Smoothies are a type of drink that has become particularly popular recently. Many girls use it to lose weight and cleanse their body. It is in this drink that you can find a large amount of vitamins and microelements that will improve the skin, body and the functioning of internal organs.
It is important to remember that smoothies are a way to diversify and balance your diet; they cannot replace all meals for a long time.
Cleansing Smoothies
Smoothies for weight loss and cleansing the body are popular among women of all ages, but before drinking and preparing them, you should be sure to familiarize yourself with what the drink is, its beneficial properties and features. A smoothie is a thick cocktail that uses herbs, fruits and vegetables, blended and pureed in a blender.
The base is most often water or milk.. This drink first appeared in the United States in the late 1960s. People of absolutely all ages drank it, but the drink was called fruit or vegetable puree. It appeared on store shelves in 1970.
Most often, smoothies were sold in establishments specializing in healthy eating. It can now be found in almost all department stores in all countries. Smoothie is an entirely English word that means a viscous and thick consistency.
Compared to regular juices, this drink has a large number of advantages and features:
- Useful and natural ingredients.The drink should not contain artificial colors or preservatives. This is why the shelf life does not exceed 48 hours. If this figure is higher on the packaging of a store-bought drink, it can be concluded that the manufacturer used harmful substances.
- Quick to prepare. At home, smoothies can be made in 5-10 minutes, so they're a good breakfast option.
- Light and low in calories. They are water or milk based, which contain few calories. They are supplemented by fruits and vegetables, the energy value of which does not exceed 100. That is why such a drink will always be a good option for a light dinner.
- Normalizes the functioning of the digestive tract. The result is visible after just 1 application.
- 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 essential substances. This smoothie is a great way to get in lots of healthy foods that are hard to eat on your own. If you don't add sugar, this drink contains a large amount of fiber and fat.
- Accelerates metabolism. Vegetables, fruits and greens 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 for losing weight and cleansing the body are a healthy and correct product. But it also has contraindications.
And that:
- 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 beneficial microelements. This ban is explained by the fact that the child needs a basic and varied diet, including fish, meat and cereals.
- Digestive tract diseases. Smoothies are a source of vegetables and fruits that can irritate the walls of the stomach and intestines. If a person suffers from diseases of these organs, it is better to consult a specialist before introducing smoothies into their diet.
- Digestive problems based on psychological problems.In such cases, the appearance and texture may trigger a gag reflex.
- Breastfeeding. Breastfeeding women should use these drinks with caution, as the vegetables or fruits they contain may cause allergies.
- Decreased performance and fatigue. Most often, these side effects occur when girls only drink smoothies. Due to their low calorie content, they are not able to provide the body with the required amount of energy. If abused, it can lead to a slowdown in metabolism and the onset of 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 worsen digestive tract problems, cause constipation or allergies.
The following products can be used in smoothies:
- Water. It is the most important and irreplaceable liquid in the life of every person. The physical and moral state of the entire organism depends on it.
- Dairy products.
- Yogurts.
- Kefir.
- Milk. If your goal is to lose weight, it is best not to buy high-fat milk. Low-fat foods are also not healthy: they contain the amount of essential fats reduced to a minimum. The best option is milk with a fat content of 2. 5%.
- Vegetable milk.
- Groats.
- Coconut.
- Almond.
- Rice.
- Vegetables. It is important to only use products that do not cause allergies.
- Pumpkin.
- Celery.
- Cucumber.
- Tomato.
- Beet.
- Carrot.
- Fruits. You can add any products here, but it is better to choose seasonal products. In summer, it can be peaches, apricots, melon. In winter, favor tangerines, oranges and persimmons.
- Berries. Fresh and natural are only available in summer. To make delicious cocktails during the cold season, 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 close to 0. Basil, dill, spinach, parsley, sage and rosemary are good greens in smoothies.
- Additional Ingredients. If you are not allergic to nuts, cashews, macadia, hazelnuts, pumpkin and sunflower seeds are suitable. Many nutritionists recommend trying superfoods. These are products with a much higher concentration of nutrients than regular products. Superfoods include:
- Acai berries.
- Spirulina.
- Mulberry or mulberry.
- Physalis berries.
- Chia seeds.
- What beans.
- Porridge. The most commonly used is plain oatmeal.
Rules for preparation and consumption
To make the smoothie delicious, you need to follow a few cooking rules:
- Most ingredients should be cold. A cold drink is much more pleasant to drink.
- Water or milk should not exceed 150 ml per glass. With a large amount of liquid, the smoothie turns out to be not very concentrated and the sharp taste disappears.
- A powerful blender is essential for preparation.. Only in it you can chop frozen berries, apples and herbs.
- At home, it is best to prepare smoothies just before preparation.This way the pulp will not have time to settle, the taste will be rich and pleasant.
- It is absolutely necessary to 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 peel.
Smoothie diet
A diet with such a drink should last no more than 5 days, since smoothies do not provide the body with the required amount of energy. Because of this, irritability, short-temperedness 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. On weekends, you should return to your normal diet. The main thing is not to eat a lot of fried, fatty and unhealthy foods, otherwise the result will quickly disappear.
| Day of the week | Breakfast | Dinner | Dinner | Snack |
|---|---|---|---|---|
| Monday | Smoothie of 2 oranges with nuts and sprouted grains (can be replaced with oatmeal) | Almond or rice milk smoothie, with some kiwis and berries | Smoothie with bran, apricots and unsweetened yogurt | Tomato and Carrot Smoothie/Peach, Apple and Berry Smoothie |
| Tuesday | Oat or rice porridge with water/milk, fruit smoothie | Fish or chicken broth in small pieces, vegetable smoothie | Cottage cheese, fruit and herb smoothie | Vegetable puree soup and smoothie with herbs and berries |
| Wednesday | "Acai bowl" in coconut milk with berries and seeds | 2 egg omelette, pumpkin smoothie | Smoothie with boiled or baked fish, chicken and celery | Almond Milk Fruit Smoothie |
| THURSDAY | Sandwiches with wholemeal bread, salad and lightly salted salmon. Vegetable Smoothie | Coconut milk, apple and spinach smoothie | 2 egg omelette and vegetable smoothie | Watermelon-melon smoothie/smoothie with banana and strawberries |
| Friday | Oatmeal and Banana, Berry and Nut Smoothie | Chicken or fish broth with pieces, vegetable smoothie | Kefir and celery smoothie | A handful of nuts/smoothie 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 workouts, because without it the body lacks energy.
Light evening walks and morning exercises will help you lose 1 extra kg. After returning to a normal diet, weight increases by no more than 2 kg. This will be the result if you do not exceed the daily calorie intake.
Plant-based diet smoothies for weight loss and cleansing
Vegetable-based smoothies are the lowest in calories. The amount of fructose contained in them is reduced to a minimum, therefore they are considered the healthiest.
With spinach
Spinach contains a large number of beneficial vitamins C, A, B1, B2, B6, PP, P, E, D2, K. In addition, its leaves are filled with a lot of protein.
You can make a spinach smoothie in 5 steps:
- You need to take half a banana.
- Next you need to peel the kiwi.
- Then you need to have a glass of spinach.
- All ingredients are placed in a blender and poured with 150 ml of cold mineral water (you can use regular water). Everything is mixed at high speed until smooth.
- The cocktail is poured into a glass, if desired, you can add a few leaves of fresh spinach for decoration. If the cocktail is lukewarm, 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. Additionally, it contains calcium, magnesium, pectin, phosphorus and iron. Thanks to its rich composition, celery has a general strengthening, toning and cleansing effect.
To prepare this smoothie you will need:
- Celery. This recipe requires 100 g of product, or approximately 3 stems. In order for the celery to be crushed better, it must first be cut into several pieces.
- Kefir. You can take any fat content; for people losing weight, 1% is best. You need ½ cup of kefir.
- Water. It must be cold, you need ¼ cup.
- Banana. It is better to choose the ripest and largest ones.
- Dear. Essential for sweetness, if the banana is ripe, you can do without this sweetener.
- Parsley.
- Cinnamon. It's important not to overdo it. For one serving of cocktail, you literally need the end of a teaspoon.
All ingredients should be placed in a blender and mixed. Smoothies are best served in tall glasses.
From the lawyer
Avocado is a healthy source of essential fats and vitamins. The taste is quite neutral, so it fits well in fruit and vegetable smoothies.
The most interesting and unusual recipe is with cucumber:
- Peel the ripe avocado and add half to the blender.
- The cucumber is cut into cubes and added to the avocado.
- For the greens, you need fresh spinach. You will need 1 glass.
- The ingredients are poured with almond milk and mineral water. Their total quantity is 300 ml.
- The 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 according to your taste.
Pumpkin
A quick and easy way to cook and eat pumpkin deliciously.
This smoothie option is perfect for fall dinners:
- Chopped pumpkin pulp is added to the blender.
- Add 1 to 2 cups of yogurt.
- For more sweetness and improved taste, you can add persimmon.
- All ingredients must be whisked. If the smoothie turns out to be thick, you can add a little water.
With basil
Melon Basil Smoothie is a refreshing and healthy summer snack.
To prepare it, you will need:
- 250 g ripe melon. You can buy the fruits in advance and leave them in a warm place for 1-2 days. This will make the pulp sweeter and softer.
- Basil. A green plant is preferable. To prepare 1 glass of smoothie, you need 10-15 leaves.
- Lime. You need to extract the juice from it.
- Orange. The peeled pulp of a fruit should be added to the blender.
- Water. Both plain water and mineral water go well with this smoothie.
All ingredients must be whisked. 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 huge amount of fiber and vitamins:
- The cucumber is cut into cubes and placed in a blender. If the skin is bitter, it is better to get rid of it.
- Then add a bunch of parsley and lettuce leaves.
- The ingredients must be beaten 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 "Metelka" for cleansing and weight loss
An ideal product to cleanse the intestines, rejuvenate the skin and promote health. All vegetables are used raw. The smoothie has a pronounced laxative effect, so you should drink it on weekends in the morning or evening.
To prepare, you will need:
- ½ part beet fruit.
- ¼ part of a small forkful of white cabbage.
- ½ carrot.
- Water.
- 1 drop of lemon juice.
- 1 drop of olive oil.
The 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 powerful strengthening and anti-inflammatory effect.
In addition, pineapple and ginger improve and accelerate metabolism and eliminate 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. spoons of turmeric.
- 1 tbsp. L. grated ginger root.
All ingredients must be mixed in a blender. If the smoothie is lukewarm, 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 that of plant-based smoothies.
With banana
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 to 15 strawberries, cut the leaves and put them in a blender.
- Add 1 ripe banana to the berries.
- Almond, coconut or cow's milk are often used as a base.
- All ingredients should be whipped until a smooth and light foam forms.
- If you wish, you can add cinnamon, honey and mint.
With milk
Milk smoothies have a lighter, more delicate consistency. The taste becomes less rich and creamier. It is worth remembering that with the addition of milk, the calorie content of the drink increases by 60-80 calories.
For a milk-pear smoothie you will need:
- 1 ripe pear.
- Apple cooked with honey. It can be prepared in 1. 5 minutes. in the microwave.
- Milk. If you are lactose intolerant, cow's milk can be replaced with rice or almond milk.
- Fishing. 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 lukewarm, you can add ice.
With oatmeal
A delicious and delicate smoothie that will be an ideal dessert for people with sensitive stomachs. Oatmeal normalizes 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 cooking" on the box. You need 2 large spoons of cereal.
- Milk 1 glass. You can use any of them.
- Ripe pitted cherries. 20-30 berries.
- Honey for sweetness in taste.
- 1 packet of yogurt.
- Cinnamon optional.
Pour the hot milk over the cereal and let it sit for 10 minutes. After that, you need to transfer them to a blender 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, airiest texture. It's also a good source of protein, making it a great post-workout snack or dinner.
It will be necessary:
- 1 glass 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 losing weight, it is best to use 3% or 6%.
The ingredients are mixed until smooth in a blender and poured into glasses. If you want a cold cocktail, you can put it in the refrigerator for 10 to 15 minutes. or add ice.
Coffee Smoothie
A coffee and berry smoothie is both a healthy snack and a delicious, slightly tart dessert. All ingredients are mixed in a blender until foam 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:
- Assorted fresh or frozen berries 150-200 g.
- 2 cups fresh Americano.
- 1 fresh or frozen banana.
- 1 C. cocoa.
- 100 g of natural yogurt.
- Coconut flakes for decoration.
With pineapple, peach and grapefruit pulp
A smoothie with these ingredients is a tasty and healthy breakfast option that will give you strength and energy and speed up your metabolism.
To make this drink you need:
- Peel and chop 1 grapefruit.
- Add it to the blender with 100 g of pineapple, melon and peach.
- 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. To make the drink cold, you can add ice.
Pineapple and kiwi
A smoothie for weight loss and cleansing 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 glass of mineral water.
- 2 peeled ripe kiwis.
- Honey for sweetness (optional).
- Lemon 3-5 slices.
- 5-6 mint leaves.
All ingredients should be mixed in a blender until smooth and poured into glasses. It's best 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. It reduces cravings for sweets, eliminates harmful toxins and excess water.
- Mangosteen. It suppresses hunger and speeds up metabolism.
- Tamarind. The main advantage is to block the work of the enzymes responsible for the accumulation of fatty deposits.
- Langsat. Source of vitamins, calcium and iron.
- Sapodilla. This product contains substances that accelerate metabolism and strengthen the protective function of the body.
- Bail. It stabilizes the gastrointestinal tract and controls appetite.
These products are difficult to find in a regular store, so you can buy ready-made mixtures online that you just need to mix with water.
With apple
The main advantage of this drink is its refreshing and pleasant texture. In addition, apples included in the composition normalize digestion. The sweet taste with a slight sourness cheers you up.
This smoothie contains:
- Drizzle 1/3 cup.
- 1 apple. If imported, it is best to remove the skin with preservatives 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. The finished smoothie is poured into glasses with ice and garnished with mint.
Citrus Smoothie
A citrus smoothie gives you a boost of liveliness and energy. In addition, it is good for losing weight and cleansing the body. Pineapple included in the composition accelerates metabolism and removes excess moisture. Orange fills the lack of vitamin D.
To prepare this drink you will need:
- 3-4 feijoa fruits.
- 10 pieces of fresh pineapple.
- ½ orange.
- Lime juice.
- Lemon juice.
- ½ grapefruit.
- 5 to 10 sea buckthorn berries.
- Water ¼ cup
All ingredients should be mixed in a blender until smooth. The finished smoothie is poured into glasses 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, which is rich in essential fats, proteins, carbohydrates and vitamins. In addition, it can be used to lose weight and cleanse the body shortly before or after vacation.