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Smoothie for weight loss. Smoothie smoothie recipes with photos

Smoothie is a thick cocktail made from fruit, vegetables or berries with the addition of nutritious fillers for all tastes. This definition covers all factors in the popularity of smoothies for healthy eating and weight loss. Let's analyze each.

Slimming smoothie
  1. Smoothie texture(density) allows them to be eaten with a spoon, rather than drunk, which contributes to better satiety. Drinking tea, coffee, juice, milk, kefir - whatever, chewing is not used, but it is the chewing process that sends the signal to the brain "I eat, I ate". When food is chewed, fermentation or digestion begins in the mouth and this aids in better absorption of nutrients. The drinks, on the other hand, do not give the desired feeling of satiety, after which you will get hungry very quickly.
  2. Smoothies in their composition combinedifferent tastes- sour, sweet and sometimes even bitter and salty. Adding various spices adds extra color to the cocktail. But the variety of tastes is one of the important factors in full saturation.
  3. The color scheme of the smoothies is another favorable factor in losing weight. Not only the variety of taste sensations gives a person a feeling of satiety, but alsocombination of different shades of color. . . The rich variety of natural colors pleases the eye and allows you to experience a wave of positive emotions.
  4. Smoothies will prevent you from committing the "weight loss sin" of overeating. With them you can easilycheck the serving size, quantity of ingredients and their calorie content. . . Most often, smoothie recipes are designed for only one serving, maximum two. In the latter case, the smoothie should be shared with your neighbor.
  5. Simplicity and speed of preparationsmoothies make this type of food ideal for those who are always in a hurry, as well as in case of severe hunger. Just put all the ingredients in a blender and grind - the dish is ready and the collapse of hunger is bypassed.

What to add to diet smoothies?

To fully enjoy smoothies and lose weight successfully, you need to know how to make a weight loss smoothie.

  1. The basis of any smoothie is a liquid base in the amount of 1-2 glasses for 1-2 servings, respectively. Exactlyliquidit must be poured into the blender first so that the mixing process is uniform. When choosing a base, focus on your eating habits, as well as taste and dietary preferences.

    Forsmoothie basesin shape:

    • skim milk - turns a smoothie into a milkshake for a mild flavor
    • yogurt - enriches smoothies with proteins, probiotics and calcium;
    • kefir - together with yogurt makes the drink more nutritious and valuable in terms of nutrients;
    • freshly squeezed fruit juice - increases the nutritional value of the cocktail and improves the taste, but adds a lot of sugar (fructose), increasing its calorie content;
    • water is the most readily available component that does not add extra calories.

  2. Fruits and berriesa half glass is the next most important component of a smoothie. They can be mixed together, made cocktails on a single type of fruit, or even combined with vegetables and aromatic herbs. For dietary fruit smoothies, fruits and berries with less sugar are usually suitable. However, it is the dosage of the components that allows, in general, to use all the fruits that you like. An excellent alternative to fresh berries and fruits will be "frozen", which can be found in stores all year round. They make great, refreshing cocktails that don't need to add ice or even a liquid base - frozen ingredients replace both.

    What typeberry and fruit fillersin shape:

    • bananasIt is one of the most popular smoothie ingredients that can be combined with many toppings: pears or apples, oatmeal or nuts, milk or yogurt, strawberries or kiwis. Bananas give the smoothie a thick texture and a unique aroma;
    • pineapple- This tropical fruit is often found in diet smoothies thanks to bromelain, known for its "slimming" properties. And pineapple smoothies have a pleasant acidity and freshness;
    • apples- the cheapest and most consumed fruit, rich in fiber, vitamins and fragrant juice;
    • kiwi and mango- these tropical "guests" have already become permanent on our table. By combining them with traditional apples and bananas, which, by the way, are also tropical foreigners, you can get an amazing smoothie that is exotic in taste;
    • Strawberry- this berry is as attractive on the outside as it is delicious on the inside. It is rich in fiber, vitamins and antioxidants. And how good it is, cut in half or sliced! Well, what is a strawberry-free smoothie?
    • blueberries, currants, cranberries, cranberries, sea buckthornand other berries are a real storehouse of nutrients. Pick any one - your diet shakes for weight loss will only be better from them.
    3. Fruits, berries, and spinach are great for making healthy smoothies

  3. Vegetables and greensadded in the volume of half a glass-glass, as well as stuffed with fruit. Vegetables are the best source of vitamins, minerals, and fiber, so be sure to add them to improve digestion, maintain beauty and overall health. Vegetables are also richer in vitamins than fruits, so include them often in your diet smoothie.

  4. Giveadditional flavorsyou can add the following ingredients to smoothies:

    • thick yoghurt (quarter cup) - for a denser consistency;
    • honey (half a spoon) - for a sweeter taste;
    • dates, figs, plums (3-4 pieces) - for greater density and sweet taste;
    • cinnamon, ginger, cocoa powder, vanilla (half a teaspoon) - for complex flavors, a more complex taste and a faster metabolism.

  5. Protein and energy supplements and superfoodshelp make smoothies not only a tasty and nutritious diet smoothie, but also a complete meal, balanced in protein, fat and carbohydrates. This includes:

    • sports protein blends (protein isolates and concentrates, casein);
    • flax seed;
    • Chia seeds;
    • spirulina;
    • acai berries;
    • oat bran;
    • ground oatmeal;
    • chopped walnuts.

What foods should not be added to diet shakes for weight loss

Now that you know how to create the perfect smoothie for a slim figure, this list of "dangerous" ingredients to avoid is worth checking out. Carried away from losing weight on smoothies, it's easy to overdo it with "forbidden" products, which will take you further from the goal, or even completely demotivate you.

  • Canned fruits and vegetablesthey contain a lot of added sugar, as it is an excellent preservative. Don't buy them if you are on a diet. Take only fresh or frozen food.
  • Fatty dairy productsthey are high in calories. Of course, a banana, whipped with thick heavy cream, paired with a nut host, is just an image, but you will have to completely forget about losing weight on such a diet.
  • Dairy products with sugary fillings contain added sugar, which has nothing to do with weight loss. Make sure you exclude yogurt, milkshakes, snowballs, and other foods that contain sugar.
  • Sports supplements with a high amount of carbohydrates are suitable for those who are gaining muscle mass and are not suitable for losing weight. The so-called "gainers" contain a lot of unnecessary calories, which makes them absolutely unsuitable for weight loss. Choose only a protein in which the carbohydrate content is low enough (around 8g per 100g) or in which none.

Attention!If you seriously decide to lose weight and lose weight, be sure to read the composition of the products you buy. Pay attention to the sugar content, sugar additives (molasses, dextrose, maltodextrin, fructose and other sweets), the amount of fats and carbohydrates. Remember that even a small, supposedly "right" sweet protein bar can ruin all your efforts simply because it contains, in addition to protein, a large percentage of sugar.

Smoothie recipes for weight loss

If you're new to smoothies, check out our selection of diet recipes for weight loss.

Banana and Strawberry Smoothie: A Recipe for a Slim Waist

Strawberry and banana smoothie can help you lose weight

ingrediants

  • strawberries - 10 berries;
  • ripe bananas - 2 pcs. ;
  • skim milk - 2 tablespoons;
  • ground peanuts - 2 tablespoons;
  • vanilla - to taste;
  • ice - optional.

Cooking method:

  1. Peel the bananas, cut them into slices.
  2. Wash the strawberries, remove the stalks.
  3. If you use ice, squeeze it partially in advance.
  4. Place all ingredients in a blender bowl and start blending on low speed, gradually switching to high speed until smooth.
  5. Pour the smoothie into glasses and serve.

Banana and kiwi smoothie: a recipe for weight loss

Ripe banana and kiwi smoothie for weight loss

ingrediants

  • kiwi - 2 pcs. ;
  • ripe banana - 1 pc. ;
  • skim milk - 1 tablespoon;
  • low-fat natural yogurt - 1 tbsp. ;
  • almonds - for decoration;
  • vanilla to taste.

Cooking method:

  1. Wash the kiwi, remove the pulp from the peel with a teaspoon and put it in a bowl.
  2. Peel the bananas, cut them randomly, add to the kiwi.
  3. Add the milk, yogurt and vanilla to the fruit and blend everything with a blender until the mixture is smooth.
  4. Pour the smoothie into glasses and sprinkle with chopped almonds.

Banana Paradise smoothie

Banana Paradise smoothie should be consumed throughout the day due to its high sugar content.

ingrediants

  • ripe bananas - 2 pcs. ;
  • dates - 6 pieces;
  • walnuts or other nuts - 2 tablespoons;
  • cocoa powder - 1 tablespoon;
  • water - 1 tbsp.

Cooking method:

  1. Peel the bananas, cut them into slices.
  2. If necessary, remove the stones from the dates, rinse with hot water.
  3. Place all ingredients in a blender bowl and whisk until smooth.
  4. Pour into glasses, garnish with a couple of walnuts on top and serve.

Attention!Diet smoothies, which contain high-sugar ingredients (bananas, dates, figs, grapes, honey, etc. ), can only be used for weight loss during the day - for breakfast, lunch, and a snack in between.

Pear smoothie with blueberries

Pear and Blueberry Smoothie - Fruit and Berries Slimming Cocktail

ingrediants

  • ripe large pears - 2 pcs. ;
  • blueberries or blueberries - 150 g;
  • fresh lettuce leaves - 1 bunch.

Cooking method:

  1. Wash the pears, remove the core.
  2. Wash the salad, let the water drain and tear off the leaves with your hands.
  3. Process the berry as needed.
  4. Put all ingredients in a bowl and blend with a blender until smooth.
  5. Pour the cocktail into glasses, put some berries on top for decoration.

Mango and orange yogurt smoothie

Mango and orange yogurt smoothie for weight loss

ingrediants

  • natural low-fat yogurt - 100 ml;
  • mango - 1 pc. ;
  • orange - 1 pc. ;
  • banana - 1 pc. ;
  • honey - 1 tsp;
  • ice to taste.

Cooking method:

  1. Peel the mango, remove the stone.
  2. Peel the orange, divide it into wedges, remove the films.
  3. Peel the banana, cut it into pieces.
  4. Put the prepared fruit in a container, pour yogurt, honey, add ice if desired.
  5. Start beating the smoothie on a low speed, gradually increasing it until smooth.
  6. Transfer to glasses and serve.

Blueberry oatmeal smoothie

Blueberry oatmeal smoothie is a healthy way to lose weight

ingrediants

  • blueberries - 0, 5 tbsp. ;
  • oatmeal - 0, 25 tbsp. ;
  • banana - 0, 5 pcs. ;
  • natural fat-free yogurt - 150 g;
  • skim milk - 0, 5 tbsp. ;
  • lemon zest - 0, 25 tsp;
  • ice - 1 cube.

Cooking method:

  1. Peel and slice the banana.
  2. Pour the milk into a blender bowl, add the yogurt and the rest of the ingredients.
  3. Whisk everything on medium speed until smooth.
  4. Transfer the smoothie to a glass, garnish with a lemon wedge and serve.

Fruit smoothie with banana and strawberry

Fruit smoothie with banana and strawberry in the diet of those who want to lose weight

ingrediants

  • banana - 1 pc. ;
  • blackberries - 12 berries;
  • strawberries - 10 berries;
  • pineapple - 15 pieces;
  • spinach - 1 large bunch;
  • skimmed milk - 350 ml;
  • honey (optional) - 2 tbsp

Cooking method:

  1. Peel and slice the bananas.
  2. Pour the milk into a blender bowl, add the chopped banana and the rest of the ingredients.
  3. Grind everything with a blender until smooth and serve immediately.

Green smoothie: a simple recipe for the blender

Cucumber and herb smoothie effectively burns fat

ingrediants

  • celery - 2 stalks;
  • spinach leaves - 1 handful;
  • parsley greens - 1 bunch;
  • cucumber - 1 pc. ;
  • banana - 1 pc. ;
  • lemon - 1 pc.

Cooking method:

  1. Peel the cucumber, cut it.
  2. Wash the celery and cut it into small pieces.
  3. Wash the spinach and parsley if necessary.
  4. Remove the banana peel, cut it into slices.
  5. Fold the prepared ingredients into a bowl for whisking, squeeze the lemon juice.
  6. Blend everything until you get a homogeneous mixture and pour into glasses.

Green slimming smoothie with celery

Green slimming smoothie with celery and apples

ingrediants

  • celery - 4 stalks;
  • green apples - 2 pcs. ;
  • cucumber - 1 pc. ;
  • ginger root - a piece of 2-3 cm;
  • parsley - 1 bunch;
  • lemon - 1 pc. ;
  • sugar substitute - to taste and to taste.

Cooking method:

  1. Wash the celery, cut it into small pieces.
  2. Wash the apples, peel and core if desired, cut into slices.
  3. Peel the cucumber, cut it.
  4. Peel the ginger, cut it arbitrarily.
  5. Squeeze the juice from the lemon.
  6. Wash and dry the parsley.
  7. Place all ingredients in a blender bowl and add sugar substitute if desired.
  8. Whisk in the smoothie until smooth. If the drink is too thick, add clean water.

Green "Vitamin" smoothie for weight loss

Vitamin smoothies on the menu of slimming girls

ingrediants

  • broccoli - 4 inflorescences;
  • green apple - 1 pc. ;
  • spinach - 100 g;
  • carrots - 1 pc. ;
  • orange juice - 250 ml.

Cooking method:

  1. Wash vegetables, herbs and fruits, cut randomly so that it is easier to work with a blender.
  2. Put everything in a bowl of the blender, pour in the orange juice and blend with a blender, starting at low speed.
  3. Finish whipping the smoothie when the consistency and color are uniform.
  4. Pour into glasses and serve.

Slimming detox

Smoothies are a great way to cleanse the body of toxins and toxins, increase metabolism, improve skin condition and acquire a fresh look. This system is called detoxification. It has a beneficial effect on general well-being and gives energy.

People are particularly in need of detoxificationwho eat a lot of meat and fat, use sausages and flour products. It is highly recommended to carry out cleansing programs and those who have bad habits - smoking and drinking alcohol.

The detox program should be carried out correctly, having previously prepared the body for cleansing. For a couple of days, it is worth excluding from the diet foods containing a large amount of fat and sugar, as well as sausages and smoked products. Coffee lovers are advised to refuse the invigorating drink for the entire cleaning period. At the preparatory stage, you need to eat more vegetables, fruits and berries, as well as drink plenty of clean water. After detoxification from smoothies, you need to find a way out - repeat the preparatory stage, excluding harmful products and adding useful ones.

Pros of slimming cleansing smoothies:

  • weight loss;
  • reduction of food allergic reactions;
  • improve the color of the skin of the face and body;
  • get rid of digestive problems;
  • strengthen the immune system;
  • increased energy levels.

Here are some detox recipes for weight loss smoothies.

Green detox slimming smoothie

Green Flax Seed Detox Smoothie - Shake to drink on an empty stomach

ingrediants

  • green apple - 1 pc. ;
  • spinach - 1 handful;
  • celery - 1 stalk;
  • pear - 1 pc. ;
  • linseed oil - 1 tbsp

Cooking method:

  1. Wash the apple, chop it coarsely and squeeze the juice.
  2. Wash the spinach and celery, coarsely chop the celery.
  3. Wash the pear, cut it into large pieces, removing the core.
  4. Pour the flaxseed oil and spinach into the apple juice blender bowl, whisk until smooth.
  5. Then add the pear and celery, grind everything again until smooth.
  6. Pour the cocktail into glasses and consume immediately.

Cooking option:if you don't have a juicer, use the apple with the pulp, removing the seed part from it.

Advice:The green linseed oil detox smoothie should be consumed in the morning on an empty stomach, after drinking a couple of glasses of clean water.

Green smoothie for lunch

Detox shake for hearty lunch with banana, apple, spinach, walnuts and flax seeds

ingrediants

  • banana - 1 pc. ;
  • green apple - 1 pc. ;
  • hazelnuts - 15 grains;
  • spinach - 30 g;
  • flax seeds - 1 tablespoon;
  • water - 100 ml.

Cooking method:

  1. Peel the banana, cut it arbitrarily.
  2. Wash the apple, cut it into large pieces, remove the central part.
  3. Chop the hazelnuts and water with a blender, add the spinach, chop again.
  4. Whisk the apple, banana and flax seeds together with the walnut and spinach mixture.
  5. Pour into glasses, garnish with a couple of walnut kernels and serve.

Fruit and vegetable smoothie

Fruit and vegetable smoothies that strengthen the immune system

ingrediants

  • apple - 1 pc. ;
  • banana - 1 pc. ;
  • nectarine - 1 pc. ;
  • carrots - 1 pc. ;
  • broccoli - 2 inflorescences;
  • lemon - 1 pc. ;
  • water -100 ml.

Cooking method:

  1. Coarsely chop the apple, remove the core.
  2. Peel the banana and cut it into slices.
  3. Remove the bone from the nectarine, cut it into pieces.
  4. Peel the carrots, cut them.
  5. Put all the ingredients in a blender bowl, pour in the lemon juice and water.
  6. Whisk the smoothie on medium speed until smooth, pour into glasses and serve.

Detox vegetable smoothie

A detox smoothie with cherry tomatoes and peppers to energize and promote weight loss

ingrediants

  • celery - 2 stalks;
  • cherry tomatoes - 5 pcs. ;
  • sweet pepper - 1 pc. ;
  • spinach - 1 handful;
  • parsley - 1 bunch.

Cooking method:

  1. Wash and dry the vegetables and herbs.
  2. Remove the seeds from the sweet pepper, cut it into wedges.
  3. Chop the herring, chop the parsley lightly.
  4. Put all ingredients in a blender and whisk until smooth.
  5. Transfer the smoothie to bowls and serve.

Green smoothie with mango

Green mango smoothie for weight loss

ingrediants

  • lettuce leaves - 1 bunch;
  • spinach - 1 bunch;
  • mango - 2 pcs. ;
  • large green apple - 2 pcs. ;
  • ice - 4 cubes.

Cooking method:

  1. Peel the mango with a potato peeler, pit and chop.
  2. Squeeze the juice from apples, tear off the lettuce leaves with your hands.
  3. Pour the juice into a blender bowl, add ice, mango chunks, spinach leaves and lettuce.
  4. Beat everything at a low speed, then go at a higher speed.
  5. Pour the smoothie into glasses and serve.

Advice:if you use frozen fruit, there is no need to add ice to the cocktail.

Detox cleansing smoothies can be consumed throughout the day, replacing all meals of the day. In this case, cleaning can be done for 1-2 days. If you are using smoothies only to lose weight, replace them with 1-2 meals a day. For example, a fruit smoothie for breakfast or a first snack, or a vegetable smoothie for dinner or a late snack.