Do you know what Alessandra Ambrosio, Jessica Alba, Blake Lively, Gwyneth Paltrow and Rosie Huntington-Whiteley have in common? In addition to the fact that all these Hollywood actresses are incredible beauties with flawless 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 workouts, Jessica replaces several meals with them, Lively organizes fasting days with them, Paltrow uses them daily, and Rosie starts her mornings with them. The result of such a diet is obvious: every girl looks amazing. Shouldn't we follow their example?
what is
Before you lose weight on a smoothie, you need to find out what it is and how it differs from the same new drink. It is a sweet (pay attention to this! ) thick drink made from berries, fruits, 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 a healthy diet and diet, these components are removed, which helps to reduce calories.
Unlike fresh juices, smoothies contain not only the liquid part of the components, but also pulp. Moreover, some people clean fruits and vegetables from seeds, skins and membranes, while others roast them all "well" so as 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 fullness. This is very important for weight loss, because you will not have to fight the dreaded hunger, which means that the risk of failure is minimal.
The second difference: a juicer is used to make fresh juices, 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 fibers, antioxidants and vitamins;
- Contains easily digestible carbohydrates, which provides increased vitality, energy, improves mood and improves performance;
- has an anti-stress effect;
- strengthen the immune system;
- cleanses the body of waste and toxins;
- improves digestion thanks to fiber;
- satiety and thirst quenching at the same time;
- promote weight loss.
The last feature is the most important, because many consider this drink to be the basis of a dietary diet. And this is not in vain:
- Normalization of digestion leads to the fact that fats are not used as reserves, but are converted into useful energy;
- Colon cleansing can remove several kilograms;
- Prolonged satiety leads to a reduction in total daily calorie consumption and allows you to maintain a diet to the end;
- Improving metabolism activates lipolysis;
- Removing excess fluid from the body means losing another 1-2 kg;
- Eliminating cholesterol plaques also helps to lose weight;
- The puree-like consistency of cocktails normalizes the water-salt balance.
So, smoothies have one continuous benefit for health in general and weight loss in particular. True, in order to remove 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.
With the pages of history.No one knows exactly who and when invented this drink and called it that. The first version says that this term arose among hippies, while the second claims that such cocktails were invented by Pacific Ocean surfers.
Faces
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 become thicker, hair stops falling and becomes thicker, muscle mass increases), which requires additional energy for the body. This leads to the consumption of fat reserves.
Another group of foods has a so-called "negative calorie content": more energy is spent on processing them 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 long. Here is their list:
vegetables:
- Broccoli
- carrot
- Cucumber
- tomatoes;
- savoy cabbage;
- beet;
- pumpkin
- Cauliflower.
greening:
- leaf salad;
- arugula;
- celery;
- asparagus
- Spinach
- Sour.
Reason:
- avocado;
- pineapple
- an orange
- grapefruit;
- Kiwi;
- lemons;
- Mango
- mandarin
- Apple.
Berries:
- strawberry
- blueberry
- raspberry;
- currants;
- Blueberry.
Drinks (for dilution):
- Pineapple juice;
- water;
- green tea;
- kefir;
- mineral water;
- Tomato juice.
Fat burning smoothie is the most effective for removing fat deposits in problem areas of the body; They can be used to reduce belly fat.
dietary
You can only lose weight if you burn more calories than you take in. Therefore, you should increase your physical activity and reduce your calorie intake. A dietary smoothie made from minimal calorie foods will help you with this. They are mainly made from vegetables, as berries and fruits contain more sugar.
Recommended products (caloric content less than 40):
| products | Kcal |
|---|---|
| Watermelon | 27 |
| Rock | 34 |
| Blueberry | 39 |
| Grapefruit | 35 |
| Melon | 35 |
| Blackberry | 34 |
| Zucchini | 24 |
| Brussels sprouts | 35 |
| Cabbage | 16 |
| savoy cabbage | 28 |
| Cauliflower | thirty |
| Blueberry | 28 |
| Lemons | 34 |
| Mandarin | 38 |
| carrot | 35 |
| Sea cabbage | 25 |
| Cucumber | 14 |
| Pomelo | 38 |
| I'm coming | 24 |
| lettuce | 16 |
| Celery | 34 |
| Pumpkin | 22 |
| Spinach | 23 |
But it is not recommended to abuse these products (calorie content more than 50):
| products | Kcal |
|---|---|
| Avocado | 160 |
| Pineapple | 52 |
| Banana | 96 |
| grapes | 72 |
| Cherry | 52 |
| grenades | 72 |
| Durian | 147 |
| potatoes | 77 |
| Mango | 60 |
| Sea pepper | 82 |
| red rowan | 50 |
| Rowan chokeberry | 55 |
| Jerusalem artichoke | 61 |
| It's Feijoa | 61 |
| Persimmon | 67 |
| Cherry | 52 |
| garlic | 149 |
| Mulberry | 50 |
| 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 make great detox drinks. They can be used to arrange fasting days.
What we prepare from:
- from greens: lettuce, dill, celery, parsley;
- From drinks: mineral water, freshly squeezed juices, green tea;
- from vegetables: beetroot, carrot, cabbage, cucumber, pumpkin;
- from oats and bran;
- from nuts;
- from dry fruits;
- from fruits: plum, apple, cherry, lemon, peach, pear, apricot, grapefruit, orange;
- From berries: black currant, strawberry, blueberry, lingonberry, gooseberry.
What we try not to add:
- alcohol;
- coffee
- spices;
- Radish
- spices;
- seeds
- Black tea;
- Spinach
- Sour.
Detox smoothies are recommended for cleansing the body of general slags, as well as certain organs and systems.
milk / 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. It plays an important role in weight loss. With its deficiency, energy production begins primarily from muscle fibers, not from fat stores. Their breakdown leads to general exhaustion of the body. Protein prevents this, helps to build muscle mass and redirect all forces to the burning of adipocytes.
Protein smoothies are suitable for those who are actively involved in sports and not only lose weight, but also sculpt the body so that it is slim, beautiful and sculpted.
This is interesting.American bars distinguish between "thick" and "thin" smoothies. The latter does not contain additional sweeteners and removes the natural sugar contained in berries and fruits.
Features of the kitchen
The good thing about smoothies is that they are easy and quick to make at home using a blender or mixer. However, there are some secrets 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 are useful in hot weather.
To lose weight, you can't make smoothies only from fruits - they contain a lot of fructose and glucose. It is better to dilute it with leafy greens and vegetables. All ingredients should be natural, it is better to use seasonal products. They should be washed well.
Some people recommend removing the skin, seeds, pith, and albedo (the white skin layer of citrus fruits) from fruits and vegetables, as these can contain toxins and cause a soft texture. But everyone will decide for themselves. For example, albedo has a very high concentration of useful substances.
Soy milk in smoothies is hotly debated. On the one hand, it reduces the overall calorie content and is ideal for vegetarians. On the other hand, recently, more and more people are talking about soy as a GMO product.
Many vitamins and minerals are absorbed only with the help of fats. Therefore, it is recommended to add 1 teaspoon of any product 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.
Universal recipe
- Squeeze the juice used for dilution.
- Chop the leafy greens with your hands.
- Blend herbs and freshly squeezed juice (can be replaced with water, green tea or milk drinks) in a blender for 1 minute.
- Cut the fruits and vegetables into large pieces and add them 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 pre-ground nuts (be careful: they are high in calories and can spoil your weight loss results).
Perfect proportions
- Fruit and berry smoothie = 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 selected "by eye". If you need to take a nutritious cocktail that acts as a separate meal and replaces an entire meal, add no more than 50 ml per serving (250-300 ml). In summer, to quench thirst, you can drink more liquid - 100-150 ml.
Some supplements in minimal amounts (literally a pinch) will contribute to the fat burning effect:
- vanillin;
- goji
- ginger;
- cocoa powder;
- cinnamon
- Peruvian poppy;
- nut;
- protein;
- bee pollen;
- flax, sesame, chia, hemp, pumpkin, sunflower seeds;
- spirulina, kelp, chlorella;
- Lemon zest.
Perfect combinations
fruits:
- banana + pineapple + green apple + spinach;
- banana + peach + cucumber + lettuce;
- banana + date + avocado + lettuce + soy milk + cinnamon powder;
- banana + green apple + strawberry;
- green apple + apricot + carrot + spinach;
- green apple + kiwi + strawberry;
- Green apple + strawberry + black currant.
vegetables:
- bell pepper + green apple + lettuce + pumpkin seeds;
- carrot + green apple + cucumber + avocado + spinach;
- carrot + beet + cucumber + green apple + lettuce + parsley;
- carrot + celery + green apple;
- cucumber + broccoli + pineapple;
- Pumpkin + carrot.
Green:
- banana + pineapple + spinach + avocado;
- banana + green apple + lettuce;
- green apple + stalk of celery + lettuce + spinach + parsley + almond milk;
- Mango + cucumber + lettuce.
If you are making 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 for weight loss.
Interesting fact.In American bars, smoothies are also divided into types according to their effect. Before ordering, the client is asked what exactly he wants: to relax or have fun, to be happy or calm down, to quench his thirst or to eat.
Weight loss plans
Once you've mastered the art of making a smoothie, it's time to choose a weight loss program and learn how to drink it right. The results will largely depend on this.
First you need to divide its types by dishes:
- For breakfast, it is better to drink the most caloric fruit smoothie, which will give you energy for the whole day;
- For lunch, make them as nutritious and thick as possible, suitable for vegetables and multi-ingredients;
- An ideal option for dinner will be green, because it improves digestion, prepares 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 single-ingredient drink (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, you should 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, organize such relaxations weekly, then once every 2 weeks. The result is minus 1-1. 5 kg per day.
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 greens, or fruits). An important drawback of such weight loss is intestinal disturbance at the end of the diet, since the stomach is not used to digesting solid food. Duration - from 3 to 7 days, no longer. The result is minus 3-4 kg.
diet
The smoothie diet does not mean replacing all meals with these drinks, but only one or two. This allows you to avoid problems with the gastrointestinal tract. As a rule, breakfast is chosen because it is important to boost energy during 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
In the background of a healthy diet or any diet, drinking protein smoothies is possible not only for weight loss, but also for maintaining and building muscle mass. To do this, you should drink the drink 30-60 minutes before training and at the same time after it.
regular use
To maintain a normal weight and 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.
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 smoothie
- from pumpkin (40 kcal)
Finely chop pumpkin pulp (250 g) and 1 banana. Pour 100 ml of 1% kefir. Blend in a blender.
- from broccoli (75 kcal)
Shred lettuce leaves (50 g) by hand and pour 200 ml of 1% kefir. Blend in a blender. Add chopped broccoli (150 g), sprinkle with cilantro seeds (10 g). Mix it up.
A hearty broccoli drink can replace a full lunch. It is also called cream soup.
- from beets (90 kcal)
Cut spinach (150g) and asparagus (250g) into large pieces. Pour beetroot juice (150 ml), beat in a blender. Add boiled beets (150 g), cut into large pieces and 2 figs. Whisk the ingredients again.
This dish makes an even tastier 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. Blend in a blender.
Fruit smoothie
- from kiwi (63 kcal)
Cut 2 kiwis, add 50 g of oatmeal, pour 200 ml of low-fat kefir.
- with pineapple (60 kcal)
Chop 1 banana, 1 hard pear, 100 g of pineapple, add 5 strawberries. Pour in 100 ml of soy milk. they 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 and dyes. Blend in a blender.
- from avocado (100 kcal)
Grind 50 grams of parsley, dill, cilantro leaves. Pour 200 ml of mineral water. they beatCut 2 cucumbers, 2 avocados into pieces, add to the green mass. Season with a pinch of sea salt and black pepper. Pour 50 ml of lemon juice. Mix with a blender.
A very satisfying and delicious drink that can easily replace any meal.
- Banana (60 kcal)
200 g of banana pulp, 150 g of kiwi, finely chopped, add 5-6 plums. Pour natural low-fat yogurt (200 ml). Add 10 g of honey for taste.
Green smoothie
- from celery (44 kcal)
Mix chopped parsley, dill and arugula in a total of 200 g. Chop 3 stalks of celery. Add 200 ml of kefir (minimum fat content), ½ tsp. olive oil. Blend in a blender.
- with spinach (47 kcal)
Chop 100 g of spinach, pour 100 ml of chilled green tea. they beatAdd 50 g of green apple and kiwi cut into slices.
- with spinach and celery (30 kcal)
Pour mineral water (100 ml) over spinach leaves and celery stalks (100 g each). Blend in a blender. Add 50 g of green apple, kiwi and cucumber. They beat him again.
"Star" recipes
- Green Alessandra Ambrosio (50 kcal)
Chop 400 g of spinach, pour 400 ml of almond milk. they beatCut 1 apple and 1 banana into pieces, add them to the spinach-milk mixture along with 50 g of oatmeal. Add a pinch of cinnamon and a tablespoon of coconut oil. Mix again.
Divide into 2 portions and drink half an hour before and half an hour after training.
- Cabbage from Jessica Alba (58 kcal)
Finely chop cabbage (400 g), mix with Greek yogurt (200 ml). Add 50 g of raspberries and blackberries, 20 ml of honey. They beat him again.
Drink instead of breakfast or lunch.
- Apple from Blake Lively (54 kcal)
Coarsely chopped celery stalks (100 g), chopped cilantro (10 g) and pour coconut water (100 ml). Mix it up. Add chopped kiwi (2 pieces), avocado (1 piece). Blend in a blender.
This is how Blake Lively organizes her fasting days.
- Coconut from Gwyneth Paltrow (45 kcal)
Chop 1 coconut meat, pour the same fruit into coconut milk, add 100 ml of aloe juice and 20 g of chopped cilantro. they beat
Paltrow claims that with regular use of this drink, there is no need for fasting days: it perfectly cleanses all organs and systems of toxins.
- Rosie Huntington-Whiteley with chia seeds (59 kcal)
Chopped cabbage (200 g) pour coconut milk (200 ml). Mix it up. Add avocado (1 pc. ), apple (½), chia seeds (10 g). Blend in a blender.
Rosie drinks this drink every morning instead of breakfast.
Winter smoothie
- Chocolate (109 kcal)
Mix frozen raspberries (250 g), honey (10 g), non-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. Pour 200 ml of mineral water on 100 g of any greens (needed to increase immunity in the cold season). Add 100 g of chopped apples and the same amount of kiwi. They beat him again.
- Mandarin (48 kcal)
Pour 100 ml of low-fat kefir and 100 ml of orange juice on the slices of three tangerines. they beatAdd some frozen berries on top. It is 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. they beatAdd 50 g of oatmeal, a pinch of cinnamon and 10 ml of honey. Mix it up.
- from kefir (43 kcal)
Pour 200 ml of low-fat kefir and 50 ml of natural yogurt on 50 g of crushed wheat sprouts. Mix it up. Add 100 g of strawberries and 10 ml of honey. They beat him 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 perfect protein drink recipe for athletes.
This is the best smoothie for weight loss, which is recommended by nutritionists and has many positive reviews. Be sure to try different recipes to see which one works best for you. Everyone's body is so different that some people have lost weight thanks to banana smoothies, despite the high calorie content, and for others, it is enough to drink a cup of green tea every day to maintain a normal figure.