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 these Hollywood actresses are incredible beauties with impeccable figures, they all actively use smoothies for weight loss and have their own recipes for this drink.
For example, Alessandra uses them to increase the effectiveness of her workouts, Jessica uses them to replace several meals a day, Lively organizes fasting days with them, Paltrow uses them daily, and Rosie starts her morning with them. The result of such a diet is obvious: every girl looks amazing. Shouldn't we follow their example?
Which
Before you start losing weight on smoothies, you need to find out what it is and how it differs from the same fresh drink. A sweet (be careful! ) thick drink made from berries, fruits, herbs or vegetables with the addition of juice. So, 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. Moreover, some people peel fruits and vegetables from their seeds, skins and membranes, while others grind them all "well" 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, sinceyou don't have to deal with the hated hunger, which means the risk of failure is minimal.
The second difference is that a juicer is used to make fresh juices and a blender or blender is used to make smoothies.
Why is it called that?The word "smoothie" goes back to the English word "smooth", which means "soft, smooth, pleasant".
Effect on the body
The main advantages of the milkshake:
- retains plant fibers, antioxidants and vitamins;
- they contain easily digestible carbohydrates that provide impetus, energy, better mood and performance;
- has a stress-relieving effect;
- strengthens the immune system;
- cleanses the body of waste products and toxins;
- improves digestion thanks to fiber;
- to satiate and quench thirst at the same time;
- promote weight loss.
The last feature is the most important, since many people consider this drink the basis of a diet diet. And not for nothing:
- normalization of digestion leads to the fact that fats are not used as reserves, but are converted into useful energy;
- cleaning the intestines can remove a few kilograms;
- prolonged satiety leads to a decrease in total daily caloric intake and allows for ultimate maintenance of the diet;
- improving metabolism activates lipolysis;
- removing excess fluid from the body means an additional 1-2 kg of weight loss;
- removing cholesterol plaques also promotes weight loss;
- The puree-like texture of the cocktails normalizes the water-salt balance.
So smoothies have an ongoing benefit for health in general and weight loss in particular. True, in order to extract it, you need to know how to prepare it correctly. After all, the presence of high-calorie foods and sweeteners in the preparation can lead to the opposite result.
Through the pages of history.No one knows exactly when and who invented this drink and named it that way. According to the first version, the term appeared among hippies, and the second claims that such cocktails were invented by surfers in the Pacific Ocean.
Types
There are different types of smoothies and you need to know which types are good for weight loss and which are not.
Fat burning
Some foods contain substances that activate the production of growth hormone. These are vitamin C, taurine, methionine, magnesium and iodine. Due to their effect, cells begin to divide intensively (nails thicken, hair stops falling and becomes thicker, muscle mass increases), which requires additional energy from the body. This leads to 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 for the body. And again, fat reserves are consumed.
These products are called fat burners, and if you make a smoothie out of them, the effect won't take long. Here is their list:
Vegetables:
- broccoli;
- carrot;
- cucumber;
- tomato;
- kale;
- sugar beet;
- pumpkin;
- cauliflower.
Foliage:
- leaf salad;
- arugula;
- celery;
- asparagus;
- spinach;
- sorrel.
Fruits:
- avocado;
- pineapple;
- orange;
- grapefruit;
- kiwi;
- citron;
- mango;
- Mandarin;
- apples.
Berries:
- strawberry;
- blueberry;
- raspberry;
- redcurrant;
- blueberry.
Drinks (for dilution):
- Pineapple juice;
- water;
- green tea;
- kefir;
- mineral water;
- tomato juice.
Fat burning smoothies are the most effective for removing fat deposits from problem areas of the body and can be used to lose belly fat.
Dietary
Losing weight is only possible if you burn more calories per day than you take in. Accordingly, you should increase your physical activity and reduce your calorie intake. Diet shakes made from minimal calorie foods help with this. It is mainly made from vegetables, as berries and fruits contain more sugar.
Recommended products (under 40 calories):
| Products | Kcal |
|---|---|
| Watermelon | 27 |
| Broccoli | 34 |
| Blueberry | 39 |
| Grapefruit | 35 |
| Melons | 35 |
| Blackberry | 34 |
| Zucchini | 24 |
| Brussels sprouts | 35 |
| cabbage | 16 |
| kale | 28 |
| Cauliflower | thirty |
| Blueberry | 28 |
| Citron | 34 |
| Mandarin | 38 |
| Carrot | 35 |
| It comes from the sea | 25 |
| cucumber | 14 |
| Grapefruit | 38 |
| Tomato | 24 |
| Leaf salad | 16 |
| Celery | 34 |
| Pumpkin | 22 |
| Spinach | 23 |
But it is not recommended to abuse these products (over 50 calories):
| Products | Kcal |
|---|---|
| Avocado | 160 |
| Pineapple | 52 |
| Banana | 96 |
| Solo | 72 |
| Cherry | 52 |
| Grenades | 72 |
| Durian | 147 |
| Potato | 77 |
| Mango | 60 |
| Sea buckthorn | 82 |
| Red currant | 50 |
| Rowan chokeberry | 55 |
| Chicory | 61 |
| Feijoa | 61 |
| Persimmon | 67 |
| Cherry | 52 |
| Garlic | 149 |
| Mulberry tree | 50 |
| Rosehips | 109 |
Diet shakes are recommended for general weight loss as part of any weight loss program.
Detoxification
Smoothies made from foods known for their cleansing properties make excellent 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 fruit juices, green tea;
- from vegetables: beets, carrots, cabbage, cucumbers, pumpkins;
- from oats and bran;
- from nuts;
- from dried fruits;
- from fruits: plum, apple, cherry, lemon, peach, pear, apricot, grapefruit, orange;
- from berries: black currant, strawberry, blueberry, lingonberry, gooseberry.
What we try not to add:
- alcohol;
- coffee;
- spices;
- radish;
- spices;
- seeds;
- Black tea;
- spinach;
- sorrel.
Detox shakes are recommended for the general detoxification of the body, as well as for cleaning certain organs and systems.
Milk/protein/protein
If fruits and berries are diluted with milk, kefir, yogurt or whey in a smoothie, they become a good source of protein for the body. It plays an important role during weight loss. In its absence, energy originates primarily from muscle fibers, not from fat reserves. Their breakdown leads to general exhaustion of the body. Protein prevents this, helps build muscle mass, and directs all power to burning fat cells.
Protein shakes are suitable for those who actively do sports and not only lose weight, but also shape their bodies into a slim, beautiful and shapely body.
This is interesting.In American bars, a distinction is made between "thick" and "thin" milkshakes. The latter contains no additional sweeteners and removes the natural sugar found in berries and fruits.
Cooking characteristics
The good thing about milkshakes is that they can be prepared easily and quickly at home, in a blender or with a mixer. However, there are also secrets here 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 come in handy in warm weather.
In order to lose weight, you cannot make smoothies exclusively 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 buy seasonal products. These should be washed thoroughly.
Some people recommend removing the skin, seeds, pith, and albedo (the white layer under the skin of citrus fruits) from fruits and vegetables because they can contain toxins and result in 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, in recent times soy is increasingly being talked about 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 fatty products to the smoothie: avocado puree, olive oil or sour cream.
Advice.The highest grinding speed is required to make a proper smoothie in a blender.
Universal recipe
- The juice used for dilution is squeezed out.
- Chop the leafy greens by hand.
- Blend the herbs and freshly squeezed juice (can be replaced with water, green tea or milk drinks) in a blender for 1 minute.
- Cut the fruits and vegetables into large pieces and put them in the blender together with the berries. Beat for 1-1. 5 minutes.
- Pour into a glass, decorate the top with sprigs of mint (traditional decoration), whole berries and pre-ground nuts (be careful with them: they are very high in calories and can impair your weight loss results).
Ideal proportions
- Fruit and berry smoothie = 40% leafy greens + 60% fruits and berries.
- Vegetables = 70% vegetables + 30% fruit and berries.
- Greens = 40% vegetables + 40% leafy vegetables + 20% fruits and berries.
The amount of liquid base should be selected "by eye". If you want to get a nutritious cocktail that acts as a separate meal and replaces a full meal, add no more than 50 ml per serving (250-300 ml). In the summer, more liquid to quench thirstyou can take - 100-150 ml.
Some supplements in a minimal amount (literally a pinch) help to increase the fat-burning effect:
- vanillin;
- goji;
- ginger;
- cocoa powder;
- cinnamon;
- Peruvian poppy;
- nuts;
- protein;
- bee pollen;
- flax, sesame seeds, chia, hemp, pumpkin, sunflower seeds;
- spirulina, seaweed, chlorella;
- lemon peel.
Ideal combinations
Fruit:
- banana + pineapple + green apple + spinach;
- banana + peach + cucumber + salad;
- banana + dates + avocado + salad + soy milk + cinnamon powder;
- banana + green apple + strawberry;
- green apple + apricot + carrot + spinach;
- green apple + kiwi + strawberry;
- green apple + strawberry + blackcurrant.
Vegetables:
- bell pepper + green apple + lettuce + pumpkin seeds;
- carrot + green apple + cucumber + avocado + spinach;
- carrot + beetroot + cucumber + green apple + lettuce + parsley;
- carrot + celery + green apple;
- cucumber + broccoli + pineapple;
- pumpkin + carrot.
Green:
- banana + pineapple + spinach + avocado;
- banana + green apple + salad;
- green apple + stalk of celery + lettuce + spinach + parsley + almond milk;
- mango + cucumber + salad.
When creating your own recipe, remember the golden rule: the ideal drink contains no more than 5 solid ingredients, 1-2 spices and 1 diluent.
You can not add ice cream, jam, sugar or other sweeteners, which increase the calorie content and are harmful to weight loss.
Interesting fact.In American bars, milkshakes are also divided into types depending on the effect. Before ordering, the customer is asked exactly what he wants: to relax or cheer up, cheer up or calm down, quench his thirst or eat.
Weight loss plans
Once you've mastered the art of making smoothies, it's time to choose a weight loss program and learn how to drink it right. The results also largely depend on this.
First you need to divide your varieties by meal:
- for breakfast, it is better to drink a fruit smoothie with the most calories, which will fill you with energy for the whole day;
- for lunch, it should be as nutritious and dense as possible, vegetable and multi-ingredient ones are also suitable;
- For dinner, greens are ideal, as they improve digestion, prepare the gastrointestinal system for a night's rest;
- for lunch and afternoon snack, before or after training (+/- half an hour), drink protein shakes - preserves muscle mass;
- At night, you can drink a one-ingredient drink (for example, orange or strawberry) with a little low-fat kefir.
Now straight to the weight loss plans.
Fast day
During the day, you should drink 2. 5 liters of plain water and 1 liter of a low-calorie detox smoothie in small portions (it is better to choose the simplest recipes, from 1-2 products). In the first 2 months, organize such unloading once a week, then once every 2 weeks. The result is minus 1-1. 5 kg per day.
Mono-diet
You have to completely give up solid food and replace every meal with a smoothie. It can be different, it can come from certain products (for example, concentrated on vegetables, greens or fruits). A significant disadvantage of such weight loss is intestinal disorders at the end of the diet, as the stomach is not used to digesting solid food. Duration - 3-7 days, no more. The result is minus 3-4 kg.
Diet
The smoothie diet does not include all meals with these drinks, but only one or two. This makes it possible to avoid problems with the gastrointestinal tract. Breakfast is typically chosen because it is important to be refreshed for the day in the morning and/or instead of dinner to facilitate the work of the stomach at night. Duration: 1-2 weeks. The result is minus 5-6 kg.
As a sports supplement
As part of a healthy diet or any diet, protein shakes can be drunk not only to lose weight, but also to maintain and build muscle mass. To do this, drink the drink 30-60 minutes before training and the same amount of time afterwards.
Regular use
In order to maintain a normal body weight and avoid extra kilos, it is worth drinking a glass of diet milkshake for lunch or an afternoon snack as a preventive measure against the background of a healthy diet.
A spoonful of tar.Frequent consumption of milkshakes leads to the development of tooth decay.
Recipes
Since the mixer still has much less power and whipping speed, we offer recipes for a blender that is ideal for making smoothies.
Vegetable smoothies
- From pumpkin (40 kcal)
Coarsely chop the pumpkin pulp (250 g) and 1 banana. Pour 100 ml of 1% kefir. Beat in a blender.
- from broccoli (75 kcal)
Tear the lettuce leaves (50 g) by hand and add 200 ml of 1% kefir. Beat in a blender. Add chopped broccoli (150 g), add coriander seeds (10 g). Mix.
A hearty broccoli drink can replace an entire lunch. It is also called cream soup.
- From beets (90 kcal)
Tear the spinach (150 g) and asparagus (250 g) into large pieces by hand. Pour in the beetroot juice (150 ml), mix in a blender. Add boiled beets (150 g), cut into large pieces, and 2 figs. Beat the ingredients again.
This dish makes an even better lunch than broccoli.
- carrot (79 kcal)
Cut 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 a blender.
Fruit smoothies
- from kiwi (63 kcal)
Cut 2 kiwis, add 50 g of oatmeal, pour 200 ml of low-fat kefir.
- With pineapple (60 kcal)
Cut up 1 banana, 1 hard pear, 100 g of pineapple, add 5 strawberries. Add 100 ml of soy milk. Beat.
- 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 on them. Beat in a blender.
- From avocado (100 kcal)
Grind 50 g of parsley, dill and coriander leaves. Pour 200 ml of still mineral water. Beat. Chop 2 cucumbers and 2 avocados and add them to the green mass. Sprinkle with a pinch of sea salt and black pepper. Pour in 50 ml of lemon juice. Mix with a blender.
A very satisfying and tasty drink that can easily replace any meal.
- Banana (60 kcal)
Roughly chop 200 g of banana pulp and 150 g of kiwi, add 5-6 pitted plums. Pour natural low-fat yogurt (200 ml). Add 10 g of honey for taste.
Green smoothies
- From celery (44 kcal)
Mix the chopped parsley, dill and arugula to make a total of 200g. . Cut 3 stalks of celery. Add 200 ml of kefir (minimum fat content), ½ tsp. olive oil. Beat in a blender.
- With spinach (47 kcal)
Tear up 100 g of spinach, pour 100 ml of chilled green tea. Beat. Add 50 g 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 g of green apple, kiwi and cucumber. Beat again.
"Star" recipes
- Green by Alessandra Ambrosio (50 kcal)
Tear up 400 g of spinach, pour in 400 ml of almond milk. Beat. Cut up 1 apple and 1 banana, add to the spinach-milk mixture together with 50 g of oatmeal. Add a pinch of cinnamon and a tablespoon of coconut oil. Mix again.
Divide into 2 portions and consume half an hour before and half an hour after training.
- Jessica Alba cabbage (58 kcal)
Roughly chop the kale (400 g) and mix it 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)
Coarsely cut celery stalks (100 g), finely chopped coriander (10 g) and pour coconut water (100 ml). Mix. Add chopped kiwi (2 pieces), avocado (1 piece). Mix in a blender.
This is how Blake Lively organizes her fasting days.
- Gwyneth Paltrow coconut (45 kcal)
Cut the flesh of 1 coconut, pour coconut milk from the same fruit, add 100 ml of aloe juice and 20 g of 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.
- Rosie Huntington-Whiteley with chia seeds (59 kcal)
Pour chopped cabbage (200 g) with coconut milk (200 ml). Mix. Add avocado (1 pc), apple (½), chia seeds (10 g). Beat 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 on store shelves all year round, so you can make diet drinks from them even in winter. 100 g of any plant (needed to increase immunity in the cold season) pour 200 ml of mineral water. Add 100 g of chopped apples and the same amount of kiwi. Beat again.
- Mandarin (48 kcal)
Pour 100 ml of low-fat kefir and 100 ml of orange juice into three mandarin slices. Beat. Place a few frozen berries on top. An excellent way to lose weight during the New Year holidays.
Other recipes
- With oatmeal (79 kcal)
Cut up 1 slightly unripe banana, add 100 ml of soy milk and 100 ml of Greek yogurt. Beat. Add 50 g of oatmeal, a pinch of cinnamon and 10 ml of honey. Mix.
- From kefir (43 kcal)
Pour 50 g of crushed wheat germ with 200 ml of low-fat kefir and 50 ml of natural yogurt. Mix. Add 100 g of strawberries and 10 ml of honey. Beat again.
- With cottage cheese (62 kcal)
Mix 400 g of low-fat cottage cheese, 150 g of blueberries, and 200 ml of low-fat milk. The 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 what works best for you. All living things are so different that some people have lost weight thanks to banana smoothies despite their high calorie content, while others need to drink a glass of green tea a day to maintain their normal figure.