Smoothie is a thick cocktail based on fruits, vegetables or berries with the addition of nutritious fillers for every taste. This definition covers all the factors of smoothie popularity for a healthy diet and weight loss. Let's analyze each of them.
- Smoothie consistency(density) allows you to eat with a spoon, not drink, which contributes to better satiety. Drinking tea, coffee, juices, milk, kefir - whatever, you do not resort to chewing, but the chewing process is the one that sends a signal to the brain "I eat, I ate. " When food is chewed, fermentation or digestion begins in the mouth, which helps betterabsorption of nutrients. Drinks, on the other hand, do not give the desired feeling of satiety, after which you will starve very quickly.
- Smoothies combine in their compositionseveral flavors- sour, sweet, and sometimes even bitter and salty. The addition of various spices gives extra color to the cocktail. But the variety of flavors is one of the important factors in full saturation.
- The color scheme of smoothies is another favorable factor for weight loss. Not only does a variety of delicious sensations give a person a feeling of satiety, but alsoa combination of different color shades. . . A rich selection of natural colors delights the eye and allows you to feel a rush of positive emotions.
- Smoothies will prevent you from committing the "sin of weight loss" overeating. You can easily with themcontrol the portion, the amount of ingredients and their caloric content. . . Most often, smoothie recipes are designed for just one serving, a maximum of two. In the second case, the smoothie should be shared with the neighbor.
- Ease and speed of preparationsmoothies make this type of food ideal for those who are always in a hurry, as well as in case of severe hunger. Just put all the ingredients in a blender and grind - the dish is ready and the breakdown of hunger is bypassed.
What to add to diet smoothies?
To fully enjoy smoothies and lose weight successfully on them, you need to know how to put together a weight loss smoothie.
The basis of any smoothie is a liquid base in the amount of 1-2 glasses for 1-2 portions. Rightliquidit must first be poured into a blender to make the mixing process smooth. When choosing a base, focus on your eating habits as well as your taste and eating preferences.
Forsmoothie basicsfits:
- skim milk - turns a smoothie into a milkshake for a mild flavor
- yogurt - enriches smoothies with proteins, probiotics and calcium;
- kefir - together with yogurt makes the drink more nutritious and valuable in terms of nutrients;
- freshly squeezed fruit juice - increases the nutritional value of the cocktail and improves the taste, but adds a lot of sugar (fructose), increasing its caloric content;
- water is the most readily available component that will not add extra calories.
Fruits and berrieshalf a glass is the next most important component of smoothies. They can be mixed with each other, make cocktails on just one type of fruit, and even combined with vegetables and herbs. Fruits and berries with less sugar are usually suitable for diet fruit smoothies. However, the dose of the components allows, for the most part, the use of any fruit you like. A great alternative to fresh berries and fruits will be "frozen" which can be found in stores all year round. Real great refreshing cocktails that do not need to add ice or even a liquid base - frozen ingredients replace both.
What kindberry and fruit fillersfits:
- bananasIt is one of the most popular ingredients of smoothies that can be combined with many additives: pears or apples, oatmeal or nuts, milk or yogurt, strawberries or kiwi. Bananas give a smoother thick consistency and a unique aroma;
- pineapple- This tropical fruit is often found in dietary smoothies due to bromelain, known for its "smashing" properties. Pineapple smoothies also have a pleasant acidity and freshness;
- apples- the most affordable and most consumed fruit, full of fiber, vitamins and fragrant juice;
- kiwi and mango- these tropical "guests" have already become permanent on our table. Combining them with traditional apples and bananas, which are also tropical foreigners, you can get an incredibly exotic smoothie flavor;
- Strawberry- this berry is as attractive on the outside as it is delicious on the inside. It is rich in fiber, vitamins and antioxidants. And how nice it looks, cut in half or slices! So, what is a strawberry smoothie?
- blueberries, currants, cranberries, cranberries, sea buckthornand other berries are a real storehouse of nutrients. Choose any - your diet smoothies for weight loss will only get better than them.
Vegetables and greensadd in a volume of half a glass, as well as fruit fillings. Greens are the best source of vitamins, minerals and fiber, so be sure to add it to improve digestion, maintain beauty and overall health. Vegetables also have more vitamins than fruits, so include them often in your smoothie diet.
Giveadditional flavorsYou can add the following ingredients to the smoothie:
- thick yogurts (a quarter cup) - for a thicker consistency;
- honey (half a spoon) - for a sweeter taste;
- dates, figs, prunes (3-4 pieces) - for higher density and sweet taste;
- cinnamon, ginger, cocoa powder, vanilla (half a teaspoon) - for complex aromas, more complex taste and faster metabolism.
Protein and energy supplements and superfoodsthey help make smoothies not only a delicious and nutritious diet shake, but also a complete meal, balanced in protein, fat and carbohydrates. This includes:
- protein sports blends (protein isolates and concentrates, casein);
- flaxseed;
- chia seeds;
- spirulina;
- acai berries;
- oat bran;
- ground oatmeal;
- ground walnuts.
Which foods should not be added to diet smoothies for weight loss
Now that you know how to make the perfect smoothie for a slim figure, it’s worth taking a look at this list of "dangerous" ingredients to avoid. Carried away by losing weight on smoothies, it is easy to overdo it with "forbidden" products, which will take you further from the goal, or even completely demotivate you.
- Canned fruits and vegetablesthey contain a lot of added sugar, because it is an excellent preservative. Don’t buy them if you’re on a diet. Take only fresh or frozen food.
- Fatty dairy productshave a high calorie content. Of course, a banana, mixed with thick, thick sour cream, together with a guest of nuts, is just a picture, but on such a diet you will have to completely forget about losing weight.
- Dairy products with sweet fillings contain additional sugar, which has nothing to do with weight loss. Be sure to exclude yogurts, milkshakes, snowballs and other foods that contain sugar.
- Sports supplements with a large amount of carbohydrates are suitable for those who gain muscle mass, but are not suitable for weight loss. The so-called "gainers" contain a lot of unnecessary calories, which makes them absolutely unsuitable for weight loss. Choose only proteins in which the carbohydrate content is low enough (about 8 g per 100 g) or in which there are none at all.
Attention!If you seriously decide to lose weight and lose weight, be sure to read the composition of the products you buy. Pay attention to the sugar content, sugar additives (molasses, dextrose, maltodextrin, fructose and other sweets), the amount of fat and carbohydrates. Remember that even a small sweet, supposedly "real" protein bar can ruin all your efforts simply because it contains, in addition to protein, a large proportion of sugar.
Smoothie recipes for weight loss
If you are new to smoothies, check out our selection of diet recipes for weight loss.
Banana strawberry smoothie: a recipe for a slim waist
Ingredients
- strawberries - 10 berries;
- ripe bananas - 2 pcs. ;
- skim milk - 2 tbsp;
- ground peanuts - 2 tbsp;
- vanilla - to taste;
- ice - optional.
Cooking method:
- Peel a banana, grate it and slice it.
- Wash the strawberries, remove the stalks.
- If you use ice, crush it partially beforehand.
- Put all the ingredients in a blender bowl and start stirring on low speed, gradually changing to high speed until smooth.
- Pour the smoothie into glasses and serve.
Banana and kiwi smoothie: a recipe for weight loss
Ingredients
- kiwi - 2 pcs. ;
- ripe banana - 1 pc. ;
- skim milk - 1 tbsp;
- natural low-fat yogurt - 1 tbsp;
- almonds - for decoration;
- vanilla to taste.
Cooking method:
- Wash the kiwi, remove the meat from the skin with a small spoon and place in a mixing bowl.
- Peel a banana, grate it and add to the kiwi.
- Add milk, yogurt and vanilla to the fruit and grind everything with a blender until smooth.
- Pour the smoothie into glasses and sprinkle with chopped almonds.
Banana Paradise smoothie
Ingredients
- ripe bananas - 2 pcs. ;
- dates - 6 pcs. ;
- walnuts or other nuts - 2 tbsp;
- cocoa powder - 1 tbsp;
- water - 1 tbsp.
Cooking method:
- Peel a banana, grate it and slice it.
- If necessary, remove the stones from the dates, rinse with warm water.
- Put all the ingredients in a blender bowl and grind until smooth.
- Pour into glasses, garnish with a couple of nuts and serve.
Attention!Diet smoothies, which contain ingredients with a high sugar content (bananas, dates, figs, grapes, honey, etc. ), can be used for weight loss only during the day - for breakfast, lunch and snacks.
Pear smoothie with blueberries
Ingredients
- ripe large pears - 2 pcs. ;
- blueberries or blueberries - 150 g;
- fresh lettuce leaves - 1 bunch.
Cooking method:
- Wash the pears, remove the core.
- Wash the salad, let the water drain and tear the leaves with your hands.
- Process the berries as needed.
- Put all the ingredients in a bowl and whisk with a blender until smooth.
- Pour the cocktail into glasses, put a few berries on top for decoration.
Smoothie with mango-orange yogurt
Ingredients
- natural low-fat yogurt - 100 ml;
- mango - 1 pc. ;
- orange - 1 pc. ;
- banana - 1 pc. ;
- honey - 1 teaspoon;
- ice to taste.
Cooking method:
- Peel a mango, grate it and squeeze the juice.
- Peel an orange, grate it and remove the films.
- Peel a banana, cut it into pieces.
- Put the prepared fruit in a bowl, pour yogurt, honey, add ice as desired.
- Start stirring the shake on low speed, gradually increasing until it becomes smooth.
- Transfer to glasses and serve.
Blueberry oatmeal smoothie
Ingredients
- blueberries - 0, 5 tbsp;
- oatmeal - 0, 25 tbsp;
- banana - 0, 5 pcs. ;
- natural fat-free yogurt - 150 g;
- skim milk - 0, 5 tbsp;
- lemon zest - 0, 25 tsp;
- ice - 1 cube.
Cooking method:
- Peel a squash, grate it and slice the banana.
- Pour milk into a blender bowl, add yogurt and other ingredients.
- Whisk everything on medium speed until smooth.
- Transfer the smoothie to a glass, garnish with a slice of lemon and serve.
Fruit smoothie with banana and strawberry
Ingredients
- banana - 1 pc. ;
- blackberries - 12 berries;
- strawberries - 10 berries;
- pineapple - 15 pieces;
- spinach - 1 large connection;
- skim milk - 350 ml;
- honey (optional) - 2 tbsp
Cooking method:
- Peel and slice the bananas.
- Pour milk into a blender bowl, add chopped banana and other ingredients.
- Grind everything with a blender until smooth and serve immediately.
Green smoothie: a simple blender recipe
Ingredients
- celery - 2 stalks;
- spinach leaves - 1 handful;
- parsley cabbage - 1 bunch;
- cucumber - 1 pc. ;
- banana - 1 pc. ;
- lemon - 1 pc.
Cooking method:
- Peel a cucumber, cut it.
- Wash the celery and cut it into short pieces.
- If necessary, wash spinach and primrose.
- Peel a banana, grate it and slice it.
- Fold the prepared ingredients into a whisk bowl, squeeze the lemon juice into it.
- Whisk everything until smooth and pour into glasses.
Green smoothie for weight loss with celery
Ingredients
- celery - 4 stalks;
- green apples - 2 pcs. ;
- cucumber - 1 pc. ;
- ginger root - a piece of 2-3 cm;
- primrose - 1 connection;
- lemon - 1 pc. ;
- sugar substitute - to taste and desire.
Cooking method:
- Wash celery, cut into short pieces.
- Wash the apples, peel them and cut them into cubes if desired.
- Peel a cucumber, cut it.
- Peel a squash, grate it and slice it.
- Squeeze the lemon juice.
- Wash and dry the primrose.
- Put all the ingredients in a blender bowl and add a sugar substitute if desired.
- Whisk in a smoothie until smooth. If the drink is too thick, add clean water.
Green smoothie "Vitamin" for weight loss
Ingredients
- broccoli - 4 inflorescences;
- green apple - 1 pc. ;
- spinach - 100 g;
- carrots - 1 pc. ;
- orange juice - 250 ml.
Cooking method:
- Wash vegetables, herbs and fruits, cut them randomly so that they are easier to process with a blender.
- Put everything in a blender bowl, pour in the orange juice and whisk with a blender, starting at a slow speed.
- Finish whipping the shake when the consistency and color are even.
- Pour into glasses and serve.
Slimming Detox
Smoothies are a great way to cleanse the body of toxins and toxins, speed up metabolism, improve skin condition and get a fresh look. This system is called detox. It has a beneficial effect on the overall condition and gives energy.
People especially need detoxificationwho eat a lot of meat and fat, use sausages and flour products. It is recommended to carry out cleaning programs for those who have bad habits - smoking and drinking alcohol.
The detoxification program should be carried out properly, pre-preparing the body for cleansing. For a few days it is worth excluding from the diet foods that contain large amounts of fat and sugar, as well as sausages and smoked products. Coffee lovers are advised to refuse the invigorating beverage for the entire cleaning time. In the preparation phase, you need to eat more vegetables, fruits and berries, as well as drink plenty of clean water. After detoxification on smoothies, you have to find a way out - repeat the preparation phase, excluding harmful products and adding useful ones.
Advantages of smoothies for weight loss cleansing:
- weight loss;
- reduction of allergic reactions to food;
- improving the color of the skin of the face and body;
- solving digestive problems;
- strengthening the immune system;
- increased energy levels.
Here are some recipes for detoxifying weight loss smoothies.
Green detox smoothie for weight loss
Ingredients
- green apple - 1 pc. ;
- spinach - 1 handful;
- celery - 1 stalk;
- pear - 1 pc. ;
- linseed oil - 1 tbsp
Cooking method:
- Wash the apple, chop coarsely and squeeze the juice.
- Wash spinach and celery, coarsely chop celery.
- Wash the pear, cut into large pieces, remove the core.
- Pour flaxseed oil and spinach into a blender bowl in apple juice, whisk until smooth.
- Then add the pear and celery, grind everything again until smooth.
- Pour the cocktail into glasses and consume immediately.
Cooking option: if you don’t have a juicer, then use an apple with pulp, removing some of its seeds.
tip:A green flaxseed oil detox is best eaten in the morning on an empty stomach, after drinking a couple of glasses of clean water.
Green smoothie for lunch
Ingredients
- banana - 1 pc. ;
- green apple - 1 pc. ;
- hazelnuts - 15 kernels;
- spinach - 30 g;
- flax seeds - 1 tbsp;
- water - 100 ml.
Cooking method:
- Peel a banana, grate it and slice it arbitrarily.
- Wash the apple, cut it into larger pieces, remove the middle.
- Grind the hazelnuts and water with a blender, add the spinach, chop again.
- Whisk together the apple, banana and flax seeds along with the mixture of nuts and spinach.
- Pour into glasses, garnish with a couple of walnuts and serve.
Fruit and vegetable smoothie
Ingredients
- apple - 1 pc. ;
- banana - 1 pc. ;
- nectarine - 1 pc. ;
- carrots - 1 pc. ;
- broccoli - 2 inflorescences;
- lemon - 1 pc. ;
- water -100 ml.
Cooking method:
- Coarsely slice the apple, remove the core.
- Peel a banana and cut it into slices.
- Nectarines remove the bone, cut it into pieces.
- Peel a carrot, grate it.
- Put all the ingredients in a blender bowl, pour in the lemon juice and water.
- Whisk the smoothie on medium speed until smooth, pour into glasses and serve.
Vegetable detox smoothie
Ingredients
- celery - 2 stalks;
- cherry tomato - 5 pcs. ;
- sweet pepper - 1 pc. ;
- spinach - 1 handful;
- primrose - 1 small connection.
Cooking method:
- Wash and dry vegetables and herbs.
- Peel a squash, grate it and cut it into cubes.
- Chop the herring, lightly chop the parsley.
- Put all the ingredients in a blender and mix until smooth.
- Transfer the smoothie to a bowl and serve.
Green smoothie with mango
Ingredients
- lettuce leaves - 1 bunch;
- spinach - 1 connection;
- mango - 2 pcs. ;
- large green apple - 2 pcs. ;
- ice - 4 cubes.
Cooking method:
- Peel a mango, grate it and chop it finely.
- Squeeze the apple juice, tear the lettuce leaves with your hands.
- Pour the juice into a blender bowl, add ice, mango pieces, spinach leaves and lettuce.
- Beat everything at a slow speed, then go at a higher speed.
- Pour the smoothie into glasses and serve.
tip:if you use frozen fruit, you don’t have to add ice to the cocktail.
Detox cleansing shakes can be consumed during the day, replacing all meals during the day. In this case, cleaning can be carried out for 1-2 days. If you use smoothies only for weight loss, replace them with 1-2 meals a day. For example, a fruit smoothie for breakfast or a first snack, or a vegetable smoothie for dinner or a late snack.