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 perfect figures, they all actively use smoothies to lose weight and have their own recipes for this drink.
For example, Alessandra uses them to improve the effectiveness of her workouts, Jessica replaces several meals a day with them, Lively organizes fasting days with them, Paltrow uses them every day, and Rosie starts her mornings with them. The result of such a diet is clear: all the girls look great. Shouldn't we emulate them?
What is this
Before you lose weight on a smoothie, you need to think about what it is and how it differs from the same fresh drink. It is a concentrated sweet drink ( pay attention to this! ) made from berries, fruits, herbs or vegetables with added juice. So a typical recipe includes honey, sugar, dried fruit, stevia, molasses, jam, sweetener and other sweeteners. But as part of a healthy and dietetic diet, this component is removed, which helps reduce calories.
Unlike fresh juice, smoothies contain not only the liquid part of the components, but also the pulp. Moreover, some peel fruits and vegetables from seeds, skins and membranes, while others grind all this "good" so as not to lose a gram of vitamins. Therefore, it contains more nutrients, it is more nutritious and provides a long-lasting feeling of fullness. This is very important for losing weight, because you do not have to fight the hated hunger, which means that the risk of failure is minimal.
The second difference: a juicer is used to make fresh juice, and a blender or blender is used to make a smoothie.
Why is it called that?The word "smoothie" goes back to the English "smooth", which translates as "soft, smooth, pleasant. "
Effects on the body
Main benefits of smoothies:
- preserve plant fiber, antioxidants and vitamins;
- contains easily digestible carbohydrates, which provide a boost of cheerfulness, energy, better mood and improved performance;
- has an anti-stress effect;
- strengthen the immune system;
- cleanses the body of waste and toxins;
- improves digestion thanks to fiber;
- satiates and quenches 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 nutritional diet. And it's not in vain:
- normalization of digestion leads to the fact that fat is not used as a reserve, but converted into useful energy;
- cleaning the intestines can remove several kilograms;
- prolonged satiety leads to a decrease in the amount of daily calorie intake and allows you to maintain the diet to the end;
- increases metabolism activates lipolysis;
- removing excess fluid from the body means losing another 1-2 kg;
- eliminating cholesterol plaque also promotes weight loss;
- The consistency of the puree-like cocktail normalizes the water-salt balance.
So smoothies have an ongoing 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. The first version says that the term appeared among hippies, and the second claims that such a cocktail was created by Pacific sailors.
Type
There are many different types of smoothies, and you need to know which ones 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 thicken, hair stops falling out and becomes thicker, muscle mass increases), requiring additional energy from the body. This leads to the use of fat reserves.
Another food group has the so-called "negative calorie content": more energy is spent on its processing than can be given to the body. And again fat reserves are consumed.
This product is called a fat burner, and if you make a smoothie out of it, the effect is short-lived. Here is their list:
Vegetables:
- broccoli;
- carrot;
- cucumber;
- tomatoes;
- savoy cabbage;
- beets;
- pumpkin;
- cauliflower.
Greenery:
- salad leaves;
- arugula;
- celery;
- asparagus;
- spinach;
- reddish brown.
Fruits:
- avocado;
- pineapple;
- orange;
- grapefruit;
- kiwi;
- lemon;
- mango;
- tangerines;
- Apple.
Give:
- Strawberry;
- cranberries;
- raspberries;
- currants;
- blueberries
Beverage (for dilution):
- Pineapple Juice;
- water;
- green tea;
- kefir;
- mineral water;
- tomato juice.
Fat-burning smoothies are the most effective for eliminating fat deposits in problematic body parts; it can be used to get rid of belly fat.
Nutrition
Losing weight is only possible if you burn more calories per day than you take in. Accordingly, you need to increase physical activity and reduce calorie intake. Diet smoothies made from foods with a minimal amount of calories will help with this. They are mainly prepared from vegetables, because berries and fruits contain more sugar.
Recommended products (caloric content below 40):
| Product | Kcal |
|---|---|
| watermelon | 27 |
| Broccoli | 34 |
| Blue berries | 39 |
| grapefruit | 35 |
| watermelon | 35 |
| Blackberry | 34 |
| Zucchini | 24 |
| Brussels sprouts | 35 |
| Cabbage | 16 |
| Savoy cabbage | 28 |
| cauliflower | thirty |
| Cranberry | 28 |
| lime | 34 |
| Tangerines | 38 |
| carrot | 35 |
| sea kale | 25 |
| cucumber | 14 |
| Pomelo | 38 |
| tomatoes | 24 |
| Lettuce leaves | 16 |
| celery | 34 |
| pumpkin | 22 |
| Spinach | 23 |
But it is not recommended to abuse this product (calorie content over 50):
| Product | Kcal |
|---|---|
| Avocado | 160 |
| pineapple | 52 |
| banana | 96 |
| Grapes | 72 |
| cherry | 52 |
| Hand bomb | 72 |
| Durian | 147 |
| Potatoes | 77 |
| please | 60 |
| Sea buckthorn | 82 |
| Rowan red | 50 |
| Rowan chokeberry | 55 |
| Jerusalem artichoke | 61 |
| Feijoa | 61 |
| persimmon | 67 |
| cherry | 52 |
| garlic | 149 |
| Mulberry | 50 |
| Rose hip | 109 |
Diet smoothies are recommended for overall weight loss as part of any weight loss program.
Detox
Making smoothies from foods known for their cleansing properties makes an excellent detox drink. They can be used to organize fasting days.
From what we cooked:
- from vegetables: lettuce, dill, celery, parsley;
- from drinks: mineral water, freshly squeezed juice, green tea;
- from vegetables: beets, carrots, cabbage, cucumbers, pumpkins;
- from oats and bran;
- from nuts;
- of dried fruits;
- from fruits: plums, apples, cherries, lemons, peaches, pears, apricots, grapefruits, oranges;
- from berries: black currant, strawberry, cranberry, lingonberry, gooseberry.
Things we try not to add:
- alcohol;
- coffee;
- seasoning;
- radish;
- spices;
- seed;
- Black tea;
- spinach;
- reddish brown.
Detox smoothies are recommended for general slag 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, it will be a good source of protein for the body. During weight loss, it plays an important role. With its deficiency, energy mainly begins to be extracted from muscle fibers, instead of fat reserves. Their breakdown leads to a general deficiency of the body. Protein prevents it, promotes the building of muscle mass and diverts all forces to the burning of adipocytes.
Protein smoothies are suitable for those who are active in sports and not only lose weight, but also sculpt the 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 added sweeteners and eliminates the natural sugars contained in berries and fruits.
Cooking features
The good thing about smoothies is that they are easy and quick to prepare at home in a blender or using a blender. However, there are also secrets here that can make it more useful and effective.
General recommendations
Smoothie components: solid (fruits, vegetables, herbs, berries) and liquid (most often juice or water) components. Canned products are not used. But frozen fruits and berries will come in handy in hot weather.
To lose weight, you can not prepare smoothies from fruits only - 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 take seasonal products. They must be washed thoroughly.
Some people recommend removing skin, seeds, pith, and albedo (the white subcutaneous layer of citrus fruits) from fruits and vegetables because they may contain toxins and cause a softer texture. But everyone decides for themselves. Albedo, for example, has a very high concentration of useful substances.
There is a heated debate about soy milk in smoothies. On the one hand, it reduces the overall calorie content and is suitable for vegetarians. On the other hand, recently they are increasingly 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 any fat-containing product to the smoothie: pure avocado, olive oil or sour cream.
Advice.To properly prepare a smoothie in a blender, you need the highest grinding speed.
Universal recipe
- Squeeze the juice used for dilution.
- Tear the leafy greens with your hands.
- Blend the herbs and freshly squeezed juice (it can be replaced with water, green tea or milk drink) in a blender for 1 minute.
- Cut the fruits and vegetables into large pieces and add them to the blender along with the berries. Hit for 1-1. 5 minutes.
- Pour into a glass, garnish with a sprig of mint (a traditional garnish), whole berries, and pre-ground nuts (be careful with them: they are very high in calories and can ruin your weight loss results).
Ideal proportions
- Fruit and berry smoothie = 40% leafy greens + 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 selected "by eye". If you need to get a nutritious cocktail that acts as a separate dish and replaces the entire meal, add no more than 50 ml per serving (250-300 ml). In summer, to quench your thirst, you can take more liquid - 100-150 ml.
Some supplements in minimal quantities (literally a pinch) will help increase the fat burning effect:
- vanillin;
- goji;
- ginger;
- cocoa powder;
- cinnamon;
- Peruvian poppy;
- beans;
- protein;
- bee pollen;
- hemp, sesame, chia, flax, pumpkin, sunflower seeds;
- spirulina, kelp, chlorella;
- lemon peel.
An ideal combination
fruit:
- banana + pineapple + green apple + spinach;
- banana + peach + cucumber + salad;
- banana + dates + avocado + lettuce + soy milk + cinnamon powder;
- banana + green apple + strawberry;
- green apple + apricot + carrot + spinach;
- green apple + kiwi + strawberry;
- green apple + strawberry + black currant.
Vegetables:
- bell pepper + green apple + lettuce + pumpkin seeds;
- carrot + green apple + cucumber + avocado + spinach;
- carrot + beetroot + cucumber + green apple + lettuce + parsley;
- carrot + celery + green apple;
- cucumber + broccoli + pineapple;
- pumpkin + carrot.
green:
- banana + pineapple + spinach + avocado;
- banana + green apple + salad;
- green apple + celery stalk + lettuce + spinach + parsley + almond milk;
- mango + cucumber + salad.
If you make your own recipe, remember the golden rule: the ideal drink includes no more than 5 solid ingredients, 1-2 spices and 1 liquid for dilution.
You can not 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 their effect. Before ordering, the customer is asked what exactly he wants: to relax or cheer, cheer or calm down, quench his thirst or eat.
Weight loss plan
Once you've mastered the art of making smoothies, it's time to choose a weight loss program and learn how to drink them properly. The result also largely depends on this.
First you need to distribute the type with food:
- for breakfast it is better to drink the most high-calorie, fruit smoothie that will charge you with energy for the whole day;
- for lunch, make them nutritious and dense as possible; vegetables and various ingredients are suitable;
- For dinner, the green one will be the ideal choice, because it improves digestion, prepares 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 maintain muscle mass;
- At night, you can drink a one-ingredient drink (for example, orange or strawberry) with a small addition of low-fat kefir.
Now on to the weight loss plan.
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 recipe, from 1-2 products). For the first 2 months, organize such unloading every week, then once every 2 weeks. The result is minus 1-1. 5 kg per day.
Mono-diet
You need to completely abandon solid foods and replace all meals with smoothies. It can be different, it can be from some specific products (for example, focus on vegetables, or vegetables, or fruits). A significant disadvantage of such weight loss is intestinal disorders at the end of the diet, as the stomach becomes unaccustomed to digesting solid food. Duration - from 3 to 7 days, no more. The result is minus 3-4 kg.
Diet
The smoothie diet does not involve replacing all foods with these drinks, but only one or two. This allows you to avoid problems with the gastrointestinal tract. Usually, breakfast is chosen because it is important to get an energy boost for the day in the morning, and/or instead of dinner to ease the stomach work at night. Duration: 1-2 weeks. The result is minus 5-6 kg.
As a sports supplement
Against the background of a healthy diet or any diet, protein smoothies can be drunk not only for weight loss, but also to maintain and build muscle mass. To do this, you need to drink a drink 30-60 minutes before training and at the same time after.
Normal use
To maintain a normal body weight and not gain weight, it is useful 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.
recipe
Since blenders still have much lower power and whipping speed, we offer recipes for blenders that are ideal for making smoothies.
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 the lettuce leaves (50 g) with your hands and pour 200 ml of 1% kefir. Beat in a blender. Add chopped broccoli (150 g), add coriander seeds (10 g). Mix it up.
A tasty broccoli drink can replace a full lunch. It is also called cream soup.
- From beets (90 kcal)
Tear the 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 large, and 2 figs. Beat the ingredients again.
This dish makes a more delicious lunch than broccoli.
- Carrots (79 kcal)
Cut 1 carrot and 1 green apple. Pour 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)
Cut 2 kiwis, add 50 g of oatmeal, pour 200 ml of low-fat kefir.
- With pineapple (60 kcal)
Cut 1 banana, 1 hard pear, 100 g pineapple, add 5 strawberries. Pour 100 ml of soy milk. Beat.
- With grapefruit (80 kcal)
Cut ½ grapefruit and ½ orange (without white fiber) into large pieces, pour 200 ml of low-fat yogurt without additives or coloring on it. Beat in a blender.
- From avocado (100 kcal)
Grind 50 g of parsley, dill, coriander leaves. Pour 200 ml of mineral water. Beat. Cut 2 cucumbers, 2 avocados into slices, add to the green mass. Sprinkle with a pinch of sea salt and black pepper. Pour 50 ml of lemon juice. Mix with a blender.
A very filling and delicious 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 yogurt (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 (minimum fat content), ½ tsp. olive oil. Beat in a blender.
- With spinach (47 kcal)
Tear 100 g of spinach, pour 100 ml of cold green tea. Beat. Add 50 g green apple and kiwi, cut.
- 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. Hit again.
"Star" recipe.
- Green by Alessandra Ambrosio (50 kcal)
Tear 400 g of spinach, pour 400 ml of almond milk. Beat. Cut 1 apple and 1 banana into slices, 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.
- 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. Hit again.
Drink not breakfast or lunch.
- Apple from Blake Lively (54 kcal)
Roughly chopped celery stalks (100 g), chopped coriander (10 g) and pour coconut water (100 ml). Mix it up. Add chopped kiwi (2 pcs. ), avocado (1 pc. ). Mix in a blender.
This is how Blake Lively organizes fasting days.
- Coconut from Gwyneth Paltrow (45 kcal)
Cut the flesh 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 the 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 it up. 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)
Mix frozen raspberries (250 g), honey (10 g), low-fat fermented 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 needed in winter to increase immunity) pour 200 ml of mineral water. Add 100 g of chopped apple and the same amount of kiwi. Hit again.
- Tangerines (48 kcal)
Pour 100 ml of low-fat kefir and 100 ml of orange juice into the slices of three tangerines. Beat. Add some 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 soy milk and 100 ml Greek yogurt. Beat. Add 50 g of oatmeal, a pinch of cinnamon and 10 ml of honey. Mix it up.
- From kefir (43 kcal)
Pour 50 g of crushed wheat shoots with 200 ml of low-fat kefir and 50 ml of natural yogurt. Mix it up. Add 100 g of strawberries and 10 ml of honey. Hit 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.
This is the best smoothie for weight loss, which is recommended by nutritionists and has many positive reviews. Be sure to try different recipes to see which one works best for you. All organisms are so different that some lose weight thanks to a banana smoothie, despite its high calorie content, while for others it is enough to drink a glass of green tea every day to maintain their normal figure.