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 boost 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 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 with smoothies, you need to understand what they are and how they differ from the same fresh drink. It is a sweet (watch out for that! ) thick drink made from berries, fruits, herbs or vegetables with the addition of juice. Thus, common recipes include honey, sugar, dried fruit, stevia, molasses, jam, sweeteners and other sweeteners. But as part of a healthy diet and diet, these ingredients are removed, which helps reduce calories.
Unlike fresh juices, smoothies contain not only the liquid part of the ingredients, but also the pulp. In addition, some peel fruits and vegetables from seeds, peels and membranes, while others grind them all "finely" 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 fullness. This is very important for weight loss, since you will not have to fight the hated 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:
- they retain fiber, antioxidants and vitamins.
- they contain easily digestible carbohydrates, which provide a boost of vitality, energy, improved mood and increased performance.
- have an anti-stress effect.
- strengthening the immune system;
- cleanse the body of waste and toxins.
- improving digestion thanks to fiber.
- they satiate and quench thirst at the same time.
- promote weight loss.
The last property is the most important, since many consider this drink as 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.
- Colon cleansing can take a few pounds off.
- prolonged satiety 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.
- Eliminating cholesterol plaques also promotes weight loss.
- The mash-like consistency of cocktails normalizes the water-salt balance.
So smoothies have an ongoing 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 effect.
Through the pages of history.No one knows exactly who and when invented this drink and named it so. The first version says that the term appeared among hippies, and the second claims that such cocktails were invented by Pacific surfers.
Items
There are different types of smoothies and you need to know which ones can be used for weight loss and which ones can't.
Fat burning
Certain 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), requiring additional energy from 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. Again the fat reserves are consumed.
These products are called fat burners and if you make a smoothie from them, the result will not be long in coming. Here is their list:
Vegetables:
- broccoli;
- carrot;
- cucumbers;
- tomatoes;
- savoy cabbage;
- beetroot;
- pumpkin;
- cauliflower.
Greenery:
- Leaf salad;
- rocket?
- celery;
- asparagus;
- spinach;
- sorrel.
Fruits:
- avocado;
- pineapples;
- oranges;
- grapefruit?
- Kiwi;
- lemon Tree?
- mango;
- tangerines;
- apples.
Berries:
- strawberry;
- cranberry?
- raspberries;
- raisin;
- blueberry.
Beverages (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.
Diet
Weight loss is only possible if you burn more calories per day than you take in. Accordingly, you need to increase physical activity and reduce calorie intake. Dietary smoothies made from foods with a minimal amount of calories will help with this. They are mainly made from vegetables, since berries and fruits contain more sugar.
Recommended products (caloric content under 40):
| Products | Kcal |
|---|---|
| watermelons | 27 |
| Broccoli | 34 |
| Blueberry | 39 |
| grapefruit | 35 |
| melons | 35 |
| Black berry | 34 |
| Pumpkin | 24 |
| Brussels sprouts | 35 |
| Cabbage | 16 |
| Savoy Cabbage | 28 |
| Cauliflower | thirty |
| Cranberry | 28 |
| lemon Tree | 34 |
| tangerines | 38 |
| Carrot | 35 |
| Sea cabbage | 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 of more than 50):
| Products | Kcal |
|---|---|
| Avocado | 160 |
| pineapples | 52 |
| Bananas | 96 |
| Grape | 72 |
| Cherry | 52 |
| grenades | 72 |
| Durian | 147 |
| Potato | 77 |
| Mango | 60 |
| Hippophaes | 82 |
| Red rowan | 50 |
| Rowan chokeberry | 55 |
| Jerusalem artichoke | 61 |
| Feijoa | 61 |
| Persimmon | 67 |
| Cherry | 52 |
| Garlic | 149 |
| Berry | 50 |
| Rose | 109 |
Diet smoothies are recommended for overall weight loss as part of any weight loss program.
Detoxification
Making smoothies from foods known for their cleansing properties make great detox drinks. They can be used to organize fasting days.
What we cook from:
- from greens: lettuce, dill, 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 fruit;
- from fruits: plums, apples, cherries, lemons, peaches, pears, apricots, grapefruit, oranges.
- from berries: black currant, strawberry, cranberry, lingonberry, gooseberry.
What we try not to add:
- alcohol;
- coffee;
- seasonings;
- 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. When losing weight, it plays an important role. With its lack, energy begins to be extracted mainly 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 the burning of fat cells.
Protein smoothies are suitable for those who are actively involved in sports and not just lose weight, but sculpt their body to be slim, beautiful and sculpted.
This is interesting.In American bars, there is a distinction between "thick" and "thin" smoothies. The latter contains no added sweeteners and removes 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 in a blender or mixer. However, there are secrets here too that can make it even more useful and effective.
General recommendations
Smoothie ingredients: solid ingredients (fruits, vegetables, herbs, berries) and liquids (most often juices or water). Canned products are not used. But frozen fruits and berries will come in handy in warm weather.
To lose weight, you cannot prepare 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 must be natural; it is better to take seasonal products. They must be washed well.
Some people recommend removing the skin, seeds, pit, and albedo (the white subcutaneous layer of citrus) 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.
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 they are talking more and more 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 fat-containing products to the smoothie: mashed avocado, olive oil or sour cream.
Advice.To properly prepare a smoothie in the blender, you need the highest grinding speed.
Global 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 the 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 sprigs of mint (traditional garnish), whole berries and pre-ground nuts (caution: they are very high in calories and can spoil your weight loss results).
Ideal proportions
- Smoothies with fruits and berries = 40% leafy vegetables + 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 take a nutritious cocktail that acts as a separate dish and replaces a whole meal, add no more than 50 ml per serving (250-300 ml). In the summer, to quench your thirst, you can take more liquid - 100-150 ml.
Certain supplements in small amounts (literally a pinch) will help boost fat burning:
- vanillin;
- goji?
- ginger;
- cocoa powder?
- cinnamon;
- Peruvian poppy?
- NUTS;
- protein;
- Bee pollen?
- flax, sesame, chia, hemp, pumpkin, sunflower seeds.
- spirulina, algae, 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 + carrots + spinach.
- green apple + kiwi + strawberry.
- green apple + strawberry + black currant.
Vegetables:
- bell 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 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 to weight loss.
Interesting fact.In American bars, smoothies are also divided into types according to the effect they have. Before ordering, the customer is asked exactly what they want: to relax or cheer up, to cheer up or calm down, to quench their thirst or to eat.
Weight loss plans
Once you've mastered the art of making smoothies, it's time to choose a weight loss plan and learn how to drink it right. The results will also largely depend on it.
First you need to distribute its types by meals:
- for breakfast it is better to drink the most high-calorie, fruit smoothies that will charge you with energy for the whole day.
- for lunch, make them as nutritious and fat as possible, vegetable and multi-ingredient ones are suitable.
- For dinner, greens would be an ideal choice as they improve digestion, setting up the gastrointestinal tract for a good night's rest.
- for lunch and afternoon snack, before or after training (+/- half an hour), drink protein smoothies - they will maintain 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 straight to the weight loss plans.
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 (better to take the simplest recipes, from 1-2 products). For the first 2 months, arrange such landings weekly, then once every 2 weeks. The result is minus 1-1. 5 kg per day.
Mono-diet
You should 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, greens or fruits). A major disadvantage of such weight loss is intestinal disorders at the end of the diet, since the stomach is not used to digesting 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. Usually, 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 ease the work of the stomach in the evening. 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 consumed 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 nutrition smoothie for lunch or an 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 tooth decay.
Recipes
Since the blender still has much lower power and beat speed, we offer recipes for a blender that is ideal for making smoothies.
vegetable smoothies
- From pumpkin (40 kcal)
Coarsely chop the pumpkin puree (250 g) and 1 banana. Pour 100 ml of 1% kefir. Beat in the blender.
- From broccoli (75 kcal)
Tear the lettuce leaves (50 g) with your hands and pour 200 ml of 1% kefir. Beat in the blender. Add chopped broccoli (150 g), add coriander seeds (10 g). Mixture.
A rich broccoli drink can replace a full meal. It is also called cream of soup.
- From beets (90 kcal)
Cut the spinach (150 g) and asparagus (250 g) into large pieces with your hands. Pour beet juice (150 ml), beat in a blender. Add boiled beets (150 g), cut into large pieces and 2 figs. Beat the ingredients again.
This dish makes an even tastier lunch than broccoli.
- Carrot (79 kcal)
Chop 1 carrot and 1 green apple. Add 100 ml of 1. 5% milk and 100 ml of Greek yogurt. Add 50 g of oatmeal. Beat in the blender.
fruit smoothies
- From kiwi (63 kcal)
Chop 2 kiwis, add 50 grams of oatmeal, pour 200 ml of low-fat kefir.
- With pineapple (60 kcal)
Chop 1 banana, 1 hard pear, 100 g pineapple, add 5 strawberries. Pour in 100 ml of soy milk. Rhythm.
- 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 dyes. Beat in the blender.
- From avocado (100 kcal)
Grind 50 grams of parsley, dill, coriander leaves. Pour 200 ml of mineral water. Rhythm. Cut 2 cucumbers, 2 avocados into pieces, add to the green mass. Sprinkle with a pinch of sea salt and black 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 banana pulp, 150 g kiwi, add 5-6 pitted plums. Pour in natural low-fat yogurt (200 ml). For taste, add 10 grams of honey.
Green smoothies
- From celery (44 kcal)
Mix chopped parsley, dill and rocket to make a total of 200 g. Chop 3 stalks of celery. Add 200 ml of kefir (minimum fat content), ½ tsp. olive oil. Beat in the blender.
- With spinach (47 kcal)
Pour in 100g of spinach, pour in 100ml of iced green tea. Rhythm. Add 50 grams 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 50 grams of green apple, kiwi and cucumber. Knock again.
"Star" recipes.
- Green by Alessandra Ambrosio (50 kcal)
Pour in 400g of spinach, pour in 400ml of almond milk. Rhythm. Cut 1 apple and 1 banana into pieces, add to the spinach-milk mixture along with 50 grams of oatmeal. Add a pinch of cinnamon and a tablespoon of coconut oil. Mix again.
Divide them into 2 portions and drink half an hour before training and half an hour after.
- Cabbage from Jessica Alba (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. Knock again.
Drink instead of breakfast or lunch.
- Apple from Blake Lively (54 kcal)
Coarsely chopped stalks of celery (100 g), chopped coriander (10 g) and pour coconut water (100 ml). Mixture. Add chopped kiwi (2 pc. ), avocado (1 pc. ). Mix in a blender.
This is how Blake Lively arranges her fasting days.
- Coconut by Gwyneth Paltrow (45 kcal)
Chop the flesh of 1 coconut, pour coconut milk from the same fruit, add 100 ml of aloe juice and 20 g of chopped coriander. Rhythm.
Paltrow claims that with regular use of this drink, fasting days are not needed: it perfectly cleanses all organs and systems of toxins.
- With chia seeds by Rosie Huntington-Whiteley (59 kcal)
Pour chopped cabbage (200 g) with coconut milk (200 ml). Mixture. Add avocado (1 pc. ), apple (½), chia seeds (10 g). Beat in the blender.
Rosie drinks this drink every morning instead of breakfast.
Winter smoothies
- Chocolate (109 kcal)
Mix frozen raspberries (250 g), honey (10 g), baked low-fat 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. 100 g of any green (required in the cold season to increase immunity) pour 200 ml of mineral water. Add 100 grams of chopped apples and the same amount of kiwi. Knock again.
- Tangerine (48 kcal)
Pour 100 ml of low-fat kefir and 100 ml of orange juice into the slices of three tangerines. Rhythm. Add some frozen berries on top. An excellent option for weight loss 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. Rhythm. Add 50 grams of oatmeal, a pinch of cinnamon and 10 ml of honey. Mixture.
- From kefir (43 kcal)
Pour 50 g of crushed wheat germ with 200 ml of low-fat kefir and 50 ml of natural yogurt. Mixture. Add 100 g of strawberries and 10 ml of honey. Knock again.
- With cottage cheese (62 kcal)
Mix 400 grams of low-fat cottage cheese, 150 grams 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 bodies 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 glass of green tea every day to maintain their normal figure.