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 impeccable bodies, 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 a day with them, Lively organizes fasting days with them, Paltrow uses them daily, and Rosie starts her morning with them. The result of this diet is obvious: all the girls look beautiful. Shouldn't we follow their example?
What is that
Before losing weight with smoothies, you need to figure out what it is and how it differs from the same fresh drink. It is a sweet (pay attention! ) thick drink made from berries, fruits, herbs or vegetables with added juice. Thus, the usual recipes include honey, sugar, dried fruits, stevia, molasses, jam, sweeteners and other sweeteners. But as part of a healthy diet and diet, these components are removed, which helps reduce calories.
Unlike natural juices, smoothies contain not only the liquid part of the components, but also the pulp. Moreover, some peel fruits and vegetables from seeds, peels 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 lasting feeling of satiety. This is very important for losing weight, as you won't have to fight the hated hunger, which means 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
Main benefits of smoothies:
- retain vegetable fibers, antioxidants and vitamins;
- contain easily digestible carbohydrates, which provide a boost of vivacity, energy, improved mood and increased performance;
- has an anti-stress effect;
- strengthen the immune system;
- cleanse the body of waste and toxins;
- improve digestion thanks to fiber;
- quench and quench thirst at the same time;
- promote weight loss.
The last property is the most important, as many consider this drink to be the basis of a diet. And not in vain:
- normalization of digestion leads to the fact that fats are not used as reserves, but are converted into useful energy;
- bowel cleansing can remove a few pounds;
- prolonged saturation leads to a decrease in total daily caloric intake 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;
- eliminating cholesterol plaques also promotes weight loss;
- The puree consistency of cocktails normalizes the water-salt balance.
Therefore, smoothies have an ongoing benefit for health in general and weight loss in particular. It is true that to extract it you need to know how to prepare it correctly. 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 claims that such cocktails were invented by Pacific surfers.
Types
There are different types of smoothies and you need to know which types can be used to lose weight and which cannot.
Fat Burning
Some foods contain substances that activate the production of growth hormone. They are vitamin C, taurine, methionine, magnesium and iodine. Under its influence, cells begin to divide intensively (nails become thicker, hair stops falling out and becomes thicker, muscle mass increases), requiring 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 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 with them, the effect will not be long in coming. Here is their list:
Vegetables:
- broccoli;
- carrot;
- cucumbers;
- tomatoes;
- savoy cabbage;
- beet;
- pumpkin;
- cauliflower.
Vegetables:
- leaf salad;
- Arugula;
- celery;
- asparagus;
- spinach;
- sorrel.
Fruits:
- avocado;
- pineapple;
- oranges;
- grapefruits;
- Kiwi;
- lemons;
- mango;
- tangerines;
- apples.
Berries:
- strawberry;
- cranberry;
- raspberries;
- 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; can be used to lose belly fat.
Dietary
Losing weight is only possible if you burn more calories per day than you eat. Consequently, it is necessary to increase physical activity and reduce caloric intake. Diet smoothies made from foods with a minimum amount of calories help with this. They are prepared mainly from vegetables, as berries and fruits contain more sugar.
Recommended products (calorie content below 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 kale | 25 |
| cucumbers | 14 |
| Pomelo | 38 |
| tomatoes | 24 |
| Lettuce leaf | 16 |
| Celery | 34 |
| Pumpkin | 22 |
| Spinach | 23 |
But it is not recommended to abuse these products (calorie content above 50):
| Products | Kcal |
|---|---|
| Avocado | 160 |
| Pineapple | 52 |
| Bananas | 96 |
| Grape | 72 |
| Cherry | 52 |
| Grenades | 72 |
| Durian | 147 |
| Potato | 77 |
| mango | 60 |
| Sea buckthorn | 82 |
| Red rowan | 50 |
| Rowan chokeberry | 55 |
| Jerusalem artichoke | 61 |
| Feijoa | 61 |
| Khaki | 67 |
| Cherries | 52 |
| Garlic | 149 |
| Mulberry | 50 |
| Rosehip | 109 |
Diet smoothies are recommended for general weight loss as part of any weight loss program.
Detox
Making smoothies with foods known for their cleansing properties is an excellent detox drink. They can be used to organize fasting days.
What we cook from:
- from vegetables: lettuce, dill, celery, parsley;
- of drinks: mineral water, natural juices, green tea;
- from vegetables: beets, carrots, cabbage, cucumbers, pumpkin;
- from oats and bran;
- from nuts;
- of dried fruits;
- from fruits: plums, apples, cherries, lemons, peaches, pears, apricots, grapefruits, oranges;
- of red fruits: black currant, strawberry, cranberry, blueberry, gooseberry.
What we try not to add:
- alcohol;
- coffee;
- spices;
- radish;
- spices;
- seeds;
- Black tea;
- spinach;
- sorrel.
Detox smoothies are recommended for general toxins from 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 starts to be extracted mainly from muscle fibers, and not from fat reserves. Its collapse leads to general exhaustion of the body. Protein prevents this, promotes the building of muscle mass and redirects all forces towards burning adipocytes.
Protein smoothies are suitable for those who actively play sports and are not just losing weight, but sculpting 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 Features
The good thing about smoothies is that they are quick and easy to prepare at home using a blender or mixer. However, there are also secrets that can make it even more useful and effective.
General recommendations
Smoothie components: solid components (fruits, vegetables, herbs, berries) and liquid components (usually juices or water). Canned products are not used. But frozen fruits and berries will be useful in hot weather.
To lose weight, you cannot prepare smoothies with fruits alone - they contain a lot of fructose and glucose. It is best to dilute it with leafy greens and vegetables. All ingredients must be natural, it is better to take seasonal products. They must be washed well.
Some people recommend removing peels, seeds, pith, and albedo (the white subcutaneous layer of citrus fruits) from fruits and vegetables because they 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, recently there is increasing talk 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 of the fatty products to the smoothie: avocado puree, 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.
- Tear the green leaves with your hands.
- Blend the herbs and freshly squeezed juice (can be replaced with water, green tea or dairy drinks) in a blender for 1 minute.
- Cut fruits and vegetables into large pieces and place them in a blender along with the berries. Beat for 1-1. 5 minutes.
- Pour into a glass, decorate on top with mint sprigs (traditional garnish), whole red fruits and pre-ground nuts (be careful with them: they are very rich in calories and can harm your weight loss results).
Ideal proportions
- Fruit and berry smoothies = 40% leafy greens + 60% fruits and berries.
- Vegetables = 70% vegetables + 30% fruits and berries.
- Vegetables = 40% vegetables + 40% green leaves + 20% fruits and berries.
The amount of liquid foundation is selected "by eye". If you need a nutritious cocktail that acts as a separate dish and replaces an entire meal, add no more than 50 ml per serving (250-300 ml). In summer, to quench your thirst, you can drink more liquid - 100-150 ml.
Some supplements in minimal quantities (literally a pinch) will help increase the fat burning effect:
- vanillin;
- goji;
- red-haired;
- cocoa powder;
- cinnamon;
- Peruvian poppy;
- nuts;
- protein;
- Bee pollen;
- flax, sesame, chia, hemp, pumpkin, sunflower seeds;
- spirulina, seaweed, chlorella;
- lemon zest.
Ideal combinations
Fruit:
- banana + pineapple + green apple + spinach;
- banana + peach + cucumber + lettuce;
- banana + dates + 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 + 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 to 2 seasonings and 1 liquid for dilution.
You cannot add ice cream, jam, sugar or any other sweetener that increases the calorie content and is harmful to weight loss.
Interesting fact.In American bars, smoothies are also divided into types depending on the effect they cause. Before placing an order, the customer is asked what exactly he wants: to relax or cheer up, to cheer up or calm down, to quench his thirst or to eat.
Weight Loss Plans
Once you have mastered the art of making smoothies, it's time to choose a weight loss program and learn how to take it correctly. The results will also 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 that will give you energy for the whole day;
- for lunch, make them as nutritious and thick as possible, vegetables and with various ingredients are suitable;
- For dinner, greens would be the ideal option, as they improve digestion, preparing the gastrointestinal tract for a night's rest;
- at lunch and afternoon snack, before or after training (+/- half an hour), drink protein smoothies - they preserve muscle mass;
- In the evening, you can drink a one-ingredient drink (for example, orange or strawberry) with a small addition of low-fat kefir.
Now directly to the weight loss plans.
Fasting day
During the day, you need to drink 2. 5 liters of pure water and 1 liter of low-calorie detox smoothie in small portions (it is better to take the simplest recipes, from 1 to 2 products). For the first 2 months, arrange these flushes weekly, and then once every 2 weeks. The result is 1-1. 5 kg less per day.
Mono-diet
You will have to completely abandon solid foods and replace all meals with smoothies. It could be different, it could be some specific products (for example, focusing on vegetables, or greens, or fruits). A significant disadvantage of this weight loss is intestinal disorders at the end of the diet, as the stomach loses the habit of digesting solid foods. Duration - from 3 to 7 days, no more. The result is 3-4 kg less.
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 gastrointestinal tract. Typically, breakfast is chosen because it is important to get a boost of energy for the day in the morning and/or instead of dinner to make it easier for the stomach to work at night. Duration: 1-2 weeks. The result is 5-6 kg less.
As a sports supplement
In the context of a healthy diet or any diet, protein smoothies can be consumed not only to lose weight but also to maintain and build muscle mass. To do this, you need to drink the drink 30-60 minutes before training and at the same time after.
Regular use
To maintain a normal weight and not gain extra pounds, it is useful to drink a glass of diet smoothie at lunch or as an afternoon snack as a preventive measure in the context of a healthy diet.
A spoonful of tar.Frequent consumption of smoothies leads to the development of tooth decay.
Revenues
As the mixer still has much lower power and beating speed, we offer ideal blender recipes for making smoothies.
*Observation.The calorie content of each dish is indicated per 100 ml of drink, and not based on the proportions prescribed in the recipe.
Vegetable smoothies
- Pumpkin (40 kcal)
Coarsely chop the pumpkin pulp (250 g) and 1 banana. Pour 100 ml of 1% kefir. Blend in a blender.
- From broccoli (75 kcal)
Tear lettuce leaves (50 g) with your hands and pour 200 ml of 1% kefir. Blend in a blender. Add chopped broccoli (150 g), add coriander seeds (10 g). Mix.
A healthy broccoli drink can replace a full lunch. It is also called creamy soup.
- From beetroot (90 kcal)
Tear the spinach (150 g) and asparagus (250 g) into large pieces with your hands. Pour in beetroot juice (150 ml), blend with a blender. Add the cooked beetroot (150 g), cut into large pieces, and 2 figs. Beat 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 of oats. Blend in a blender.
Fruit smoothies
- From kiwi (63 kcal)
Chop 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 100 ml of soy milk. To knock.
- 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 or colorings over them. Blend in a blender.
- Avocado (100 kcal)
Grind 50 g of parsley, dill and coriander leaves. Pour 200 ml of still mineral water. To knock. Cut 2 cucumbers and 2 avocados into pieces and add to the green dough. Sprinkle with a pinch of sea salt and black pepper. Pour 50 ml of lemon juice. Mix with a blender.
A very satisfying and tasty drink that can easily replace any meal.
- Banana (60kcal)
Coarsely chop 200 g of banana pulp, 150 g of kiwi and add 5-6 pitted plums. Pour in low-fat natural yogurt (200 ml). For taste, add 10 g of honey.
Green smoothies
- From celery (44 kcal)
Mix chopped parsley, dill and arugula until it weighs 200 g. Chop 3 stalks of celery. Add 200 ml of kefir (minimum fat content), ½ tsp. oil. Blend in a blender.
- With spinach (47 kcal)
Tear 100 g of spinach, pour 100 ml of chilled green tea. To knock. 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 the blender. Add 50 g of green apple, kiwi and cucumber. Beat again.
"Star" recipes
- Green by Alessandra Ambrosio (50 kcal)
Tear 400 g of spinach and pour 400 ml of almond milk. To knock. Cut 1 apple and 1 banana into pieces, add to the spinach and milk mixture along with 50 g of oats. Add a pinch of cinnamon and a tablespoon of coconut oil. Stir again.
Divide into 2 portions and drink half an hour before training and half an hour after.
- Jessica Alba Cabbage (58 kcal)
Coarsely chop the cabbage (400 g), mix with Greek yogurt (200 ml). Add 50 g of raspberries and blackberries, 20 ml of honey. Beat again.
Drink instead of breakfast or lunch.
- Blake Lively Apple (54 kcal)
Coarsely chopped celery stalks (100 g), chopped coriander (10 g) and pour coconut water (100 ml). Mix. Add chopped kiwi (2 pcs. ), Avocado (1 pc. ). Mix in the blender.
This is how Blake Lively organizes fasting days.
- Coconut by Gwyneth Paltrow (45 kcal)
Chop the pulp of 1 coconut, pour in coconut milk from the same fruit, add 100 ml of aloe juice and 20 g of chopped coriander. To knock.
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 from Rosie Huntington-Whiteley (59 kcal)
Pour chopped cabbage (200 g) with coconut milk (200 ml). Mix. Add the avocado (1 unit), the apple (½), the chia seeds (10 g). Blend in a blender.
Rosie drinks this drink every morning instead of breakfast.
Winter smoothies
- Chocolate (109kcal)
Mix frozen raspberries (250 g), honey (10 g), fermented skimmed milk (100 ml), dark chocolate (30 g) in a blender.
- Apple (30 kcal)
Apples are on 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. To knock. Add some frozen fruit on top. An excellent option for losing weight during the holiday season.
Other recipes
- With oats (79 kcal)
Cut 1 slightly green banana, add 100 ml of soy milk and 100 ml of Greek yogurt. To knock. Add 50 g of oats, a pinch of cinnamon and 10 ml of honey. Mix.
- From kefir (43 kcal)
Pour 50 g of crushed wheat sprouts with 200 ml of low-fat kefir and 50 ml of natural yogurt. Mix. 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, recommended by nutritionists and with many positive reviews. Be sure to try different recipes to see which works best for you. All organisms are so different that some have lost weight thanks to banana smoothies, despite the high calorie content, while for others it is enough to drink a glass of green tea every day to keep the body normal.