- Efficiency:5 kg in 7 days
- Dates:7 days
General rules
Many people mistakenly believe that a smoothie is a drink. In fact, it is a nutritious, healthy, tasty and low-calorie mixture prepared with the help of a blender from various food ingredients. A cocktail can replace a full lunch or dinner, depending on the ingredients used to make it. The smoothie diet promises to get rid of 2 extra pounds in a week without experiencing a constant feeling of hunger and irritability against this background.
From English, literally the word "
For effective weight loss, it is better to use fresh vegetables and fruits (except for high-calorie bananas and grapes), natural juices and other low-calorie foods as components of a smoothie diet. The weight loss process will begin quickly and without much effort on the part of the slimmer. Thanks to the consistency of puree, the water-salt balance is normalized, the body is saturated with useful substances and vitamins. The lack of hunger allows you to avoid unhealthy snacks between main meals. The daily calorie content of the food consumed is reduced, snacks are eliminated, which has a positive effect on the weight loss process.
Varieties
Detox diet
A three-day detox diet allows you to get rid of 2-3 extra kilograms and additionally cleanse your body. The menu is based on the lightest drinks.
breakfast | fresh juice from 2 oranges with the addition of a walnut, a slice of lime and sprouted grains. |
Lunch |
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Dinner |
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Snack |
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Dinner |
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Liquid Smoothie Diet
The option to drink lasts for 3 days and is more suitable for cleansing the body. The main condition for this method is to start the day with fruits and end with herbs and vegetables.
breakfast |
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Lunch |
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Dinner |
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Snack |
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Dinner |
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Indications
The smoothie diet is recommended for weight correction and weight loss.
Allowed products
You can use vegetables and low-calorie fruits to make smoothies. The basis of any dietary smoothie is low-fat kefir or natural yogurt. As a supplement, you can use sesame, sunflower seeds, cereals, muesli, berries (frozen or fresh) and nuts (pine, almonds, walnuts). You can add ginger and flaxseed to taste.
Table of permitted products
Proteins, g | Fats, g | Carbohydrates, g | Calories, kcal | |
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Vegetables and vegetables |
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vegetables | 2. 5 | 0, 3 | 7. 0 | 35 |
Fruits |
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fruits | 0. 8 | 0, 3 | 11. 5 | 56 |
Forest fruits |
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Forest fruits | 0, 7 | 0, 3 | 9. 4 | 44 |
mushrooms |
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mushrooms | 3. 5 | 2. 0 | 2. 5 | thirty |
Nuts and dried fruits |
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nuts | 15. 0 | 40, 0 | 20. 0 | 500 |
Raw materials and spices |
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ginger | 1. 8 | 0. 8 | 15. 8 | 80 |
cinnamon | 3. 9 | 3. 2 | 79. 8 | 261 |
honey | 0. 8 | 0, 0 | 81. 5 | 329 |
Dairy products |
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skimmed milk | 2. 0 | 0, 1 | 4. 8 | 31 |
kefir 0% | 3. 0 | 0, 1 | 3. 8 | thirty |
kefir 1% | 2. 8 | 1. 0 | 4. 0 | 40 |
kefir 1. 5% | 3. 3 | 1. 5 | 3. 6 | 41 |
cream 10% (low fat) | 3. 0 | 10. 0 | 4. 0 | 118 |
natural yogurt 2% | 4. 3 | 2. 0 | 6. 2 | 60 |
Cheese and cottage cheese |
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cheese | 24. 1 | 29. 5 | 0, 3 | 363 |
cottage cheese 0% (low fat) | 16. 5 | 0, 0 | 1. 3 | 71 |
cottage cheese 0. 6% (low fat) | 18. 0 | 0, 6 | 1. 8 | 88 |
a bird |
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chicken breasts | 23. 2 | 1. 7 | 0, 0 | 114 |
turkey | 19. 2 | 0, 7 | 0, 0 | 84 |
eggs |
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omelette | 9. 6 | 15. 4 | 1. 9 | 184 |
eggs | 12. 7 | 10. 9 | 0, 7 | 157 |
Fish and seafood |
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fish | 18. 5 | 4. 9 | 0, 0 | 136 |
Soft drinks |
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water | 0, 0 | 0, 0 | 0, 0 | - |
mineral water | 0, 0 | 0, 0 | 0, 0 | - |
green tea | 0, 0 | 0, 0 | 0, 0 | - |
Juices and compotes |
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compote | 0. 5 | 0, 0 | 19. 5 | 81 |
juice | 0, 3 | 0, 1 | 9. 2 | 40 |
* the data are for 100 g of product |
Fully or partially restricted products
Ready meals do not need to be cooked to ensure maximum preservation of nutrients and vitamins. All smoked meats, dried fruits, pickles and pickles should be excluded from the diet. Chocolate, pasta, baked goods and sweet culinary products are prohibited.
The water-drinking regime is also limited: carbonated drinks, coffee and alcoholic products are prohibited. You should not consume fermented milk and dairy products with a fat content of more than 1. 5%.
Table of prohibited products
Proteins, g | Fats, g | Carbohydrates, g | Calories, kcal | |
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Fruits |
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canned fruit | 0. 5 | 0, 1 | 9. 5 | 40 |
Nuts and dried fruits |
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caramelized fruits | 2. 0 | 1. 0 | 71, 0 | 301 |
dried fruit | 2. 3 | 0, 6 | 68. 2 | 286 |
snacks |
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potato chips | 5. 5 | 30, 0 | 53, 0 | 520 |
banana chips | 2. 3 | 33. 6 | 50. 7 | 519 |
Cereals and cereals |
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mess | 3. 3 | 1. 2 | 22. 1 | 102 |
Bakery products |
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bread | 7. 5 | 2. 1 | 46. 4 | 227 |
Sweets |
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baursak | 6. 8 | 2. 6 | 45. 8 | 234 |
jam | 0, 3 | 0, 2 | 63, 0 | 263 |
jam | 0, 3 | 0, 1 | 56, 0 | 238 |
marshmallow | 0. 8 | 0, 0 | 78. 5 | 304 |
candies | 4. 3 | 19. 8 | 67. 5 | 453 |
Lukma | 2. 0 | 2. 1 | 75. 6 | 380 |
cookie | 7. 5 | 11. 8 | 74. 9 | 417 |
a cake | 3. 8 | 22. 6 | 47, 0 | 397 |
jam | 0, 4 | 0, 2 | 58. 6 | 233 |
gingerbread | 5. 8 | 6. 5 | 71. 6 | 364 |
Sochnik | 10. 1 | 8. 8 | 40. 5 | 274 |
dough | 7. 9 | 1. 4 | 50. 6 | 234 |
halva | 11. 6 | 29. 7 | 54, 0 | 523 |
knock knock | 8. 6 | 1. 9 | 77. 9 | 363 |
Ice cream |
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ice cream | 3. 7 | 6. 9 | 22. 1 | 189 |
Cakes |
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a cake | 4. 4 | 23. 4 | 45. 2 | 407 |
Chocolate |
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chocolate | 5. 4 | 35. 3 | 56. 5 | 544 |
Raw materials and spices |
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mayonnaise | 2. 4 | 67, 0 | 3. 9 | 627 |
sugar | 0, 0 | 0, 0 | 99. 7 | 398 |
salt | 0, 0 | 0, 0 | 0, 0 | - |
Dairy products |
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cream | 2. 8 | 20. 0 | 3. 2 | 206 |
Meat products |
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pork | 16. 0 | 21. 6 | 0, 0 | 259 |
lard | 2. 4 | 89, 0 | 0, 0 | 797 |
bacon | 23. 0 | 45, 0 | 0, 0 | 500 |
ham | 22. 6 | 20. 9 | 0, 0 | 279 |
raw smoked pork belly | 7. 6 | 66. 8 | - | 632 |
meat pate | 16. 4 | 23. 3 | 0, 4 | 277 |
cutlets | 16. 6 | 20. 0 | 11. 8 | 282 |
Sausages |
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cooked sausage | 13. 7 | 22. 8 | 0, 0 | 260 |
smoked sausage | 16. 2 | 44. 6 | 0, 0 | 466 |
smoked sausage | 9. 9 | 63. 2 | 0, 3 | 608 |
sausages | 10. 1 | 31. 6 | 1. 9 | 332 |
sausages | 12. 3 | 25. 3 | 0, 0 | 277 |
pork chops | 10. 0 | 33, 0 | 0, 0 | 337 |
a bird |
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a duck | 16. 5 | 61. 2 | 0, 0 | 346 |
a goose | 16. 1 | 33. 3 | 0, 0 | 364 |
game | 34, 0 | 6. 5 | 0, 0 | 200 |
Oils and fats |
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cooking fat | 0, 0 | 99. 7 | 0, 0 | 897 |
Alcoholic beverages |
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whiskey | 0, 0 | 0, 0 | 0, 4 | 235 |
grog | 0, 0 | 0, 0 | 0, 0 | 220 |
gin | 0, 0 | 0, 0 | 0, 0 | 220 |
cognac | 0, 0 | 0, 0 | 0, 1 | 239 |
alcohol | 0, 3 | 1. 1 | 17. 2 | 242 |
Beer | 0, 3 | 0, 0 | 4. 6 | 42 |
port wine | 0, 4 | 0, 0 | 12. 0 | 163 |
blow | 0, 0 | 0, 0 | 30, 0 | 260 |
rum | 0, 0 | 0, 0 | 0, 0 | 220 |
sake | 0. 5 | 0, 0 | 5. 0 | 134 |
Cha Cha | 0, 1 | 0, 1 | 0. 5 | 225 |
champagne | 0, 2 | 0, 0 | 5. 0 | 88 |
Soft drinks |
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a car | 0, 0 | 0, 0 | 10. 4 | 42 |
coffee | 0, 2 | 0, 0 | 0, 3 | 2 |
lemonade | 0, 0 | 0, 0 | 6. 4 | 26 |
Mirinda | 0, 0 | 0, 0 | 7. 5 | 31 |
Pepsi | 0, 0 | 0, 0 | 8. 7 | 38 |
sprite | 0, 1 | 0, 0 | 7. 0 | 29 |
* the data are for 100 g of product |
Smoothie Diet, Weekly Menu (Meal Plan)
Monday
breakfast |
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Lunch |
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Dinner |
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Snack |
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Dinner |
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Tuesday
breakfast |
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Lunch |
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Dinner |
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Snack |
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Dinner |
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Wednesday
breakfast |
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Lunch | milk-fruit smoothie with added vegetables. |
Dinner |
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Snack |
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Dinner |
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Thursday
breakfast |
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Lunch |
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Dinner |
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Snack |
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Dinner |
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Friday
breakfast |
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Lunch | strawberry milkshake with sesame. |
Dinner |
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Snack |
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Dinner |
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Saturday
breakfast |
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Lunch |
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Dinner |
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Snack |
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Dinner |
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Sunday
breakfast |
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Lunch |
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Dinner |
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Snack |
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Dinner |
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Diet Smoothie Recipes
Before preparing the cocktail, all products must be well washed, peeled, seeds removed and cut into pieces. It is best to mix foods of different densities in equal proportions, for example grapefruit and apple. Diet smoothies must not contain sugar or sugar substitutes. Below are recipes with pictures.
Banana-Strawberry Smoothie
Main components:
- half a ripe peeled banana;
- frozen or fresh berries (blueberries, blueberries, strawberries, raspberries) - 150 g;
- low-fat natural yogurt or low-fat kefir 1% - 150 ml;
- low-fat cottage cheese - 1 tablespoon. l.
Recipe
Use a blender to puree the berries and banana until smooth, then add the kefir and blend again. At the end, you can add a tablespoon of cottage cheese. Banana can be replaced with peach or apricot.
Vegetable Smoothie
Main components:
- a small bunch of dill;
- broccoli florets (150 g);
- spices;
- low-fat kefir as a base (150 ml).
Recipe
Boil the inflorescences for a few minutes, let cool. Mix kefir, cabbage, tender fennel sprigs and herbs to taste in a blender.
Holiday smoothie for weight loss
Main ingredients:
- fresh or frozen strawberries - 6 fruits;
- half the pulp of a ripe banana;
- half a cup of natural yogurt;
- freshly squeezed orange juice;
- crushed linseed - 1 tbsp spoon.
Recipe
Use a blender to beat all the ingredients and add ice cubes to the finished cocktail.
Recipes for smoothies to cleanse the body
Vegetable smoothie for cleansing the body
Main ingredients:
- green apple - 1 pc. ;
- banana - 1 pc. ;
- peeled cabbage leaves - 1 cup;
- parsley - half a cup.
Recipe
Peel the banana and apple. Cut the veins from the cabbage leaves and cut everything with a knife. You can tear the parsley with your hands and place the brushes in the blender bowl. Grind all the ingredients and pour a glass of water into the bowl. The resulting homogeneous consistency is ready for use.
Sicilian smoothie to cleanse the body
The presented cocktail not only perfectly cleans the intestinal lumen, but also improves the work of the cardiovascular system and lowers blood pressure. The cocktail is not recommended for people with low blood pressure - hypotensives.
Main ingredients:
- spinach - 1 cup;
- carrots - 6 pcs. ;
- watercress - 1 cup;
- celery - 4 stalks;
- red pepper - 2 pcs. ;
- medium-sized ripe tomatoes - 3 pcs. ;
- cloves of garlic - 4 pcs.
Recipe
Dice the tomatoes, carrots and peppers. Press the garlic cloves through a press and add the pulp to the blender bowl along with the bunches of herbs. Add chopped peppers and carrots to the bowl. Mix everything until smooth with a blender, finally add the tomatoes. It is better to drink this cocktail in the morning to start the process of cleansing the body and give a boost of energy for the whole day.
In case of failure
In case of failure, the diet can continue as usual, but you should be prepared for the fact that the expected and final weights will differ.
Giving up the diet
The right tactics for exiting the diet will prevent you from regaining the hard-to-lose pounds. For three weeks after finishing the smoothie diet, you should have oatmeal for breakfast, meat or vegetable soups for lunch, and salads for dinner. It is important to maintain a drinking regime. If you follow these simple rules, you can avoid not only digestive problems, but also record the results achieved. The presented diet program is very easily tolerated, after a month it can be repeated.
Contraindications
- breastfeeding period;
- carrying a pregnancy;
- diseases of the kidneys and liver system.
The smoothie diet is contraindicated in anorexia, as well as in people suffering from bulimia and other eating disorders caused by psycho-emotional outbursts and problems.
For children
The diet is not intended for use in children.
During pregnancy and breastfeeding
Pregnant and lactating women can consume fruit and vegetable smoothies only as a supplement to the main, nutritious food. The expectant mother or mother must eat well to support her own organism and that of the child, providing the necessary micro- and macroelements.
Advantages and disadvantages
professionals | cons |
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Similar diets
- Rainbow Diet;
- Vegetable diet;
- Fruit diet.
Important conditions
Cocktails are an excellent alternative to chocolates and delicious buns, which are very difficult to refuse. In order to lose weight when drinking cocktails, it is important to follow a few rules.
- You should not drink smoothies, but eat them with a small spoon, so that the feeling of satiety comes faster and the appetite decreases;
- drinks should be consumed 5 times a day;
- portion for one portion - tall cocktail glass (250 g);
- do not forget to peel persimmons, oranges, kiwis and tangerines;
- pass hard fruits, root vegetables and vegetables (celery roots, beets, carrots, apples, pears) through a fine grater;
- small greens must be chopped;
- All components of the smoothie must be mixed using a blender;
- The diet cannot be followed for more than 7 days, because. . low-calorie cocktails are not able to provide the body with the necessary amount of carbohydrates, proteins and fats;
- do not forget about the rules for exiting the diet so that the lost weight does not return in double volume;
- Maintain a regimen of drinking water (no more than 3 liters per day).
Advice
The diet requires advance preparation. Within 5 days before starting a limited diet, you need to prepare your body: exclude flour, salty, sweet and fried foods from the diet. 2 days before the diet, you should reduce the portions of soups, cereals and dairy products.
- use more fruit to make the cocktail thicker;
- The basis of the cocktail should be natural yogurt, low-fat kefir;
- You can add a little honey for taste;
- mixing sweet and sour varieties of fruit will give you a richer and more intense taste;
- avoid additives such as ice cream, cream, sherbet, etc. ;
- You can add a handful of your favorite nuts on top of a finished cocktail;
- You can use absolutely any juices, taking into account your taste preferences.
Nutritionist comments
Very often, leading nutritionists recommend smoothies to their patients as a supplement to the weight loss process. You can come up with recipes yourself. You can add banana as an easily digestible component, but this cocktail is best consumed immediately after a workout for quick recovery. Nutritionists are of the opinion that smoothies not only promote weight loss, but also improve immunity and reduce the risk of colds and flu.
Reviews of the smoothie diet and its results
The cocktail diet is very well tolerated and rarely leads to failure. Despite all the restrictions, the diet remains varied and tasty and does not become boring. The weight of the presented diet is not so great, but in one week you can correct your weight by minus 3-4 kg. Sufferers of gastropathy and pancreatic diseases experience discomfort in recent days, but exacerbations of chronic gastrointestinal diseases are rarely recorded. Reviews are mostly positive. The diet works, and if you follow simple rules at the end, you can correct your weight for a long time.
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Dietary price
The smoothie diet may seem expensive compared to others due to the large abundance of fresh fruits, berries and vegetables.