A type of drink that has become especially popular recently is smoothies. Many girls use it to lose weight and cleanse the body. It is in this drink that you will find a large amount of vitamins and trace elements that will improve the skin, body and internal organs.
It should be remembered that smoothies are a way to diversify and balance your diet, they cannot replace all meals for a long time.
Cleansing smoothies
Soft drinks for weight loss and cleansing the body are popular among women of all ages, but before drinking and preparing, you should make sure that you are familiar with what the drink is, what are its useful properties and properties. A smoothie is a thick cocktail of herbs, fruits and vegetables, blended and pureed in a blender.
The base is mostly water or milk.. The drink first appeared in the United States in the late 1960s. People of all ages drank there, but the drink was called fruit or vegetable puree. It appeared on store shelves in 1970.
Smoothies were often sold in places specializing in healthy eating. Now it can be found in almost every major store in every country. Smoothie is a purely English word meaning a viscous, thick consistency.
Compared to ordinary juices, this drink has many advantages and features:
- Useful and natural ingredients.The drink should not contain artificial colors and preservatives. That is why the storage period is not more than 48 hours. If this number is higher in the packaging of the drink purchased from the store, we can conclude that the manufacturer uses harmful substances.
- It is prepared quickly. Homemade smoothies can be made in 5-10 minutes, so this is a good option for breakfast.
- Light and low calorie. They are made on the basis of water or milk, which do not have many calories. They are supplemented with fruits and vegetables, the energy value does not exceed 100. Therefore, such a drink will always be a good choice for a light dinner.
- It normalizes the work of the digestive system. The result can be seen only after 1 application.
- Many recipes. You will never get tired of smoothies, there are many preparation options, you can try a new smoothie every day.
- It contains many vitamins and essential substances. This smoothie is a great way to consume a lot of healthy foods that are hard to eat on their own. If you don't add sugar, this drink contains a lot of fiber and fat.
- Speeds up metabolism. Vegetables, fruits and herbs help to speed up metabolism quickly. They are easy to digest and filling.
- It stabilizes the glucose level. Thanks to the absence of artificial sugar, hormones return to normal.
- It helps to 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 are a healthy and correct product for losing weight and cleansing the body. But it also has contraindications.
And this:
- Pregnancy. In this case, smoothies cannot become the basis of the diet. You can drink them 1-2 times a week as a source of vitamins, fiber and useful trace elements. The ban is explained by the fact that the child needs a basic and varied diet consisting of fish, meat and cereals.
- Diseases of the digestive system. Smoothies are a source of vegetables and fruits that can irritate the stomach and intestinal walls. 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.In such cases, the appearance and texture can cause a gag reflex.
- Breast feeding. Breastfeeding women should use such drinks with caution, vegetables or fruits in their content can cause allergies.
- Decreased performance and fatigue. Often, such side effects occur only when girls drink smoothies. Due to their low calorie content, they cannot provide the body with the necessary amount of energy. When abused, it can slow down the metabolism and cause diseases.
What foods are suitable for smoothies?
Smoothies for weight loss and cleansing the body do not work effectively with all ingredients. Some of them can aggravate digestive system problems, cause constipation or allergies.
The following products can be used for smoothies:
- Water. It is the most important and irreplaceable liquid in every person's life. The physical and spiritual condition of the whole body depends on it.
- Dairy products.
- Yogurts.
- Kefir.
- Milk. If your goal is to lose weight, it is better not to buy high-fat milk. Low-fat foods are also not healthy, they contain essential fats that have been reduced to a minimum. The best option is milk with a fat content of 2. 5%.
- Plant milk.
- Oatmeal.
- coconut.
- almond
- rice
- Vegetables. It is important to use only non-allergenic products.
- Pumpkin.
- Celery.
- cucumber.
- Tomato.
- It's a beet.
- root.
- Fruits. You can add any products here, but it is better to choose seasonal ones. In summer, there may be peaches, apricots, and melons. In winter, you should prefer tangerines, oranges and dates.
- Berry. Fresh and natural only available in summer. Strawberries and raspberries can be frozen in portions to make delicious cocktails in the cold season. Watermelon is also a berry. It also works well in smoothies.
- Greenery. It contains many useful substances. At the same time, the amount of calories is close to 0. Basil, dill, spinach, parsley, sage and rosemary are good greens in smoothies.
- Additional ingredients. If you are not allergic to nuts, then cashews, macadamia nuts, hazelnuts, pumpkin and sunflower seeds are suitable. Many nutritionists recommend trying superfoods. These are products in which the concentration of nutrients is much higher than the usual ones. Superfoods include:
- Acai berry.
- Spirulina.
- Grab or hold.
- Physalis berries.
- Chia seeds.
- What - beans.
- porridge. The most commonly used is ordinary oatmeal.
Preparation and consumption rules
To make the smoothie tasty, you need to follow some cooking rules:
- Most ingredients should be cold. It is more pleasant to have a cool drink.
- Water or milk should not exceed 150 ml per glass. With a large amount of liquid, the smoothie becomes unconcentrated and the bright taste disappears.
- You need a powerful mixer for preparation.. Only then can you chop frozen berries, apples and greens.
- At home, it is better to make smoothies immediately before preparation.Thus, the pulp will not have time to collapse, the taste will be rich and pleasant.
- You should definitely avoid combining incompatible products.For example, apples and kefir, plums and greens. Such cocktails can cause discomfort and abdominal pain.
- All fruits and vegetablesIt is better to rob.
Smoothie diet
A diet on such a drink should not last more than 5 days, because smoothies do not provide the body with the necessary amount of energy. Because of this, irritability, short temper 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 for long cooking and smoothies are quick. You should return to your normal diet on the weekends. The main thing is not to eat too much fried, fatty and unhealthy food, otherwise the result will disappear quickly.
| Day of the week | Breakfast | Supper | Supper | Snack |
|---|---|---|---|---|
| Monday | 2 oranges smoothie with nuts and sprouted grains (can be replaced with softened oats) | A smoothie with almond or rice milk with a few kiwis and berries | Smoothie with bran, apricots and sugar-free yogurt | Tomato and Carrot Smoothie/Peach, Apple and Berry Smoothie |
| Tuesday | Oatmeal or rice porridge with water/milk, fruit smoothie | Fish or chicken broth with small pieces, vegetable smoothie | Smoothie with cottage cheese, fruit and greens | Vegetable puree soup and smoothie with greens and berries |
| Wednesday | "Acai bowl" with coconut milk with berries and seeds | 2 egg omelet, pumpkin smoothie | Boiled or baked fish, chicken and celery smoothie | Fruit smoothie with almond milk |
| Thursday | Sandwiches with whole grain bread, salad and lightly salted salmon. Vegetable smoothie | Coconut milk smoothie with apples and spinach | 2 egg omelette and vegetable smoothie | Watermelon smoothie/smoothie with banana and strawberry |
| friday | Oatmeal and smoothie with bananas, berries and nuts | Vegetable smoothie with pieces of chicken or fish broth | Kefir smoothie with celery | A handful of nuts/smoothie with peaches, berries and almond milk |
You can get rid of at least 4 kg in 5 days of such a diet. If you add physical activity, the number will increase.The main thing is not to do complex exercises, because without it there is a lack of energy in the body.
Light evening walks and morning exercises will help you lose another 1 kg. After returning to a normal diet, the weight does not exceed 2 kg. This will be the result if you do not exceed the daily calorie intake.
Vegetable diet smoothies to lose weight and cleanse
Vegetable-based smoothies have the fewest calories. The amount of fructose in them is kept to a minimum, so they are considered the healthiest.
With spinach
Spinach contains a large number of useful vitamins C, A, B1, B2, B6, PP, P, E, D2, K. In addition, the leaves are packed with a lot of protein.
You can make a spinach smoothie in 5 steps:
- You need to take half a banana.
- Then you need to peel the kiwi.
- After that, you should take a cup of spinach.
- All ingredients are placed in a blender and poured with 150 ml of cold mineral water (you can use ordinary water). Mix everything at high speed until smooth.
- The cocktail is poured into a glass, if you want, you can add a few fresh spinach leaves for decoration. If the cocktail is hot, 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. Due to its rich composition, celery has a general strengthening, tonic and cleansing effect.
To make this smoothie you will need:
- Celery. This recipe calls for 100g of product, which is about 3 threads. In order to crush the celery better, it must first be cut into several parts.
- Kefir. You can take any fat content, 1% is better for people trying to lose weight. You need ½ cup of kefir.
- Water. It should be cold, you need ¼ cup.
- Banana. It is better to choose the most ripe and large ones.
- Honey. It is necessary for sweetness, if the banana is ripe, you can do without this sweetener.
- Parsley.
- cinnamon. It is important not to overdo it. One serving of cocktail requires the tip of a teaspoon.
All ingredients should be put in a blender and mixed. Smoothies are best served in tall glasses.
From avocado
Avocados are a healthy source of essential fats and vitamins. The taste is quite neutral, so it goes well with both fruit and vegetable smoothies.
The most interesting and unusual recipe is considered with cucumber:
- Peel a ripe avocado and add half to a blender.
- Cucumber is cut into cubes and added to avocado.
- For greens, you need fresh spinach. You need 1 cup.
- Ingredients are poured with almond milk and mineral water. Their total amount is 300 ml.
- Smoothie should 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 pumpkin
A quick and easy way to cook and eat delicious pumpkin.
This smoothie option is perfect for a fall dinner:
- Chopped pumpkin pulp is added to the blender.
- Add 1-2 cups of yogurt on it.
- You can add dates for sweetness and improved taste.
- All ingredients must be whisked. If the smoothie turns out thick, you can add a little water.
With basil
Melon and Basil Smoothie is a refreshing and healthy summer snack.
To prepare it you will need:
- 250 g of ripe melon. You can buy the fruit in advance and leave it in a warm place for 1-2 days. This will make the pulp sweeter and softer.
- basil. Green plant is best. You need 10-15 leaves to make 1 cup of smoothie.
- Lime. You need to squeeze the juice from it.
- Orange. The peeled pulp of 1 fruit should be added to the blender.
- Water. Both regular and mineral water go well with this smoothie.
You need to beat all the ingredients. 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 lots of fiber and vitamins:
- Cucumber is cut into cubes and put in a blender. If the bark is bitter, it is better to get rid of it.
- Then add a bunch of parsley and lettuce leaves.
- You need to beat the ingredients well. There is no need to add water, there is enough liquid in the cucumber.
- Add coriander and chili pepper to the finished drink on the tip of a knife.
Smoothie for cleansing and weight loss "Metelka"
It is an ideal product for cleansing the intestines, rejuvenating the skin and improving health. All vegetables are used raw. The smoothie has a pronounced laxative effect, so it should be drunk in the morning or evening on weekends.
To prepare you will need:
- ½ part beet fruit.
- ¼ of a fork of small 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 improve and speed up 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 teaspoon. spoons of turmeric.
- 1 tablespoon. l. grated ginger root.
All ingredients should be mixed in a mixer. If the smoothie is hot, 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, fill you up quickly and give you energy.
This smoothie can be prepared 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's milk is often used as a base.
- All ingredients should be whipped until a smooth and light foam is formed.
- If you want, you can add cinnamon, honey and mint.
With milk
Smoothies with milk have a lighter and thinner consistency. The taste is less rich and creamy. It should be remembered that with the addition of milk, the calorie content of the drink increases by 60-80 calories.
For milk-pear smoothie you will need:
- 1 ripe pear.
- Baked apples with honey. It can be prepared in 1. 5 minutes. in the microwave.
- Milk. If you have lactose intolerance, cow's milk can be replaced with rice or almond milk.
- Peach. It is best to choose sweet and ripe varieties, fig varieties work well.
All products should be mixed in a blender at maximum speed and poured into a tall glass.
If the smoothie is hot, you can add ice.
With oatmeal
A delicious and delicate smoothie that will be an ideal dessert for people with a sensitive stomach. Oatmeal normalizes the work and calms the intestines, removes toxins and excess fluid.
For the smoothie you will need:
- Cereals. It is better to choose those with the inscription "long food" on the box. You need 2 large spoons of grain.
- Milk 1 cup. You can use any.
- Ripe pitted cherries. 20-30 berries.
- Honey for sweetness to taste.
- 1 package of yogurt.
- Cinnamon is optional.
Pour hot milk over the grains and leave for 10 minutes. After that, you need to transfer them to a mixing bowl, add cold yogurt and beat. Then the remaining ingredients are added and the mixture is mixed again.Pour the finished smoothie into glasses 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 cup of any milk.
- Ice cream or fresh raspberries 4 tbsp.
- Honey to taste.
- Nuts and seeds 1 spoon.
- 100 g of cottage cheese of any fat content. For people who are losing weight, it is better to use 3% or 6%.
The ingredients are mixed in a blender until smooth and poured into glasses. If you want a cold cocktail, you can put it in the refrigerator for 10-15 minutes. or add ice.
Coffee smoothie
Coffee smoothie with berries is both a healthy snack and a delicious dessert with a little sourness. All the ingredients are mixed in a blender until frothy and the finished cocktail is served in tall glasses. It can be decorated with fresh berries and coconut flakes.
For the smoothie you will need:
- Frozen or freshly sorted berries 150-200 g.
- 2 glasses of chilled Americano.
- 1 fresh or frozen banana.
- 1 ch. q. cocoa.
- 100 g of natural yogurt.
- Coconut flakes for decoration.
With pineapple, peach and grapefruit pulp
A smoothie made of these ingredients is a tasty and healthy breakfast option that will give you strength and energy and speed up your metabolism.
To prepare this drink you will need:
- Peel and chop 1 grapefruit.
- Add to a blender along with 100g of pineapple, cantaloupe 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 decorated with lemon slices. You can add ice to make the drink cold.
From pineapple and kiwi
Smoothie to lose weight and cleanse the body with pineapple strengthens the protective function and has an anti-inflammatory effect.
To prepare you will need:
- 200 g of fresh, frozen or canned pineapple.
- 1/3 cup of mineral water.
- 2 ripe peeled kiwis.
- Honey for sweetness (optional).
- 3-5 slices of lemon.
- 5-6 mint leaves.
All ingredients should be mixed in a blender until smooth and poured into glasses. It is better to use water from the refrigerator to keep the smoothie cool.
Tibetan smoothie
This smoothie is known all over the world for its pleasant texture and unusual taste. It helps you lose weight faster and corrects your figure.
This drink contains:
- fennel. Reduces cravings for sweets, removes harmful toxins and excess water.
- Mangosteen. It suppresses hunger and accelerates metabolism.
- Tamarind. The main advantage is that it inhibits the work of enzymes responsible for the accumulation of fat deposits.
- Langsat. Source of vitamins, calcium and iron.
- Sapodilla. This product contains substances that accelerate metabolism and strengthen the protective function of the body.
- Pledge. It stabilizes the gastrointestinal tract and regulates appetite.
These products are difficult to find in a regular store, so you can buy ready-made mixes online, you just need to mix them with water.
With apples
The main advantage of this drink is its refreshing and pleasant texture. In addition, the included apples normalize digestion. A slightly sour sweet taste lifts your mood.
This smoothie contains:
- 1/3 cup water.
- 1 apple. If it is imported, it is better to remove the skin, where preservatives are applied 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. Ready smoothie is poured into glasses with ice and decorated with mint.
Citrus fruits
A smoothie with citrus fruits gives you vitality and energy. In addition, it is good for losing weight and cleansing the body. Pineapple included in its composition accelerates metabolism and removes excess moisture. Orange fills vitamin D deficiency.
To prepare this drink you will need:
- 3-4 feijoa fruits.
- 10 fresh pineapples.
- ½ orange.
- Lime juice.
- Lemon juice.
- ½ grapefruit.
- 5-10 sea buckthorn berries.
- Water ¼ cup
All ingredients should be mixed in a mixer until smooth. Ready smoothie is poured into glasses with ice.
A fast, tasty and safe way to lose weight is to include smoothies in your diet.
After all, you can add a lot of vegetables and fruits to this drink, which are 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.