will always be a good choice for a light dinner.
- Normalizes the function of the digestive tract. The results are visible after just 1 swipe.
- Many recipes. You will never get tired of smoothies, there are many preparation options, you can try a new smoothie every day.
- Contains many vitamins and important substances. These smoothies are a great way to take in lots of healthy foods that are hard to eat on their own. If you do not add sugar, this drink contains a large amount of fiber and fat.
- Accelerate metabolism. Vegetables, fruits and vegetables quickly help speed up your metabolism. They are easy to digest and filling.
- Stabilizes glucose levels. Thanks to the absence of artificial sugar, hormones return to normal.
- Helps you lose weight. If you replace 1 meal with a smoothie, you can lose up to 1. 5 kg per week.
Contraindications to the smoothie diet
Smoothies to lose weight and cleanse the body are healthy and correct products. But it also has contraindications.
And this:
- Pregnancy. In this case, smoothies cannot be the basis of a diet. You can drink it 1-2 times a week as a source of beneficial vitamins, fiber and microelements. The prohibition is explained by the fact that the child needs a basic and varied diet, including fish, meat, and grains.
- Diseases of the digestive tract. Smoothies are a source of vegetables and fruits that can irritate the walls of the stomach and intestines. If a person has diseases of these organs, it is better to consult a specialist before including smoothies in the diet.
- Digestive problems based on psychological problems.The appearance and texture in such cases can trigger a vomiting reflex.
- Breastfeeding. Breastfeeding women should use such drinks with caution; vegetables or fruits contained in it can cause allergies.
- Decreased performance and fatigue. Often, such side effects occur when girls only drink smoothies. Due to their low calorie content, they cannot provide the body with the required amount of energy. If misused, this can lead to a slowdown in metabolism and the occurrence of disease.
What foods are good for smoothies?
Smoothies for weight loss and cleansing do not work effectively with all ingredients. Some of them can worsen digestive tract problems, cause constipation or allergies.
The following products can be used in smoothies:
- water. This is the most important and irreplaceable liquid in everyone's life. The physical and moral condition of the entire organism depends on it.
- Dairy product.
- Yogurt.
- Kefir.
- milk. If you have a goal to lose weight, it is better not to buy milk that has a high fat content. Low-fat foods are also unhealthy; it contains a reduced amount of essential fats to a minimum. The best choice is milk with a fat content of 2. 5%.
- Plant milk.
- Oatmeal.
- coconut
- almonds.
- rice
- Vegetables. It is important to use only products that do not cause allergies.
- pumpkin
- celery.
- cucumber.
- tomatoes.
- bits.
- carrot.
- fruits. You can add any product here, but it is better to choose seasonal ones. In summer it can be peaches, apricots, watermelons. In winter, you should give preference to tangerines, oranges, and persimmons.
- berries. Fresh and natural only available in summer. To make a delicious cocktail during the winter, strawberries and raspberries can be frozen in portions. Watermelon is also a berry. It also works well in smoothies.
- Greenery. It contains a large number of useful substances. At the same time, the calorie content is almost 0. Basil, dill, spinach, parsley, sage, and rosemary are good greens in smoothies.
- Additional Materials. If you are not allergic to nuts, then cashews, macadia, hazelnuts, pumpkin and sunflower seeds are suitable. Many nutritionists recommend trying superfoods. This is a product where the concentration of nutrients is much higher than usual. Superfoods include:
- Acai fruit.
- Spirulina.
- Mulberry or mulberry.
- Physalis berries.
- Chia seeds.
- What nuts?
- porridge. The most commonly used is plain oats.
Rules for preparation and use
To make a delicious smoothie, you must follow some cooking rules:
- Most ingredients must be cold. Cold drinks are more pleasant to drink.
- Water or milk should not exceed 150 ml per glass. With a large amount of liquid, the smoothie turns out not to be thick, and the bright taste is lost.
- A powerful blender is a must for preparation.. Only in it you can cut frozen berries, apples, and herbs.
- At home, it is better to make smoothies immediately before preparation.This way the pulp will not have time to settle, the taste will be rich and pleasant.
- You should definitely avoid combining incompatible products. For example, apples and kefir, plums and vegetables. Such a cocktail can cause discomfort and stomach pain.
- All fruits and vegetablesIt is better to peel.
Smoothie diet
A diet on such drinks should not last more than 5 days, because smoothies do not provide the body with the necessary amount of energy. Because of this, irritability, irritability, and dizziness appear. To make the diet stress-free, you can start it during the work week.
Usually during this period there is no time to cook for a long time, and the smoothie is quick. At the weekend, you should return to your normal diet. The main thing is not to eat a lot of fried, fatty and unhealthy food, otherwise the results will disappear quickly.
| Day of the week | Breakfast | dinner | dinner | Snack |
|---|---|---|---|---|
| Monday | Smoothie 2 oranges with nuts and sprouted grains (can be replaced with rolled oats) | Smoothie with almond or rice milk, with some kiwi and berries | Smoothie with bran, apricots and unsweetened yogurt | tomato and carrot/peach smoothie, apple and berry smoothie |
| Tuesday | Oatmeal or rice porridge with water/milk, fruit smoothie | Fish or chicken soup with small pieces, vegetable smoothies | Smoothie with cottage cheese, fruits and herbs | Vegetable puree soups and smoothies with herbs and berries |
| Wednesday | "Acai bowl" with coconut milk with berries and seeds | 2 omelets, pumpkin smoothie | Boiled or grilled fish, chicken and celery smoothies | Fruit smoothie with almond milk |
| Thursday | Sandwich with whole grain bread, salad and lightly salted salmon. Vegetable smoothies | Coconut milk smoothie with apples and spinach | 2 omelets and a vegetable smoothie | Watermelon-smoothie with bananas and strawberries |
| Friday | Oats and smoothies with bananas, berries and nuts | Chicken or fish soup with slices, vegetable smoothies | Kefir smoothie with celery | A handful of nuts/smoothies with peaches, berries and almond milk |
In 5 days of such a diet you can get rid of at least 4 kg. If you add physical activity, the number will increase.The main thing is not to do complex exercises, because without this the body has a lack of energy.
Light walks in the evening and morning exercise will help you lose another 1 kg. After returning to a normal diet, the body weight increased no more than 2 kg. This will be the result if you do not exceed the daily calorie allowance.
Vegetable diet smoothies for weight loss and cleansing
Vegetable-based smoothies are the lowest in calories. The amount of fructose in them is kept to a minimum, so they are considered the healthiest.
With spinach
Spinach contains a large amount of vitamins C, A, B1, B2, B6, PP, P, E, D2, K. In addition, the leaves are filled with a lot of protein.
You can prepare a smoothie with spinach in 5 steps:
- You need to take half a banana.
- Next you need to peel the kiwi.
- After that you need to take a glass of spinach.
- All ingredients are placed in a blender and poured with 150 ml of cold mineral water (you can use plain water). Everything is mixed on high speed until smooth.
- The cocktail is poured into a glass; if desired, you can add some fresh spinach leaves for decoration. If the cocktail is warm, add 2-3 pieces of ice.
With celery
Celery is a vegetable known for the presence of oxalic acid, vitamins A, B1, B2, B6, E, K. In addition, it contains calcium, magnesium, pectin, phosphorus and iron. Thanks to its rich composition, celery has a strengthening, tonic and general cleansing effect.
To prepare this smoothie, you will need:
- celery. This recipe requires 100 g of product, which is about 3 sticks. In order for the celery to be crushed better, it must first be cut into several parts.
- Kefir. You can take any fat content; for people losing weight, 1% is better. You need ½ cup of kefir.
- water. It must be cold, you need ¼ cup.
- banana. It is better to choose the most mature and largest.
- Dear. Needed for sweetness, if the bananas are ripe, you can do without this sweetener.
- Parsley.
- Cinnamon. It is important not to overdo it. For one cocktail serving, you need the tip of a teaspoon.
All ingredients must be put in a blender and mixed. Smoothies are best served in tall glasses.
From avocados
Avocados are a great source of healthy fats and essential vitamins. The taste is quite neutral, so it goes well with both fruit and vegetable smoothies.
The most interesting and unusual recipes are considered with cucumbers:
- Peel a ripe avocado and add half to a blender.
- Cut the cucumber into cubes and put it in the avocado.
- For vegetables, you need fresh spinach. You need 1 glass.
- The ingredients are poured with almond milk and mineral water. Their total quantity is 300 ml.
- Smoothies need to be whipped in a blender until smooth and poured into a beautiful glass.
- You can add lime juice and sea salt to the cocktail to taste.
From the pumpkin
A quick and easy way to cook and eat delicious pumpkin.
This smoothie option is perfect for a fall dinner:
- The chopped pumpkin pulp is put in a blender.
- Add 1-2 cups of yogurt to it.
- For sweetness and better taste, you can add persimmons.
- All ingredients must be beaten. If the smoothie turns out to be thick, you can add a little water.
With basil
Melon and Basil Smoothie is a refreshing and healthy summer snack.
To prepare it you need:
- 250 g of ripe watermelon. You can buy fruit in advance and leave it in a warm place for 1-2 days. This will make the pulp sweeter and softer.
- basil. Green plants are the best. To prepare 1 glass of smoothie you need 10-15 leaves.
- chalk. You need to squeeze the juice out of it.
- Orange. The pulp of 1 peeled fruit should be added to the blender.
- water. Both regular and mineral water are suitable for this smoothie.
All ingredients need to be beaten. The finished smoothie is decorated with basil leaves and served with 1-2 ice cubes.
Cucumber-parsley
This smoothie is a quick and healthy snack with a large amount of fiber and vitamins:
- Cucumbers are cut into cubes and put in a blender. If the skin is bitter, it is better to throw it away.
- Next, add a bunch of parsley and lettuce.
- The ingredients must be beaten well. No need to add water, the cucumber is already liquid enough.
- Add coriander and chili pepper to the finished drink at the tip of a knife.
Smoothie "Metelka" for cleansing and weight loss
The perfect product to cleanse the intestines, rejuvenate the skin and promote health. All vegetables are used raw. Smoothies have a clear laxative effect, so you should drink them on weekends in the morning or evening.
To prepare you need:
- ½ portion of beets.
- ¼ small fork portion of white cabbage.
- ½ carrot.
- water.
- 1 drop of lemon juice.
- 1 drop of olive oil.
Vegetables are finely chopped and mixed with oil and lemon juice in a blender. The mass turns out to be quite thick, so it must be diluted with water to the desired consistency.
With ginger
This smoothie has a strong strengthening and anti-inflammatory effect.
In addition, pineapple and ginger increase and accelerate metabolism and remove toxins:
- a pineapple. Can be used fresh, frozen or canned. You will need about 1 cup of pineapple.
- 1 cup of coconut milk and unsweetened yogurt.
- ¼ tsp. spoon of turmeric.
- 1 tablespoon. l. grated ginger root.
All ingredients must be mixed in a blender. If the smoothie is warm, you can add ice.
Fruit and berry smoothies
Fruit smoothies have a more pleasant taste and can be used as a dessert. Their calorie content is 40% higher than vegetable smoothies.
With bananas
Banana smoothies are the most common and popular. They have a pleasant taste and aroma, quickly fill you up and give you a boost of energy.
This smoothie can be made in 5 steps:
- Wash 10-15 strawberries, cut off the leaves and put them in a blender.
- Add 1 ripe banana to the berries.
- Almond, coconut or cow coconut milk is often used as a base.
- All ingredients must be beaten until smooth and light foam.
- If desired, you can add cinnamon, honey and mint.
With milk
Smoothies with milk have a lighter and smoother consistency. The taste becomes less rich and creamy. Keep in mind that with the addition of milk, the calorie content of the drink increases by 60-80 calories.
For the pear milk smoothie you need:
- 1 ripe pear.
- Baked apples with honey. It can be prepared in 1. 5 minutes. in a microwave oven.
- milk. If you are lactose intolerant, cow's milk can be replaced with rice or almond milk.
- peaches. It is better to choose sweet and ripe varieties; fig varieties work well.
All products must be mixed in a blender at maximum speed and poured into a tall glass.
If the smoothie is warm, you can add ice.
With oats
A delicious and smooth smoothie that will be an ideal dessert for people with sensitive stomachs. Oatmeal normalizes the work and calms the intestines, removes toxins and excess fluid.
For the smoothie you will need:
- Grains. It is better to choose those that have "long cooking" written on the box. You need 2 tablespoons of cereal.
- Milk 1 glass. You can use any.
- Ripe cherries. 20-30 berries.
- Honey for sweetness.
- 1 pack of yogurt.
- Optional cinnamon.
Pour the hot milk over the cereal and let it sit for 10 minutes. After that, you need to transfer it to a blender bowl, add cold yogurt and beat. Next, the remaining ingredients are added and the mixture is mixed again.Pour the finished smoothie into a glass and add ice if necessary.
With cottage cheese
This smoothie has the lightest and airiest texture. It's also a good source of protein, making it a great post-workout snack or dinner.
It will require:
- 1 glass of any milk.
- Ice cream or fresh raspberries 4 tablespoons.
- Honey to taste.
- Nuts and seeds 1 tbsp.
- 100 g of cottage cheese of any fat content. For people who lose weight, it is better to use 3% or 6%.
The ingredients are mixed until blended in a blender and poured into a glass. If you want a cold cocktail, you can put it in the refrigerator for 10-15 minutes. or add ice.
Coffee smoothie
A coffee smoothie with berries is a healthy snack and a delicious dessert with a hint of tartness. All ingredients are mixed in a blender until frothy, and the cocktail is ready to be served in a tall glass. It can be garnished with fresh berries and coconut flakes.
For the smoothie you will need:
- Various frozen or fresh berries 150-200 g.
- 2 cups cold Americano.
- 1 fresh or frozen banana.
- 1 teaspoon. cocoa
- 100 g of natural yogurt.
- Coconut flakes for decoration.
With pineapple, peach and grapefruit pulp
Smoothies with these ingredients are a delicious and healthy breakfast option that will give you strength and energy and speed up your metabolism.
To make this drink you will need:
- Peel and cut 1 grapefruit.
- Put in a blender along with 100 g of pineapple, watermelon and peaches.
- A bunch of parsley is also added to the fruit.
- The product is whipped in a blender until smooth, poured into glasses and garnished with lemon slices. To make a cold drink, you can add ice.
From pineapple and kiwi
Smoothies to lose weight and cleanse the body with pineapple strengthen the protective function and have an anti-inflammatory effect.
To prepare you need:
- 200 g of fresh, frozen or canned pineapple.
- 1/3 glass of mineral water.
- 2 ripe kiwis that have been peeled.
- Honey for sweetness (optional).
- Lemon 3-5 pieces.
- 5-6 mint leaves.
All ingredients must be ground in a blender until smooth and poured into a glass. It is best to use water from the refrigerator to keep the smoothie cool.
Tibetan Smoothies
This smoothie is known all over the world for its pleasant texture and amazing taste. It helps you lose weight faster and correct your figure.
This drink contains:
- Fennel. It reduces cravings for sweets, removes harmful toxins and excess water.
- Mangosteen. It suppresses hunger and speeds up metabolism.
- tamarind. The main advantage is blocking the work of enzymes responsible for the accumulation of fat deposits.
- Langsat. Source of vitamins, calcium and iron.
- Sapodilla. This product contains ingredients that accelerate metabolism and strengthen the body's protective functions.
- bail. It stabilizes the gastrointestinal tract and controls appetite.
This product is difficult to find in regular stores, so you can buy a ready-made mixture online that you just need to mix with water.
With apples
The main advantage of this drink is its refreshing and pleasant texture. In addition, the apple included in the composition normalizes digestion. Sweet with a hint of sour to lift your spirits.
This smoothie contains:
- Water 1/3 cup.
- 1 apple. If it is imported, it is better to remove the skin, where preservatives are used for long-term storage.
- A handful of berries. You can take raspberries, strawberries and currants.
- Honey to taste.
- 2 peaches or apricots.
The ingredients are added to the blender and mixed. The finished smoothie is poured into a glass with ice and garnished with mint.
Citrus smoothies
Smoothies with citrus fruits give you a boost of cheerfulness and energy. In addition, it is good for losing weight and cleansing the body. The pineapple included in the composition accelerates metabolism and removes excess moisture. Oranges supplement vitamin D deficiency.
To prepare this drink, you will need:
- 3-4 feijoas.
- 10 pieces of fresh pineapple.
- ½ an orange.
- Lime juice.
- Lemon juice.
- ½ grapefruit.
- 5-10 sea buckthorn berries.
- Water ¼ cup
All ingredients must be mixed in a blender until smooth. The finished smoothie is poured into a glass with ice.
A quick, tasty and safe way to lose weight is to introduce smoothies into your diet.
After all, you can add a lot of vegetables and fruits to this drink, rich in essential fats, proteins, carbohydrates and vitamins. In addition, it can be used to lose weight and cleanse the body in a short time before or after the holidays.