Smoothie for weight loss. Recipe for smoothie with photo blender

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

1. Smoothie consistency(density) allows them to be eaten with a spoon and not drunk, which contributes to better satiety. Drinking tea, coffee, juices, milk, kefir - anyway, you are not directed to chewing, but it is the chewing process that sends the signal to the brain "I eat, I have eaten". When food is chewed, fermentation or digestion begins in the mouth and this helps in better absorption of nutrients. On the other hand, drinks do not give the desired feeling of satiety, after which you will soon be hungry.
2. Smoothies in their composition are combinedsome taste- sour, sweet, and sometimes bitter and salty. Adding different spices adds extra color to the cocktail. But variety of flavors is one of the important factors in complete satiety.
3. The color scheme of smoothies is another favorable factor for weight loss. Not only does the variety of taste sensations give 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 a surge of positive emotions.
4. Smoothies will prevent you from committing the "weight loss sin" of overeating. With them you can easilycheck the portion, the amount of ingredients and their caloric content. . . Most often, smoothie recipes are created for just one serving, a maximum of two. In the latter case, you should share the smoothie with your neighbor.
5. Simplicity and speed of preparationsmoothies make this type of food ideal for those who are always in a hurry, as well as in case of strong hunger. Just put all the ingredients in a blender and grind - the dish is ready, and the dissolution of hunger is bypassed.

What should you add to your diet smoothie?

To fully enjoy smoothies and successfully lose weight on them, you need to know how to create a smoothie for weight loss.

1. The base of each smoothie is a liquid base in the amount of 1-2 cups for 1-2 servings, respectively. JUSTliquidshould be first poured into the blender so that the mixing process is uniform. When choosing a base, focus on your eating habits as well as dietary tastes and preferences.

   ABOUTsmoothie basesfits:

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

2. Fruits and berriesa half-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 fruit smoothies, fruits and berries with less sugar are usually suitable. However, it is the dosage of ingredients that allows you, in general, to use any fruit you like. A great alternative to fresh berries and fruits would be "frozen", which can be found in stores all year round. They make excellent refreshing cocktails that do not need to add ice or even a liquid base - frozen ingredients replace both.

   What kindberry and fruit fillersfits:

   • bananasIt is one of the most popular smoothie ingredients that can be combined with many fillings: pears or apples, oats or nuts, milk or yogurt, strawberries or kiwi. Bananas give smoothies a thick consistency and a unique flavor;
   • Pineapples- This tropical fruit is often found in diet smoothies due to bromelain, known for its "diluting" properties. And pineapple smoothies have a pleasant sourness and freshness;
   • apples- the most affordable and most consumed fruit, full of fiber, vitamins and aromatic juice;
   • kiwi and mango- these tropical "guests" have already become permanent on our table. By combining them with traditional apples and bananas, which, by the way, are also tropical foreigners, you can get an incredibly exotic smoothie in taste;
   • Strawberry- this berry is as attractive on the outside as it is delicious on the inside. It is high in fiber, vitamins and antioxidants. And how beautiful it looks, cut in half or sliced! Well, what is a strawberry-free smoothie?
   • blueberries, currants, lingonberries, cranberries, sea buckthornand other berries are a real storehouse of nutrients. Choose any - your diet smoothies for weight loss will only be the best of them.


3. Vegetables and greensadded to the half-glass volume as well as fruit filling. Vegetables are the best source of vitamins, minerals and fiber, so be sure to add them to improve digestion, maintain beauty and overall health. Vegetables are also higher in vitamins than fruits, so include them often in your diet smoothies.

4. To giveextra flavorYou can add the following ingredients to the smoothie:

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

5. Protein & Energy Supplements & Superfoodshelp to make smoothie not only a delicious and nutritious diet shake, but also a complete meal, balanced in proteins, fats and carbohydrates. This includes:

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

Which foods should not be added to the diet smoothie for weight loss

Now that you know how to create the perfect smoothie for a slim figure, it's worth looking at this list of "dangerous" ingredients to avoid. Grabbed by the weight loss in the smoothie, it is easy to overdo it with "forbidden" products, which will take you further away from the goal, or even completely demotivate you.

• Canned fruits and vegetablescontain a lot of added sugar, as it is an excellent preservative. Do not buy them if you are on a diet. Only eat fresh or frozen foods.
• Fatty dairy productsare high in calories. Of course, a banana, beaten with thick, thick cream, along with a guest with nuts, is just a sight, but you will have to completely forget about losing weight on such a diet.
• Sugar-filled dairy products contain added sugar, which has nothing to do with weight loss. Be sure to exclude yogurt, milkshakes, snowballs and other sugary foods.
• Sports supplements with a large amount of carbohydrates are suitable for those who are gaining muscle mass and are not suitable for losing weight. The so-called "winners" contain a lot of unnecessary calories, which makes them absolutely unsuitable for losing weight. Choose only one protein in which the carbohydrate content is quite low (about 8 g per 100 g), or in which there is none at all.

Careful!If you seriously decide to lose weight and lose weight, be sure to read the composition of the products you buy. Pay attention to the content of sugar, sugar additives (molasses, dextrose, maltodextrin, fructose and other sweets), the amount of fat and carbohydrates. Remember that even a small strip of sweet, supposedly "proper" protein can ruin all your efforts simply because it contains, in addition to protein, a large portion of sugar.

Smoothie recipes for weight loss

If you are new to smoothies, check out our selection of diet recipes for weight loss.

Banana strawberry smoothie: a recipe for a slim waist

Ingredients

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

How to cook:

1. Peel a banana, grate it and slice it.
2. Wash the strawberries, remove the stalks.
3. If using ice, melt it partially in advance.
4. Put all the ingredients in a blender bowl and start mixing them on low speed, gradually changing to high speed until it becomes a homogeneous mass.
5. Pour the smoothie into cups and serve.

Smoothie with banana and kiwi: a recipe for weight loss

Ingredients

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

How to cook:

1. Wash the kiwi, use a small spoon to remove the meat from the skin and place in a bowl.
2. Peel a banana, grate it and add to the kiwi.
3. Add the milk, yoghurt and vanilla to the fruit and blend everything with a blender until smooth.
4. Pour the smoothie into cups and sprinkle with grated almonds on top.

Paradise Banana Smoothie

Ingredients

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

How to cook:

1. Peel a banana, grate it and slice it.
2. If necessary, remove the stones from the dates, rinse with hot water.
3. Put all the ingredients in a blender bowl and grind until smooth.
4. Pour into cups, garnish with a few nuts on top and serve.

Careful!Dietary smoothies, which contain high-sugar ingredients (bananas, dates, figs, grapes, honey, etc. ), can be used for weight loss only during the day - for breakfast, lunch and a snack in between.

Pear smoothie with blueberries

Ingredients

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

How to cook:

1. Wash the pears, remove the core.
2. Wash the salad, let the water drain and grate the leaves by hand.
3. Process the berries as needed.
4. Put all the ingredients in a bowl and mix with a blender until smooth.
5. Pour the cocktail into glasses, place some berries on top for decoration.

Smoothie with mango-orange yogurt

Ingredients

• low-fat natural yogurt - 100 ml;
• mango - 1 piece;
• orange - 1 pc. ;
• bananas - 1 pc. ;
• honey - 1 tablespoon;
• ice to taste.

How to cook:

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 fruits in a bowl, pour in the yoghurt, honey, add ice as desired.
5. Start shaking the shake at low speed, gradually increasing it until it is smooth.
6. Transfer to cups and serve.

Oatmeal with blueberries

Ingredients

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

How to cook:

1. Peel a squash, grate it and slice it.
2. Pour the milk into a blender bowl, add the yoghurt and the rest of the 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

Ingredients

• bananas - 1 pc. ;
• blackberries - 12 blackberries;
• strawberries - 10 berries;
• pineapple - 15 pieces;
• spinach - 1 large bunch;
• skim milk - 350 ml;
• honey (optional) - 2 tablespoons

How to cook:

1. Peel a squash, grate it and slice it.
2. Pour the milk into a blender bowl, add the minced banana and the rest of the ingredients.
3. Grind everything with a blender until smooth and serve immediately.

Green smoothie: a simple blender recipe

Ingredients

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

How to cook:

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

Green slimming smoothie with celery

Ingredients

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

How to cook:

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

Green smoothie "Vitamin" for weight loss

Ingredients

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

How to cook:

1. Wash vegetables, herbs and fruits, cut randomly so that they are more easily processed with the blender.
2. Pour everything into a blender jar, pour the orange juice and beat with the blender, starting at a slow speed.
3. Finish the shaking beat when the consistency and color are uniform.
4. Pour into cups and serve.

Detoxification for weight loss

Smoothies are a great way to cleanse the body of toxins and toxins, boost metabolism, improve skin condition and get a fresh look. This system is called detox. Has a beneficial effect on overall well-being and gives energy.

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

The detoxification program should be performed correctly, preparing the body for cleansing first. For a few days, it is worth excluding from the diet foods that contain a large amount of fats and sugars, as well as sausages and smoked products. Coffee lovers are advised to refuse the invigorating drink for the entire cleansing period. In the preparatory phase, you should eat more vegetables, fruits and berries, as well as drink plenty of clean water. After detoxification in the smoothie, you need to make a way out - repeat the preparatory phase, excluding harmful products and adding useful ones.

Advantages of cleansing smoothies for weight loss:

• weight loss;
• reduction of allergic food reactions;
• improving the color of the skin of the face and body;
• getting rid of digestive problems;
• strengthening the immune system;
• increased energy levels.

Here are some detox smoothie recipes for weight loss.

Green detox smoothie for slimming

Ingredients

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

How to cook:

1. Wash the apple, grate it thickly and squeeze the juice from it.
2. Wash the spinach and celery, grate the thick celery.
3. Wash the pear, cut into large pieces, removing the core.
4. Pour the flaxseed oil and spinach into the blender bowl in the apple juice, beat until smooth.
5. Then add the pear and celery, grind everything again until smooth.
6. Pour the cocktail into glasses and consume immediately.

Cooking option:if you do not have a juicer, then use the apple with pulp, removing part of the seed from it.

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

Green smoothie for lunch

Ingredients

• bananas - 1 pc. ;
• green apples - 1 piece;
• hazelnuts - 15 grains;
• spinach - 30 g;
• flax seeds - 1 tablespoon;
• water - 100 ml.

How to cook:

1. Peel a banana, grate it and squeeze the juice.
2. Wash the apple, cut into large pieces, remove the middle.
3. Grind the hazelnuts and water with a blender, add the spinach, chop again.
4. Beat the apple, banana and flax seeds along with the nut and spinach mixture.
5. Pour into cups, garnish with a few nuts and serve.

Smoothie with fruits and vegetables

Ingredients

• apples - 1 piece;
• bananas - 1 pc. ;
• nectarine - 1 piece;
• carrots - 1 pc. ;
• broccoli - 2 bouquets;
• lemon - 1 pc. ;
• water - 100 ml.

How to cook:

1. Cut the apple thick, remove the core.
2. Peel a banana, grate it and slice it.
3. Remove the bone from the nectarine, cut into pieces.
4. Peel a squash, grate it and squeeze the juice.
5. Pour all ingredients into a blender bowl, pour lemon juice and water.
6. Mix the smoothie on medium speed until smooth, pour into cups and serve.

Detox smoothie with vegetables

Ingredients

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

How to cook:

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

Green smoothie with mango

Ingredients

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

How to cook:

1. Peel a squash, grate it and chop it in half.
2. Squeeze the juice from the apples, grate the lettuce leaves by hand.
3. Pour the juice into a blender bowl, add ice, mango pieces, spinach leaves and lettuce.
4. Beat everything at a slow speed, then go to a higher speed.
5. Pour the smoothie into cups and serve.

Advice:if you use frozen fruit, you do not need to add ice to the cocktail.

Shake detox cleanser can be consumed throughout the day, replacing all meals of the day. In this case, cleaning can be performed in 1-2 days. If you use smoothies only for weight loss, replace them with 1-2 meals a day. For example, a fruit smoothie for breakfast or a first snack, or a vegetable smoothie for dinner or a late snack.