Smoothies for weight loss and cleansing: recipes, menus, courses

Homemade smoothies in a slimming blender

The word "smoothie" has firmly established itself in the dictionary of supporters of a healthy lifestyle and the PP. To lose weight, smoothies are used even more than diets. They can be a full breakfast, lunch or dinner. There is a way to lose weight exclusively on smoothies. Let's see what kind of dish it is, how to lose weight on it and how to cook it correctly. In our selection of the best smoothie recipes for weight loss and cleansing, made with a blender.

What is a "smoothie"?

The concept of "smoothie" appeared in the 30s of the 19th century in the US state of California. But the healthy drink gained its mighty popularity in the 60s. The hippie movement contributed a lot to this.

With the growing popularity of a healthy lifestyle, physical activity, proper nutrition, smoothies began to be produced on an industrial scale, sold in stores, included in restaurant menus, caffeine, cafes, canteens for athletes. When household blenders came into use, they started making smoothies for weight loss at home.

The very word "smoothie" is translated from English as soft, pleasant, homogeneous. At first, the drink included only fruits and berries, then varieties appeared with vegetables, dairy products, honey, nuts, seeds, seaweed, herbs, etc.

KBZhU indicators are different for each species. For example, fruits contain a lot of sugar, vegetables - carbohydrates, nuts - calories, dairy products - proteins. In addition, each recipe is individual.

Homemade smoothies for weight loss should be prepared and used taking into account these parameters. The components must be combined in one dish, otherwise the drink will do more harm than good. Stick to a variety of foods eaten later in the day for a complete diet.

What is a smoothie and how does it help you lose weight? It is a cross between food and drink. It is basically a mixture of ingredients pureed in a blender, including liquid, puree and additives. Used in liquid form:

  • fresh fruit juice;
  • milk, yogurt, sour milk drinks;
  • the clear water;
  • mineral water with or without gas;
  • oat infusion liquid;
  • decoction after boiling buckwheat;
  • almond milk, coconut, cashew nuts.

Rules for using smoothies for weight loss and cleansing the body

Unlike a juice with pulp or a smoothie, a smoothie is a thicker, richer, more concentrated drink. It is a self-sufficient dish that for weight loss or health improvement cannot be mixed with anything.

Drink it separately from other meals at least 2 hours apart from other meals.

If you want to lose weight, replace them with a meal of your choice: morning, noon or evening. This course is designed for 3-4 weeks. Many people adopt a similar diet after a weight loss course.

During this period, give up sugar, reduce salt as much as possible.

If you like it and decide to use smoothies every day for health reasons, avoid fat burning options and detoxifying smoothies for weight loss as their long term use has an aggressive effect on the gastro tract. -intestinal. Classes with a cleansing and fat-burning drink can be repeated with a break of 1 month.

To lose up to 7 kg in a week, you can use the smoothie diet. This method consists of eating mostly smoothies throughout the day, only occasionally including vegetable salads in vegetable oil, individual pieces of meat or fish, cereals on water, stews ofvegetables, soups.

Drink smoothies slowly, in small sips, holding them in your mouth for a few seconds. In order not to be hungry, if you are used to eating a lot, it is better to eat smoothies with a small spoon, and not to drink.

To unload and cleanse the body, you can use an unloading day for smoothies. It is an excellent method to get rid of waste products, toxins and harmful radicals that cause aging. Consider all these cases separately.

Maximum number of smoothies per serving

Fruit 300
Vegetable 500
Dairy products, curd 250
Lactic acid 300
Protein 250
fat burning 300
With cereals 250

Smoothies for weight loss: menu for different times of the day

When choosing a technique for yourself, you should consider your priorities and habits. The method your friend used may not work for you. It is easier for some to sit on healthy smoothies for a week, for others it is easier to give up dinner in favor of such a drink.

The girl replaced the daily meal with a vegetable smoothie

When you replace one of your meals with a smoothie, think about feeding the rest of the meals. There are rules here:

  1. Eat smoothies for weight loss for breakfast, prepare protein for lunch and vegetables for dinner.
  2. If you decide to drink it for lunch, breakfast should include cereal, fruit or cottage cheese, and dinner should be better done with protein.
  3. If you drink smoothies to lose weight and cleanse yourself in the evening or in the evening, plan seafood, fruits, cereals or cereals for breakfast - foods rich in carbohydrates. At lunch, eat meat and fish soups.

For breakfast

The morning product should be cleansing and charging for the body. After all, you have to stay awake all day.

Breakfast smoothies are used to lose 3 kg per week.

This effect is achieved due to the cleansing function and activation of metabolic processes.

Morning is the time for healthy carbs. Large fibers are needed to cleanse the digestive tract. Those who are used to a hearty breakfast should include protein ingredients, such as oatmeal, cottage cheese.

The most relevant in the morning are fruits, milk, cottage cheese smoothies, use recipes with the addition of a banana, flax seeds, steamed oatmeal, buckwheat, berries.

If you choose fruit smoothies, fat burning options are best suited for weight loss. It is a smoothie made from orange, lemon, grapefruit, pineapple, mango, strawberry.

To activate metabolic processes, you can add ginger, cinnamon, coriander to your breakfast drink.

Features of the morning drink

  • If you drink smoothies for breakfast for weight loss, do not add sugar, sweet fruits, sweet curd mass to the composition. All this does not contribute to weight loss.
  • On an empty stomach, upon waking up, it is better to drink a glass of green tea or water, and only after 1-2 hours have a smoothie for breakfast.
  • Do not abuse high-calorie ingredients: grapes, bananas, honey. Use nuts, seeds and grains in small amounts so as not to increase calories.
  • For smoothies with milk and cottage cheese, take low-fat products: milk - up to 2. 5%, cottage cheese - up to 5%, kefir - up to 1%.
  • It's best to have a smoothie for breakfast before a workout, so you can burn extra calories afterwards and have the strength to workout, swim or run.

For the lunch

When planning to unload the body during the day, you need to take into account the caloric needs of the body at this time of day. For those who have a workout or physical activity planned in the afternoondon't drink cleansing smoothies. Cleaning processes will begin at the most inopportune moment.

In PP smoothies for weight loss for lunch, it is advisable to add protein. Soybeans, spinach, walnuts, flax seeds, pumpkin or chia seeds, sprouted wheat will give it. A lot of protein is found in spirulina - blue and green algae. Dark vegetables, leafy green vegetables, dairy products are rich in natural vegetable proteins. You can add ready-to-use vegetable protein powder.

Features of a smoothie for weight loss during the day

  • Do not drink pure fruit drink for lunch. You can add fruits and berries to milk, cottage cheese, yogurt smoothies.
  • It is undesirable to use honey during the day. The drink should be unsweetened.
  • Vegetables, leafy greens, and nuts are best for breakfast smoothies.
  • Hot spices can be added to the drink: ginger, pepper. They are especially good in tomato and green smoothies with spinach, celery, lettuce.
  • Despite the benefits of beetroot smoothie for weight loss and cleansing, it is better not to use this vegetable in the lunch menu. It is more suitable for dinner, as well as fat burning options.

By eating a diet smoothie for lunch, you can expect a weight loss of 4 kg per week.

For dinner

Homemade smoothies for weight loss are usually prepared in the evening or at night, since most people are at work or school during the day. In the evening, you can purify yourself effectively. At night, the cleansing processes will proceed slowly, calmly, and in the morning they will remove all unnecessary from the body.

Dinner smoothies for weight loss are best prepared from vegetables, seaweed and herbs. The palm of effectiveness here should be given to cucumbers, tomatoes, beets, pumpkins, zucchini, carrots, greens.

Spirulina algae is best combined with fat-burning ingredients: apples, citrus fruits, Greek yogurt, pieces of fish from the salmon family. Although these fish can be eaten raw, we strongly recommend steaming or boiling them first to prevent parasites from entering the body. For this purpose, salmon, chum salmon, pink salmon, red salmon, whitefish, omul are suitable.

Kefir smoothies will cleanse the digestive tract well overnight; for weight loss and cleansing the body, do not add sweet fruits to it. As additional ingredients, you can use vegetables, berries, cottage cheese, herbs.

Dinner Cleansing Smoothie Features

  • Do not add spices to your evening drink. It is not necessary to increase the metabolism. You can only win from insomnia.
  • A fruit smoothie for weight loss is not suitable in the evening - there is too much fructose, which is deposited in fat overnight.
  • Don't Overuse Cleansing Ingredientswhich have a laxative effect. For example, in a smoothie you should not combine kefir, beets and prunes. All of these products are good with other ingredients. Together they will cause diarrhea and a worsening of the morning state.

By replacing the usual dinner with cleansing smoothies, you can achieve weight loss of 6 kg per week.

For the night

Some try drinking a cleansing and laxative drink in the evening, hoping to lose weight. However, these people do not change their eating habits. That is, they believe that a cleansing smoothie at night for weight loss is a lifesaver that can magically destroy 2000-3000 kcal consumed during the day. Of course, this is a utopia.

You shouldn't expect to lose weight with smoothies overnight, and this method certainly doesn't fall into the PP category.

Drink in the evening, have a full dinner, you can only fat-burning, vegetable or kefir smoothies, excluding fruits and berries. At the same time, dinner should be light and low-calorie. The number of calories consumed per day should not exceed 1200 units, otherwise such a "super-remedy" will add, and not reduce weight. With the same success, you can drink a glass of kefir or herbal tea with a laxative effect.

If your goal is cleansing, opt for a detox smoothie, we'll give the recipe a little later. However, this will only work if the whole diet is changed. Detox, in fact, is a whole program aimed at cleansing the body of toxins, poisons, radicals and other unpleasant forms that poison our lives.

In order to lose weight, the girl organized a fasting day for smoothies

Unloading day on a smoothie to cleanse the body

Unloading 1-2 days on a smoothie is the right short-term cleansing solution for those who don't have the patience or time to take care of their health any longer.

A day of smoothies for weight loss and cleansing can be arranged once a week, and even more often - the body will only benefit from this.

Basic rules for unloading

  • During the day you need to drink 2 liters of water, you can mineral, but without gas. Drink a glass of water on an empty stomach and before going to bed.
  • It is advisable to do gymnastics 2 times (in the afternoon and in the evening), including inclinations, bends of the body, lifting of the legs, rotation of the hips. This activates the processes of elimination of toxins and stagnant feces.
  • Don't make smoothies with foods you can't stand, don't turn unloading into torture. This procedure should bring pleasure and positive. If there is a hated ingredient in the recipe, remove it from the composition or replace it.

Menu and smoothie recipes for the fasting day

In the morning 100 g orange juice + ½ grapefruit + 1 apple + ½ avocado
Happy 100 g carrot juice + 100 g pumpkin + 50 g spinach + cucumber + celery + ¼ lemon or lime
In the evening 150 g water + broccoli + carrots + herbs + ½ beets

It is not recommended to use milk during a day of fasting on smoothies - it often causes fermentation in the intestines. Prepare fruit and vegetable drinks.

Fruits, Vegetables, and Greens for a Weekly Smoothie Diet

Smoothie diet to lose weight in a week

Not everyone will be able to sustain such a weight loss journey. The usual solid food is often replaced by a pureed drink. Unlike a day fast, a smoothie diet involves 4-5 meals a day: 4 main meals plus an extra one if you really feel like eating. For example, an apple or a carrot.

Smoothies should not include:

  • Chocolate,
  • sugar,
  • cream,
  • sour cream,
  • cottage cheese more than 5% fat;
  • milk over 2. 5% fat,
  • kefir more than 1% fat,
  • biscuit,
  • jam, jam.

Fruits and vegetables can be loaded into the blender with their skin on, as long as they are not very hard. Of course, wash the product thoroughly beforehand.

The consistency of the drink should be moderately thick - like liquid sour cream or mashed potatoes. Do not make water or other liquids the main ingredient.

Smoothie diet rules for weight loss

  • Once or twice a dayneed to eat solid foodsbut separate from smoothies. Wash it off with water. It can be a vegetable salad, stew, piece of fish, cutlet, cottage cheese, eggs, dietary soup.
  • There shouldn't be many ingredients in one serving of the smoothie, otherwise the gastrointestinal tract will digest them slowly and absorb them incorrectly.
  • Start your day with a glass of clean water. Breakfast can be had in an hour.
  • The following menu can be modified. For example, a slimming smoothie in a blender with kefir can be replaced with a recipe with ayran, tan. If a fruit option is offered, you can use your own fruit set, and so on.
  • Physical activity is desirable, but try to avoid heavy workouts (cardio, strength, etc. ) while dieting.
  • During the day, in addition to drinks and liquid meals, you need to drink at least 1. 5 liters of water.

Sample diet menu for smoothies for 7 days

1st day :

  • Oat milk morning smoothie.
  • Salad of fresh vegetables + a piece of meat.
  • Green smoothie with cucumber and celery.
  • Curd with berries.

2nd day :

  • 2 eggs + tea.
  • Protein smoothie for lunch.
  • Apple.
  • Seaweed or tomato dinner smoothie.

3rd day:

  • Fruit smoothie for breakfast with avocado.
  • Vegetable or meat soup, but dietary.
  • Curd with greens.
  • Cucumber smoothie for dinner.

4th day:

  • Milk smoothie.
  • Boiled meat and stewed vegetables.
  • Green smoothie for weight loss.
  • Buckwheat with a piece of fish.

5th day:

  • A salad of fresh vegetables.
  • Protein smoothie for lunch.
  • Apple.
  • Casserole of cottage cheese.

6th day:

  • Fruit yogurt smoothie.
  • Soup puree, a piece of poultry meat.
  • Vegetable smoothie with cucumber and celery.
  • Vegetable salad + 30 g of hard cheese.

7th day:

  • Fruit and berry smoothie.
  • Oatmeal or buckwheat smoothie lunch.
  • Fruit of your choice.
  • Rice + seafood.

How to make smoothies for weight loss in a blender

The preparation of this product is not difficult. Vegetables, fruits and herbs are thoroughly washed. For convenience, it is better to cut them into pieces, removing seeds, seeds, old cuts, bruises.

Load the ingredients into a blender. If there are hard and soft foods among them, divide them into two groups and chop the hard foods first. Then add soft pasta to it and scroll until smooth.

Then add the liquid component and again scroll with a mixer. Once you have the mixture, pour it into a glass or a glass.

Do not store the finished smoothie in the refrigerator for more than 4 hours. The vitamins will disappear and the remedy will be less useful. The best option is to cook immediately before use. Some components, for example, oatmeal infusion, sprouted wheat grains, can be prepared in advance.

If the recipe contains juice, it should be squeezed out just before preparing the main course. It is added at the end of cooking.

Smoothies are a delicious slimming dish.

Healthy Smoothies: Recipes for Weight Loss and Health

Today, there are quite a few PP smoothie recipes. Everyone who has tried this weight loss product makes their own additions, comes up with new ingredients, their combination. We present several smoothies for weight loss in a blender, the recipes are distinguished by affordable ingredients and simple preparation.

Tomato-cucumber mix

  • 2 ripe tomatoes;
  • 1 cucumber;
  • 20 g parsley with dill;
  • 1 bell pepper;
  • 100 g of water;
  • spices.

Cleaning on a pumpkin

  • 200 g of pumpkin pulp;
  • 1 cucumber;
  • 1 celery feather;
  • 10 g of pumpkin seeds;
  • 10 g of greens;
  • 150g of water.

Green smoothie for weight loss

  • 2 green apples;
  • 1 not very ripe banana;
  • 2 celery;
  • 30 g of spinach;
  • 10 g of parsley;
  • ½ lemon;
  • 200g of water.

Celery and cucumber

  • 2 celery;
  • 1 cucumber;
  • 1 yellow apple;
  • 200g of water.

Cucumber with avocado and spinach

  • 50 g of avocado pulp;
  • 20 g of spinach;
  • 1 cucumber;
  • 1 lettuce leaf;
  • 1 cabbage leaf;
  • juice of ½ lemon;
  • 100 g of mineral water.

Fruity on carrot juice

  • juice from one carrot;
  • 2 oranges;
  • 1 apple;
  • 1st. I. linseed.

milk protein

  • 40 g of spinach;
  • 20 g of dill;
  • 30 g of sprouted wheat grains;
  • 100 g of water;
  • 100g of milk.

Cucumber yogurt

  • 1 cucumber;
  • 5 g of parsley and dill;
  • 2 lettuce leaves;
  • 100 g thick unsweetened yogurt;
  • 100 g of mineral water;
  • soy sauce to taste.

fruit and berry

  • 50 g of berries (fresh or frozen);
  • 3 fruits of your choice (apple, peach, mango);
  • juice of 1 grapefruit;
  • 1 spoon of honey (optional)
  • 150 g of mineral water.

With seaweed and vegetables

  • 100 g of broccoli, cauliflower and Brussels sprouts;
  • 1 tomato;
  • 1. 5 tsp spirulina (chlorella);
  • a few basil leaves

With seaweed and fish

  • 100 fish;
  • 3 tspspirulina;
  • juice of ½ lemon;
  • a little soy sauce;
  • 1 tspgrated ginger;
  • 150g of water.

On kefir and vegetables

  • 150 g of kefir;
  • 150 g of broccoli (boil for 2 minutes);
  • 20 g of green dill;
  • 1 lettuce leaf;
  • 1 celery feather.

On oat milk

  • 250 g of oat milk;
  • 1 banana;
  • 1 pear;
  • 150 g raspberries or strawberries.

On buckwheat broth

  • 150 g of buckwheat broth;
  • 40 g of spinach;
  • 1 cucumber;
  • 1 bell pepper;
  • 1 tsp ground walnuts.

Detox for powerful cleansing

  • 130 g of raw beet juice;
  • 1 cucumber;
  • 80 g of ayran;
  • 20 g of greens;
  • 1 clove of garlic;
  • a pinch of pepper;
  • a pinch of grated ginger root.

After several smoothie preparations, weight loss recipes will instantly pop into your head. Here you just need to limit your imagination to the number of calories in the finished dish. It is impossible to combine honey, nuts, milk and fruit in one recipe. All of these ingredients are high in calories, so losing weight on this type of smoothie won't work.

After losing weight, switch to a proper diet. With a diet menu, your figure will always be in order.