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 them to improve the efficiency of her workouts, Jessica uses them to replace several meals a day, Lively uses them to arrange fast days, Paltrow uses them daily, and Rosie starts her morning with them. The result of such a diet is obvious: all the girls look amazing. Shouldn't we follow their example?
What is it
Before you lose weight on smoothies, you need to understand what it is and how it differs from the same fresh drink. It is a sweet (pay attention! ) thick beverage made of berries, fruits, spices or vegetables with the addition of juice. So common recipes include honey, sugar, dried fruit, stevia, molasses, jam, sweeteners and other sweeteners. But as part of a healthy diet and diet, 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 the seeds, peel and membrane, while others grind it all "well" so as not to lose even a gram of vitamins. Therefore, they contain much more nutrients, are more nutritious and provide a long-lasting feeling of satiety. This is very important for weight loss, because you will not have to fight against the hated hunger, which means that the risk of failure is minimal.
Another 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" comes from the English "smooth", which translates as "soft, smooth, pleasant".
Effect on the organism
Main benefits of smoothies:
- retain plant fibers, antioxidants and vitamins;
- contain easily digestible carbohydrates, which provide zest, energy, improve mood and increase 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, because many consider this drink to be the basis of a dietetic diet. And it's not for nothing:
- normalization of digestion leads to the fact that fats are not used as reserves, but are converted into useful energy;
- colon cleansing can remove several pounds;
- prolonged satiety leads to a decrease in the total daily intake of calories and allows you to maintain your diet until the end;
- improving metabolism activates lipolysis;
- removing excess fluid from the body means losing another 1-2 kg;
- removal of cholesterol plaques also promotes weight loss;
- The pure consistency of the cocktail normalizes the balance of water and salt.
So smoothies have one consistent benefit for health in general and weight loss in particular. True, in order to take it out, you need to be able to prepare it properly. 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. The first version says that the expression 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 are good for weight loss and which are not.
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, cells begin to divide intensively (nails grow thicker, hair stops falling 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 a so-called "negative calorie content": more energy is spent on their processing than it can provide to the body. And again fat reserves are used up.
These products are called fat burners, and if you make a smoothie out of them, the effect will not last long. Here is their list:
vegetables:
- broccoli;
- carrot;
- cucumbers;
- tomato;
- savoy cabbage;
- turnip;
- gourd;
- Cauliflower.
greenery:
- leaf salad;
- arugula;
- celery;
- asparagus;
- spinach;
- sorrel.
fruits:
- avocado;
- pineapple;
- oranges;
- grapefruit;
- kiwi;
- lemons;
- mango;
- tangerines;
- apples.
Berries:
- strawberry;
- cranberry;
- raspberries;
- currants;
- blueberry.
Drinks (for dilution):
- Pineapple juice;
- water;
- green tea;
- kefir;
- mineral water;
- tomato juice.
Fat-burning smoothies are the most effective for eliminating fat deposits on problem areas of the body, they can be used to lose belly fat.
Dietary
Losing weight is only possible if you burn more calories than you consume per day. Accordingly, it is necessary to increase physical activity and reduce calorie intake. Diet smoothies made from foods with a minimum amount of calories will help in this. They are mostly prepared from vegetables, because berries and fruits contain more sugar.
Recommended products (caloric content below 40):
| Products | Kcal |
|---|---|
| Watermelons | 27 |
| Broccoli | 34 |
| Blueberry | 39 |
| Grapefruit | 35 |
| Melons | 35 |
| Blackberry | 34 |
| Zucchini | 24 |
| Brussels sprouts | 35 |
| Cabbage | 16 |
| Savoy cabbage | 28 |
| Cauliflower | thirty |
| Cranberry | 28 |
| Lemons | 34 |
| Tangerines | 38 |
| Carrots | 35 |
| Sea kale | 25 |
| cucumbers | 14 |
| Pomelo | 38 |
| Tomato | 24 |
| Leaf salad | 16 |
| Celery | 34 |
| Pumpkin | 22 |
| Spinach | 23 |
But it is not recommended to abuse these products (calorie content above 50):
| Products | Kcal |
|---|---|
| Avocado | 160 |
| Pineapple | 52 |
| Bananas | 96 |
| Grapefruit | 72 |
| Cherry | 52 |
| Grenades | 72 |
| Durian | 147 |
| Potato | 77 |
| Mango | 60 |
| Sea buckthorn | 82 |
| Red rowan | 50 |
| Rowan chokeberry | 55 |
| Jerusalem artichoke | 61 |
| Feijoa | 61 |
| dragoon | 67 |
| Cherries | 52 |
| Garlic | 149 |
| Mulberry | 50 |
| Pomegranate | 109 |
Diet smoothies are recommended for overall weight loss as part of any weight loss program.
Detox
Making smoothies with foods that are known for their cleansing properties make great detox drinks. They can be used to organize fasting days.
What we cook with:
- 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 fruit;
- from fruits: plums, apples, cherries, lemons, peaches, pears, apricots, grapefruits, oranges;
- from berries: black currant, strawberry, cranberry, cranberry, gooseberry.
What we try not to add:
- alcohol;
- coffee;
- spices;
- radish;
- spices;
- seeds;
- Black tea;
- spinach;
- sorrel.
Detox smoothies are recommended for general wear and tear of the body, as well as for cleaning certain organs and systems.
Dairy products / proteins / proteins
If you dilute fruits and berries in a smoothie with milk, kefir, yogurt or whey, they will become a good source of protein for the body. It plays an important role during weight loss. Due to its lack, energy is primarily extracted from muscle fibers and not from fat reserves. Their breakdown leads to general exhaustion of the organism. Proteins prevent this, promote the building of muscle mass and redirect all forces to the burning of adipocytes.
Protein smoothies are suitable for those who are actively involved in sports and not only lose weight, but shape their body to be slim, beautiful and sculpted.
This is interesting.In American bars, there is a difference between "thick" and "thin" smoothies. The latter does not contain additional sweeteners and removes the natural sugar found in berries and fruits.
Cooking options
The good thing about smoothies is that they are easy and quick to prepare at home in a blender or mixer. However, there are also secrets that can make it even more useful and effective.
General recommendations
Smoothie components: solid components (fruits, vegetables, herbs, berries) and liquid components (most often juices or water). Canned products are not used. But frozen fruits and berries will come in handy in hot weather.
To lose weight, you can't prepare smoothies only from fruit - they contain a lot of fructose and glucose. It is better to dilute with leafy greens and vegetables. All ingredients must be natural, it is better to use seasonal products. They must be washed well.
Some people recommend removing the peel, seeds, pith, and albedo (the white under-skin layer of citrus fruits) from fruits and vegetables because they can contain toxins and cause a softer texture. But everyone decides for himself. Albedo, for example, has a very high concentration of beneficial substances.
There is a heated debate about soy milk in smoothies. On the one hand, it reduces the total calorie content and is ideal for vegetarians. On the other hand, recently more and more people are talking about soy as a GMO product.
Many vitamins and minerals are absorbed only with the help of fat. Therefore, it is recommended to add 1 teaspoon of one of the products containing fat to the smoothie: mashed avocado, olive oil or cream.
Advice.To properly prepare a smoothie in a blender, you need the highest grinding speed.
A universal recipe
- Squeeze out the juice used for dilution.
- Tear the leafy greens with your hands.
- Blend herbs and freshly squeezed juice (can be replaced with water, green tea or milk drinks) in a blender for 1 minute.
- Cut the fruits and vegetables into larger pieces and add them to the blender along with the berries. Beat for 1-1. 5 minutes.
- Pour into a glass, decorate on top with sprigs of mint (traditional decoration), whole berries and pre-ground nuts (be careful with them: they are very high in calories and can spoil your weight loss results).
Ideal proportions
- Fruit and berry smoothie = 40% leafy vegetables + 60% fruit 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 chosen "by eye". If you need to get a nutritious cocktail that acts as a separate dish and replaces a whole meal, add no more than 50 ml per serving (250-300 ml). In summer, to quench your thirst, you can take moreliquid - 100-150 ml.
Some supplements in minimal amounts (literally a pinch) will help improve the fat burning effect:
- vanillin;
- fattening;
- ginger;
- cocoa powder;
- cinnamon;
- Peruvian poppy;
- walnuts;
- proteins;
- bee pollen;
- flax, sesame, chia, hemp, pumpkin, sunflower seeds;
- spirulina, kelp, chlorella;
- lemon zest.
Ideal combinations
fruits:
- banana + pineapple + green apple + spinach;
- banana + peach + cucumber + lettuce;
- banana + dates + avocado + lettuce + soy milk + cinnamon powder;
- banana + green apple + strawberry;
- green apple + apricot + carrot + spinach;
- green apple + kiwi + strawberry;
- green apple + strawberry + blackcurrant.
vegetables:
- paprika + green apple + lettuce + pumpkin seeds;
- carrot + green apple + cucumber + avocado + spinach;
- carrot + beet + cucumber + green apple + lettuce + parsley;
- carrot + celery + green apple;
- cucumber + broccoli + pineapple;
- pumpkin + carrot.
green:
- banana + pineapple + spinach + avocado;
- banana + green apple + lettuce;
- green apple + celery stalks + lettuce + spinach + parsley + almond milk;
- mango + cucumber + lettuce.
If you're making your own recipe, remember the golden rule: an ideal drink should include no more than 5 solid ingredients, 1-2 spices, and 1 dilution liquid.
You cannot add ice cream, jam, sugar or any other sweeteners that increase the calorie content and are harmful to weight loss.
Interesting fact.In American bars, smoothies are also divided into types depending on the effect they have. Before ordering, the client asks himself what exactly he wants: to relax or cheer up, cheer up or calm down, quench his thirst or eat.
Weight loss plans
Once you've mastered the art of making smoothies, it's time to choose a weight loss program and learn how to drink it properly. The results will largely depend on that.
First you need to distribute its types by meals:
- for breakfast it is better to drink the most high-calorie fruit smoothies that will fill you with energy for the whole day;
- for lunch, let them be as nutritious and thick as possible, vegetables and multi-ingredients are suitable;
- For dinner, greens would be an ideal option, as they improve digestion, setting up the gastrointestinal tract for a night's rest;
- for lunch and afternoon snack, before or after training (+/- half an hour), drink protein smoothies - they will preserve muscle mass;
- At night, you can drink a single-ingredient drink (for example, orange or strawberry) with a small addition of low-fat kefir.
Now straight to the weight loss plans.
A day of fasting
During the day, you need to drink 2. 5 liters of plain water and 1 liter of low-calorie detox smoothies in small portions (it is better to take the simplest recipes, from 1-2 products). For the first 2 months, organize such unloading once a week, then once every 2 weeks. The result is minus 1-1. 5 kg per day.
Mono diet
You will have to completely give up solid food and replace all meals with smoothies. It can be different, it can be from some specific products (for example, focus on vegetables, or greens, or fruits). A significant disadvantage of such weight loss is intestinal disorders at the end of the diet, because the stomach does not get used to digesting solid food. Duration - from 3 to 7 days, no longer. The result is minus 3-4 kg.
Diet
Smoothie diet does not mean replacing all meals with these drinks, but only one or two. This allows you to avoid problems with the gastrointestinal tract. Breakfast is usually chosen because it is important to get energy for the day in the morning, and/or instead of dinner to ease the stomach at night. Duration: 1-2 weeks. The result is minus 5-6 kg.
As a sports accessory
Along with a healthy diet or any 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 the same time after it.
Regular use
In order to maintain a normal body weight and not gain extra pounds, it is useful to drink a glass of diet smoothie for lunch or an afternoon snack as a preventive measure in addition to a healthy diet.
A spoonful of tar.Frequent consumption of smoothies leads to the development of dental caries.
Recipes
Since the mixer still has much less power and whipping speed, we offer recipes for a blender that is ideal for making smoothies.
Vegetable smoothie
- 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 off the lettuce leaves (50 g) with your hands and pour over 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 larger pieces with your hands. Pour beetroot juice (150 ml), beat in a blender. Add boiled beets (150 g), cut into larger pieces, and 2 figs. Whisk the ingredients again.
This dish makes an even tastier lunch than broccoli.
- carrots (79 kcal)
Chop 1 carrot and 1 green apple. Pour in 100 ml of 1. 5% milk and 100 ml of Greek yogurt. Add 50 g of oatmeal. Beat in a blender.
Fruit smoothies
- From kiwi (63 kcal)
Chop 2 kiwis, add 50 g of oatmeal, pour over 200 ml of low-fat kefir.
- With pineapple (60 kcal)
Chop 1 banana, 1 hard pear, 100 g of pineapple, add 5 strawberries. Pour in 100 ml of soy milk. Beat.
- With grapefruit (80 kcal)
Cut ½ grapefruit and ½ orange (without white fibers) into larger pieces, pour over 200 ml of low-fat yogurt without additives and colors. Beat in a blender.
- From avocado (100 kcal)
Grind 50 g of parsley, dill, cilantro leaves. Pour in 200 ml of 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 with 50 ml of lemon juice. Blend with a blender.
A very satisfying and tasty drink that can easily replace any meal.
- Banana (60 kcal)
Coarsely chop 200 g of banana pulp, 150 g of kiwi, add 5-6 pitted plums. Pour natural low-fat yogurt (200 ml). Add 10 g of honey for taste.
Green smoothies
- From celery (44 kcal)
Mix chopped parsley, dill and rocket to get a total of 200 g. Chop 3 stalks of celery. Add 200 ml of kefir (minimum fat content), ½ tsp. olive oil. Beat in a blender.
- With spinach (47 kcal)
Tear 100 g of spinach, pour over 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 over large pieces of spinach leaves and celery stalks (100 g each) with mineral water (100 ml). Blend in a blender. Add 50 g of green apple, kiwi and cucumber. It beats again.
"Old" recipes
- Green Alessandra Ambrosio (50 kcal)
Tear 400 g of spinach, cover with 400 ml of almond milk. Beat. Cut 1 apple and 1 banana into pieces, add to the spinach and milk mixture along with 50 g of oatmeal. 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 training.
- Cabbage from Jessica Alba (58 kcal)
Coarsely chop kale (400 g), mix with Greek yogurt (200 ml). Add 50 g each of raspberries and blackberries, 20 ml of honey. It beats again.
Drink instead of breakfast or lunch.
- Apple by Blake Lively (54 kcal)
Coarsely chopped celery stalks (100 g), chopped cilantro (10 g) and pour coconut water (100 ml). Mix. Add chopped kiwi (2 pcs. ), avocado (1 pc. ). Blend in a blender.
This is how Blake Lively arranges fasting days.
- Coconut from Gwyneth Paltrow (45 kcal)
Chop the meat of 1 coconut, pour coconut milk from the same fruit, add 100 ml of aloe juice and 20 g of chopped coriander. Beat.
Paltrow claims that with regular use of this drink, fasting days are not necessary: 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 every morning instead of breakfast.
Winter smoothies
- Chocolate (109 kcal)
Blend 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 prepare diet drinks even in winter. Pour 100 g of any greens (necessary in the cold season to increase immunity) with 200 ml of mineral water. Add 100 g of chopped apples and the same amount of kiwi. It beats 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 few frozen berries on top. An excellent option for losing weight during the New Year holidays.
Other recipes
- With oatmeal (79 kcal)
Slice 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 ground wheat germ with 200 ml of low-fat kefir and 50 ml of natural yogurt. Mix. Add 100 g of strawberries and 10 ml of honey. It beats again.
- With fresh cheese (62 kcal)
Mix 400 g of low-fat fresh cheese, 150 g of blueberries, 200 ml of low-fat milk. An ideal recipe for a protein drink 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 have lost weight thanks to banana smoothies, despite the high calorie content, while others need to drink a glass of green tea every day to maintain a normal figure.