A type of drink that has been particularly popular lately are smoothies. Many girls use it to lose weight and cleanse the body. It is in this drink that you can find a large amount of vitamins and microelements that will improve the skin, body and work of internal organs.
It's 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 you drink and prepare it, you must familiarize yourself with what the drink is, what are its useful properties and properties. A smoothie is a thick cocktail that uses herbs, fruits and vegetables, mixed and blended in a blender.
The base is usually water or milk.. The drink first appeared in the United States in the late 1960s. People of absolutely all ages drank it there, but the drink was called fruit or vegetable puree. It appeared on store shelves in 1970.
Smoothies were most often sold in places specializing in healthy eating. Now it can be found in almost every big store in every country. Smoothie is an entirely English word that means a viscous, thick consistency.
Compared to ordinary juices, this drink has a huge number of advantages and characteristics:
- Useful and natural ingredients.The drink must not contain artificial colors or preservatives. That's why the shelf life is no longer than 48 hours, and if that number is higher on the packaging of the beverage from the store, we can conclude that the manufacturer used harmful substances.
- Quick to prepare. At home, smoothies can be made in 5-10 minutes, so this is a good option 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, whose energy value does not exceed 100. That is why such a drink will always be a good option for a light dinner.
- It normalizes the work of the digestive tract. The result can be seen after only 1 application.
- Lots of recipes. You will never get tired of smoothies, there are many options for preparation, 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 difficult to eat on your own. If you don't add sugar, this drink contains a lot of fiber and fat.
- It speeds up the metabolism. Vegetables, fruits and greens quickly help speed up the metabolism. They are easy to digest and filling.
- It stabilizes glucose levels. Thanks to the absence of artificial sugar, hormones return to normal.
- It helps you lose weight. If you replace 1 meal with a smoothie, you can lose up to 1. 5 kg per week.
Contraindications for the smoothie diet
Smoothies for losing weight and cleansing the body are a healthy and proper product. But there are also contraindications.
And that:
- Pregnancy. In this case, smoothies cannot become the basis of nutrition. You can drink them 1-2 times a week as a source of vitamins, fiber and useful microelements. The ban is explained by the fact that the child needs a basic and varied diet, which includes fish, meat and cereals.
- 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 introducing smoothies into the diet.
- Digestive problems based on psychological problems.The appearance and texture in such cases can trigger a gag reflex.
- Breastfeeding. Nursing mothers should use such drinks with caution because the vegetables or fruits they contain can cause allergies.
- Decreased performance and fatigue. Most often, such side effects occur when girls drink only smoothies. Due to their low calorie content, they are unable to provide the body with the necessary amount of energy. If it is misused, it can lead to a slowdown in metabolism and the appearance of diseases.
What foods are suitable for smoothies?
Smoothies for weight loss and body cleansing do not work effectively with all ingredients. Some of them can aggravate 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 every person's life. The physical and moral condition of the entire organism depends on it.
- Milk products.
- Yogurts.
- Kefir.
- Milk. If you have a goal to lose weight, it is better not to buy milk with a high fat content. Low-fat foods are also not healthy; contains the amount of essential fats reduced to a minimum. The best option is milk with a fat content of 2. 5%.
- Plant milk.
- Oatmeal.
- Coconut.
- Almonds.
- Rice.
- Vegetables. It is important to use only those products that do not cause allergies.
- Pumpkin.
- Celery.
- Cucumber.
- Tomato.
- Beet.
- Carrots.
- Fruits. You can add any products here, but it is better to choose seasonal ones. In summer it can be peaches, apricots, melons. In winter, you should give preference to tangerines, oranges and dragoons.
- Berries. Fresh and natural, they 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, 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 in ordinary ones. Superfoods include:
- Acai berries.
- Spirulina.
- Mulberry or mulberry.
- Physalis berries.
- Chia seeds.
- What-beans.
- Porridge. Most often, ordinary oatmeal is used.
Rules of preparation and consumption
In order for the smoothie to be tasty, you must follow some cooking rules:
- Most of the ingredients should be cold. A cold drink is much more pleasant to drink.
- Water or milk should not be more than 150 ml per glass. With a large amount of liquid, the smoothie turns out to be unconcentrated, and the bright taste disappears.
- A powerful blender is a must for preparation.. Only in it you can chop frozen berries, apples and herbs.
- At home, it is better to make a smoothie immediately before preparation.In 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 greens. Such cocktails can cause discomfort and abdominal pain.
- All fruits and vegetablesIt is better to peel.
Smoothie diet
A diet on such a drink should not last longer than 5 days, because smoothies do not give the body the necessary amount of energy. Because of this, irritability, irritability and dizziness occur. 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. 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 result will disappear quickly.
| Day of the week | Breakfast | Dinner | Dinner | A snack |
|---|---|---|---|---|
| Monday | Smoothie of 2 oranges with nuts and sprouted grains (can be replaced with rolled oats) | Smoothie with almond or rice milk, with a few kiwis and berries | Smoothie with bran, apricots and unsweetened 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 fresh cheese, fruit and herbs | Puree soup and vegetable smoothie with herbs and berries |
| Wednesday | "Acai bowl" with coconut milk with berries and seeds | 2-egg omelette, pumpkin smoothie | Smoothie made of boiled or baked fish, chicken and celery | 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 and melon smoothie with banana and strawberries |
| Friday | Oatmeal and smoothie with banana, berries and nuts | Chicken or fish soup with pieces, vegetable smoothie | 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 training, because without it the body has a lack of energy.
Light evening walks and morning exercises will help you lose another 1 kg. After returning to a normal diet, the weight increases by no more than 2 kg. This will be the result if you do not exceed the daily amount of calories.
Diet vegetable smoothies for weight loss and cleansing
Vegetable-based smoothies have the fewest calories. The amount of fructose in them is reduced 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, its leaves are full of protein.
You can prepare a smoothie with spinach in 5 steps:
- You must take half a banana.
- Then you need to peel the kiwi.
- After that you should drink a glass of spinach.
- Put all the ingredients in a blender and pour 150 ml of cold mineral water (you can also use plain water). Everything is mixed at high speed until smooth.
- The cocktail is poured into a glass, and if desired, you can also add a few leaves of fresh spinach for decoration. If the cocktail is warm, add 2-3 pieces of ice.
With celery
Celery is a vegetable that is 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 is generally strengthening, tonic and cleansing.
To prepare this smoothie you will need:
- Celery. This recipe requires 100 g of product, which is approximately 3 stalks. In order to crush the celery better, it should first be cut into several parts.
- Kefir. You can take any fat content; for people who lose, 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 ripest and largest ones.
- Honey. Necessary for sweetness, if the banana is ripe, you can do without this sweetener.
- Parsley.
- Cinnamon. It is important not to overdo it. For one portion of the cocktail, you literally need the tip of a teaspoon.
All ingredients should be placed in a blender and mixed. Smoothies are best served in tall glasses.
From avocados
Avocados are a healthy source of essential fats and vitamins. The taste is quite neutral, so it goes well with fruit and vegetable smoothies.
The most interesting and unusual recipe is considered to be with cucumber:
- Peel a ripe avocado and add half to a blender.
- The cucumber is cut into cubes and added to the avocado.
- For greens, you need fresh spinach. You will need 1 glass.
- The ingredients are poured over with almond milk and mineral water. Their total amount is 300 ml.
- The smoothie needs to be whipped in a blender until it becomes 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 a delicious pumpkin.
This smoothie option is perfect for fall dinners:
- The chopped pumpkin pulp is added to the blender.
- Add 1-2 cups of yogurt.
- You can add taro for sweetness and better taste.
- All ingredients must be whipped. If your smoothie turns out thick, you can add a little water.
With basil
Melon Basil Smoothie is a refreshing and healthy summer snack.
To prepare you will need:
- 250 g of ripe melon. 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. The green plant is the best. To prepare 1 glass of smoothie, you need 10-15 leaves.
- Limes. You have to squeeze the juice out of it.
- Orange. The peeled pulp of 1 fruit should be added to the blender.
- Water. Regular and mineral water go well with this smoothie.
All ingredients should 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:
- Cucumber is cut into cubes and placed in a blender. If the peel is bitter, it is better to get rid of it.
- Then add a bunch of parsley and lettuce leaves.
- The ingredients must be well mixed. 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.
"Metelka" smoothie for cleansing and weight loss
An ideal product for cleaning 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 on weekends in the morning or in the evening.
To prepare you will need:
- ½ part of beetroot fruit.
- ¼ part of a small fork 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 strong strengthening and anti-inflammatory effect.
In addition, pineapple and ginger improve and accelerate metabolism and remove toxins:
- Pineapple. It 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 warm, you can add ice.
Fruit and berry smoothie
Fruit smoothies have a more pleasant taste and can be used as a dessert. Their calorie content is 40% higher than that of vegetable smoothies.
With a banana
Banana smoothies are the most common and popular. They have a pleasant taste and smell, fill you up quickly and give you energy.
You can make this smoothie in 5 steps:
- Wash 10-15 strawberries, cut off their 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 desired, you can add cinnamon, honey and mint.
With milk
Smoothies with milk have a lighter and more delicate consistency. The taste becomes less rich and creamier. It is worth remembering that adding milk increases the calorie content of the drink by 60-80 calories.
For the milk and pear smoothie you will need:
- 1 ripe pear.
- Baked apple with honey. It can be prepared in 1. 5 minutes. in the microwave.
- Milk. If you are lactose intolerant, you can replace cow's milk with rice or almond milk.
- Peach. It is better to choose sweet and ripe varieties, fig varieties work well.
All products must be mixed with a blender at maximum speed and poured into a tall glass.
If the smoothie is warm, 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 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.
- Ripe pitted cherries. 20-30 berries.
- Honey to sweeten to taste.
- 1 pack of yogurt.
- Cinnamon of your choice.
Pour hot milk over the cereal and leave for 10 minutes. After that, transfer them to a blender, add cold yogurt and blend. Then the remaining ingredients are added and the mixture is mixed again.Pour the finished smoothie into glasses and add ice if necessary.
With fresh 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 spoons.
- Honey to taste.
- Nuts and seeds 1 tbsp.
- 100 g of cottage cheese of any fat. For people who are losing weight, it is better to use 3% or 6%.
Blend the ingredients in a blender until smooth and pour into glasses. If you want a cold cocktail, you can put it in the fridge for 10-15 minutes. or add ice.
Coffee smoothie
Coffee smoothie with berries is both a healthy snack and a delicious dessert with a slight acidity. All the ingredients are mixed in a blender until they become foamy, 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 cups cold Americano.
- 1 fresh or frozen banana.
- 1 tsp. 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 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 along with 100 g of pineapple, melon and peach.
- A bunch of parsley is added to the fruit.
- The product is whipped in a blender until smooth, poured into glasses and garnished with lemon slices. To keep the drink cold, you can add ice.
From pineapple and kiwi
Smoothie for losing weight 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 ripe peeled kiwis.
- Honey for sweetness (optional).
- Lemon 3-5 slices.
- 5-6 mint leaves.
Mix all ingredients in a blender until smooth and pour into glasses. It is better to use water from the fridge to cool the smoothie.
Tibetan smoothie
This smoothie is known all over the world for its pleasant texture and unusual taste. It helps you lose weight faster and correct your figure.
This drink contains:
- Fennel. It reduces the desire for sweets, removes harmful toxins and excess water.
- Mangosteen. Suppresses hunger and accelerates 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 substances that accelerate metabolism and strengthen the protective function of the body.
- Bail. It stabilizes the work of the gastrointestinal tract and controls appetite.
These products are difficult to find in a regular store, so you can buy ready-made mixes online that you just need to mix with water.
With an apple
The main advantage of this drink is its refreshing and pleasant texture. In addition, the apples included in the composition normalize digestion. A sweet taste with a slight acidity lifts the mood.
This smoothie contains:
- Water 1/3 cup.
- 1 apple. If it is imported, it is better to remove the skin on which 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. The finished smoothie is poured into glasses with ice and garnished with mint.
Citrus smoothie
Smoothie with citrus fruits gives you zest 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 compensates for vitamin D deficiency.
To prepare this drink you will need:
- 3-4 feijoa fruits.
- 10 pieces of fresh pineapple.
- ½ orange.
- Lime juice.
- Lemon juice.
- ½ grapefruit.
- 5-10 sea buckthorn berries.
- Water ¼ cup
Mix all ingredients in a blender until smooth. The finished smoothie is poured into glasses with ice.
A fast, 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.