Do you know what Alessandra Ambrosio, Jessica Alba, Blake Lively, Gwyneth Paltrow and Rosie Huntington-Whiteley have in common? Besides the fact that all these Hollywood actresses are incredible beauties with impeccable figures, they all actively use smoothies to lose weight and have their own recipes for this drink.
For example, Alessandra uses them to increase the effectiveness of her training, Jessica replaces several meals a day with them, Lively arranges fasting days with them, 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 find out what it is and how it differs from the same fresh drink. It is a sweet (be aware of this! ) thick drink made from berries, fruits, herbs or vegetables with the addition of juice. So usual recipes include honey, sugar, dried fruit, stevia, molasses, jam, sweeteners and other sweeteners. However, as part of a healthy diet and dietetics, these components are removed, which helps reduce calories.
Unlike fresh juice, smoothies contain not only the liquid part of the components, but also the pulp. In addition, some fruits and vegetables peel from seeds, skins and membranes, while others grind all this "goodness" in order 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 satiety. This is very important for losing weight as you don't have to fight the hated hunger, which means the risk of failure is minimal.
The other difference: a juicer is used to make fresh juice 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. "
Effect on the body
The main benefits of smoothies:
- preserve plant fiber, antioxidants and vitamins;
- contains easily digestible carbohydrates which provide a boost of liveliness, energy, improved mood and increased performance;
- has 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 quality is the most important, since many consider this drink the basis of a diet. And it is not in vain:
- normalization of digestion leads to the fact that fats are not used as reserves, but are converted into useful energy;
- cleaning the intestines can remove a few kilos;
- prolonged satiety leads to a decrease in the total daily calorie intake and allows you to maintain the diet until the end;
- improving metabolism activates lipolysis;
- removing excess fluid from the body means losing another 1-2 kg;
- elimination of 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, 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.
Kind of
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 hormone. These are vitamin C, taurine, methionine, magnesium and iodine. Under their influence, 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 consumption of fat reserves.
Another group of foods has the so-called "negative calorie content": more energy is spent on their processing than they can provide to the body. And again, fat reserves are consumed.
These products are called fat burners, and if you make a smoothie out of them, the effect will not be long in coming. Here is their list:
Vegetables:
- broccoli;
- carrot;
- cucumbers;
- tomatoes;
- savoy cabbage;
- cane;
- pumpkin;
- cauliflower.
Green:
- leaf lettuce;
- arugula;
- celery;
- asparagus;
- spinach;
- acid.
Fruits:
- avocado;
- Pineapple;
- oranges;
- grapefruits;
- kiwi fruit;
- lemons;
- mangoes;
- tangerines;
- apples.
Berry:
- strawberry;
- cranberries;
- raspberry;
- currants;
- blueberry.
Beverages (for dilution):
- Pineapple juice;
- water;
- green tea;
- kefir;
- mineral water;
- tomato juice.
Fat-burning smoothies are the most effective for removing fat deposits in problem areas of the body; they can be used to lose belly fat.
Broom
It is only possible to lose weight if you burn more calories per day than you consume. Therefore, you need to increase physical activity and reduce calorie intake. Diet smoothies made from foods with a minimum of calories will help with this. They are mainly prepared from vegetables, as berries and fruits contain more sugar.
Recommended products (calorie content under 40):
| Products | Kcal |
|---|---|
| Watermelons | 27 |
| Broccoli | 34 |
| Blueberry | 39 |
| Grapefruits | 35 |
| Melons | 35 |
| Blackberry | 34 |
| Zucchini | 24 |
| Brussel sprouts | 35 |
| Cabbage | 16 |
| Savoy cabbage | 28 |
| Cauliflower | thirty |
| Cranberry | 28 |
| Lemons | 34 |
| Tangerines | 38 |
| Carrot | 35 |
| Kale | 25 |
| cucumbers | 14 |
| Pomelo | 38 |
| Tomatoes | 24 |
| Leaf salad | 16 |
| Celery | 34 |
| Pumpkin | 22 |
| Spinach | 23 |
But 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 |
| Rowan chokeberry | 55 |
| Jerusalem artichoke | 61 |
| Feijoa | 61 |
| Persimmon | 67 |
| Cherry | 52 |
| Garlic | 149 |
| Mulberry | 50 |
| The 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 excellent detox drinks. They can be used to organize fasting days.
What we cook from:
- from greens: 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;
- from dried fruits;
- from fruits: plums, apples, cherries, lemons, peaches, pears, apricots, grapefruits, oranges;
- from berries: blackcurrant, strawberry, cranberry, lingonberry, gooseberry.
What we try not to add:
- alcohol;
- coffee;
- spices;
- radish;
- spices;
- frog;
- Black tea;
- spinach;
- acid.
Detox smoothies are recommended for general slagging of the body, as well as for cleansing certain organs and systems.
Dairy / protein / protein
If you dilute fruit and berries in a smoothie with milk, kefir, yogurt or whey, they become a good source of protein for the body. During weight loss, it plays an important role. With its deficiency, energy begins to be extracted primarily from muscle fibers rather than fat reserves. Their breakdown leads to general depletion of the body. Protein prevents this, promotes muscle mass building and redirects all forces to burning adipocytes.
Protein smoothies are suitable for those who are actively involved in sports and do not just lose weight, but sculpt their body so that it is slim, beautiful and sculpted.
It is interesting.In American bars, a distinction is made between "thick" and "thin" smoothies. The latter does not contain additional sweeteners and removes the natural sugar contained in berries and fruits.
Cooking functions
The good thing about smoothies is that they are easy and quick to prepare at home in a blender or using a mixer. However, there are also secrets here that can make it even more useful and effective.
General recommendations
Smoothie components: solid components (fruit, vegetables, herbs, berries) and liquid (most often juice or water). Canned products are not used. But frozen fruits and berries will be useful in hot weather.
To lose weight, you cannot prepare smoothies from only fruits - 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 skins, seeds, pith, and albedo (the white subcutaneous layer of citrus fruits) from fruits and vegetables because they can contain toxins and provide a softer texture. But everyone decides for themselves. Albedo, for example, has a very high concentration of useful substances.
There is 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 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 of the fatty products to the smoothie: pureed avocado, olive oil or creme fraiche.
Advice.To properly prepare a smoothie in a blender, you need the highest grinding speed.
Universal recipe
- Squeeze out the juice used for dilution.
- Tear the green leaves with your hands.
- Blend herbs and freshly squeezed juice (it can be replaced with water, green tea or milk drinks) in a blender for 1 minute.
- Cut fruits and vegetables into large pieces and put them in the blender together with the berries. Beat for 1-1. 5 minutes.
- Pour into a glass, garnish on top with sprigs of mint (traditional garnish), whole berries and ground nuts (be careful with them: they are very high in calories and can ruin your weight loss results).
Ideal proportions
- Fruit and berry smoothies = 40% leafy greens + 60% fruit and berries.
- Vegetables = 70% vegetables + 30% fruit and berries.
- Greens = 40% vegetables + 40% leafy greens + 20% fruit and berries.
The amount of liquid base is chosen "by eye". If you need to have a nutritious cocktail that serves as a separate dish and replaces a whole meal, then add no more than 50 ml per serving. portion (250-300 ml). In the summer, to quench your thirst, you can take more liquid - 100-150 ml.
Some dietary supplements in minimal amounts (literally a pinch) will help increase 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 zest.
Ideal combinations
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 + carrots + spinach;
- green apple + kiwi + strawberry;
- green apple + strawberry + blackcurrant.
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 + salad;
- green apple + celery stalks + lettuce + spinach + parsley + almond milk;
- mango + cucumber + salad.
If you make 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 can not add ice cream, jam, sugar or other sweeteners that increase the calorie content and are harmful to weight loss.
Interesting facts.In American bars, smoothies are also divided into types according to the effect they have. Before ordering, the client is asked what exactly he wants: relax or cheer up, cheer up or calm down, quench 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 also largely depend on this.
First, divide its types by meals:
- for breakfast it is better to drink the most high-calorie fruit smoothies that will charge you with energy for the whole day;
- for lunch, make them as nutritious and thick as possible; vegetables and multi-ingredients are suitable;
- For dinner, greens would be an ideal option as they improve digestion and set up the gastrointestinal tract for a good night's sleep;
- 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 drink with one ingredient (for example, orange or strawberry) with a small addition of low-fat kefir.
Now straight to the weight loss plans.
Fasting day
During the day, 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). In the first 2 months, such readings are arranged weekly, then once every two weeks. The result is minus 1-1. 5 kg perday.
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 vegetables or fruit). 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 longer. The result is minus 3-4 kg.
Broom
The Smoothie Diet does not involve replacing all meals with these drinks, but only one or two. This allows you to avoid problems with the gastrointestinal tract. Breakfast is typically chosen because it is important to get a boost of energy for the day in the morning, and/or instead of dinner to ease the stomach's work at night. Duration: 1-2 weeks. The result is minus 5-6 kg.
As a sports supplement
On the basis 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, drink the drink 30-60 minutes before training and the same time after it.
Regular use
To maintain a normal weight and not gain extra kilos, it is useful to drink a glass of a diet smoothie for lunch or an afternoon snack as a preventive measure against 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 lower power and whipping speed, we offer recipes for a blender that is ideal for making smoothies.
Vegetable smoothies
- From pumpkin (40 kcal)
Roughly chop the pumpkin flesh (250 g) and 1 banana. Pour 100 ml of 1% kefir. Whip in a blender.
- From broccoli (75 kcal)
Grate lettuce leaves (50 g) with your hands and pour in 200 ml 1% kefir. Whip in a blender. Add chopped broccoli (150 g), add coriander seeds (10 g). Mix.
A hearty broccoli drink can replace a full lunch. It is also called cream soup.
- From beetroot (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 cooked beetroot (150g), cut into large pieces, and 2 figs. Whisk the ingredients again.
This dish makes for 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 yogurt. Add 50 g of oatmeal. Whip 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 of 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 coloring over them. Whip in a blender.
- From avocado (100 kcal)
Grind 50 g parsley, dill, coriander leaves. Pour 200 ml of still mineral water. Beat. Cut 2 cucumbers, 2 avocados into pieces, add the green mass. Sprinkle with a pinch of sea salt and black pepper. Pour in 50 ml of lemon juice. Mix with a blender.
A very satisfying 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 natural low-fat yogurt (200 ml). For taste, add 10 g of honey.
Green smoothies
- From celery (44 kcal)
Mix chopped parsley, dill and rocket for a total of 200 g. Chop 3 stalks of celery. Add 200 ml of kefir (minimum fat content), ½ tsp. olive oil. Whip in a blender.
- With spinach (47 kcal)
Grate 100 g of spinach, pour 100 ml of cooled green tea. Beat. Add 50 g green apple and kiwi, cut into pieces.
- With spinach and celery (30 kcal)
Pour large pieces of spinach leaves and celery leaves (100 g each) with mineral water (100 ml). Mix in a blender. Add 50 g green apple, kiwi and cucumber. Strike back.
"Star" recipes
- Green by Alessandra Ambrosio (50 kcal)
Grate 400 g of spinach, pour in 400 ml of almond milk. Beat. Cut 1 apple and 1 banana into pieces, add the spinach-milk mixture together 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.
- 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. Strike back.
Drink instead of breakfast or lunch.
- Apple from Blake Lively (54 kcal)
Coarsely chopped celery stalks (100 g), chopped coriander (10 g) and pour coconut water (100 ml). Mix. Add chopped kiwi (2 pieces), avocado (1 piece). 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 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). Whip 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 green (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. Strike back.
- Tangerine (48 kcal)
Pour 100 ml of low-fat kefir and 100 ml of orange juice into the slices of three tangerines. Beat. Place a few frozen berries on top. An excellent opportunity to lose 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.
- From kefir (43 kcal)
Pour 50 g of crushed 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. Strike back.
- With cottage cheese (62 kcal)
Mix 400 g low-fat cottage cheese, 150 g blueberries, 200 ml 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.