Smoothies have long been entrenched in the ranking of healthy breakfasts and snacks. They do not harm the figure and saturate the body with essential vitamins and microelements. In the spring, when you often don’t have enough energy to be active, you often crave sweets, but at the same time it’s time to get back into ideal shape for the swimming season, this is a real salvation for those who are always busy. Due to the large amount of fiber and dietary fiber, smoothies made from berries, fruits, vegetables, salads and plant-based milk satisfy hunger for a long time and allow you to forget about sandwiches and chocolate bars, which most often lead to excess weight gain. In addition, such drinks improve digestion and speed up metabolism. Some of them are so delicious that they will easily prevent you from wanting to eat forbidden desserts.
BeautyHack has already appreciated the benefits of smoothies and has collected 15 simple and delicious recipes for you that will help you quickly say goodbye to those extra pounds.
Apple-carrot smoothie
A tasty and bright combination of carrots and apples will fill you with energy for the whole day. To prepare this smoothie, grind one apple, one carrot and 100 ml of still mineral water in a blender. Peel the apple from the seeds and cut into slices straight with the peel - it contains a large amount of vitamins and fiber. Pour the finished smoothie into a glass and garnish with mint leaves. To make an apple-fruit smoothie especially invigorating, add a little ginger to the drink, and add half a banana to the smoothie for nutrition.
Strawberry banana smoothie
The strawberry season is about to begin, which means it’s time to include in your menu a bright, refreshing and low-calorie strawberry and banana smoothie, familiar to many since childhood. True, then many people added milk or ice cream to the mug, but we know a healthier option.
For it you will need: 200-300 grams of strawberries, a couple of mint sprigs, half an apple, half a banana, a tablespoon of lemon juice and 100 ml of still mineral water. Wash all ingredients thoroughly and cut into small pieces. Blend strawberries and mint with mineral water, then add apple, banana and lemon juice to the berry mixture. Want a more refreshing cocktail? Add a few ice cubes to the finished smoothie.
Smoothie with pineapple and green tea
Green tea is a source of antioxidants and many other active microelements that effectively fight extra pounds, and pineapple is one of the richest sources of the bromelain enzyme, which also promotes good digestion and speeds up metabolism. And the best part is that green tea and pineapple make a delicious, refreshing and healthy smoothie.
To prepare a dietary cocktail, blend one cucumber, a bunch of spinach, 200-300 grams of peeled pineapple, the juice of half a lemon, 250 ml of green tea and a piece of ginger in a blender. This green smoothie will be a delicious replacement for a light dinner.
Sample menu
To correctly create a menu, you need to distribute meals by hour, calculate the calorie content and volume of portions, and decide on additional products, if necessary. To avoid any particular difficulties with this, we offer a template that will guide you.
Taking into account the features of the menu, you can plan your personal diet by changing something in this template to suit you.
Keep in mind. Nutritionists recognize the green drink as the most beneficial smoothie for weight loss.
Blueberry-orange yogurt for weight loss
Blueberries contain a large amount of vitamins and microelements beneficial to the body, and blueberry juice has the ability to cleanse the body and speed up the functioning of the entire digestive system, so consuming this berry promotes weight loss. Another unique property of blueberries is that they retain their beneficial properties even when frozen.
To prepare a healthy blueberry smoothie, mix 100 grams of washed berries (fresh or frozen), 300 grams of orange pulp and 250 ml of natural yogurt - this combination will replace breakfast or dessert. You can also freeze the prepared blueberry smoothie and eat it like ice cream.
The essence of the technique
A fasting day with smoothies is a great option for those who want to lose from 1 to 4 kilograms without harming their health. You should also expect strengthened immunity and improved gastrointestinal function. The main thing is not to spend more than three fasting days in a row, otherwise it will harm the digestive system. The best option is 1 day a week or 3 days in 2 weeks.
The essence of a fasting day is to replace a regular meal with a smoothie, and drink plenty of water in between. If saturation does not occur, then you can trick the brain and eat the smoothie with a teaspoon. Since there are few calories coming in, the body will be forced to take energy from its own fat reserves.
Smoothie with cucumber and apple
Another option for a diet cocktail that will be an ideal dinner replacement. And which is very easy to prepare! To do this, simply blend half a green apple, a small cucumber, a couple of mint sprigs and 100 ml of regular or plant milk with a blender. Light and invigorating, such a smoothie will lift your spirits, and it will become much easier to lose those extra centimeters on your waist and hips.
Vegetable smoothie with broccoli and spinach
If you love greens and vegetables, and also love to experiment, then the recipe for such a diet cocktail is definitely for you!
You will need 300 grams of broccoli - you do not need to cook the broccoli first, you can use fresh or defrosted vegetables. To the broccoli, add the juice of half a lemon or lime, a bunch of spinach and a green apple cut into slices. Beat all the ingredients thoroughly with a blender, and garnish the finished drink with mint leaves - the ideal low-calorie and healthy dessert is ready!
Recommendations
A properly organized fasting day is a guarantee of 100% weight loss. If you decide to lose weight with a smoothie, learn how to prepare and use it. This is the only way to get the maximum benefit to achieve your goal.
- The best ingredients for making diet drinks are apples, kiwis, plums, apricots, any berries and vegetables (except potatoes and corn).
- Do not use high-calorie additives such as sherbet, ice cream or cream.
- The drink should be thick, so do not remove the skins from the products; even seeds are allowed. There should be more fruit and berry puree than milk base.
- 2-3 days before your fast, indulge in soups and drinks to accustom your stomach to liquid food.
- If the vegetable drink seems too bland, you can add seaweed powder instead of salt. The taste will change for the better, but there will be no harm.
- Try chewing the prepared liquid rather than drinking it so that your brain receives a signal to eat a full meal. You will see - then no feeling of hunger will arise.
- The drink should not be cold, otherwise it will awaken your appetite. You'll definitely want some extra.
- You can’t chew anything during the day, no matter how much you want to, not even chewing gum.
- In addition to 1.5 liters of smoothies, drink as much plain water as possible (at least 2 liters).
- Sports activities on fasting days are not recommended, so as not to further weaken the body.
- You can choose one recipe and sit on it all day. Or you can use several for variety.
- Frequency - 2-3 times a month.
Do not forget that any fasting day (including this one) is a mini-diet, and it is very important to exit it correctly. Otherwise, everything that you have achieved with such difficulty will return to you the very next day, and with interest at that.
Be especially careful with drinking systems like this, when your stomach has not taken solid food for a whole day and is thoroughly relaxed. To return it to its previous state, within 2-3 days after unloading, gradually switch to your usual diet.
This is interesting. According to studies, smoothies have an almost therapeutic effect on the nervous system. After a couple of glasses of a tasty drink, people become more cheerful, forget about pressing problems and smile more often.
Coffee smoothie with cottage cheese and coconut
Want to treat yourself to a low-calorie dessert? Try the combination of invigorating freshly brewed coffee with coconut and cottage cheese. This smoothie is rich in protein, calcium, phosphorus and B vitamins, so it will not only delight you with a pleasant taste, but will also make you feel full for a long time.
To prepare it, use a blender to mix 3 tablespoons of cottage cheese, 200 ml of natural yogurt, 50 ml of freshly brewed chilled coffee, a banana and a tablespoon of coconut flakes. And if you want to give the cocktail a pleasant chocolate taste (you will find out how to replace sweets and sugar here), add another teaspoon of cocoa powder and a little cinnamon to the smoothie.
Green smoothie with lime and kiwi
A smoothie based on green tea and fruits rich in vitamin C will help you recharge yourself with energy for the whole day and start all metabolic processes important for weight loss.
To get an invigorating mix, you will need half a green apple, one peeled kiwi, 250 ml of iced tea and the juice of half a lime. Beat all ingredients with a blender and enjoy a refreshing cocktail.
Recipes
It is very easy to recharge yourself in a good mood. Just make colorful smoothies and enjoy the taste.
Beet mood
Prick the beets with a fork and microwave in a cup with a lid for 15 minutes. Cool, peel, cut into pieces and throw into a blender with 100 g of frozen berries. Pour 300 ml of cherry juice into the mixture, season with vanilla and beat.
Vitamin cocktail
Cut 150 grams of any young cabbage, 1 cucumber, half a zucchini, a bunch of greens and add 150 grams of canned or fresh pineapples to them. Beat this mass in a blender with 150 ml of cold green tea, lemon juice (from one lemon) and season with 1 tbsp. l. grated ginger root.
Banana energy
Peel 2 bananas, cut into pieces and place in the freezer for 15–20 minutes. In a blender, combine half an apple, several berries and chilled bananas. Pour 100 ml of milk and beat until smooth.
Berry surprise
Mix 1 cup of any frozen or fresh berries in a blender. Can be different. Pour the mixture with half a glass of grape and cherry juice. Dilute with water if necessary. Add a pinch of nutmeg.
Interesting!
Berry-citrus cocktail
A smoothie based on raspberries, strawberries, grapefruit and orange turns out bright, aromatic and incredibly healthy - vitamin C, which these fruits and berries are rich in, cleanses the body of toxins and promotes weight loss.
To prepare such an invigorating cocktail, blend 100 grams of raspberries, 100 grams of strawberries, a quarter of grapefruit pulp, a quarter of orange pulp and 100 ml of still mineral water. And if you want to make your smoothie more nutritious, replace the water with natural yogurt.
Rules for preparing the drink
A few rules for the right smoothie:
- Use only fresh fruits and vegetables. Overripe and slightly spoiled fruits will, at best, make the cocktail watery, and at worst, they can cause poisoning.
- Do not deprive yourself of the taste and aroma of foods by adding ice or water. It is better to put fruits, berries or vegetables in the freezer for 20-30 minutes, first removing the skin that you are not going to beat. For example, from a banana.
- Also, do not add milk, as it does not go well with many fruits and may curdle. Use fermented milk products: kefir, yogurt, fermented baked milk and so on. A good option would be low-fat cottage cheese.
- Don't sweeten your smoothies to avoid adding extra calories. Better get creative with sour and sweet berries.
- Add seeds, nuts, bran, seeds and grains to increase the detox effect several times.
Smoothie with cucumber and avocado
All the ingredients in this green smoothie speed up your metabolism and are rich in nutrients that keep you full for a long time, therefore helping you lose weight. To prepare it, take half a green apple, half a cucumber, half an avocado (find 7 simple recipes with avocado here), one kiwi and 200 ml of any plant milk. Mix all the ingredients in a blender - a light and tasty salad in a glass is ready!
Banana lime smoothie
Fruit smoothies not only look beautiful, but also saturate the body with vitamins and beneficial microelements. They are also very tasty and low in calories! One such diet smoothie is the Banana Lime Cocktail.
To prepare it, blend one banana, 150 ml of kefir or low-fat yogurt, 2-3 tablespoons of lime juice and a pinch of vanilla. This drink strengthens the immune system, improves the functioning of the digestive system, promotes muscle tissue restoration and weight loss.
Contraindications
First of all, people with digestive system problems should abandon the idea of holding a fasting day. Pregnant and lactating women can replace only one meal with a smoothie, but it is better to consult a specialist in advance. Also, you should not add foods to the cocktail that you are or may be allergic to.
There are several other contraindications: problems with veins, swelling, old age, cystitis, pressure surges and diabetes. Before any fasting day, a doctor should be consulted.
Kale and Raspberry Smoothie
Today, you can diversify your diet not only with familiar healthy foods, but also with trendy superfoods, many of which are easy to find in regular supermarkets. One of these superfoods is kale, rich in vitamins K, A and Omega-3, thanks to which this greenery heals the body and triggers all its renewal processes.
To prepare fresh green juice, beat 100 grams of kale with a ripe banana, a cup of raspberries (200 grams) and 120 ml of natural yogurt. You can pre-cut the banana into pieces and freeze it - then the cocktail will turn out cool and refreshing.
Cocktail with celery, grapefruit and pineapple
Probably every woman who has gone on a diet at least once in her life knows about the benefits of grapefruit, celery and pineapple. And if you combine these fat-burning products in one cocktail, you get a drink that is rich in fiber, tones well, removes excess fluid from the body, and also successfully fights cellulite and breaks down fat. To prepare it, simply beat two grapefruits, two stalks of celery, two slices (100 g) of pineapple and a tablespoon of honey with a blender until smooth - your vitamin drink for weight loss is ready!
Text: Anya Sherstneva
Conclusion
We can conclude that a fasting day on smoothies for weight loss will not help you lose much weight, but it will improve the condition of the gastrointestinal tract and improve the health of the body. Repeating such a day once a week will be the key to good health, good immunity, vitality and energy resources.
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