Do you know what Alessandra Ambrosio, Jessica Alba, Blake Lively, Gwyneth Paltrow and Rosie Huntington-Whiteley have in common? In addition to the fact that all these Hollywood actresses are incredible beauties with flawless figures, they all actively use smoothies for weight loss and have their own recipes for this drink.
For example, Alessandra uses it to increase the effectiveness of her training, Jessica replaces several meals a day with it, Lively arranges fasting days with them, Paltrow uses it every day and Rosie starts her mornings with it. The result of such a diet is obvious: all girls look great. Shouldn't we follow their example?
What is that
Before losing weight with smoothies, you need to find out what it is and how it differs from the same fresh drink. It is a sweet (attention! ) thick drink made from berries, fruits, herbs or vegetables with the addition of juice. Therefore, common recipes include honey, sugar, dried fruits, stevia, molasses, jam, sweeteners and other sweeteners. But as part of a healthy diet and diet, these components are removed, which helps reduce calories.
In contrast to fresh juices, smoothies contain not only the liquid part of the components, but also the pulp. In addition, some peel fruits and vegetables from seeds, peels and membranes, while others grind all the "good" so as not to lose a single gram of vitamins. This means that they contain much more nutrients, are more nutritious and provide a long-lasting feeling of satiety. This is forlosing weight is very important because you do not have to fight with the hated hunger and the risk of failure is minimal.
The second difference: a juicer is used to make fresh juices, and a blender or blender is used to make smoothies.
Why is it called that?The word "smoothie" comes from the English "smooth", which means "soft, smooth, pleasant".
Effect on the body
Main benefits of smoothies:
- Plant fibers, antioxidants and vitamins are retained;
- contain easily digestible carbohydrates that provide 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 your thirst at the same time;
- promote weight loss.
The last property is the most important, since many consider this drink to be the basis of a dietary diet. And it's not in vain:
- the 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 few kilograms.
- Prolonged satiety leads to a reduction in total daily calorie intake and allows you to stick to the diet to the end;
- improving metabolism activates lipolysis;
- If you remove excess fluid from the body, you will lose 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 lasting benefits for health in general and weight loss in particular. In order to extract it, you have to be able to prepare it properly. Because the presence of high-calorie foods and sweeteners in the composition can lead to the opposite result.
Through the pages of history.Nobody knows exactly who and when invented this drink and called it that. The first version says that the term appeared among hippies, and the second claims that such cocktails were invented by Pacific surfers.
species
There are different types of smoothies and you need to know which types can be used for weight loss and which ones cannot.
Fat burning
Some foods contain substances that activate the production of growth hormones. These are vitamin C, taurine, methionine, magnesium and iodine. Under their influence, the cells begin to divide intensively (nails become thicker, hair stops falling out and becomes thicker, muscle mass increases), which requires additional energy from the body. This leads to the consumption of fat reserves.
Another group of foods has the so-called "negative calorie content": more energy is used to process them than they can provide to the body. And fat reserves are used up again.
These products are called fat burners, and if you make a smoothie out of them, the effect won't be long in coming. Here is their list:
Vegetables:
- Broccoli;
- Carrot;
- cucumbers;
- Tomatoes;
- Savoy;
- beets;
- Pumpkin;
- Cauliflower.
Green:
- lettuce;
- Arugula;
- Celery;
- Asparagus;
- Spinach;
- Sorrel.
Fruit:
- Avocado;
- Pineapple;
- oranges;
- grapefruits;
- Kiwi;
- Lemons;
- Mango;
- tangerines;
- Apples.
Berry:
- Strawberry;
- Cranberry;
- raspberries;
- Currant;
- Blueberry.
Drinks (for dilution):
- pineapple juice;
- Water;
- green tea;
- Kefir;
- Mineral water;
- Tomato juice.
Fat-burning smoothies are most effective for eliminating fat deposits in problem areas of the body; they can be used to lose belly fat.
Dietary
Losing weight is only possible if you burn more calories per day than you consume. Accordingly, you need to increase physical activity and reduce calorie intake. Diet smoothies made from low-calorie foods help with this. They are prepared mainly from vegetables, as berries and fruits contain more sugar.
Recommended products (calorie content less than 40):
| Products | Kcal |
|---|---|
| Watermelons | 27 |
| broccoli | 34 |
| Blueberry | 39 |
| Grapefruits | 35 |
| Melons | 35 |
| blackberry | 34 |
| zucchini | 24 |
| Brussels sprouts | 35 |
| Cabbage | 16 |
| savoy | 28 |
| cauliflower | thirty |
| cranberry | 28 |
| Lemons | 34 |
| Tangerines | 38 |
| carrot | 35 |
| sea kale | 25 |
| Cucumbers | 14 |
| Pomelo | 38 |
| tomatoes | 24 |
| Leaf lettuce | 16 |
| celery | 34 |
| pumpkin | 22 |
| spinach | 23 |
However, it is not recommended to abuse these products (calorie content over 50):
| Products | Kcal |
|---|---|
| avocado | 160 |
| pineapple | 52 |
| Bananas | 96 |
| grape | 72 |
| cherry | 52 |
| Grenades | 72 |
| Durian | 147 |
| Potato | 77 |
| mango | 60 |
| Sea buckthorn | 82 |
| Red rowan | 50 |
| Rowanberry | 55 |
| Jerusalem artichoke | 61 |
| Feijoa | 61 |
| persimmon | 67 |
| Cherries | 52 |
| Garlic | 149 |
| Mulberry | 50 |
| rose hip | 109 |
Diet smoothies are recommended for general weight loss as part of any weight loss program.
detoxification
Making smoothies from foods known for their cleansing effects makes excellent detox drinks. Fasting days can be organized with them.
What we cook from:
- from greens: lettuce, dill, celery, parsley;
- from drinks: mineral water, freshly squeezed juices, green tea;
- from vegetables: beets, carrots, cabbage, cucumbers, pumpkins;
- from oats and bran;
- from nuts;
- from dried fruits;
- from fruits: plums, apples, cherries, lemons, peaches, pears, apricots, grapefruits, oranges;
- from berries: black currant, strawberry, lingonberry, lingonberry, gooseberry.
What we try not to add:
- Alcohol;
- Coffee;
- Spices;
- Radish;
- Spices;
- seeds;
- Black tea;
- Spinach;
- Sorrel.
Detox smoothies are recommended for general detoxification of the body as well as for cleansing specific organs and systems.
Dairy / Protein / Protein
If you dilute fruits and berries in a smoothie with milk, kefir, yogurt or whey, they become a good source of protein for the body. It plays an important role in losing weight. If there is a deficiency, energy production begins primarily from muscle fibers and not from fat reserves. Their breakdown leads to general exhaustion of the body. Protein prevents this, promotes the development of muscle mass and directs all forces to the burning adipocytes.
Protein smoothies are suitable for everyone who actively engages in sports and not only loses weight, but also shapes their body slim, beautiful and shaped.
That is interesting.In American bars, a distinction is made between "thick" and "thin" smoothies. The latter contains no additional sweeteners and removes the natural sugar from berries and fruits.
Cooking functions
The good thing about smoothies is that they can be prepared quickly and easily at home in a blender or blender. However, there are secrets here that can make it even more useful and effective.
General recommendations
Smoothie ingredients: solid ingredients (fruits, vegetables, herbs, berries) and liquid (usually juices or water). Canned food is not used. However, frozen fruits and berries come in handy in hot weather.
To lose weight, you can make smoothies not only from fruits - they contain a lot of fructose and glucose. It is better to dilute it with leafy greens and vegetables. All ingredients must be natural; it is better to take seasonal products. They need to be washed thoroughly.
Some people recommend removing peels, seeds, pith, and albedo (the white subcutaneous layer of citrus fruits) from fruits and vegetables because these contain toxins and can cause a softer texture. But everyone decides for themselves. Albedo, for example, has a very high concentration of useful substances.
Soy milk in smoothies is hotly debated. On the one hand, it reduces the overall calorie content and is ideal for vegetarians. On the other hand, soy has recently been increasingly referred to as a GMO product.
Many vitamins and minerals are only absorbed with the help of fats. Therefore, it is recommended to add 1 teaspoon of one of the fatty products to the smoothie: pureed avocado, olive oil or sour cream.
Advice.To properly prepare a smoothie in the blender, you need the highest grinding speed.
Universal recipe
- Squeeze out the juice used for dilution.
- Pluck the leafy vegetables with your hands.
- Blend the herbs and freshly squeezed juice (it can be replaced with water, green tea, or milk drinks) in a blender for 1 minute.
- Cut the fruit and vegetables into large pieces and add them to the blender along with the berries. Beat for 1-1. 5 minutes.
- Pour into a glass, garnish with mint sprigs (traditional garnish), whole berries and pre-ground nuts (be careful with them: they are very high in calories and can affect your weight loss results).
Ideal proportions
- Fruit and berry smoothies = 40% leafy greens + 60% fruits and berries.
- Vegetables = 70% vegetables + 30% fruits and berries.
- Greens = 40% vegetables + 40% leafy vegetables + 20% fruits and berries.
The amount of liquid base is selected "by eye". If you need a nutritious cocktail that will serve as a separate dish and replace a whole meal, add no more than 50 ml per serving (250–300 ml). In summer, you canDrink more liquid to quench your thirst – 100-150 ml.
Some dietary supplements in minimal amounts (literally a pinch) will help enhance the fat burning effect:
- vanillin;
- Goji;
- Ginger;
- cocoa powder;
- Cinnamon;
- Peruvian poppy;
- Nuts;
- Protein;
- bee pollen;
- flax, sesame, chia, hemp, pumpkin, sunflower seeds;
- spirulina, seaweed, chlorella;
- Lemon peel.
Ideal combinations
Fruit:
- banana + pineapple + green apple + spinach;
- banana + peach + cucumber + lettuce;
- Banana + dates + avocado + lettuce + soy milk + cinnamon powder;
- banana + green apple + strawberry;
- green apple + apricot + carrots + spinach;
- green apple + kiwi + strawberry;
- green apple + strawberry + black currant.
Vegetables:
- pepper + green apple + lettuce + pumpkin seeds;
- carrots + green apple + cucumber + avocado + spinach;
- Carrots + beets + cucumber + green apple + lettuce + parsley;
- carrots + celery + green apple;
- cucumber + broccoli + pineapple;
- Pumpkin + carrots.
Green:
- banana + pineapple + spinach + avocado;
- banana + green apple + lettuce;
- green apple + celery sticks + lettuce + spinach + parsley + almond milk;
- Mango + cucumber + lettuce.
When preparing your own recipe, remember the golden rule: the ideal drink contains no more than 5 solid ingredients, 1-2 spices and 1 liquid for dilution.
You must not add ice cream, jam, sugar or other sweeteners that increase calorie content and harm weight loss.
Interesting fact.Even in American bars, smoothies are divided into types depending on their effect. Before ordering, the customer is asked what exactly he wants: to relax or cheer up, to cheer up or calm down, to quench his thirst or to eat.
weight loss plans
Once you have mastered the art of making smoothies, it's time to choose a weight loss program and learn how to drink smoothies properly. The results will also largely depend on it.
First you need to distribute the types by meals:
- For breakfast it is better to drink the most high-calorie fruit smoothies, which will energize you for the whole day.
- Make them as nutritious and fattening as possible for lunch; Vegetables and multi-ingredient ingredients are suitable;
- For dinner, green foods would be an ideal option as they improve digestion and prepare the gastrointestinal tract for night's rest;
- Drink protein smoothies for lunch and afternoon snack before or after training (+/- half an hour) - they preserve muscle mass;
- In the evening, you can drink a one-ingredient drink (e. g. orange or strawberry) with a small addition of low-fat kefir.
Now directly to the weight loss plans.
Fasting day
During the day you need to drink 2. 5 liters of plain water and 1 liter of low-calorie detox smoothie in small portions (it is better to take the simplest recipes from 1-2 products). Arrange such discharges weekly for the first 2 months, then every 2 weeks. The result is minus 1-1. 5 kg per day.
Mono diet
You must completely avoid solid food and replace all meals with smoothies. It can be different, it can come from specific products (for example, the emphasis is on vegetables, vegetables or fruits). A significant disadvantage of such weight loss is intestinal disorders at the end of the diet, as the stomach is no longer used to digesting solid food. Duration - from 3 to 7 days, no longer. The result is minus 3-4 kg.
diet
The smoothie diet doesn't replace all meals with these drinks, just one or two. This allows you to avoid problems with the gastrointestinal tract. Typically, breakfast is chosen because it is important to gain energy for the day in the morning and/or instead of dinner to ease the work of the stomach in the evening. Duration: 1-2 weeks. The result is minus 5-6 kg.
As a sports supplement
Against the background of a healthy diet or diet, protein smoothies can be drunk not only for weight loss, but also for maintaining and building muscle mass. To do this, you need to drink the drink 30-60 minutes before training and at the same time after.
Regular use
In order to maintain normal weight and not gain extra pounds, it makes sense to drink a glass of diet smoothie for lunch or an afternoon snack as a preventive measure against the background of a healthy diet.
A spoonful of tar.Frequent consumption of smoothies leads to the development of dental caries.
Recipes
Since the blender 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 is not based on the proportions prescribed in the recipe.
Vegetable smoothies
- From pumpkin (40 kcal)
Roughly chop the pumpkin pulp (250 g) and 1 banana. Pour 100 ml of 1% kefir. Beat in a blender.
- From broccoli (75 kcal)
Pluck lettuce leaves (50 g) with your hands and pour in 200 ml of 1% kefir. Beat in a blender. Add chopped broccoli (150g) and coriander seeds (10g). 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 in beet juice (150 ml) and beat in a blender. Add cooked 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 in 100 ml of 1. 5% milk and 100 ml of Greek yogurt. Add 50g oat flakes. Beat in a blender.
Fruit smoothies
- From kiwi (63 kcal)
Chop 2 kiwis, add 50 g of oatmeal and add 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. Hit.
- With grapefruit (80 kcal)
Cut ½ grapefruit and ½ orange (without white fibers) into large pieces, pour over 200 ml of low-fat yogurt without additives or colorings. Beat in a blender.
- From avocado (100 kcal)
Grind 50 g of parsley, dill and coriander leaves. Pour 200 ml of still mineral water. Hit. Cut 2 cucumbers and 2 avocados into pieces and add them to the green mixture. Sprinkle with a pinch of sea salt and black pepper. Pour in 50 ml lemon juice. Mix with a blender.
A very filling and tasty drink that can easily replace any meal.
- Banana (60 kcal)
Roughly chop 200 g banana pulp, 150 g kiwi, add 5-6 pitted plums. Pour in low-fat natural yogurt (200 ml). Add 10 g of honey for taste.
Green smoothies
- From celery (44 kcal)
Mix chopped parsley, dill and rocket to a total of 200g. Chop 3 stalks of celery. Add 200 ml kefir (minimum fat content), ½ tsp. Olive oil. Beat in a blender.
- With spinach (47 kcal)
Tear 100 g spinach, pour 100 ml chilled green tea. Hit. Add 50 g green apple and kiwi, cut into pieces.
- With spinach and celery (30 kcal)
Pour mineral water (100 ml) over large pieces of spinach leaves and celery sticks (100 g each). Blend in a blender. Add 50g green apple, kiwi and cucumber. Beat again.
"Star" recipes
- Green by Alessandra Ambrosio (50 kcal)
Tear 400 g spinach and pour in 400 ml almond milk. Hit. Cut 1 apple and 1 banana into pieces and add them to the spinach-milk mixture along with 50 g of oat flakes. Add a pinch of cinnamon and a tablespoon of coconut oil. Stir again.
Divide into 2 portions and drink half an hour before training and half an hour after.
- Cabbage from Jessica Alba (58 kcal)
Roughly chop kale (400 g), mix with Greek yogurt (200 ml). Add 50 g of raspberries and blackberries and 20 ml of honey. Beat again.
Drink instead of breakfast or lunch.
- Blake Lively Apple (54 kcal)
Pour in coarsely chopped celery sticks (100 g), chopped coriander (10 g) and coconut water (100 ml). Mix. Add chopped kiwi (2 pieces), avocado (1 piece). Blend in a blender.
This is how Blake Lively organizes fasting days.
- Coconut by Gwyneth Paltrow (45 kcal)
Chop the pulp of a coconut, add coconut milk of the same fruit, add 100 ml of aloe juice and 20 g of chopped coriander. Hit.
Paltrow claims that with regular consumption of this drink, fasting days are not required: 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 piece), 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) and dark chocolate (30 g) in a blender.
- Apple (30 kcal)
Apples are on the shelves all year round, so you can make diet drinks from them even in winter. Pour 100 g of greens (needed in the cold season to strengthen immunity) with 200 ml of mineral water. Add 100g 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. Hit. Top with some frozen berries. An excellent option for losing weight during the New Year holidays.
Other recipes
- With oat flakes (79 kcal)
Slice an unripe banana, add 100 ml soy milk and 100 ml Greek yogurt. Hit. Add 50 g oat flakes, a pinch of cinnamon and 10 ml 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 400g low-fat cottage cheese, 150g blueberries and 200ml low-fat milk. The ideal protein drink recipe for athletes.
These are the best smoothies for weight loss, 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 have 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.