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Smoothie to lose weight. Mixing smoothie recipes with pictures

Smoothie is a thick cocktail based on fruits, vegetables or berries with the addition of nutritious fillers to suit every taste. This recipe covers all the factors in the popularity of smoothies for healthy eating and weight loss. Let's analyze each of them.

Weight loss smoothie
  1. Smoothie consistency(density) allows you to eat them with a spoon, not drunk, which helps to satiate better. Drinking tea, coffee, juice, milk, kefir - no matter what, you do not start chewing, but the process of chewing, which sends a signal to the brain "I eat, I ate. "When food is chewed, fermentation or digestion begins in the mouth, which helps in better absorption of nutrients. Drinks do not give the desired feeling of satiety, after which you will go hungry very quickly.
  2. Combine smoothies in compositiona few flavors- sour, sweet, sometimes even bitter and salty. The addition of various spices adds color to the cocktail. But the variety of flavors is one of the important factors for full satiety.
  3. The color scheme of smoothies is another favorable factor for weight loss. The variety of tastes not only gives a person a feeling of satiety, but alsocombination of different color shades. . . The rich variety of natural colors pleases the eye and allows you to feel the ripple of positive emotions.
  4. Smoothies will deter you from committing the "sin of losing weight" like overeating. You can easily do with themcontrol the portion, the amount of ingredients and their caloric content. . . Often smoothie recipes are designed for only one, a maximum of two servings. In the latter case, the smoothie should be shared with your neighbor.
  5. Simplicity and speed of preparationThis type of smoothies is ideal for those who are always in a hurry, as well as during severe hunger. It is enough to put all the ingredients in a blender and grind - the meal is ready and the hunger disorder is eliminated.

What to add to diet smoothies?

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

  1. The base of any smoothie is a liquid base of 1-2 cups for 1-2 servings, respectively. Exactlyliquidit must first be poured into the mixer so that the mixing process is uniform. When choosing a base, pay attention to your eating habits, as well as taste and dietary options.

    forsmoothie basicscompatible with:

    • skim milk - turns the smoothie into a milkshake for a softer flavor
    • yogurt - enriches smoothies with protein, probiotics and calcium;
    • kefir - together with yogurt makes the drink more nutritious and valuable in terms of nutrients;
    • freshly squeezed juice - increases the nutritional value of the cocktail and improves its taste, but adds a lot of sugar (fructose), increases its caloric content;
    • Water is the easiest available component that will not add extra calories.

  2. Fruits and berrieshalf a glass is the next most important component of a smoothie. They can be mixed with each other, made into cocktails on just one type of fruit, or even combined with vegetables and herbs. For diet fruit smoothies are usually suitable fruits and berries that contain less sugar. However, it is the dose of ingredients that allows you to use any fruit. 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.

    Howberries and fruit fillerscompatible with:

    • bananaIt is one of the most popular smoothie ingredients that can be combined with pears or apples, oats or nuts, milk or yogurt, strawberries or kiwi. Bananas smoothie gives a thick consistency and a unique flavor;
    • pineapple- This tropical fruit is often found in diet smoothies, thanks to bromelain, which is known for its "weight loss" properties. Pineapple smoothies have a pleasant acidity and freshness;
    • apple- the most profitable and consumable fruit full of fiber, vitamins and fragrant juice;
    • kiwi and mango- These tropical "guests" have already been on our table. By combining them with traditional apples and bananas, which, incidentally, are also tropical aliens, you can get an incredibly exotic smoothie to taste;
    • Strawberry- This berry is as tasty on the inside as it is on the outside. High in fiber, vitamins & antioxidantsAnd how beautiful it looks, cut in half or slices! Well, what is a strawberry-free smoothie?
    • blueberries, currants, lingonberries, cornel, sea dogand other berries are a true storehouse of nutrients. Choose any one - diet smoothies to lose weight will only be better than them.
    3. Fruits, berries and spinach are great for making healthy smoothies

  3. Vegetables and greensin the volume of half a glass, as well as fruit fillings are added. Greens are the best source of vitamins, minerals and fiber, so don't forget to add them to improve digestion and maintain beauty and overall health. Vegetables are also higher in vitamins than fruits, so include them in your diet often as a smoothie.

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

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

  5. Protein and Energy Supplements and SuperfoodsSmoothies are not only a delicious and nutritious diet shake, but also help to prepare a complete meal balanced in proteins, fats and carbohydrates. These include:

    • protein sports mixtures (protein isolates and concentrates, casein);
    • flax seeds;
    • Chia seeds;
    • spirulina;
    • acai berries;
    • oat bran;
    • ground oatmeal;
    • ground nuts.

What foods should not be added to diet smoothies to lose weight

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

  • Canned fruits and vegetablesContains many added sugars as it is an excellent preservative. If you are on a diet, do not take them. Eat only fresh or frozen food.
  • Fatty dairy productshigh in calories. Of course, a banana whipped with a thick, thick cream, combined with a guest of nuts, is just a picture, but you will have to completely forget about losing weight on such a diet.
  • Dairy products with sugar fillings contain extra sugar, which has nothing to do with weight loss. Be sure to exclude yogurt, milkshakes, snowballs and other foods that contain sugar.
  • High-carbohydrate sports supplements are suitable for those who are gaining muscle mass and not suitable for weight loss. The so-called "winners" contain a lot of unnecessary calories, which makes them completely useless for weight loss. Choose only a protein that is low in carbohydrates (about 8 g per 100 g) or not at all.

Attention!If you are serious about losing weight and losing weight, be sure to read the ingredients of the products you buy. Pay attention to the sugar content, sugar supplements (molasses, dextrose, maltodextrin, fructose and other sweets), the amount of fat and carbohydrates. Keep in mind that even a small sweet, supposedly "right" protein bar can ruin all your efforts, because in addition to protein, it contains a large amount of sugar.

Smoothie Recipes for Weight Loss

If you are new to smoothies, check out our diet recipes to lose weight.

Banana strawberry smoothie: recipe for a thin waist

Strawberry banana smoothie can help you lose weight

Ingredients

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

Cooking method:

  1. Peel a banana, grate it and slice it.
  2. Wash the strawberries, remove the stalks.
  3. If you use ice, crush it partially in advance.
  4. Put all the ingredients in a blender jar and start beating on low speed, gradually increasing to high speed until smooth.
  5. Pour the smoothie into a glass and serve.

Banana and kiwi smoothie: a recipe for weight loss

Kiwi and ripe banana smoothie to lose weight

Ingredients

  • kiwi - 2 pieces;
  • ripe bananas - 1 piece;
  • skim milk - 1 tbsp;
  • natural low-fat yogurt - 1 tbsp;
  • almonds - for decoration;
  • vanilla to taste.

Cooking method:

  1. Wash the kiwi, peel the flesh with a small spoon and place in a mixing bowl.
  2. Peel a banana, grate it and squeeze the juice.
  3. Add milk, yogurt and vanilla to the fruit and grind everything with a blender until smooth.
  4. Pour the smoothie into cups and sprinkle with chopped almonds.

Banana Paradise smoothie

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

Ingredients

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

Cooking method:

  1. Peel a banana, grate it and slice it.
  2. If necessary, remove the stones from the palm, rinse with warm water.
  3. Put all the ingredients in a blender jar and chop until smooth.
  4. Pour into glasses, garnish with a couple of nuts and serve.

Attention!Diet smoothies containing high-sugar ingredients (bananas, dates, figs, grapes, honey, etc. ) can be used to lose weight only during the day - for breakfast, lunch and occasional snacks.

Pear smoothie with blueberries

Pear and Blueberry Smoothie - Fruit and Berry Weight Loss Cocktail

Ingredients

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

Cooking method:

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

Mango-orange yogurt smoothie

Mango and Orange Yogurt Smoothie to lose weight

Ingredients

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

Cooking method:

  1. Peel a squash, grate it and squeeze the juice.
  2. Peel an orange, grate it and squeeze the juice.
  3. Peel a banana, grate it and slice it.
  4. Put the prepared fruit in a container, pour yogurt, honey, add ice if desired.
  5. Start whisking at low speed, gradually increasing until smooth.
  6. Transfer to glasses and serve.

Blueberry oatmeal smoothie

Blueberry oatmeal smoothie is a healthy way to lose weight

Ingredients

  • blueberries - 0, 5 tbsp;
  • oatmeal - 0, 25 tbsp;
  • bananas - 0, 5 pieces. ;
  • natural nonfat yogurt - 150 g;
  • skim milk - 0, 5 tablespoons;
  • lemon peel - 0, 25 tsp;
  • ice - 1 cu.

Cooking method:

  1. Peel a squash, grate it and slice it.
  2. Pour the milk into the blender jar, add the yogurt and the remaining ingredients.
  3. Beat everything on medium speed until smooth.
  4. Transfer the smoothie to a glass, garnish with a slice of lemon and serve.

Fruit smoothie with bananas and strawberries

Banana and strawberry fruit smoothie in the diet of those who want to lose weight

Ingredients

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

Cooking method:

  1. Peel a squash, grate it and slice it.
  2. Pour the milk into the blender jar, add the chopped banana and the remaining ingredients.
  3. Chop everything until smooth with a blender and serve immediately.

Green smoothie: a simple mixing recipe

Effectively burns smoothie oils based on cucumber and herbs

Ingredients

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

Cooking method:

  1. Peel a squash, grate it and slice it.
  2. Wash the celery and cut into short slices.
  3. Wash spinach and parsley if necessary.
  4. Peel a banana, grate it and slice it.
  5. Fold in a bowl to beat the prepared ingredients, squeeze the lemon juice into it.
  6. Beat everything until smooth and pour into cups.

Weight loss green smoothie with celery

Weight loss green smoothie with celery and apples

Ingredients

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

Cooking method:

  1. Wash celery, cut into short pieces.
  2. Wash the apples, peel and, if desired, cut the core, cut into slices.
  3. Peel a squash, grate it and slice it.
  4. Peel a squash, grate it and squeeze the juice.
  5. Squeeze the juice from the lemon.
  6. Wash and dry the parsley.
  7. Put all the ingredients in a blender jar and add sugar substitute if desired.
  8. Beat until smooth with smoothie. If the drink is too thick, add clean water.

Green smoothie "Vitamin" for weight loss

Vitamin smoothies on the menu for weight loss girls

Ingredients

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

Cooking method:

  1. Wash vegetables, greens and fruits, cut them randomly to make them easier to process with a blender.
  2. Put everything in a blender jar, pour in the orange juice and beat with a blender, starting slowly.
  3. Complete the shake when the consistency and color are uniform.
  4. Pour into glasses and serve.

Weight Loss Detox

Smoothies are an excellent tool to cleanse the body of toxins and toxins, speed up metabolism, improve the condition of the skin and get a fresh look. This system is called detox. It has a beneficial effect on overall well-being and provides energy.

People especially need detoxificationthose who eat a lot of meat and fat, use sausages and flour products. It is recommended to carry out cleaning programs and those who have bad habits - smoking and drinking alcohol.

The detox program should be done properly, first preparing the body for cleansing. Foods high in fat and sugar, as well as sausages and smoked products, should be eliminated from the diet for several days. Coffee lovers are advised to refrain from refreshing drinks for the entire cleansing period. In preparation, you need to eat more vegetables, fruits and berries, as well as drink plenty of clean water. After detoxing on smoothies, you need to find a way out - repeat the preparation phase, excluding harmful products and adding useful ones.

Advantages of cleansing smoothies for weight loss:

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

Below are a few detox recipes to lose weight.

Weight loss green detox smoothie

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

Ingredients

  • green apples - 1 piece;
  • spinach - 1 handful;
  • celery - 1 stalk;
  • pear - 1 piece;
  • flaxseed oil - 1 tbsp

Cooking method:

  1. Wash the apples, chop finely and squeeze the juice.
  2. Wash spinach and celery, chop the celery.
  3. Wash pears, cut into large pieces, remove core.
  4. Pour the flaxseed oil and spinach into the apple juice in a blender jar and beat until smooth.
  5. Then add the pears and celery, chop everything again until smooth.
  6. Pour the cocktail into glasses and consume immediately.

Cooking option:If you do not have a juicer, remove the apple from the seed and use the pulp.

Tip:green flaxseed oil detox smoothie is best eaten on an empty stomach in the morning, after drinking a few glasses of clean water.

Green smoothie for dinner

Saturating dinner detox smoothie with banana, apple, spinach, nuts and flax seeds

Ingredients

  • banana - 1 piece;
  • green apples - 1 piece;
  • hazelnuts - 15 kernels;
  • spinach - 30 g;
  • flax seeds - 1 tablespoon;
  • water - 100 ml.

Cooking method:

  1. Peel a banana, grate it and slice it.
  2. Wash the apples, cut into large pieces, remove the middle.
  3. Crush the nuts and juice in a blender, add the spinach and chop again.
  4. Beat apple, banana and flax seeds with walnut-spinach mixture.
  5. Pour into glasses, decorate with a couple of walnut kernels and serve.

Fruit and vegetable smoothie

Fruit and vegetable smoothies that strengthen the immune system

Ingredients

  • apples - 1 piece;
  • banana - 1 piece;
  • nectarine - 1 piece;
  • carrots - 1 piece;
  • broccoli - 2 inflorescences;
  • lemon - 1 piece;
  • water - 100 ml.

Cooking method:

  1. Chop the apple, remove the core.
  2. Peel a banana, grate it and slice it.
  3. Remove the bone from the nectar and cut into pieces.
  4. Peel a squash, grate it and squeeze the juice.
  5. Put all the ingredients in a blender jar, pour lemon juice and water over it.
  6. Beat the smoothie until medium smooth, pour into cups and serve.

Vegetable detox smoothie

Detox smoothie with cherry tomatoes and bell peppers to give energy and lose weight

Ingredients

  • celery - 2 stalks;
  • cherry tomatoes - 5 pieces;
  • sweet pepper - 1 piece;
  • spinach - 1 handful;
  • parsley - 1 small bunch.

Cooking method:

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

Green smoothie with mango

Green mango smoothie to lose weight

Ingredients

  • lettuce leaves - 1 bunch;
  • spinach - 1 bunch;
  • mango - 2 pieces;
  • large green apples - 2 pieces;
  • ice - 4 cu.

Cooking method:

  1. Peel a squash, grate it and slice it.
  2. Squeeze the juice of apples, tear the lettuce leaves with your hands.
  3. Pour the juice into a blender jar, add ice, mango pieces, spinach leaves and lettuce.
  4. Beat everything slowly, then move to a higher speed.
  5. Pour the smoothie into a glass and serve.

Tip:If you use frozen fruit, you do not need to add ice to the cocktail.

Cleansing detox shakes can be consumed by replacing all meals during the day. In this case, cleaning can be done within 1-2 days. If you use smoothies only to lose weight, replace them with 1-2 meals a day. For example, a fruit smoothie for breakfast or the first snack, or a vegetable smoothie for dinner or a late snack.