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 amazing beauticians 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 results of her workouts, Jessica replaces several meals a day with them, Lively plans Fridays 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. Should we not follow their example?
What it is
Before you lose weight on smoothies, you need to find out what it is and how it differs from the same fresh drink. This is a sweet (note this! ) thick drink made from berries, fruits, herbs or vegetables with the addition of juice. So standard recipes include honey, sugar, dried fruit, stevia, molasses, jam, sweetener and other sweeteners. But as part of a healthy diet and diet, these elements are removed, which helps reduce calories.
Unlike fresh juice, smoothies contain not only the liquid part of the components, but also pulp. In addition, some people peel fruits and vegetables 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. Thisis very important to lose weight, since you do not have to fight the hated hunger, which means that the risk of failure is minimal.
Another 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 means "soft, smooth, pleasant".
Effects on the body
The main advantages of smoothies:
- retain plant fiber, antioxidants and vitamins;
- contain easily digestible carbohydrates, which provide increased vitality, energy, improved mood and increased performance;
- have an anti-stress effect;
- strengthen the immune system;
- cleanse the body of waste and toxins;
- improve digestion thanks to fiber;
- satisfy and quench thirst at the same time;
- promote weight loss.
The last feature is the most important, since many people consider this drink as the basis of a diet. And it's not for nothing:
- normal digestion means that fat is not used as a reserve but is transformed into useful energy;
- colon cleansing can remove several kilos;
- prolonged satiety leads to a decrease in the total daily calorie intake and allows you to maintain the diet to the end;
- improve metabolism activates lipolysis;
- removing excess fluid from the body means losing another 1-2 kg;
- elimination of cholesterol plaque also promotes weight loss;
- The maukein consistency of cocktails normalizes the balance between water and salt.
So smoothies have one consistent benefit for health in general and for weight loss in particular. However, you need to be able to prepare it properly in order to pull it off. 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 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 hormone. These are vitamin C, taurine, methionine, magnesium and iodine. Under their influence, cells begin to divide intensively (nails thicken, hair stops falling and becomes thicker, muscle mass increases), which requires additional energy from the body. This leads to consumption of fat reserves.
Another category of foods has a so-called "negative calorie content": more energy goes into 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 last. Here is their list:
Vegetables:
- broccoli;
- carrot;
- cucumbers;
- tomatoes;
- savoy cabbage;
- turnip;
- pumpkin;
- cauliflower
Greenery:
- lettuce;
- roll;
- celery;
- asparagus;
- spinach;
- acid.
Fruit:
- avocado;
- pineapple;
- oranges;
- the grapefruit;
- kiwi;
- lemons;
- mango;
- tangerines;
- apple
Berries:
- strawberries;
- cranberries;
- raspberries;
- redcurrant;
- blueberries
Drinks (for dilution):
- Pineapple juice;
- water;
- Green tea;
- kefir;
- mineral water;
- tomato juice.
Fat burning smoothies are most effective in eliminating fat deposits in problem areas of the body; they can be used to lose belly fat.
Diet
Losing weight is only possible if you burn more calories per day than you take in. Accordingly, you need to increase exercise and reduce calorie intake. Diet smoothies from foods with a minimum amount of calories will help with this. They are mainly made from vegetables, as berries and fruits contain more sugar.
Recommended products (caloric content under 40):
| Products | Kcal |
|---|---|
| Watermelons | 27 |
| Broccoli | 34 |
| Blueberry | 39 |
| The grapefruit | 35 |
| Melons | 35 |
| Blackberry | 34 |
| Zucchini | 24 |
| Brussel sprouts | 35 |
| Cabbage | 16 |
| Savoy cabbage | 28 |
| Cauliflower | thirty |
| Cranberries | 28 |
| Lemons | 34 |
| Mandarins | 38 |
| Carrot | 35 |
| Sea kale | 25 |
| cucumber | 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 |
| Grapes | 72 |
| Cherries | 52 |
| Hand grenades | 72 |
| Durian | 147 |
| Potatoes | 77 |
| Mango | 60 |
| Sea buckthorn | 82 |
| Red rowan | 50 |
| Rowan chokeberry | 55 |
| Jerusalem artichoke | 61 |
| Feijoa | 61 |
| Persimmon | 67 |
| Cherries | 52 |
| Garlic | 149 |
| Mulberry | 50 |
| Rose knife | 109 |
Diet smoothies for overall weight loss are recommended as part of any weight loss program.
Detox
Making smoothies from foods known for their cleansing properties make excellent detox drinks. They can be used to plan Fridays.
What we cook from:
- from vegetables: lettuce, dill, celery, parsley;
- from drinks: mineral water, freshly squeezed juice, green tea;
- from vegetables: beets, carrots, cabbage, cucumber, pumpkin;
- from oats and bran;
- from nuts;
- from dried fruit;
- from fruits: plums, apples, cherries, lemons, peaches, pears, apricots, grapefruits, oranges;
- from berries: blackcurrants, strawberries, cranberries, lingonberries, gooseberries.
What we try not to add:
- alcohol;
- coffee;
- herbs;
- radish;
- spices;
- seeds;
- Black tea;
- spinach;
- acid.
Detox smoothies are recommended for general slag on the body, as well as for cleansing certain organs and systems.
Dairy / protein / protein
If you dilute fruits and put them 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 starts working primarily from muscle fibers, rather than fat reserves. Their breakdown leads to a general depletion of the body. Protein prevents this, promotes the building of muscle mass and directs all energy to burning fat cells.
Protein smoothies are suitable for those who actively participate in sports and are not only losing weight, but are shaping their body so that it becomes slim, beautiful and sculpted.
This is interesting.In American bars, there is a distinction between "thick" and "thin" smoothies. The latter does not contain additional sweeteners and removes the natural sugar contained in berries and fruits.
Cooking properties
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 here that can make it even more useful and effective.
General recommendations
Smoothie component: solid components (fruits, vegetables, herbs, berries) and liquid components (usually juice or water). Canned products are not used. But frozen fruits and berries will come in handy 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 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 it's up to each individual. Albedo, for example, has a very high concentration of useful substances.
There is a lot of 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 genetically modified product.
Many vitamins and minerals are only absorbed with the help of fat. Therefore, it is recommended to add 1 teaspoon of any fat containing the products to the smoothie: mashed avocado, olive oil or sour cream.
Advice.To properly prepare a smoothie in a blender, you need the highest grinding speed.
A comprehensive recipe
- Squeeze out the juice used for dilution.
- Tear the leafy greens with your hands.
- Blend the herbs and freshly squeezed juice (can be replaced with water, green tea or milk drink) in a blender for 1 minute.
- Cut fruits and vegetables into large pieces and add to the blender along with the berries. Beat for 1-1, 5 minutes.
- Pour into a glass, garnish with mint sprigs (a traditional garnish), whole berries and crushed nuts (be careful with these: they are very high in calories and can spoil weight loss).
Ideal proportions
- Fruit and berry smoothies = 40% leafy greens + 60% fruit and berries.
- Vegetables = 70% vegetables + 30% fruits and berries.
- Vegetables = 40% vegetables + 40% leafy greens + 20% fruits and berries.
The amount of liquid alkali is selected "by eye". If you need to get a nutritious cocktail that acts as a special dish and replaces a whole meal, do not add more than 50 ml per serving (250-300 ml). In summer, toquench your thirst, you can take more liquid - 100-150 ml.
Some 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, kelp, chlorella;
- lemon peel.
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:
- paprika + 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're creating your own recipe, remember the golden rule: an 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 fact.In American bars, smoothies are also divided into types according to their effects. Before ordering, the customer is asked what exactly they want: to relax or refresh themselves, to refresh themselves or calm down, to quench their thirst or to eat.
Weight loss plans
Once you've mastered the art of making smoothies, it's time to choose a diet plan and learn how to drink it right. The success will also largely depend on this.
First, you need to distribute its types according to meals:
- for breakfast it is better to drink the most caloric, fruit smoothies that 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 choice, as they improve digestion, set up the digestive 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;
- In the evening, you can drink a single-ingredient drink (for example, orange or strawberry) with a small addition of low-fat kefir.
Now on to the weight loss plans.
Friday
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 recipes, from 1-2 products). For the first 2 months, such discharge should be scheduled weekly, then once every 2 weeks. The result is minus 1-1. 5 kg per day.
Single diet
You have to completely stop eating solid food and replace all meals with smoothies. It can be different, it can be from certain products (for example, focus on vegetables, or greens, or fruits). A significant drawback 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 meals with these drinks, but just one or two. This allows you to avoid problems with the digestive tract. Breakfast is usually chosen because it is important to get energy for the day in the morning and/or instead of dinner to lighten the stomach in the evening. Duration: 1-2 weeks. The result is minus 5-6 kg.
As a sports supplement
Considering a healthy diet or any diet, you can drink protein smoothies 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
To maintain a normal weight and not gain extra kilos, it is useful to drink a glass of diet food at 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 tooth decay.
Recipes
Since the mixer still has a much lower power and whipping speed, we offer recipes for a blender that is ideal for making smoothies.
Vegetable smoothies
- From pumpkin (40 kcal)
Coarsely chop the pumpkin puree (250 g) and 1 banana. Pour 100 ml of 1% kefir. Beat in a blender.
- From broccoli (75 kcal)
Tear lettuce leaves (50 g) with your hands and pour in 200 ml of 1% kefir. Beat in a blender. Add chopped broccoli (150 g), add coriander seeds (10 g). Mix together.
A hearty broccoli can replace a full lunch. It is also called cream soup.
- From beets (90 kcal)
Chop spinach (150 g) and asparagus (250 g) into large pieces by hand. Pour beetroot juice (150 ml), stir in a blender. Add boiled beets (150 g), cut into large pieces and 2 figs. Whisk the ingredients again.
This dish makes 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 oat flour. Beat 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 fiber) into large pieces, pour 200 ml of low-fat yogurt without additives or coloring. Beat in a blender.
- From avocado (100 kcal)
Grind 50 g of parsley, dill, coriander leaves. Pour 200 ml of still 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 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)
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 the chopped parsley, dill and arugula together so that there is a total of 200 g. Chop 3 stalks of celery. Add 200 ml of kefir (low fat content), ½ tsp. olive oil. Beat in a blender.
- With spinach (47 kcal)
Grate 100 g of spinach, pour 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 large pieces of spinach leaves and celery stalks (100 g each) with mineral water (100 ml). Mix in a blender. Add 50g of green apple, kiwi and cucumber. Type again.
"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 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 portions and drink half an hour before and half an hour after exercise.
- Cabbage from Jessica Alba (58 kcal)
Roughly chop kale (400 g), mix with Greek yogurt (200 ml). Add 50 g of raspberries and blackberries, 20 ml of honey. Type again.
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 together. Add chopped kiwi (2 pcs. ), avocado (1 pc. ). Mix in a blender.
This is how Blake Lively plans her Fridays.
- Coconut from Gwyneth Paltrow (45 kcal)
Chop the meat 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 there is no need for fasting: 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 together. Add avocado (1 pc. ), apple (½), chia seeds (10 g). Beat 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 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 food drinks even in winter. 100 g of any greenery (it is necessary 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. Type again.
- Tangerine (48 kcal)
Pour 100 ml of low-fat kefir and 100 ml of orange juice into slices of three tangerines. Beat. Add some frozen berries on top. A great option to lose weight during the New Year holidays.
Other recipes
- With oatmeal (79 kcal)
Cut 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 together.
- 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 together. Add 100 g strawberries and 10 ml honey. Type again.
- With cottage cheese (62 kcal)
Mix 400 g of low-fat cottage cheese, 150 g of blueberries, 200 ml of skimmed milk. 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 lose weight thanks to banana smoothies, despite their high calorie content, while for others, drinking a glass of green tea every day is enough to maintain a normal figure.