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 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 a day with them, Lively arranges fasting days with them, Paltrow uses them daily, and Rosie helps herStarts the morning with them. The result of such a diet is obvious: all the girls look amazing. Shouldn't we follow their example?
What is this
Before you lose weight on smoothies, you need to find out what it is and how it differs from the same refreshing drink. It is a sweet (pay attention to this! ) thick drink made from berries, fruits, herbs-Made with the juice of herbs or vegetables. So common recipes include honey, sugar, dried fruits, stevia, jaggery, jams, sweeteners and other sweeteners. But as part of a healthy diet and dietetics, these componentsIs removed, which helps in reducing calories.
Unlike fresh juice, smoothies contain not only the liquid part of the components, but also the pulp. In addition, some people peel fruits and vegetables from seeds, peels and membranes, while others grind it all "fine" so thatDo not lose even a single gram of vitamins. Therefore, they contain a lot of nutrients, they are more nutritious and provide a feeling of satiety for a longer time. This is very important for losing weight, because you will not have to suffer from the hated hunger. There will be no fighting, which means the risk of failure is minimal.
Second difference: A juicer is used to make fresh juice, and a blender or mixer is used to make smoothies.
Why is it called this?The word "smoothie" is derived from the English word "smooth", which translates to "soft, smooth, pleasant".
effect on body
Main benefits of smoothie:
- Retain plant fiber, antioxidants and vitamins;
- It contains easily digestible carbohydrates, which promote vitality, energy, improved mood and increased performance;
- Has anti-stress effect;
- strengthening the immune system;
- Clear the body of waste and toxins;
- Improves digestion due to fiber;
- Quenching thirst and satiating at the same time;
- Promote weight loss.
The last property is the most important, because many consider this drink to be the basis of dietary nutrition. And it is not in vain:
- Normalization of digestion leads to the fact that fat is not used as a store, but is converted into useful energy;
- Cleansing the intestines can lead to weight loss of a few kilograms;
- Prolonged satiety reduces total daily calorie intake and allows you to stick to the diet to the end;
- Improving metabolism activates lipolysis;
- Removing excess fluid from the body means losing extra 1-2 kg;
- Eliminating cholesterol plaques also promotes weight loss;
- The puree-like consistency of the cocktail normalizes the water-salt balance.
So smoothies have constant benefits for health in general and for weight loss in particular. True, to extract it, you need to be able to prepare it correctly. After all, high-calorie foods in the compositionThe presence of substances and sweeteners may give adverse results.
From the pages of history.No one knows who and when invented this drink and gave it such a name. The first version says that this word appeared among hippies, and the second claims that such cocktails were invented by Pacific surfers.
Type
There are different types of smoothies, and you need to know which types of smoothies can be used for weight loss and which types cannot.
work out
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 thick, hairThey stop shedding and become denser, there is an increase in muscle mass), which causes the body to need extra energy. This leads to the consumption of fat reserves.
Another group of foods have the so-called "negative calorie content": their processing costs more energy than is provided to the body. And again fat reserves are consumed.
These products are called fat burners, and if you make smoothies with them, the effect will not be long in coming. Here is a list of them:
vegetables:
- Broccoli;
- Carrot;
- Cucumbers;
- Tomato;
- Savoy Cabbage;
- Beetroot;
- Pumpkin;
- Cauliflower.
Greenery:
- leaf lettuce;
- Arugula;
- Celery;
- asparagus;
- spinach;
- Sorrel.
Fruit:
- avocado;
- Pineapple;
- Oranges;
- Grape;
- Kiwi;
- Lemon;
- Mango;
- Tangerine;
- Apple.
Jamun:
- strawberry;
- Cranberry;
- Raspberries;
- Raisin;
- blueberry.
Drinks (for dilution):
- pineapple juice;
- Water;
- green tea;
- Kefir;
- Mineral water;
- tomato juice.
Fat burning smoothies are most effective for eliminating fat accumulated in problem areas of the body; These can be used to reduce belly fat.
diet
Losing weight is possible only if you burn more calories than you take in daily. Accordingly, you need to increase physical activity and reduce calorie intake. Diet smoothies made from foods with minimal amounts of calories will help in this. TheyPrepared mainly from vegetables, as berries and fruits contain more sugar.
Recommended products (calorie content below 40):
| products | kilo calorie |
|---|---|
| watermelon | 27 |
| Broccoli | 34 |
| blueberry | 39 |
| ripe fruits | 35 |
| melons | 35 |
| Blackberry | 34 |
| ridge gourd | 24 |
| brussel sprouts | 35 |
| Cabbage | 16 |
| Savoy Cabbage | 28 |
| Cauliflower | Thirty |
| Cranberry | 28 |
| Lemon | 34 |
| tangerine | 38 |
| Carrot | 35 |
| see weed | 25 |
| Cucumbers | 14 |
| grapefruit | 38 |
| Tomato | 24 |
| leaf salad | 16 |
| Celery | 34 |
| Pumpkin | 22 |
| spinach | 23 |
But it is not recommended to abuse these products (calorie content above 50):
| products | kilo calorie |
|---|---|
| avocado | 160 |
| Pineapple | 52 |
| bananas | 96 |
| Grape | 72 |
| Cherry | 52 |
| hand grenades | 72 |
| durian | 147 |
| Potato | 77 |
| Mango | 60 |
| sea buckthorn | 82 |
| red rowan | 50 |
| Rowan Chokeberry | 55 |
| Jerusalem artichoke | 61 |
| 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 excellent detox drinks. They can be used to organize fasting days.
What we cook with:
- From greens: lettuce, dill, celery, parsley;
- From drinks: mineral water, freshly squeezed juices, green tea;
- From vegetables: beets, carrots, cabbage, cucumbers, pumpkin;
- From oats and bran;
- from nuts;
- From dried fruits;
- From fruits: plums, apples, cherries, lemons, peaches, pears, apricots, grapes, oranges;
- From berries: blackcurrant, strawberry, cranberry, lingonberry, gooseberry.
What we try not to add:
- Liquor;
- coffee;
- Spices;
- radish;
- spices;
- Seed;
- black tea;
- spinach;
- Sorrel.
Detox smoothies are recommended for general slagging of the body as well as for cleansing certain organs and systems.
Dairy/Protein/Protein
If you add fruits and berries to smoothies with milk, kefir, yogurt or whey, they will become a good source of protein for the body. It plays an important role during weight loss. With its lack, energy is mainlyFat begins to be extracted from muscle fibers instead of reserves. Their breakdown leads to general depletion of the body. Protein prevents this, promotes muscle building and redirects all forces on burning adipocytes.
Protein smoothies are suitable for those who are actively involved in sports and are not only losing weight, but also making their body slim, beautiful and toned.
This is interesting.In American bars, there is a distinction between "thick" and "thin" smoothies. The latter do not contain added sweeteners and remove the natural sugar contained in berries and fruits.
Cooking Features
The good thing about smoothies is that they are easy and quick to prepare at home using a blender or mixer. However, there are secrets that can make them even more useful and effective.
general recommendations
Smoothie components: solid components (fruits, vegetables, herbs, berries) and liquid (often juice or water). Canned products are not used. But frozen fruits and berries will come in handy in the warm season.
To lose weight, you can not make smoothies only from fruits - they contain a lot of fructose and glucose. It is better to dilute with leafy greens and vegetables. All ingredients should be natural, it is better to take seasonal products. Should be washed with.
Some people recommend removing the peel, seeds, pulp and albedo (white subcutaneous layer of citrus fruits) from fruits and vegetables as they may contain toxins and cause a soft texture. But everyone has their own personal preferences. For example, albedo 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 they are increasingly talking about soy as a GMO product. Have been.
Many vitamins and minerals are absorbed only with the help of fats. Therefore, it is recommended to add 1 teaspoon of any fat-containing product to the smoothie: pureed avocado, olive oil or sour cream.
Advice.To properly prepare smoothies in the blender, you need the highest grinding speed.
universal recipe
- Squeeze out the juice used for dilution.
- Pluck green leafy vegetables with your hands.
- Blend the herbs and freshly squeezed juice (this 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 them to the blender along with the berries. 1-1. Beat for 5 minutes.
- Pour into a glass, garnish with mint sprigs (the traditional garnish), whole berries and pre-crushed nuts (be careful with these: they are very high in calories and may spoil your weight loss results).
ideal ratio
- Fruit and Berry Smoothie = 40% leafy greens + 60% fruits 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 get a nutritious cocktail that serves as a separate dish and replaces the whole meal, use 50 ml per serving (250-300 ml) do not exceed. In summer, to quench your thirst, you can take more fluid - 100-150 ml.
Some supplements in minimal quantities (literally a pinch) will help enhance the fat burning effect:
- vanillin;
- Goji;
- Ginger;
- cocoa powder;
- cinnamon;
- Peruvian poppy;
- crazy;
- Protein;
- Bee pollen;
- Flax, sesame, chia, hemp, pumpkin, sunflower seeds;
- Spirulina, Kelp, Chlorella;
- Lemon juice.
ideal combination
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 + blackcurrant.
vegetables:
- Capsicum + green apple + lettuce + pumpkin seeds;
- Carrot + green apple + cucumber + avocado + spinach;
- Carrot + beetroot + cucumber + green apple + lettuce + parsley;
- Carrots + celery + green apple;
- Cucumber + Broccoli + Pineapple;
- Pumpkin + Carrot.
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: The ideal drink includes no more than 5 solid ingredients, 1-2 spices, and 1 liquid for dilution.
You cannot add ice cream, jam, sugar or any other sweeteners that increase calorie content and are harmful for weight loss.
interesting fact.In American bars, smoothies are also divided into types depending on their effect. Before ordering, the customer is asked what exactly he wants: to relax or be happy, to be happy or calm, toTo quench thirst or eat.
weight loss plan
Once you have mastered the art of making smoothies, it is time to choose a weight loss program and learn how to drink it correctly. The results will also largely depend on this.
First of all you have to distribute its types according to food:
- For breakfast it is better to drink the most high-calorie, fruit smoothie that will fill you with energy for the whole day;
- For lunches, make them as nutritious and dense as possible; Vegetable and multi-ingredient ones are suitable;
- For dinner, green colors would be an ideal choice, as they improve digestion, putting the gastrointestinal tract in order for a night's rest;
- For lunch and afternoon snack, before or after training (+/- half an hour), drink protein smoothies - they will preserve muscles;
- At night, you can drink a one-ingredient drink (for example, orange or strawberry) with a small mixture of low-fat kefir.
Now straight to the weight loss plan.
fasting day
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, weeklyArrange such unloading, then once every 2 weeks. Result minus 1-1 per day. 5 kg less.
mono diet
You have to give up solid food completely and replace all meals with smoothies. This can vary, it can range from some specific products (for example, focus on vegetables, or greens, or fruits). A significant drawback of this type of weight loss is intestinal upset at the end of the diet, as the stomach gets 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 involve replacing all meals with these beverages, but only one or two. This allows you to avoid gastrointestinal tract problems. Generally, breakfast is chosen because it provides energy for the day. It is important to have breakfast in the morning, and/or choose breakfast instead of dinner to make it easier for the stomach to function 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 to maintain and build muscle. To do this, you need 30-60 minutes before training and afterDrinks will have to be consumed at the same time.
regular use
To maintain 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.
One teaspoon of tar.Frequent consumption of smoothies leads to the development of dental caries.
Recipes
Since mixers still have very little power and whipping speed, we offer recipes for a blender that is ideal for making smoothies.
Vegetable Smoothie
- From pumpkin (40 kcal)
Coarsely chop 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 add 200 ml 1% kefir. Beat in a blender. Add chopped broccoli (150 g), add cilantro seeds (10 g). Mix.
A hearty broccoli drink can replace a full lunch. It is also called cream soup.
- From beetroot (90 kcal)
Break spinach (150 grams) and asparagus (250 grams) into big pieces with hands. Add beetroot juice (150 ml), blend in a blender. Add boiled beetroot (150 g), cut into large pieces and 2 figs. Blend the ingredients again.
This dish makes an even more delicious lunch than broccoli.
- Carrots (79 kcal)
Chop 1 carrot and 1 green apple. Add 100 ml 1. 5% milk and 100 ml Greek yogurt. Add 50 g oatmeal. Blend in a blender.
fruit smoothies
- From Kiwi (63 kcal)
Chop 2 kiwis, add 50 grams of oatmeal, add 200 ml of low-fat kefir.
- With pineapple (60 kcal)
Chop 1 banana, 1 hard pear, 100 g pineapple, add 5 strawberries. Add 100 ml soy milk. Beat.
- With grapes (80 kcal)
Cut ½ grapefruit and ½ orange (without white fibers) into large pieces, pour 200 ml of low-fat yogurt without additives or colors over them. Beat in a blender.
- From avocado (100 kcal)
Grind 50 g of parsley, dill, cilantro leaves. Pour 200 ml of still mineral water. Beat. Cut 2 cucumbers, 2 avocados into pieces, add to the green mass. Sprinkle a pinch of sea salt and black pepper. 50 ml of lemonAdd juice. Mix with a blender.
A very satisfying and tasty drink that can easily replace any meal.
- Banana (60 kcal)
Take 200 grams banana pulp, roughly chop 150 grams kiwi, add 5-6 seedless plums. Add natural low-fat yogurt (200 ml). Add 10 grams honey to taste.
green smoothie
- From celery (44 kcal)
Add chopped parsley, dill and arugula to make a total of 200 grams. 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 grams of spinach, add 100 ml of cold green tea. Beat. Add 50 grams of green apple and kiwi, cut into pieces, and mix.
- With spinach and celery (30 kcal)
Pour large pieces of spinach leaves and celery stalks (100 g each) with mineral water (100 ml). Blend in a blender. Add 50 grams green apple, kiwi and cucumber. Beat again.
"Star" Recipe
- Green by Alessandra Ambrosio (50 kcal)
Chop 400 grams of spinach and add 400 ml of almond milk. Beat it. Cut 1 apple and 1 banana into pieces, add it to the spinach-milk mixture along with 50 grams of oatmeal. Add a pinch of cinnamon and a tablespoon of coconut oil. Mix. Stir again.
Divide it into 2 servings and drink half an hour before and half an hour after training.
- 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. Beat again.
Drink instead of breakfast or lunch.
- Apple from Blake Lively (54 kcal)
Add coarsely chopped celery stalks (100 grams), chopped coriander (10 grams) and coconut water (100 ml). Mix. Add chopped kiwi (2 pcs), avocado (1 pc). Mix in a blender.
This is how Blake Lively arranges fasting days.
- Coconut from Gwyneth Paltrow (45 kcal)
Chop the pulp of 1 coconut, add coconut milk from the same fruit, add 100 ml aloe vera juice and 20 grams chopped coriander. Beat.
Paltrow claims that regular use of this drink does not require fasting days: it perfectly cleanses all organs and systems of toxins.
- With chia seeds from Rosie Huntington-Whiteley (59 kcal)
Add chopped cabbage (200 grams) with coconut milk (200 ml). Mix. Mix avocado (1 pc), apple (½), chia seeds (10 g). Blend 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 baked milk (100 ml), dark chocolate (30 g) in a blender.
- Apple (30 kcal)
Apples are available on store shelves all year round, so you can use them to make diet drinks even in winter. 100 g of any greenery (this is necessary to increase immunity in the cold season) 200 ml of mineral waterAdd 100 grams chopped apple and equal amount of kiwi. Beat again.
- Tangerines (48 kcal)
Add 100 ml of low-fat kefir and 100 ml of orange juice to three tangerine slices. Beat. Add some frozen berries on top. A great option for losing weight during the New Year holidays.
other prescriptions
- With porridge (79 kcal)
1 Cut a small raw banana, add 100 ml soy milk and 100 ml Greek yogurt. Beat. Add 50 g oatmeal, a pinch of cinnamon and 10 ml honey. Mix.
- From kefir (43 kcal)
Pour 50 grams of crushed wheat germ with 200 ml of low-fat kefir and 50 ml of natural yogurt. Mix. Add 100 grams strawberries and 10 ml honey. Beat again.
- With cheese (62 kcal)
Mix 400 g low-fat cottage cheese, 150 g blueberries, 200 ml low-fat milk. Ideal protein drink recipe for athletes.
These are the best smoothies for weight loss, 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-What is different is that, despite the high calorie content, some lost weight thanks to banana smoothies, while others are enough to drink a glass of green tea every day to maintain their normal figure.