Do you know what Alessandra Ambrosio, Jessica Alba, Blake Lively, Gwyneth Paltrow and Rosie Huntington-Whiteley all have in common? In addition to the fact that all these Hollywood actresses are amazing beauties with an impeccable figure, they all actively use smoothies for weight loss 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 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
Before losing weight on smoothies, you need to understand what it is and how it differs from the same fresh drink. It is a sweet (pay attention to this! ) thick drink made from berries, herbs or vegetables with the addition of juice. So common recipes include honey, sugar, dried fruit, stevia, molasses, jam, sweeteners and other sweeteners. But as part of healthy eating and dietetics, these components are removed, which helps reduce calories.
Unlike fresh juices, smoothies contain not only the liquid part of the components, but also the pulp. In addition, some peel fruits and vegetables from seeds, skins and membranes, while others grind all this "good" so as not to lose a single gram of vitamins. Therefore, they contain much more nutrients, are more nutritious and provide a long-lasting feeling of satiety. This is very important for weight loss, as you won't have to fight the hateful hunger, which means the risk of failure is minimal.
The second difference: a juicer is used to prepare fresh juices, and a blender or mixer is used for 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
Main benefits of smoothies:
- preserve plant fibers, antioxidants and vitamins;
- contain easily digestible carbohydrates, which provides a boost of vitality, energy, improvement of mood and increased performance;
- have an anti-stress effect;
- strengthening the immune system;
- cleansing the body of waste and toxins;
- improving digestion thanks to fiber;
- satiate and quench thirst at the same time;
- promote weight loss.
The last property is the most important, since many consider this drink the basis of a dietary diet. And it is not in vain:
- the normalization of digestion leads to the fact that fats are not used as reserves, but are converted into useful energy;
- cleansing the intestines can remove several kilograms;
- prolonged saturation leads to a decrease in the total daily intake of calories 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;
- the elimination of cholesterol plaques also promotes weight loss;
- The puree-like consistency of the cocktails normalizes the water-salt balance.
So smoothies have one continuous benefit for health in general and weight loss in particular. It is true that in order to extract it, you need to be able to prepare it properly. 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.
Kinds
There are different types of smoothies and you need to know which types can be used for weight loss and which ones 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 the consumption of fat reserves.
Another group of foods has the so-called "negative calorie content": more energy is spent on processing them than they can provide to the body. And fat reserves are used up again.
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;
- beetroot;
- pumpkin;
- Cauliflower.
Vegetables:
- leaf salad;
- arugula;
- celery;
- asparagus;
- spinach;
- sorrel.
Fruits:
- avocado;
- pineapples;
- oranges;
- grapefruits;
- kiwis;
- lemons;
- mango;
- tangerines;
- apples.
Forest fruits:
- strawberry;
- Cranberry;
- raspberries;
- black currant;
- blueberry.
Drinks (for dilution):
- Pineapple juice;
- water;
- green tea;
- kefir;
- mineral water;
- tomato juice.
Fat burning smoothies are the most effective for eliminating fat deposits in problem areas of the body, they can be used to lose belly fat.
Dietary
Losing weight is only possible if you burn more calories per day than you take in. Accordingly, you should increase physical activity and reduce calorie intake. Diet smoothies made from foods with a minimal amount of calories will help with this. They are prepared mainly from vegetables, since fruits and berries contain more sugar.
Recommended products (caloric content under 40):
| Products | kcal |
|---|---|
| watermelons | 27 |
| Broccoli | 34 |
| Blueberry | 39 |
| grapefruits | 35 |
| melons | 35 |
| Blackberry | 34 |
| Zucchini | 24 |
| Brussels sprouts | 35 |
| cabbage | 16 |
| savoy cabbage | 28 |
| Cauliflower | thirty |
| Cranberry | 28 |
| Lemons | 34 |
| Tangerines | 38 |
| Carrot | 35 |
| Sea cabbage | 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 |
| pineapples | 52 |
| Bananas | 96 |
| Grozdov | 72 |
| Cherry | 52 |
| Grenades | 72 |
| Durian | 147 |
| potatoes | 77 |
| Mango | 60 |
| sea buckthorn | 82 |
| Red rowan | 50 |
| Rowan aronia | 55 |
| Jerusalem artichoke | 61 |
| Feijoa | 61 |
| Persimmon | 67 |
| cherries | 52 |
| Garlic | 149 |
| Blackberry | 50 |
| Rosehip | 109 |
Diet smoothies are recommended for overall weight loss as part of any weight loss program.
Detox
Making smoothies from foods that are known for their cleansing properties make excellent detox drinks. They can be used to organize fasting days.
What we cook from:
- from greens: lettuce, fennel, celery, parsley;
- from drinks: mineral water, freshly squeezed juices, 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;
- seeds;
- Black tea;
- spinach;
- sorrel.
Detox smoothies are recommended for general detoxification of the body, as well as for cleansing certain organs and systems.
Dairy / protein / protein
If you dilute fruits and berries in a smoothie with milk, kefir, yogurt or whey, they will 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, and not from fat reserves. Their breakdown leads to general exhaustion of the body. Protein prevents this, promotes the building of muscle mass and redirects all forces to burning adipocytes.
Protein smoothies are suitable for those who actively play sports and do not just lose weight, but sculpt their body so that it is 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 characteristics
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 components: solid components (fruits, vegetables, herbs, berries) and liquid (most often juices or water). Canned products are not used. But frozen fruits and berries will be useful in hot weather.
To lose weight, you can't make smoothies only from fruit - they contain a lot of fructose and glucose. It is better to dilute it with leafy greens and vegetables. All ingredients must be natural, it is better to take seasonal products. They should be washed thoroughly.
Some people recommend removing the peels, seeds, pips, and albedo (the white skin layer of citrus fruits) from fruits and vegetables, as these can 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 ideal for vegetarians. On the other hand, soy as a GMO product is being talked about more and more recently.
Many vitamins and minerals are absorbed only with the help of fat. Therefore, it is recommended to add 1 teaspoon of any of the products containing fat 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 universal recipe
- Squeeze the juice used for dilution.
- Tear the leafy greens with your hands.
- Blend the herbs and freshly squeezed juice (water, green tea or milk drinks can be substituted) in a blender for 1 minute.
- Cut the fruits and vegetables into large pieces and add them to the blender along with the fruits. Beat for 1-1. 5 minutes.
- Pour into a glass, decorate on top with sprigs of mint (traditional garnish), whole fruits and pre-ground nuts (be careful with them: they are very high in calories and can spoil the results of losing weight).
Perfect proportions
- Fruit and berry smoothies = 40% leafy greens + 60% fruit and berries.
- Vegetables = 70% vegetables + 30% fruits and berries.
- Greens = 40% vegetables + 40% leafy greens + 20% fruits and berries.
The amount of liquid base is chosen "by eye". If you need to get a nutritious cocktail that acts as an independent meal and replaces an entire meal, add no more than 50 ml per serving (250-300 ml). In the summer, to quench thirst, you can take more liquid - 100-150 ml.
Some supplements in minimal amounts (literally a pinch) will help to enhance the effect of burning fat:
- vanillin;
- goji;
- ginger;
- cocoa powder;
- cinnamon;
- Peruvian poppy;
- nuts;
- protein;
- bee pollen;
- flax, sesame, chia, hemp, pumpkin, sunflower seeds;
- spirulina, algae, chlorella;
- lemon peels.
Perfect combinations
fruits:
- banana + pineapple + green apple + spinach;
- banana + peach + cucumber + lettuce;
- 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:
- black 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 + lettuce;
- green apple + celery stalks + lettuce + spinach + parsley + almond milk;
- mango + cucumber + lettuce.
If you are making 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 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 the effect they have. Before ordering, the customer asks himself what exactly he wants: to relax or invigorate, to invigorate or calm down, to quench his thirst or to 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 them properly. The results will largely depend on this.
First you need to distribute its types by meals:
- for breakfast it is better to drink the most high-calorie fruit smoothies, which will give you energy for the whole day;
- for lunch, make them as nutritious and thick as possible, vegetable and multi-component ones are suitable;
- For dinner, greens would be an ideal option, as they improve digestion, setting up 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 preserve muscle mass;
- At night, you can drink a drink from one ingredient (for example, orange or strawberry) with a little addition of low-fat kefir.
Now straight to the weight loss plans.
Fast day
During the day, you need to drink 2. 5 liters of clean water and 1 liter of low-calorie detoxifying smoothie in small portions (it is better to take the simplest recipes, from 1-2 products). During the first 2 months, organize such unloadings weekly, then once every 2 weeks. The result is minus 1-1. 5 kg per day.
Monodiet
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 fruits). A significant disadvantage of such weight loss is intestinal disorders at the end of the diet, since the stomach is not used to digest 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 only one or two. This allows you to avoid problems with the gastrointestinal tract. Breakfast is usually chosen because it is important to have energy for the day in the morning and/or instead of dinner to ease the work of the stomach 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 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 pounds, it is useful to drink a glass of diet smoothie for lunch or 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.
Receptions
Since the mixer still has a much lower power and whipping speed, we offer recipes for a blender that is perfect 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 lettuce leaves (50 g) with your hands and pour 200 ml of 1% kefir over them. Beat in a blender. Add chopped broccoli (150 g), add coriander seeds (10 g). Stir.
A hearty broccoli drink 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 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 an even tastier lunch than broccoli.
- Carrot (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 oats. 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 in 100 ml of soy milk. beat.
- With grapefruit (80 kcal)
Cut ½ grapefruit and ½ orange (without white fibers) into large pieces, pour them with 200 ml of low-fat yogurt without additives and colorings. 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 pepper. Pour 50 ml of lemon juice. Mix with a blender.
A very filling and tasty drink that can easily replace any meal.
- Banana (60 kcal)
Coarsely chop 200 g of banana pulp, 150 g of 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, fennel and arugula to make a total of 200g. Chop 3 stalks of celery. Add 200 ml kefir (minimum fat content), ½ tsp olive oil. Beat in a blender.
- With spinach (47 kcal)
Chop 100 g of spinach, pour 100 ml of chilled green tea. beat. Add 50g 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 green apple, kiwi and cucumber. Beat again.
"Star" recipes
- Green by Alessandra Ambrosio (50 kcal)
Chop 400 g of spinach, cover with 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 oats. 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 it.
- Cabbage by Jessica Alba (58 kcal)
The kale (400 g) is coarsely chopped, mixed with the Greek yogurt (200 ml). Add 50 g of raspberries and blackberries, 20 ml of honey. Beat again.
Drink instead of breakfast or lunch.
- Apple by Blake Lively (54 kcal)
Coarsely chopped celery stalks (100 g), chopped coriander (10 g) and pour coconut water (100 ml). Stir. Add chopped kiwi (2 pieces), avocado (1 piece). Mix in a blender.
Here's how Blake Lively stacks up her fasting days.
- Coconut by Gwyneth Paltrow (45 kcal)
Cut the meat 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 regular use of this drink, fasting days are not necessary: it perfectly cleanses all organs and systems of toxins.
- With chia seeds by Rosie Huntington-Whiteley (59 kcal)
Pour the chopped cabbage (200 g) with coconut milk (200 ml). Stir. 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 in a blender frozen raspberries (250 g), honey (10 g), low-fat fermented baked milk (100 ml), dark chocolate (30 g).
- 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 greens (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. Beat again.
- Tangerine (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 oats, a pinch of cinnamon and 10 ml of honey. Stir.
- From kefir (43 kcal)
Pour 50 g of crushed wheat sprouts with 200 ml of low-fat kefir and 50 ml of natural yogurt. Stir. Add 100 g of strawberries and 10 ml of honey. Beat 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.
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 cup of green tea every day to maintain their normal figure.