Smoothie diet for weight loss and body cleansing

• 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 "smooth" is translated as gentle, soft, compelling. The homeland of smoothies is England, where it is widely used by office workers as lunch or a snack. A freshly prepared cocktail can be a very satisfying dish due to the high content of dietary fiber, which has a positive effect onthe functioning of the digestive tract. The mixtures are easily absorbed and do not cause a feeling of heaviness after intake.

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	carrot juice 150 ml; 2 tomatoes with parsley and sorrel.
Dinner	rice or almond milk; strawberries and kiwi 2 pcs.
Snack	1 apple; Forest fruits; peaches 2 pcs.
Dinner	a glass of yogurt; muesli; 1 apricot.

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	orange juice 1 cup; pineapple slices.
Lunch	a handful of strawberries; half a glass of milk; sesame.
Dinner	a stalk of celery; 50 ml of carrot juice; 50 ml of pomegranate juice; a teaspoon of linseed oil.
Snack	half a cup of kefir; tomatoes 2 pcs. ; green salad with fennel and sprouted grains.
Dinner	cucumber 1 pc. ; tomato 1 pc. ; sorrel; carrot juice 100 ml.

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
Vegetables and vegetables
vegetables	2. 5	0, 3	7. 0	35
Fruits
fruits	0. 8	0, 3	11. 5	56
Forest fruits
Forest fruits	0, 7	0, 3	9. 4	44
mushrooms
mushrooms	3. 5	2. 0	2. 5	thirty
Nuts and dried fruits
nuts	15. 0	40, 0	20. 0	500
Raw materials and spices
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
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
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
chicken breasts	23. 2	1. 7	0, 0	114
turkey	19. 2	0, 7	0, 0	84
eggs
omelette	9. 6	15. 4	1. 9	184
eggs	12. 7	10. 9	0, 7	157
Fish and seafood
fish	18. 5	4. 9	0, 0	136
Soft drinks
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
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
Fruits
canned fruit	0. 5	0, 1	9. 5	40
Nuts and dried fruits
caramelized fruits	2. 0	1. 0	71, 0	301
dried fruit	2. 3	0, 6	68. 2	286
snacks
potato chips	5. 5	30, 0	53, 0	520
banana chips	2. 3	33. 6	50. 7	519
Cereals and cereals
mess	3. 3	1. 2	22. 1	102
Bakery products
bread	7. 5	2. 1	46. 4	227
Sweets
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
ice cream	3. 7	6. 9	22. 1	189
Cakes
a cake	4. 4	23. 4	45. 2	407
Chocolate
chocolate	5. 4	35. 3	56. 5	544
Raw materials and spices
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
cream	2. 8	20. 0	3. 2	206
Meat products
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
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
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
cooking fat	0, 0	99. 7	0, 0	897
Alcoholic beverages
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
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	porridge puree 100 g; kiwi 1 pc. ; peach iced tea.
Lunch	fruit cocktail of apple, kiwi and apricot; a glass of pineapple juice.
Dinner	pieces of chicken breast; rice pudding; Herbal tea.
Snack	low-fat cottage cheese with pieces of fresh fruit; a glass of apple juice.
Dinner	beef broth; cream of mushroom soup; Herbal tea.

Tuesday

breakfast	steamed oatmeal; pineapple and orange smoothie.
Lunch	celery soup; a cup of berry jelly.
Dinner	fish broth with small pieces of fish; a cup of iced tea to taste.
Snack	red apple, carrot, spinach, beetroot and fennel cocktail; from oats.
Dinner	mashed vegetable salad in olive oil; a glass of apple juice.

Wednesday

breakfast	pear and pumpkin salad with natural yogurt; steamed oatmeal; cranberry juice (fresh or frozen).
Lunch	milk-fruit smoothie with added vegetables.
Dinner	chicken broth with small pieces of cooked chicken breast; a cup of jelly; muesli with berries.
Snack	a glass of carrot juice; lettuce leaves and some vegetables.
Dinner	salad puree of celery, apples, young salad leaves in olive oil; a glass of pineapple juice; blueberry cottage cheese.

Thursday

breakfast	oatmeal with pieces of apricot and peach; a glass of grape juice; strawberry yogurt.
Lunch	2-3 fresh vegetables; onion soup; cucumber juice.
Dinner	puree of fresh vegetables (first stew and then puree with a blender); pieces of cooked turkey; a cup of herbal tea.
Snack	a glass of milkshake; fresh fruit.
Dinner	fresh vegetables with herbs; rice pudding; a glass of pineapple juice.

Friday

breakfast	oatmeal with low-fat cottage cheese; 1 green apple; a cup of herbal tea.
Lunch	strawberry milkshake with sesame.
Dinner	beef broth; fruit puree; a cup of fruit iced tea.
Snack	cream of mushroom soup; a glass of cucumber juice.
Dinner	puree of celery, apple and lettuce in olive oil; orange and lime smoothie with walnuts to taste.

Saturday

breakfast	oatmeal with pieces of fruit; a cup of herbal tea.
Lunch	rice water; celery soup.
Dinner	chicken broth with beans; strawberry smoothie.
Snack	milk shake; fresh fruit.
Dinner	puree of pre-steamed vegetables; a glass of orange juice.

Sunday

breakfast	rice porridge with pieces of apricot; a glass of orange juice.
Lunch	tomato soup; a cup of herbal tea; orange jelly.
Dinner	cream of mushroom soup; a glass of cucumber juice.
Snack	any low-calorie fruit; milkshake with walnuts.
Dinner	oat pudding with fresh berries; fruit cocktail of kiwi, green apple and pineapple.

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
strengthening the immune system; effective weight loss; no harm to health; without limitations; improving the functioning of the digestive tract; easy tolerance of diet components; improving the condition of the skin and hair; "delicious" diet.	inability to diet with an overly active lifestyle; inability to use a diet for diseases of the kidney system and liver; risk of digestive disorders.

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.

". . .When you put colorful cocktails on the table, it is very beautiful, and the guests are confused by such a diet. How tasty and healthy it is! Thanks to the pomegranate smoothies, my hemoglobin level increased and even my shortness of breath disappeared. This is amazing. I have been following this weight loss method for quite some time now, I try to take a week once a month and spend it entirely on smoothies. And I noticed that I began to get colds much less often and completely forgot about ARVI. Every time I come up with new and new recipes, experimenting with the allowed ingredients. For those considering it, I highly recommend trying this bright, juicy and delicious diet unlike any other. "

Dietary price

The smoothie diet may seem expensive compared to others due to the large abundance of fresh fruits, berries and vegetables.