Calorie content of Smoothie. Chemical composition and nutritional value.

They differ in their functions. For example, awakening cocktails. They are made on the basis of carbohydrate products, most often banana. This drink is best taken in the morning before training. In addition to banana, you can add yogurt, flax seeds, cottage cheese, steamed oatmeal or any other cereal to the blender.

Some people prefer more nutritious shakes during the day. When preparing it, you need to add protein. This could be soy, chia seeds or spinach.

Before going to bed, you shouldn’t overload your body, so it’s best to drink soothing drinks for dinner. They will help prepare the body for sleep without overloading the stomach. Most often they contain almond or soy milk.

Many people go on a detox diet for 3 days or a week.

Cocktail with banana, spinach and broccoli

The taste will be very delicate and unobtrusive.

1. Place 1 ripe banana, 1 cup of washed spinach leaves and 100 g of broccoli into a bowl. It’s better to take defrosted one; it itself is quite soft and will be finely chopped.
2. Whisk everything together.
3. If you want to make the taste more expressive, add ½ kiwi or the same amount of sour green apple.

*Cook's Advice If you are systematically losing weight, remove the banana from this recipe, completely replacing it with an apple, or take one that is not too ripe. The difference in calories and carbohydrate content between a slightly greenish banana and one that has begun to darken is huge!

CARROTS AND BEET DRINK

Ingredients for 2 servings:

• beets – ½ part;
• carrots – 2 pieces;
• apple juice – 100 ml.

Pour apple juice into the blender container. Peel the vegetables, cut into small pieces, add to the bowl. You won't need a sweetener if you take initially tasty and sweet vegetables. After thoroughly grinding all the ingredients, the drink can be poured into glasses. The given quantity of products is enough to prepare two servings of the dish.

Benefits: helps get rid of insomnia and stress, cleanses the body of toxins, improves complexion.

Calorie content: 38 kcal per 100 g of product.

Nutritional value

The main features of the nutritional value of vegetable-based smoothies:

1. Vegetables have a reduced level of energy density, which means they are low in calories;
2. Due to the fact that vegetables contain a high level of fiber, liquid, and a low level of fat, they can be used to lose excess body weight. All high fiber foods take less time to fill the stomach and make you feel full quickly;
3. Vegetables contain vitamins, nutrients, minerals, and beneficial components that are necessary for the full functioning of all internal organs.

Nutritional value, calorie content

A smoothie is a kind of cocktail containing fresh fruit juice, as well as their pulp. Fermented milk smoothies can contain cereals, combined fruits and berries. This drink satisfies the feeling of hunger well, thanks to its consistency, and also saturates the body with useful elements. There is no exact composition of the drink, because all recipes are different from each other and contain different ingredients.

Smoothies are a product of proper nutrition, so each glass is filled with healthy minerals and vitamins.

Different drinks summarize several points:

1. Fruit smoothies are a good source of fructose and B vitamins.
2. Fermented milk drinks enrich the body with calcium and vitamin A.
3. The cooking process eliminates heat treatment, due to which all beneficial substances are preserved.

Smoothie recipes for a blender
Smoothies (fruit and fermented milk) are prepared using a blender. All ingredients are placed in a bowl and mixed. Recipes may vary depending on a person's tastes, as well as product compatibility.

Nutritionists note many positive qualities of this drink, but there are some contraindications:

One of the main positive qualities of smoothies is their low calorie content. 100 ml of drink has a nutritional value of 30 – 60 calories. For overweight people, nutritionists advise including vegetable, fruit and fermented milk smoothies in their diet.

Mechanism of weight loss

Weight loss during a liquid diet occurs due to the body's attempts to adapt the energy shortage to conserve energy. The first phase of losing weight on juices is characterized by relative losses of proteins. The body spends proteins contained in the gastrointestinal tract and liver, digestion is normalized.

You can reduce the percentage of body fat by gradually making changes to your daily diet. Increasing consumption of vegetables reduces fat accumulation by normalizing intestinal function. A large number of minerals and vitamins, which are found in leafy vegetables, seeds and fermented milk products, affect the physiology of weight loss.

Sometimes people report weight gain after they start drinking a lot of smoothies, which are predominantly fruit-based. This happens for a logical reason. If someone is trying to improve their health by adding lots of healthy fruits to their diet drinks, they need to be careful with their calorie and carbohydrate intake. Vegetables contain much less calories and carbohydrates than fruits.

Many fruits have natural sugar levels that are higher than root vegetables. Most vegetables have little or no natural sugar. One reason to choose smoothies with leafy greens over smoothies with lots of fruit is to avoid gaining weight. The rate of fat burning with an unbalanced liquid diet is zero, so before cooking it is necessary to calculate the number of calories of all ingredients included in the recipe.

What can you add to a smoothie?

The basis of any diet is foods that contain the maximum amount of nutrients and the minimum number of calories. This is the secret of this product.

If you want to lose weight, you need to use vegetables and fruits low in calories, fermented milk products with a fat content of no more than 5%. All this together will help you prepare a nutritious cocktail with plenty of fiber and vitamins.

The average calorie content of a smoothie is from 70 to 90 kcal per 100 ml.

This drink perfectly cleanses the body of toxins and waste. Suitable for pre-workout use. Will add strength. To make your weight loss more effective, you can add spices to your smoothie to speed up the fat burning process.

Do not overuse this drink. This can lead to hypovitaminosis, disrupt digestion and destroy tooth enamel. It is recommended to consume no more than 20% of the daily diet. But once a week you can have a fasting day when you drink only smoothies.

Average nutritional value of popular smoothies:

1. With banana - 72 kcal per 100 g.
2. With strawberries - 68 kcal per 100 g.
3. With banana and strawberries - 75 kcal per 100 g.
4. With banana and oatmeal - 95 kcal per 100 g.
5. From kiwi - 65 kcal per 100 g.
6. Kiwi with banana - 70 kcal per 100 g.
7. Kiwi with banana and spinach - 68 kcal per 100 g.
8. With mango - 63 kcal per 100 g.
9. Berry bowl - 69 kcal per 100 g.
10. Smoothie with yogurt, strawberries and banana - 102 kcal per 100 g.

Cocktail for weight loss

For weight loss, it is better to mix a cocktail for a light dinner.

Preparing this cocktail is very easy: wash and clean (if indicated in the recipe) the ingredients, put them in a blender bowl, whisk thoroughly and dilute with the juice of one of the ingredients (or water, milk, kefir, yogurt, whey, etc.).

Very simple! You need to beat the mixture for at least a couple of minutes to sufficiently enrich the cocktail with oxygen, which also helps burn fat.

Smoothies for weight loss contain mainly products with negative (zero) calorie content, i.e. those foods for which the body spends as much energy to digest as these foods give to the body.

Table of useful products

Before you prepare a smoothie for weight loss, let's study the list of healthy foods with negative calories:

This is not the entire list of “live” products that you can use in smoothie recipes for weight loss or health cocktails.

The table does not include herbs such as basil, mint, coriander (cilantro), oregano, dandelion, dill, tarragon, bamboo, etc.

SMOOTHIE WITH LEMON, MELONS, MINT AND LIME

Ingredients for 2 servings:

• melon pulp – 250 g;
• lime – 1/4 part;
• lemon – 1/2 part;
• honey – 5 g;
• mint – 2 sprigs;
• ice cubes.

It is necessary to wash the melon and citrus fruits with cool water, remove the seeds from the melon, and cut the pulp into small pieces. Pre-cool the ripe fruit in the freezer. Remove the seeds from the lime and lemon, clean the pulp from the white films. Place all ingredients in a blender bowl and add honey. Shake off any remaining water from the washed mint leaves and add to the rest of the ingredients. Beat at full power until a fluffy, homogeneous mass is obtained. Pour the drink into glasses, add ice, and use lemon and mint as decoration. The ingredients listed make 2 servings.

Benefits: strengthens the cardiovascular system, has a rejuvenating effect on the body, improves mood.

Calorie content: 35 kcal per 100 g of product.

Benefits of smoothies

If you prepare a smoothie in a blender for weight loss using available vegetables and fruits, you will get a tasty, satisfying dish that will help not only lose weight, but also improve your body’s health. Benefits of smoothies for weight loss:

Good functioning of the digestive system. Kefir is a valuable source of beneficial bacteria that help the intestines function normally. A kefir smoothie does not leave a feeling of heaviness in the stomach

The presence of dietary fiber in vegetables and fruits is an additional reason to pay attention to this drink. Enriching the body with vitamins and minerals. The addition of vegetables or fruits to smoothies and the absence of sugar make this dish a real storehouse of nutrients. Cleansing the body

Smoothies are a source of antioxidants, substances that counteract the effects of free radicals and toxins that negatively affect health. Variety of tastes. Smoothies can be made with any vegetables or fruits you have on hand. Depending on the “filling” you will get both a main dish, a snack or a dessert. You can also make the drink with milk. Adjustment to the characteristics of the body. Thanks to the large selection of products, this dish can be prepared based on the individual problems of the body. Do you want to improve your vision and lose weight at the same time? A kefir smoothie with carrots is what you need. Ease of preparation. Just a few steps with a knife, pressing the blender button and the drink is ready.

Types of smoothies

Regular consumption of smoothies allows you to seriously lose weight without risk to your health. To obtain tangible results, it is recommended to adhere to a similar diet for 3-4 weeks. It is perfectly absorbed by the body, allowing you to get everything you need. To maintain normal weight and feel great, the cocktail can be consumed at night or instead of breakfast, before training. But you should switch to such a diet gradually, as is the case with any diet. The amount of salty, sweet, fatty foods is reduced gradually, gradually before going to bed you should start drinking smoothies, choosing the optimal recipe. Additionally, it is recommended to drink about 2 liters of regular clean water per day.

Diet options:

1. Fat burning. This is nutrition that allows you to improve metabolism and remove accumulated toxins from the body. Vitamin drinks are made from lemon, different varieties of oranges, and grapefruit. To reduce excess weight, you can add strawberries, fresh, not canned pineapple, mango, which will make the taste brighter and richer. Vegetable recipes include sweet peppers, cucumbers, and for a piquant taste they can be diluted with cinnamon, ginger root, and coriander.
2. Vitamin. Such drinks can completely replace classic vegetable salads. For preparation, it is recommended to use seasonal vegetables from your own region, which allows the drink to be better absorbed. Cucumber drinks are recommended for weight loss, but everyone can choose the best option for themselves in accordance with their own preferences.
3. Fruity. Most often, such drinks are made based on mango, citrus fruits, and various berries. But it is recommended to avoid frequent consumption of bananas and grapes, since these foods are the highest in calories.
4. Cleansing. For those who want to remove toxins and get rid of extra pounds, special drinks based on fresh herbs are perfect. There are many options, one of the most effective is the recipe with celery.

Fruit cocktails are prepared using only natural ingredients. No canned foods, jams, dyes or preservatives. After drinking the drink, you feel full, and a healthy habit of eating smaller meals is formed. During the day, cocktails can be taken in different ways, but the liquid structure is completely absorbed by the stomach and does not weigh heavily even when drunk at night.

Are there any disadvantages? Why can’t you completely switch to a similar diet? This is influenced by the method of preparation in which the added fiber is ground. To prepare a smoothie in a blender for weight loss, you need to soak the bran, seeds, and oatmeal and bring it to a paste-like state. Such food on a regular basis is not entirely suitable for the intestines and can cause upset. A long-term diet of this type is not recommended; drinks can be taken at dinner or in the morning, but eat normal food during the day. Fruits and vegetables do not contain the protein necessary for the body; it is found in other components - milk, natural yogurt or kefir. But this is a non-fibrous protein, it cannot provide full satiety and is not used by the body for cell growth. It is recommended to make the diet limited or include lean meat, dietary dishes, but with animal protein. This is important for men after prolonged exercise, and for women to maintain normal reproductive function.

Effect on the body:

1. eliminating symptoms of fatigue;
2. normalization of weight, cleansing of accumulated toxins;
3. restoration of normal functioning of the body;
4. saturation with useful substances;
5. satisfying hunger without the need to eat too high-calorie foods;
6. developing the habit of fractional meals using low-calorie dishes;
7. restoring normal functioning and strengthening the immune system, increasing tone;
8. You can gradually and painlessly remove baked goods and sweets from your diet by replacing them with healthy fruits and vegetables.

It is immediately necessary to clarify that sugar, any types of jam or jams are not suitable for cooking. The required taste and sweetness are achieved only with the help of fresh fruits and berries.

Such drinks are suitable as fasting drinks or for temporary use. They are indicated for cleansing, losing extra pounds, strengthening the immune system, and general health. But there is no scientifically based data confirming such an effect. This is a tasty, thick drink made from natural products, which will not only become the basis of a nutritious diet, but will also help restore the beautiful contours of your figure, but it is not suitable as a regular diet.

Helpful information:

1. strong grinding disrupts the structure of the fibers, this reduces the nutritional value;
2. Fresh unprocessed fruits should not be excluded from the diet, for example, it is recommended to eat 1-2 whole apples per day;
3. only liquid food will cause a decrease in energy in the afternoon, which negatively affects concentration and well-being;
4. the composition should include cereals, seeds, nuts to prevent overeating;
5. You should only drink freshly prepared smoothies, not those prepared in a cafe.

Contraindications:

1. gastrointestinal diseases;
2. ulcerative lesions of the stomach, intestines;
3. functional disorders of the liver and kidneys.

Fasting day with smoothies

Long-term consumption of fruit and vegetable mixtures is not suitable for every body, so most nutritionists advise trying to lose weight not on a long-term diet with such a diet, but with the help of a fasting day. It won’t give you a plumb weight of 5 kg, but it will be a good impetus for the subsequent loss of kilograms on a strict diet and:

• stimulates intestinal function;
• will start the process of cleansing the body;
• removes waste and toxins;
• will give a daily rest to the digestive tract;
• will “shake up” the body (can be used as a stress boost during the main diet).

Keep in mind that on a fasting day, the body receives little energy from vegetable or fruit smoothies, since the calories supplied are not enough for full functioning. For this reason, it is advisable to deload on the weekend, not schedule a workout for that day, and not give yourself difficult mental tasks. This method of losing weight is not suitable for people who have:

• stomach or intestinal ulcer;
• acute liver diseases;
• heart diseases.

The fasting day lasts a day and is repeated no more than once a week. Its essence is to consume only smoothies, preferably exclusively vegetable or fruit ones (without adding cottage cheese, cereals, but kefir, milk or natural yogurt are allowed). They take 5-6 meals, since the diet is very hungry. In addition to such cocktails, you are allowed to drink water (including mineral water) and weak green tea. Sugar and honey are not allowed in weight loss cocktails during a fasting day.

Effect on the body

Main benefits of smoothies:

• retain plant fibers, antioxidants and vitamins;
• contain easily digestible carbohydrates, which provides a boost of vivacity, energy, improved mood and increased performance;
• have an anti-stress effect;
• strengthen the immune system;
• cleanse the body of waste and toxins;
• improve digestion thanks to fiber;
• satiate and quench thirst at the same time;
• promote weight loss.

The last property is the most important, since many consider this drink as the basis of a dietary diet. And it’s not in vain:

• normalization of digestion leads to the fact that fats are not used as reserves, but are converted into useful energy;
• cleansing the intestines can remove a couple of kilograms;
• prolonged saturation leads to a decrease in the total daily calorie intake and allows you to maintain the diet to the end;
• improving metabolism activates lipolysis;
• removing excess fluid from the body means losing another 1-2 kg;
• eliminating cholesterol plaques also promotes weight loss;
• The puree-like consistency of cocktails normalizes the water-salt balance.

So smoothies have one continuous benefit for health in general and for weight loss in particular. True, in order to extract it, you need to be able to prepare it correctly. After all, the presence of high-calorie foods and sweeteners in the composition can lead to the opposite result.

Through the pages of history. No one knows exactly who and when invented this drink and called it that way. The first version says that the term appeared among hippies, and the second claims that such cocktails were invented by Pacific surfers.

Rules and benefits of the smoothie diet

The smoothie diet involves drinking low-calorie smoothies instead of a traditional breakfast or dinner. As a result of this diet, you can get rid of 4 to 7 kg, which directly depends on the duration of the diet. The order, quantity and other rules for taking smoothies for weight loss that must be followed are quite simple, but at the same time the benefits for the body are quite high.

Advantages

Smoothies can really help you lose weight. Its competitive advantage is its liquid consistency, due to which it is easily absorbed by the body, and its composition is literally full of useful elements. In addition, diet smoothies contain a low calorie content and a number of other advantages, such as:

• rapid weight loss in a short period of time;
• increasing immunity;
• excellent tolerability;
• a huge variety of tastes;
• cleansing the body;
• practically no consequences;
• composition rich in useful elements;
• good digestibility;
• long lasting effect.

We would also like to highlight the fact that the smoothie diet helps you get used to proper nutrition. This is facilitated by daily consumption of fruits, berries and vegetables, which contain all the necessary nutrients. And balanced portions of the drink do not increase the size of the stomach, which also teaches the body to be satisfied with less food.

How to Make and Take Diet Smoothies

Not all smoothies are equally healthy and help you lose extra pounds. For example, there are fruits and berries that are quite high in calories in themselves, which means that cocktails with their direct participation will also be very, very “heavy”. In addition, due to the liquid consistency of the smoothie, sometimes you want to drink it all in one fell swoop. And if you do this, then the impulse of satiety from the stomach to the brain will reach the brain later, and during this time you can “stuff yourself” with something else that will cause overeating.

So, for such cocktails to really help you lose weight, you need to follow some rules:

1. Take only low-calorie fruits, berries and vegetables for smoothies.
2. It is better not to drink it, but to slowly eat it with a teaspoon, so that the feeling of fullness is not delayed.
3. Do not add refined sugar to tea, coffee and other drinks, or at least reduce its consumption as much as possible.
4. Eat meals every 2-3 hours, and between these intervals drink plain water or green tea.
5. Consume only light dairy products not exceeding 1% fat.
6. You should not eat fatty, smoked, fried and dried meat, as well as cheese products, pickles and alcoholic beverages. With a less strict diet, you can afford porridge and lean broths.

To switch to a smoothie diet without stress on the body, it is recommended to do the following:

• over 3-4 days, gradually reduce the usual amount of food intake;
• drink about 1.5-2.5 liters of ordinary water;
• start eating more fresh vegetables, berries and fruits;
• Try to eat food every 2-3 hours, but in small portions.

Following these simple recommendations will help you lose weight. To make it easier for you, we will describe in detail effective smoothie recipes for weight loss that can be easily prepared in a blender.

Smoothie diet

For 7 days

A week is the best option for losing weight on a smoothie diet. It is not recommended to continue this diet for more than 10 days, as there is a risk of getting used to liquid food and gradually weaning off ordinary solid food.

This diet will help you lose those hated pounds without compromising your health, if, of course, you follow all the norms and rules of fasting days.

Menu

For 3 days

Menu

Rules of use

There are several rules and principles that must be followed for smoothies to be beneficial.

A properly made drink contains 3 ingredients. These are liquids to make the consistency less thick, easier to whip and digest, solid foods that are crushed, and additives used to enrich the diet. Products used to prepare the drink must be completely natural and do not contain chemicals, GMOs, or artificial (synthetic) additives. Since no store can give an exact guarantee of the naturalness of vegetables, fruits and berries, preference should be given to seasonal crops. If store-bought ingredients are used, they should be thoroughly washed and peeled before use. The composition of the drinks should be quite varied and at the same time not contain many ingredients

Combinations must be selected wisely; it is important that the components harmonize well with each other in terms of taste and degree of absorption by the body.

The percentage ratio (proportions) between vegetables and fruits should be chosen in accordance with your own preferences, on average it should be 50 to 50. In the process of preparing cleansing green smoothies, leafy greens should account for 60-70% of the composition. It goes well with berries and fruits. The blender must have a power that corresponds to the degree of hardness of the products: the harder they are, the stronger the device should be

Whisks will not work; it is best to use an attachment with blades. You can use any product as a base - water, milk/kefir, juices. It is enough to drink one serving of smoothie per day, which is equal to from 250 to 400 ml, depending on the person’s body weight and height. You can drink in larger quantities provided there is no allergic reaction. You should enjoy a cocktail in the first half of the day, when your stomach is just waking up. You can drink a glass of drink before breakfast, during it or in the afternoon.

The drink should be consumed in small sips. There is no need to rush anywhere. One glass of 300 ml can be stretched for an hour. Only if it is gradually introduced into the gastrointestinal tract can the product be well absorbed and bring practical benefits.

immersion blender

Broccoli smoothie

Ingredients for 1 serving:

• broccoli – 50 g;
• kiwi – 2 pieces;
• green tea – ½ cup;
• flax seeds – ½ tsp.

Brewed green tea should steep for 10 minutes at room temperature, then it should be left in the refrigerator to cool. Broccoli can be used to make smoothies, both fresh and frozen. Broccoli must be disassembled into inflorescences, and kiwi must be peeled. Chopped pieces of kiwi and broccoli florets should be chopped in a blender.

Strain the green tea through a sieve and pour into the bowl with the rest of the ingredients. The finished cocktail can be poured into a glass and sprinkled with flax seeds. The specified amount of products is enough to prepare 1 serving of smoothie.

Benefits: replenishes the lack of minerals and vitamins in the body, satisfies hunger after working out at the gym, cleanses the intestines of toxins.

Calorie content: 31 kcal per 100 g of product.

Homemade smoothie recipes

Oatmeal-banana smoothie for weight loss

Ingredients:

• Low-fat yogurt;
• Banana;
• Half a cup of rolled oats;
• 1/4 spoon of cinnamon;
• Honey.

Cooking method:

1. Grind Hercules.
2. Slice the banana.
3. Beat the ingredients in a blender.
4. Add yogurt and beat again.

Vegetable smoothie with broccoli and parsley

Ingredients:

• A glass of ayran;
• Broccoli;
• Parsley and dill.

Cooking method:

1. Boil broccoli.
2. Chop the greens.
3. Place in a container and beat.

Consume immediately after preparation.

Celery and apple cocktail

Ingredients:

• A couple of apples;
• A couple of cucumbers;
• Four stalks of celery;
• Fresh mint;
• A handful of hazelnuts;
• 2 tbsp. lemon juice.

Cooking method:

1. Peel the skins of vegetables and fruits.
2. Squeeze juice from half a lemon.
3. Chop the ingredients and beat with a blender.
4. Add 2 glasses of water to them.
5. Cool with ice cubes if desired.

fat burning cranberry smoothie

Ingredients:

• 100 g cranberries;
• Pear;
• Celery;
• Cucumber;
• Bunch of spinach;
• Apple.

Cooking method:

1. Prepare the components.
2. Cut into pieces.
3. Place in a bowl and whisk
4. Garnish with cranberries.

Green smoothie for weight loss from spinach

Ingredients:

• Banana;
• Bunch of spinach;
• 1 tbsp. low-fat milk;
• Ice (optional).

Cooking method:

1. Cut the components.
2. Place in a blender and blend until smooth.
3. Add milk and beat again.

Fat burning celery smoothie

Ingredients:

• Carrot;
• Small apple;
• Two stalks of celery;
• Honey (to taste).

Cooking method:

1. Peel carrots, apples, and celery.
2. Cut vegetables into pieces.
3. Beat with a blender.

dietary smoothie made from fruits and ginger

Ingredients:

• Half a grapefruit;
• Green apple;
• One kiwi;
• Ginger root;
• Green unsweetened tea;
• Honey (to taste).

Cooking method:

1. Peel the fruit and ginger.
2. Grate the ginger on a fine grater.
3. Place in a blender bowl and blend.
4. Add tea, honey (optional).
5. Mix again.

Pear and avocado cocktail

Ingredients:

• 1 avocado;
• 2 pears;
• Parsley;
• Cilantro;
• Low-fat kefir.

Cooking method:

• Whisk all ingredients.
• Add 150 ml chilled green tea.
• Add lemon juice and ginger powder and beat again.

Recipes

Since the mixer still has much lower power and whipping speed, we offer recipes for a blender that is ideal for making smoothies.

*Note. The calorie content of each dish is indicated per 100 ml of drink, and not based on the proportions prescribed in the recipe.

Vegetable smoothies

• From pumpkin (40 kcal)

Coarsely chop the pumpkin pulp (250 g) and 1 banana. Pour 100 ml of 1% kefir. Beat in a blender.

• From broccoli (75 kcal)

Tear lettuce leaves (50 g) with your hands and pour in 200 ml of 1% kefir. Beat in a blender. Add chopped broccoli (150 g), add cilantro seeds (10 g). Mix.

A hearty broccoli drink can replace a full lunch. It is also called cream soup.

• From beets (90 kcal)

Tear spinach (150 g) and asparagus (250 g) into large pieces with your hands. Pour beet juice (150 ml), beat in a blender. Add boiled beets (150 g), cut into large pieces, and 2 figs. Beat the ingredients again.

This dish makes an even more delicious lunch than broccoli.

• Carrot (79 kcal)

Chop 1 carrot and 1 green apple. Pour 100 ml of 1.5% milk and 100 ml of Greek yoghurt. Add 50 g oatmeal. Beat in a blender.

Fruit smoothies

• From kiwi (63 kcal)

Chop 2 kiwis, add 50 g of oatmeal, pour in 200 ml of low-fat kefir.

• With pineapple (60 kcal)

Chop 1 banana, 1 hard pear, 100 g pineapple, add 5 strawberries. Pour in 100 ml soy milk. Beat.

• With grapefruit (80 kcal)

Cut ½ grapefruit and ½ orange (without white fibers) into large pieces, pour 200 ml of low-fat yogurt without additives or dyes over them. Beat in a blender.

• From avocado (100 kcal)

Grind 50 g of parsley, dill, cilantro leaves. Pour 200 ml of still mineral water. Beat. Cut 2 cucumbers, 2 avocados into pieces, add to the green mass. Sprinkle with a pinch of sea salt and black pepper. Pour in 50 ml lemon juice. Mix with a blender.

A very satisfying and tasty drink that can easily replace any meal.

• Banana (60 kcal)

Coarsely chop 200 g banana pulp, 150 g kiwi, add 5-6 pitted plums. Pour natural low-fat yoghurt (200 ml). For taste, add 10 g of honey.

Green smoothies

• From celery (44 kcal)

Mix chopped parsley, dill and arugula to make a total of 200 g. Chop 3 stalks of celery. Add 200 ml kefir (minimal fat content), ½ tsp. olive oil. Beat in a blender.

• With spinach (47 kcal)

Tear 100 g of spinach, pour 100 ml of chilled green tea. Beat. Add 50 g of green apple and kiwi, cut into pieces.

• With spinach and celery (30 kcal)

Pour large pieces of spinach leaves and celery stalks (100 g each) with mineral water (100 ml). Mix in a blender. Add 50 g of green apple, kiwi and cucumber. Beat again.

"Star" recipes

• Green by Alessandra Ambrosio (50 kcal)

Tear 400 g of spinach, pour in 400 ml of almond milk. Beat. Cut 1 apple and 1 banana into pieces, add to the spinach-milk mixture along with 50 g of oatmeal. Add a pinch of cinnamon and a tablespoon of coconut oil. Stir again.

Divide into 2 servings and drink half an hour before training and half an hour after it.

• Cabbage from Jessica Alba (58 kcal)

Coarsely chop kale (400 g), mix with Greek yogurt (200 ml). Add 50 g of raspberries and blackberries, 20 ml of honey. Beat again.

Drink instead of breakfast or lunch.

• Apple from Blake Lively (54 kcal)

Coarsely chopped celery stalks (100 g), chopped cilantro (10 g) pour coconut water (100 ml). Mix. Add chopped kiwi (2 pcs.), avocado (1 pc.). Mix in a blender.

This is how Blake Lively arranges fasting days.

• Coconut from Gwyneth Paltrow (45 kcal)

Chop the flesh of 1 coconut, pour in coconut milk from the same fruit, add 100 ml of aloe juice and 20 g of chopped cilantro. Beat.

Paltrow claims that with regular use of this drink, fasting days are not needed: it perfectly cleanses all organs and systems of toxins.

• With chia seeds from Rosie Huntington-Whiteley (59 kcal)

Pour chopped cabbage (200 g) with coconut milk (200 ml). Mix. Add avocado (1 pc.), apple (½), chia seeds (10 g). Beat in a blender.

Rosie drinks this drink every morning instead of breakfast.

Winter smoothies

• Chocolate (109 kcal)

Mix frozen raspberries (250 g), honey (10 g), low-fat fermented baked milk (100 ml), dark chocolate (30 g) in a blender.

• Apple (30 kcal)

Apples are on store shelves all year round, so you can use them to make diet drinks even in winter. 100 g of any greenery (it is required in the cold season to increase immunity) pour 200 ml of mineral water. Add 100 g of chopped apples and the same amount of kiwi. Beat again.

• Tangerine (48 kcal)

Pour 100 ml of low-fat kefir and 100 ml of orange juice into the slices of three tangerines. Beat. Add a couple of frozen berries on top. An excellent option for losing weight during the New Year holidays.

Other recipes

• With oatmeal (79 kcal)

Cut 1 slightly unripe banana, add 100 ml of soy milk and 100 ml of Greek yogurt. Beat. Add 50 g of oatmeal, a pinch of cinnamon and 10 ml of honey. Mix.

• From kefir (43 kcal)

Pour 50 g of crushed wheat sprouts with 200 ml of low-fat kefir and 50 ml of natural yogurt. Mix. Add 100 g strawberries and 10 ml honey. Beat again.

• With cottage cheese (62 kcal)

Mix 400 g of low-fat cottage cheese, 150 g of blueberries, 200 ml of low-fat milk. The ideal protein drink recipe for athletes.

These are the best smoothies for weight loss, which are recommended by nutritionists and have many positive reviews. Be sure to try different recipes to see which one works best for you. All organisms are so different that some lost weight thanks to banana smoothies, despite their high calorie content, while for others it is enough to drink a glass of green tea every day to maintain their normal figure.

Fruit and vegetable smoothie

To make the transition from vegetable to berry-fruit cocktails seamless, we recommend trying a fruit-vegetable smoothie. Yes, you yourself can throw what was in the refrigerator into the blender, but we cannot guarantee the result.

Therefore, here is a time-tested recipe for a smoothie made from pear, cabbage, kiwi and spinach. This cocktail combines the benefits of both vegetables and fruits. Therefore, you can have no doubt about its benefits and help in losing weight.

Components:

• About two hundred milliliters of water;
• 90-110 g of the most ordinary cabbage;
• One kiwi;
• 2 tbsp. l. low-fat cream;
• One pear;
• 50-55 g spinach;
• One tbsp. l. seaweed.

Preparation:

It is necessary to remove the skin from pears and kiwis and cut them into small slices. White cabbage and spinach need to be chopped. Now you can throw all this together with the seaweed into a blender and grind. Having done this, add water, add cream and blend a little more.

Pumpkin smoothie

Ingredients

• Fresh/steamed pumpkin – 500 g
• Frozen/fresh banana – 1-2 pcs. (taste)
• Orange (juice) – 0.5 kg (2 pcs.)
• Drinking water - optional
• Honey/sugar – to taste
• Ground cinnamon – 0.5 tsp.
• Ground ginger – 0.25 tsp. (optional)
• Ice - optional

Step by step recipe

1. Pumpkin smoothie is a colorful, healthy and tasty drink that will pleasantly diversify your daily menu and add more natural vitamins to your diet. Prepared with the addition of banana and freshly squeezed orange juice, the pumpkin smoothie turns out to be aromatic, nutritious and very appetizing in both appearance and taste. A great option for a healthy snack or light breakfast that can be prepared in just a few minutes. Try it!
2. To prepare, you will need the ingredients listed in the list.
3. Place the pumpkin pulp (fresh or steamed and cooled) cut into small pieces into a blender jug. Add the juice of 2 large oranges (approximately 200 ml) and beat everything for 2-3 minutes until smooth puree.
4. Add 1-2 frozen or fresh ripe bananas and beat for another 1-2 minutes.
5. Add a little honey (sugar or other sweetener to taste) to taste, as well as ground cinnamon and ginger. Whisk for a few more seconds and, if necessary, add a little more juice or drinking water to adjust the thickness of the drink to your taste.
6. Pour the drink into glasses, add straws and serve. If ingredients at room temperature were used in preparing the smoothie, add a few ice cubes to the finished drink.
7. Pumpkin smoothie is ready.

Preparation and ingredients

To prepare a smoothie for weight loss, you should add:

• Vegetables: cucumbers in any form, tomatoes, celery leaves, cabbage, carrots, broccoli, bell peppers, onions;
• Greens: basil, parsley, dill, cilantro, mint leaves, spinach, sorrel;
• Berries: gooseberries, cranberries, blueberries, blackberries, wild strawberries, strawberries, watermelon, raspberries, currants;
• Fruits: apples, cherries, cherry plums, apricots, peaches, plums, cherries, limes, pears, kiwis, pineapples, grapefruits and other citrus fruits;
• Dairy products: low-fat kefir, cottage cheese and milk, natural yogurt drinks without granulated sugar;
• Drinks: natural juices, green tea;
• Seeds and nuts: flaxseeds, sprouted wheat grains, sesame seeds, pumpkin seeds, small quantities of walnuts, pine and Brazil nuts;
• Cereals: oat flakes, bran cereals;
• Spices and herbs: hot spices, turmeric, cinnamon, ginger.

Smoothies for weight loss: which products to choose?

In fact, a smoothie is a homogeneous, crushed, whipped mass of various ingredients. What follows from this? And the fact that smoothies can be made from almost any product is a matter of taste and personal preference. Of course, you can make a delicious dessert from chocolate and cream, adding tender banana pulp and sweet candied fruits - it will be a delicious cocktail. But if your goal is weight loss, then you should prepare smoothies from the appropriate ingredients.

So, to prepare a smoothie for weight loss, you should pay attention to the following products:

• Fresh vegetables and herbs: tomatoes, cucumbers, spinach, celery, dill, parsley, cilantro, basil, white cabbage, cauliflower, carrots, broccoli, sweet peppers, green onions and onions, watercress;

Fresh or frozen fruits: apples, citrus fruits, fresh and canned pineapple, kiwi, pear, lime, plum, apricot, cherry, cherry plum, peach, melon;

• Berries: currants, raspberries, strawberries, wild strawberries, watermelon, blackberries, blueberries, cranberries, elderberries, gooseberries;
• Dairy products: kefir, low-fat milk, acidophilus, natural low-fat yogurt without sugar, low-fat cottage cheese;
• Seeds: flax seeds, sunflower and pumpkin seeds, sesame seeds;
• Nuts (just a little, for sprinkling on top): chopped walnuts, Brazil nuts or pine nuts;
• Natural juices from vegetables and fruits;
• Natural biostimulants and fat burners: ginger root, turmeric;
• Cereals: flakes from various cereals (Hercules, buckwheat, etc.).

The more you understand the science of losing weight with smoothies, the more you will want to experiment with flavors. You will arrange products as you wish and can even introduce new ingredients. The main thing to remember is that the calorie content of a smoothie for weight loss depends on the products included in its composition, and therefore select the ingredients carefully.

How and when to drink a cocktail

What rules should you follow when losing weight with smoothies:

• The cocktail should not be drunk immediately; it is recommended to eat it with a small spoon. As a result of this, the feeling of satisfying hunger will come much faster;
• Before starting a diet for weight loss, you need to do a three-day fasting based on drinking smoothies. This will help increase metabolism and ensure complete cleansing of the body from harmful components;
• Those losing weight should use this dish to replace lunch or dinner, or both;
• Out of 7 days, you should choose a day when you only drink smoothies. This will increase the loss of excess weight, without having a harmful effect on health and beauty;
• These cocktails should be prepared only from natural ingredients, without adding granulated sugar;
• If you add natural fat burners to your smoothies, this will enhance your weight loss process without causing any harmful effects on your digestive system.

Smoothie mix: losing weight is delicious!

And now we offer you very interesting and tasty smoothie recipes for weight loss, which contain fruits, vegetables, herbs and even grains at the same time. Try it - you won't regret it!

• 100 g boiled broccoli;
• 70 g fresh spinach;
• ¼ part apple;
• 1 orange;
• 1 carrot, sliced;
• A glass of grapefruit juice.

Combine carrots, apple, spinach and broccoli in a blender, then add juice and blend for 30 seconds. Consume the smoothie immediately after preparation, otherwise it will separate into layers. Calorie content – ​​97 kcal/100 ml.

Unusual smoothie mix “Invigorating vitamin”.

• 100 g white cabbage (cut into small slices);
• 1 large pear without skin;
• 60 g spinach;
• 1 tbsp. spoon of seaweed;
• 1 kiwi, sliced;
• 2 tbsp. spoons of low-fat cream or a glass of rice milk;
• 1 glass of boiled water.

Grind cabbage, pear and kiwi in a blender. Add the remaining ingredients and beat for another 1 minute. The calorie content of a smoothie for weight loss is 112 kcal/100 ml.

Smoothie “Savory taste”.

• 1 kiwi;
• Watercress leaves (quantity as desired);
• 100 g green seedless grapes;
• Half a glass of natural yogurt;
• 2 teaspoons honey.

Place all recipe ingredients in a blender bowl and blend for a minute. Calorie content – ​​96 kcal/100 ml.

In addition to the original taste, smoothies delight the eye with their unusual palette of colors: in transparent glasses you can see a bright light green mix, a rich scarlet cocktail, and a cheerful orange drink. Losing weight with smoothies turns not only into a celebration of taste, but also into aesthetic pleasure. That is why more and more people prefer delicious, nutritious smoothies, because it is not only healthy, but also enjoyable.

The principle of the green smoothie diet

The author of the book “The Green Smoothie Diet,” Dr. Robin Openshaw, claims that smoothies do more than just help you lose weight. If you create a menu and diet based on them, you can:

• Improve the functioning of the body;
• Strengthen the immune system, feel a surge of strength;
• Develop the habit of eating healthy fruits and vegetables;
• Lose weight and maintain the result;
• drinks facilitate the process of processing food and saturate the body with useful components;
• Get used to eating small, liquid and crushed food;
• Diet cocktails do not stretch the stomach, so they are effective for those who want to lose weight. and reduce the size of the stomach. It is recommended for an adult to consume at least two kilograms of vegetables and fruits every day. Smoothies provide the opportunity to eat healthy foods not separately, but together, greatly facilitating the work of the organs and harmoniously combining with other ingredients;
• People who suffer from chronic constipation will get effective results when consuming semi-liquid cocktails;
• Due to the fact that the cocktails are a pure synthesis of beneficial substances and vitamins, they contain no preservatives. Liquid drinks help remove waste and toxins from the human body;
• Vegetable or fruit smoothies are low in calories.

If you follow a green smoothie diet for two weeks, you can easily lose 5-7 kilograms. As a result, you need to drink them with every meal. Preferably five times a day. Instead of individual fruits and vegetables, make single or multi-ingredient drinks. There is no need to prepare cocktails in advance. They will lose most of their vitamins

To increase effectiveness, it is important to consult a doctor before use for contraindications and personal intolerance to certain products.

Menu for the week

How to make a smoothie? Just choose any fruits and vegetables and grind them in a blender with a small amount of water.

To lose weight with a diet you can use:

• fruits;
• berries;
• vegetables;
• greenery;
• pumpkin seeds, flax seeds, sesame seeds, sunflower seeds.

To lose weight in a week, you need to create the right menu based on dietary natural drinks.

For a diet, the following menu is suitable, based on healthy green smoothies:

The first day:

• breakfast: apple-banana smoothie;
• lunch: vegetable cocktail: (spinach, parsley, cucumber, celery stalk, broccoli, 2 apples);
• dinner: fruit and vegetable smoothie (apple, carrots).

Second day:

• breakfast: orange-grapefruit cocktail;
• lunch: green smoothie: (spinach, 2 tomatoes, carrots, parsley);
• dinner: cocktail based on apricots, peach and apple.

Day three:

• breakfast: a drink based on pineapple, orange, apple and kiwi;
• lunch: vitamin drink (celery stalk, cucumber, 1 green apple);
• dinner: carrot drink.

Day four:

• breakfast: berry smoothie from any seasonal berries;
• lunch: vegetable drink (pumpkin, carrots);
• dinner: drink with raspberries, kiwi and apple.

Day five:

• breakfast: smoothie based on pineapple and banana;
• lunch: green vegetable drink: spinach, cucumber, tomato, celery and greens;
• dinner: drink made from banana, strawberry, orange.

Day six:

• breakfast: apple smoothie;
• lunch: banana and carrot drink;
• dinner: orange-grapefruit drink.

Day seven:

• breakfast: smoothie with banana and apple;
• lunch: tomato smoothie;
• dinner: apple cocktail.

Recipes

Smoothie recipes for weight loss include:

Cucumber Tomato Green Smoothie Recipe

Cucumber-tomato green smoothie

Take one cucumber, tomato, a quarter of a bell pepper, herbs and lemon juice. Place all ingredients into a blender. Puree until the ingredients form a homogeneous mixture.

Banana Strawberry Drink Recipe

Banana-strawberry smoothie

Take a ripe banana, 20 grams of strawberries, a glass of orange juice, a bunch of mint and a handful of nuts. Finely chop the solid component and chop the mint. Place ingredients into blender bowl and blend until smooth.

Vegetable smoothie

Green vegetable smoothie

Take a bunch of spinach, two cucumbers, greens, green onions, peanuts. Grind the last ingredient and chop the greens. Mix the ingredients in a blender until smooth.

People who cannot follow a strict liquid diet to lose excess weight are recommended to do fasting days. The peculiarity of drinking drinks even a day or two a week will allow you to lose weight and cleanse the body.

Recipes and calories

For breakfast, you can make an oatmeal-based smoothie. This recipe is optimal for weight loss, allows you to normalize weight, and cleanse the body. For the base, use water or almond milk. To obtain a rich taste, bananas, honey, and flax seeds are used.

With oatmeal, kiwi fruit, apple, cinnamon, honey

Ingredients:

1. kiwi;
2. kefir - no more than 150-200 milliliters;
3. banana;
4. medium apple;
5. oatmeal - a couple of spoons;
6. cinnamon, any honey.

Preparation: The flakes are poured with kefir, left for five minutes, then crushed with chopped apple, kiwi, peeled banana and spices.
For cooking, it is convenient to use a blender, the high bowl of which can accommodate all the ingredients. Instead of kefir, you can take any mineral water or low-fat milk. KBJU:

1. proteins – 9.9;
2. fats – 4.3;
3. carbohydrates – 62.5;
4. kcal – 330.

Cocktail with banana, kiwi, peach, mineral water

Ingredients:

1. small peach;
2. peeled kiwi;
3. large banana;
4. water – 150 milliliters;
5. Apple juice – 50 milliliters.

Preparation: The fruits are crushed at high speed, juice is added to the resulting puree, after which the mixture is whipped again.

KBJU:

1. proteins – 2.65;
2. fats – 0.75;
3. carbohydrates – 37.5;
4. kcal – 163.

With banana, fresh pomelo, natural whey

Ingredients:

1. banana;
2. pomelo – fourth part;
3. whey – 150-200 milliliters;
4. oatmeal - two tablespoons.

Preparation:

The whey can be poured with juice (to taste), the flakes are brewed for a short time in boiling water. The fruits are peeled, cut into slices and beaten with oatmeal. Then the whey is added and the mixture is mixed again.

KBJU:

1. proteins – 5.5;
2. fats – 1.84;
3. carbohydrates – 42.6;
4. kcal – 211.

With pumpkin, pomelo quarter, oatmeal

Ingredients:

1. pumpkin – 300 grams;
2. pomelo – 150 grams;
3. oatmeal - a tablespoon;
4. honey, a couple of mint sprigs.

Preparation:

The flakes are poured with regular boiling water, then crushed with pumpkin and pomelo. For taste, add fresh mint leaves and honey to the mixture and beat again, but not to a puree.

KBJU:

1. proteins – 7.34;
2. fats – 2.44;
3. carbohydrates – 49.42;
4. kcal – 218.

Green spinach smoothie

This recipe allows you to lose weight, cleanse the body of toxins and speed up fat burning processes.
It is recommended to drink in the morning or before bed to improve overall well-being. Ingredients:

1. banana – 2 pieces;
2. spinach – 2 full cups;
3. ice - a couple of cubes;
4. milk – use only low-fat or plant-based milk in the amount of 1 glass.

Preparation:

All ingredients, except ice, are blended at high speed in a blender. Ice is added immediately before serving; if desired, it can be crushed to obtain crumbs.

KBJU:

1. proteins – 8.7;
2. fats – 2.2;
3. carbohydrates – 50.3;
4. kcal – 256.

Smoothie based on ginger and beets

Ingredients:

1. spinach - a couple of handfuls;
2. beets - 1 piece;
3. ginger - teaspoon;
4. apple;
5. honey.

Preparation:

The apple is peeled and cut into slices, ginger and beets also need to be peeled. The ingredients are whipped in a blender until a thick puree is obtained, water is added in small portions.

KBJU:

1. proteins – 3.82;
2. fats – 0.95;
3. carbohydrates – 27.2;
4. kcal – 134.7.

To make a cocktail truly useful, you need to learn how to prepare it correctly. The composition is conventionally divided into three components - a liquid base, solid components (fruits or vegetables), additives for enrichment, creating a rich taste. You need to take only natural ingredients and wash them thoroughly before cooking. For fruit recipes, the addition of herbs or vegetables is recommended, since without them the mixture turns out to be too high in calories and can cause an increase in blood sugar.

When choosing green smoothies, the share of fresh greens should not exceed 60-70%, the rest may be berries or fruits. If it is not possible to use fresh products, frozen products may be used.

Grind the ingredients using a blender with a blade attachment; a regular whisk is not suitable. All components are crushed to the smallest state; the following is used for the base:

1. sparkling or still water;
2. oat, coconut or almond milk;
3. any freshly squeezed juices diluted with half and half water, for example, pineapple or orange;
4. yoghurts and other fermented milk products.

The cocktail is drunk in small sips; there is no need to cool it. Recipes can be changed, making cocktail reception varied and enjoyable.

Are there any special cocktail recipes for weight loss? Yes, the product is saturated with all necessary minerals, it acts as a complete nutrition. Of course, the composition consists mainly of plant proteins and fiber, but such a diet lasts no more than 3-4 weeks, during which time no damage will be done to the body.

A smoothie is a mixture of chopped fresh ingredients, the base being plain water or skim milk. That is, at each appointment a person receives everything necessary to maintain normal life functions. The presence of fresh fruits and vegetables, herbs, oatmeal and the absence of “heavy” foods have the most beneficial effect on health. You can improve your metabolism and strengthen your immune system. Moreover, such drinks are especially useful in the winter and spring seasons, when there is an increased need for vitamins.

Beneficial properties of vegetable smoothies

Liquid diets gained popularity in the 1990s, although health food stores in the United States began selling thick shakes in the 1930s.

This was when the electric blender debuted in the United States. Ice cream vendors and stores began selling smoothies served with fruit or dairy products. Vegetables were sometimes used but were not the main ingredient. After eco-shopping came into fashion in the late 20th century, vegetable drinks became popular. Drinking vegetable smoothies every day for breakfast or dinner will improve your overall health.

Simple drinks of green leafy vegetables combined with nutrient-rich fruits and liquid base provide many benefits. By starting the day with liquid meals, a person prepares the body to work. A large amount of vegetables in the diet is useful for normalizing stool, weight and sleep. Not only will this contribute to your overall health, but it will also help you lose weight.

What it is

Before you lose weight on smoothies, you need to figure out what it is and how it differs from the same fresh drink. It is a sweet (pay attention to this!) thick drink made from berries, fruits, herbs or vegetables with the addition of juice. So usual recipes include honey, sugar, dried fruits, stevia, molasses, jam, sweeteners and other sweeteners. But as part of a healthy diet and dietetics, these components are removed, which helps reduce calories.

Unlike fresh juices, smoothies contain not only the liquid part of the components, but also the pulp. Moreover, some peel fruits and vegetables from seeds, peels and membranes, while others grind all this “good” so as not to lose a single gram of vitamins. Therefore, they contain much more nutrients, they are more nutritious and provide a long-lasting feeling of fullness. This is very important for losing weight, since you won’t have to fight the hated hunger, which means the risk of failure is minimal.

The second difference: a juicer is used to make fresh juices, and a blender or mixer is used to make smoothies.

Why is it called that? The word “smoothie” goes back to the English “smooth,” which translates as “soft, smooth, pleasant.”

Berry and fruit smoothies

Perhaps the most familiar to people in the post-Soviet space are berry and fruit smoothie cocktails. If fresh berries and fruits are always available to you, great; if it’s difficult to buy them, then frozen ones will do.

"Banana-apple union"

Banana is quite high in calories, so cocktails based on it are well suited to replace a morning or evening meal. In addition, it goes perfectly with apple, and the ingredients for such a smoothie are available all year round.

Components:

• One banana;
• Orange juice, but another citrus juice will do in the amount of 100 ml;
• One apple;
• 190-210 g yogurt;
• If desired, you can add a couple of ice cubes.

Preparation:

We cut the banana and apple into slices and blend them. Pour in the juice, yogurt and beat a little more. As a rule, ice is added before immediate consumption.

"Citrus mix"

Citrus fruits contain a lot of vitamin C, which significantly increases metabolism, gives you energy and helps you lose excess weight.

Components:

• Whole grapefruit and orange;
• Half a lemon;
• One apple;
• Half a banana;
• If desired, you can add a couple of ice cubes.

Preparation:

All citrus fruits must be removed from peels, veins and seeds. Peel the apple and banana and cut into small slices. Now throw everything into a blender and grind. Add ice before drinking.

Low-calorie smoothies: TOP recipes from YARO

April-May is the ideal time to learn how to prepare low-calorie smoothies and form the habit of replacing one of your meals with them at least several times a week. Why now? In spring, the season of wild plants, herbs and vegetables begins. You can already find young wild garlic, radishes, lettuce, spinach and cabbage on the shelves; asparagus and cucumbers will appear very soon. It is these ingredients that are often included in low-calorie smoothie recipes, and they bring maximum benefit to the body during the season.

What is a smoothie

A smoothie is a drink made from ingredients blended in a blender. It compares favorably with freshly squeezed juice. We created a table to clearly show the benefits of smoothies.

Smoothies are a more valuable drink for the body than juice. First, you can add seeds, nuts and other nutritious foods to it. But even if you compare smoothies and juices made from the same ingredients, the smoothie will win due to the large amount of fiber.

There are always two types of bacteria in the intestines - beneficial and harmful. There should be much more beneficial bacteria - then a small amount of harmful bacteria will not affect your health in any way.

Fiber provides food for beneficial bacteria. Without insufficient fiber, the balance in the intestines is disrupted: the number of beneficial bacteria falls without nutrition, and the population of harmful ones increases.

Long-term imbalance of microflora can lead to a decrease in immunity, obesity, type 1 and type 2 diabetes, chronic gastrointestinal diseases and even colon cancer.

Basic rules for choosing smoothie products

Low-calorie smoothie recipes consist of five groups of ingredients:

Smoothie bases

· greens and green vegetables,

· berries, fruits and colored vegetables,

healthy fats (seeds, nuts, oils),

· spices.

Smoothie base

We recommend three smoothie bases to choose from: water, coconut water, and plant milk. If you are preparing low-calorie smoothies for weight loss, choose water - it contains no calories.

To make tropical smoothies, use coconut water (100 milliliters of coconut water contains only 19 kcal). It will not only give the drink an exotic taste, but also make it more valuable - coconut water contains eight essential amino acids, B vitamins, potassium and sodium.

Compare: 100 ml of coconut milk already contains 230 kcal. If you add 200 milliliters of this drink to a smoothie, the energy value of the smoothie will exceed 500 kcal! Oat milk also has a high calorie content - 145 kilocalories per 100 milliliters. The lowest calorie plant milk is soy milk. 100 milliliters of soy milk contains 37 kcal.

Another way to reduce the calories in a smoothie is to use part water and part plant milk.

If you are using watery ingredients (cucumber, grapefruit, watermelon, etc.), water may not be needed. But you can always add it at the end if the drink seems too thick. Another life hack is to use ice instead of water. The main thing is to make sure that the blender can crush the ice before doing this.

Greens and green vegetables

Green smoothies are a low-calorie choice. It may indeed seem so at first glance: 100 grams of spinach contains only 20 kcal, cucumbers - 15, cabbage - 28. But in fact, there is no dependence of calorie content on color.

The energy value of vegetables of other colors is also low. 100 grams of purple eggplants contain 24 kcal, 100 grams of red tomatoes - 19, 100 grams of orange carrots - 33.

The value of green products is not in their low calorie content - low-calorie smoothies can include vegetables, fruits and berries of any color. Their peculiarity is the presence of the green pigment chlorophyll. This is one of the few compounds that binds to heavy metals and removes them from the body. Want to make a detox smoothie? Use plenty of greens! By the way, spinach does not have a distinct taste, so it can be added to drinks, even if low-calorie smoothie recipes do not include it.

And some more interesting facts about avocados. Let's start with the fact that avocado is a fruit. It can be eaten all year round, even if you prefer local, seasonal products. The fact is that it belongs to a small group of exception products that do not lose their benefits during transportation or processing. But remember that 100 grams of avocado contains 160 kcal - add it in small quantities only to hearty low-calorie smoothies.

It is better to replace a low-calorie smoothie for dinner with a cream soup of cooked vegetables or a warm salad, since in the evening, heat-treated vegetables are better absorbed and do not cause fermentation in the intestines.

Berries, fruits and colored vegetables

There are several principles that can guide you when choosing berries, fruits and vegetables.

The first is to focus on local, seasonal products. Trust nature. In the spring, for example, she gives us greens and wild plants, which help get rid of puffiness and remove toxins accumulated over the winter.

We understand that in spring and summer it is quite simple to adhere to seasonal nutrition. But how to prepare low-calorie smoothies in the fall and winter, the recipes of which contain greens or berries? Don't be afraid to use freezer. Berries, fruits, vegetables and herbs that were picked in season and properly frozen contain elements no less valuable for the body than fresh ingredients.

The second principle is to choose products with a minimum amount of pesticides. This includes all organically grown plant products, as well as non-organically grown "clean patch" plant products. This list is published in the United States every year - it includes plant ingredients that have contained virtually no pesticides in the past twelve months. The 2021 list includes avocados, sweet corn, pineapple, onions, papaya, peas, eggplant, asparagus, broccoli, cabbage, kiwi, cauliflower, mushrooms and melon.

The third principle is the Rainbow method or diversity. It is based on the fact that pigments that color plant products have various antioxidant properties. Do you want to get all groups of antioxidants from food? Eat at least one plant food of each color of the rainbow every day. It's easy: If you make a low-calorie banana smoothie with a yellow banana, red strawberries, purple blackberries and a handful of spinach, you'll cover almost all of your antioxidant needs.

Healthy fats

We value nuts, seeds and oils very much. They contain essential fatty acids Omega-6 and Omega-3, which should be supplied with food. You can’t do without them - essential fatty acids are involved in many processes, from the synthesis of complex organic compounds to accelerating metabolism.

Catch the subtlety: not only the total amount of essential amino acids is important, but also the ratio of Omega-6 to Omega-3. You will find the exact formula in our other article, but you can change your diet for the better without complex calculations - add sources of Omega-3 to your diet, the deficiency of which is much more common than the deficiency of Omega-6.

Sources of Omega-3: flax seeds and flaxseed oil, chia seeds, mustard seeds and mustard oil, hemp seeds and hemp oil, spinach, seaweed, walnuts.

If you're making low-calorie smoothies for weight loss, consider the high calorie content of nuts, seeds, and oils. 100 grams of these products contain approximately 600 kcal, so one teaspoon of flax seeds, or one teaspoon of oil, or a few nuts will be enough.

Spices

Low-calorie smoothies, the recipes of which contain certain spices, help speed up metabolism and normalize weight. Among them are ginger, turmeric, cinnamon, cumin and pepper. Spices have a strong flavor, so use them carefully. You can add ginger or cinnamon to low-calorie fruit smoothies, and cumin, turmeric and pepper to vegetable smoothies.

Low-calorie smoothies: TOP recipes from YARO

Spinach smoothie

• grapefruit: ½ pcs.
• carrots: ½ pcs.
• spinach: 50 g
• sugar-free peanut butter: 1 tsp.

Low calorie banana smoothie

• banana: 1 pc.
• apple: 1 pc.
• Jerusalem artichoke syrup: 10 ml
• lemon juice: 10 ml
• drinking water: 150 ml
• mint: 3 sprigs

Fat burning smoothie

• fresh pineapple: 200 g
• frozen sea buckthorn: 50 g
• persimmon: ½ pcs.
• lemon juice: 20 ml
• green tea: 100 ml
• ginger: 5 g

Light green smoothie

• coconut water: 100 ml
• spinach: 50 g
• mint: 3 sprigs
• kiwi: 1 pc.
• apple: ½ pcs.
• lime juice: 20 ml

Hearty green smoothie

• water: 100 ml
• kiwi: 1 pc.
• mango: ½ pcs.
• pear: ½ pcs.
• lime: ½ pcs.
• cucumber: ½ pcs.
• ginger: 5 g
• mint: 3 sprigs
• ice: optional

Protein smoothie

• blackberries: 100 g
• broccoli: 50 g
• nut butter without sugar: 5 g
• flax seeds: 10 g
• coconut yogurt: 100 g
• oat flakes: 15 g

Spicy smoothie

• pear: 1 pc.
• ginger: 5 g
• almond milk: 50 ml
• flax seeds: 10 g
• turmeric: ¼ tsp.
• cinnamon: 1 tsp.
• cloves: ¼ tsp.

Citrus smoothie

• pink grapefruit or orange: 1 pc.
• banana: 1 pc.
• carrots: 1 pc.
• ginger: 5 g
• coconut water: 1 cup

Celery smoothie

• celery stalks: 2 pcs.
• green apple: 1 pc.
• spinach or kale: 50 g
• lemon: ½ pcs.
• water: 100 ml

Vegetable smoothie

• celery stalks: 1 pc.
• carrots: 1 pc.
• red pepper: 1 pc.
• olive oil: 1 tbsp. l.
• salt, pepper: to taste

Smoothie designer

1. Choose a base: drinking water, coconut water, or plant milk. The lowest calorie plant milk is soy milk. Add drinking water at the end to adjust the thickness of the drink.
2. Add green products. Spinach has virtually no taste, so it can be combined with any ingredients.
3. Adding colored products.
4. If the caloric content of the diet allows, add nuts, seeds or one teaspoon of oil.
5. Add spices.

Don't have time to make smoothies? Order smoothies from YARO. We now have nine flavors made from a wide variety of ingredients. There are green smoothies - low-calorie Fresh Time with pineapple and coconut protein, as well as Spirulina Mix based on almond milk. There is even an exotic smoothie made from mango and tropical camu camu berry!

When and how to drink smoothies to lose weight

A fruit smoothie is an excellent drink for weight loss, giving you slimness, a boost of energy and great well-being. Extra pounds and centimeters are removed from the waist due to general detoxification of the body, acceleration of metabolism, increased immunity, normalization of the digestive process, and saturation of the body with a huge amount of useful microelements and vitamins . To maximize the effectiveness of your smoothie for weight loss, follow these tips:

1. Before starting a smoothie diet, reduce the calorie content of food consumed per day to 1200 kcal - after your stomach gets used to small portions, it will be much easier for you to tolerate the diet.
2. Eat a thick diet drink with a dessert spoon or drink it slowly through a straw to quickly feel full and satisfy the hunger that constantly haunts you during a diet.
3. When you start a diet, spend the first three days only on a fruit drink - this will help speed up your metabolism and remove toxins and impurities.
4. Replace one meal with whipped fruit, for example, take a smoothie for lunch or dinner - this will reduce the caloric content of your daily diet and further relieve your digestive system.
5. Once a week, have a fasting day, consuming exclusively fruit mixtures - you will speed up the weight loss process without any negative consequences for beauty and health.
6. Prepare smoothies from fruits for weight loss without adding sugar, choosing low-calorie fruits - this way you will diversify your diet without increasing the amount of calories recommended for the diet.
7. Add natural fat-burning ingredients to your cocktail to speed up your weight loss process. Give preference to natural products of plant origin that do not disrupt the digestion process and do not harm the body.

Storage conditions and periods

Fruit smoothies are stored in the refrigerator for 48 hours, and fermented smoothies for 24 hours. It is important to store products in glasses or jars with lids, and fill them to the very top. If air remains in the storage container, the oxidation process of the products will go faster.

Drinks made from berries and fruits can be frozen. In this form they should be consumed within 3 months. Freezing milkshakes is not recommended because they lose nutrients. After defrosting, milk may change its taste for the worse.

A product that has been left in the refrigerator for a little longer than the allotted time must be carefully inspected before use. If foam appears at the top and the smell is sour, then the smoothie needs to be thrown away. Drinking it is strictly prohibited!

Benefits and contraindications for weight loss

This drink effectively helps fight excess weight. The main thing is to prepare it from suitable ingredients, and also consume it in reasonable quantities. It is important to take into account that pureed food cannot replace regular, solid food. This can lead to serious stomach and intestinal problems. Therefore, it is recommended to drink smoothies more often than 1-2 per day, and consume more than 10 tbsp. in Week.

How the drink helps you lose weight:

1. Replaces high-calorie sweets.
2. It satisfies hunger and can replace an evening snack without harming your figure.
3. Fermented milk regulates the functioning of the gastrointestinal tract and normalizes its flora. Waste and toxins are removed from the body.
4. Fruit drinks help “wake up” the metabolism, so that food will be absorbed better.
5. Berry and citrus smoothies have a positive effect on the nervous system. Your mood improves and you have the strength to exercise.

To get only benefits from the drink, it is important to follow the following rules:

1. Drink smoothies in reasonable quantities and do not try to replace more than 1 meal with them.
2. Do not sweeten cocktails with sugar.
3. To feel full faster, you need to drink smoothies through a straw.
4. Each time you need to change the composition of the drink so that the body receives a variety of elements.

The main rule is to check the quality of all products before cooking. All fruits need to be washed thoroughly; seeds or skins may need to be removed. It is important to look at expiration dates on fermented milk products.