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 incredibly beautiful with flawless figures, they all actively use smoothies for weight loss and have their own recipes for this drink.
For example, Alessandra uses them to boost her workout, Jessica replaces several meals a day with them, Lively fasts with them, Paltrow uses them daily, and Rosie starts her mornings with them. The result of such a diet is obvious: all the girls look amazing. Shouldn't we follow their example?
What is this
Before losing weight on smoothies, you need to understand what it is and how it differs from the same fresh drink. It is a sweet (watch out! ) thick drink made by adding juice from berries, fruits, herbs or vegetables. So, common recipes include honey, sugar, dried fruit, stevia, molasses, jam, sweeteners and other sweeteners. But as part of a healthy diet and dietetics, these components are removed, which helps to reduce calories.
Unlike fresh juices, smoothies contain not only the liquid part of the components, but also the pulp. Moreover, some clean fruits and vegetables from seeds, peels and membranes, while others grind all this "finely" so as not to lose a single gram of vitamins. Therefore, they contain more nutrients, are more nutritious and provide a feeling of satiety for a long time. This is very important for weight loss, because you will not have to fight the hateful 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 blender is used to make smoothies.
Why is it called that?The word "smoothie" goes back to the English word "hamar" and translates as "soft, smooth, pleasant".
Effects on the body
The main benefits of smoothies:
- retain plant fibers, antioxidants and vitamins;
- contains easily digestible carbohydrates that provide vitality, energy, good mood and increased performance;
- has an anti-stress effect;
- strengthen the immune system;
- cleanse the body of toxins and toxins;
- improve digestion thanks to fiber;
- satiate and quench thirst at the same time;
- promote weight loss.
The last feature is the most important, because many consider this drink the basis of a diet diet. And not for nothing:
- normalization of digestion causes fats not to be used as reserves, but to be converted into useful energy;
- cleaning the intestines can remove several kilograms;
- long-term satiety leads to a decrease in total daily calorie intake 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;
- elimination of cholesterol plaques also helps to lose weight;
- The puree-like consistency of the cocktails normalizes the water-salt balance.
So smoothies have a lasting benefit for overall health and especially weight loss. True, in order to remove it, you need to be able to prepare it correctly. After all, the presence of high-calorie foods and sweeteners can have the opposite effect.
Through the pages of history.No one knows exactly when and who invented this drink and named it that way. The first version says that this term originated among hippies, while the second claims that such cocktails were invented by Pacific surfers.
Species
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. Under their influence, cells begin to divide intensively (nails become thicker, hair stops falling out and becomes thicker, muscle mass increases), requiring additional energy from the body. This leads to the consumption of fat reserves.
Another food group has the so-called "negative calorie content": more energy is spent on their processing than it can give to the body. And still fat reserves are consumed.
These products are called fat burners, and if you make a smoothie out of them, the effect will not be long in coming. Here is their list:
Vegetables:
- broccoli;
- root;
- cucumber;
- tomatoes;
- savoy cabbage;
- beet;
- pumpkin;
- cauliflower.
Greenery:
- leaf salad;
- arugula;
- celery;
- asparagus;
- spinach;
- sour.
Fruits:
- avocado;
- pineapple;
- Orange;
- grapefruit;
- kiwi;
- lemon;
- mango;
- tangerine;
- apple
Berries:
- Strawberry;
- cranberries;
- raspberries;
- currant;
- Blueberry.
Drinks (for dilution):
- Pineapple juice;
- water;
- green tea;
- kefir;
- mineral water;
- tomato juice.
Fat burning smoothies are most effective for removing fat deposits in problem areas of the body, and can be used to lose belly fat.
Diet
Losing weight is only possible if you burn more calories than you take in per day. Accordingly, it is necessary to increase physical activity and reduce calorie intake. Diet smoothies made from minimal calorie foods will help with this. They are mainly made from vegetables, because berries and fruits contain more sugar.
Recommended products (under 40 calories):
| Products | Kcal |
|---|---|
| Watermelons | 27 |
| Broccoli | 34 |
| Blueberry | 39 |
| Grapefruits | 35 |
| Melon | 35 |
| Blackberry | 34 |
| zucchini | 24 |
| Brussels sprouts | 35 |
| Cabbage | 16 |
| Savoy cabbage | 28 |
| cauliflower | thirty |
| Cranberry | 28 |
| Lemons | 34 |
| Tangerines | 38 |
| root | 35 |
| Sea kale | 25 |
| cucumber | 14 |
| Pomelo | 38 |
| Tomato | 24 |
| Leaf salad | 16 |
| Celery | 34 |
| Pumpkin | 22 |
| Spinach | 23 |
However, it is not recommended to abuse these products (more than 50 calories):
| Products | Kcal |
|---|---|
| avocado | 160 |
| Pineapples | 52 |
| banana | 96 |
| Grapes | 72 |
| cherry | 52 |
| Grenades | 72 |
| Durian | 147 |
| Potato | 77 |
| Mango | 60 |
| Sea buckthorn | 82 |
| Red rowan | 50 |
| Rowan chokeberry | 55 |
| Jerusalem artichoke | 61 |
| Feijoa | 61 |
| Palm | 67 |
| Cherry | 52 |
| garlic | 149 |
| catch | 50 |
| Rose hips | 109 |
Diet smoothies are recommended for overall weight loss as part of any weight loss program.
Detox
Making smoothies from foods known for their cleansing properties make great detox drinks. They can be used to organize fasting days.
What we cook:
- greens: lettuce, dill, celery, parsley;
- from drinks: mineral water, freshly squeezed juices, green tea;
- from vegetables: beetroot, carrot, cabbage, cucumber, pumpkin;
- from oats and bran;
- nuts;
- from dried fruits;
- from fruits: plum, apple, cherry, lemon, peach, pear, apricot, grapefruit, orange;
- from berries: black currant, strawberry, cranberry, lingonberry, corn.
What we try not to add:
- alcohol;
- coffee;
- spices;
- radish;
- spices;
- seeds;
- Black tea;
- spinach;
- sour.
Detox smoothies are recommended for general detoxification of the body, as well as cleansing of certain organs and systems.
Milk / 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. It plays an important role during weight loss. With its deficiency, energy begins to be taken 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 forces to burning adipocytes.
Protein smoothies are suitable for those who are actively involved in sports and who are not satisfied with just losing weight, but sculpting their bodies to be slim, beautiful and sculpted.
This is interesting.There is a difference between "thick" and "thin" smoothies in American bars. The latter does not contain additional sweeteners and removes the natural sugar found in berries and fruits.
Cooking features
The good thing about smoothies is that they are quick and easy to make at home in a blender or mixer. However, here are some secrets that can make it more useful and effective.
General recommendations
Smoothie components: solid components (fruits, vegetables, herbs, berries) and liquids (most often juices or water). Canned products are not used. But frozen fruits and berries will be useful in hot weather.
To lose weight, you can not make 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 should be natural, it is better to buy seasonal products. They should be washed thoroughly.
Some people recommend removing peels, seeds, flesh, and albedo (the white skin layer of citrus fruits) from fruits and vegetables, as they may contain toxins and lead to a softer texture. But everyone decides for himself. For example, Albedo has a very high concentration of useful substances.
Soy milk in smoothies is hotly debated. On the one hand, it reduces total calories and is ideal for vegetarians. On the other hand, lately they are talking 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 fat-containing product to the smoothie: mashed avocado, olive oil or sour cream.
Advice.To make a proper smoothie in a blender, you need the highest grinding speed.
Universal recipe
- Squeeze the water used for dilution.
- Tear the leafy greens with your hands.
- Blend the herbs and freshly squeezed juice (water, green tea or milky drinks can be substituted) in a blender for 1 minute.
- Cut the fruits and vegetables into large pieces and add them to the blender along with the berries. Beat 1-1, 5 minutes.
- Pour into a glass, garnish with sprigs of mint (traditional garnish), whole berries and pre-ground nuts (be careful with them: they are very high in calories and can spoil your weight loss results).
Ideal proportions
- Fruit and berry smoothies = 40% leafy greens + 60% fruit 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 buy a nutritious cocktail that acts as a separate meal and replaces the entire meal, add no more than 50 ml per serving (250-300 ml). In the summer, you can drink more liquid to quench your thirst - 100-150 ml.
A minimum amount of some supplements (literally a pinch) will help increase the fat burning effect:
- vanillin;
- goji;
- ginger;
- cocoa powder;
- cinnamon;
- Peruvian poppy;
- nuts;
- protein;
- bee pollen;
- flax, sesame, chia, hemp, pumpkin, sunflower seeds;
- spirulina, cabbage, chlorella;
- lemon peel.
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 + carrot + spinach;
- green apple + kiwi + strawberry;
- green apple + strawberry + black currant.
Vegetables:
- bell pepper + green apple + lettuce + pumpkin seeds;
- carrot + green apple + cucumber + avocado + spinach;
- carrot + beet + cucumber + green apple + lettuce + parsley;
- carrot + celery + green apple;
- cucumber + broccoli + pineapple;
- pumpkin + carrot.
Green:
- banana + pineapple + spinach + avocado;
- banana + green apple + lettuce;
- green apple + celery stalk + lettuce + spinach + parsley + almond milk;
- mango + cucumber + lettuce.
If you're making your own recipe, remember the golden rule: the ideal drink includes no more than 5 solids, 1-2 spices, and 1 liquid for dilution.
You can not add ice cream, jam, sugar or any other sweeteners that increase the amount of calories and harm weight loss.
Interesting fact.In American bars, smoothies are also divided into types depending on their effect. Before ordering, the customer is asked exactly what he wants: to relax or cheer up, to cheer up or calm down, to quench his thirst or to eat.
Weight loss plans
After mastering the art of making smoothies, it's time to choose a weight loss program and learn how to drink it properly. The results will also depend on it.
First, you need to distribute its types by food:
- it is better to drink the highest-calorie, fruit smoothies for breakfast, which will fill you with energy for the whole day;
- for dinner, make them as nutritious and thick as possible, vegetables and multi-ingredients are suitable;
- For dinner, green ones would be an ideal choice, because they improve digestion, organize the gastrointestinal tract for a night's rest;
- for lunch and an afternoon snack, before or after training (+/- half an hour), drink protein smoothies - they will preserve muscle mass;
- At night, you can drink a one-ingredient drink (for example, orange or strawberry) with the 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 (it is better to take the simplest recipes, 1-2 products). In the first 2 months, organize such unloading once a week, and then once every 2 weeks. The result is minus 1-1, 5 kg per day.
Mono diet
You will have to completely give up solid foods 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 significant disadvantage of such weight loss is intestinal disorders at the end of the diet, because 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
Smoothie diet consists of only one or two meals, not replacing all meals with these drinks. This allows you to prevent problems of the gastrointestinal tract. Typically, breakfast is chosen instead of dinner because it is important to have energy for the day in the morning and/or to ease the stomach at night. 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 drunk not only for weight loss, but also for maintaining and building muscle mass. To do this, you need to drink 30-60 minutes before and after training at the same time.
Constant use
In order to maintain a normal weight and not gain extra pounds, it is useful to drink a glass of diet smoothie for lunch or an afternoon snack as a preventive measure against the background of a healthy diet.
A spoonful of tar.Frequent use of smoothies leads to the development of dental caries.
Recipes
Since the mixer still has very low power and whisking speed, we present blender recipes that are 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) with your hands and pour 200 ml of 1% kefir. Beat in a blender. Add chopped broccoli (150 g), add cilantro seeds (10 g). Mix it up.
A hearty broccoli drink can replace a full lunch. It is also called cream soup.
- From beets (90 kcal)
Chop 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 a better lunch than broccoli.
- Carrot (79 kcal)
Chop 1 carrot and 1 green apple. Pour 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)
Chop 2 kiwis, add 50 g of oatmeal, pour 200 ml of low-fat kefir.
- With pineapple (60 kcal)
Chop 1 banana, 1 hard pear, 100 g of pineapple, add 5 strawberries. Pour in 100 ml of soy milk. To win.
- With grapefruit (80 kcal)
Cut ½ grapefruit and ½ orange (without white fibers) into large pieces, pour over 200 ml of low-fat yogurt without additives or dyes. Beat in a blender.
- From avocado (100 kcal)
Chop 50 g of parsley, dill, cilantro leaves. Pour 200 ml of still mineral water. To win. Chop 2 pieces of cucumber, 2 pieces of avocado, add to the green mass. Sprinkle with a pinch of sea salt and black pepper. Pour 50 ml of lemon juice. Mix with a mixer.
A very satisfying and tasty drink that can easily replace any meal.
- Banana (60 kcal)
Finely chop 200 g of banana pulp, 150 g of kiwi, add 5-6 plums. Pour natural low-fat yogurt (200 ml). Add 10 g of honey to taste.
Green smoothies
- Celery (44 kcal)
Mix chopped parsley, fennel and arugula for a total of 200 gr. Chop 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 100 g of spinach, pour 100 ml of cooled green tea. To win. Add 50 g of green apple and kiwi, cut into pieces.
- With spinach and celery (30 kcal)
Pour large portions of spinach leaves and celery stalks (100 g each) with mineral water (100 ml). Blend in a blender. Add 50g of green apple, kiwi and cucumber. Beat again.
"Star" recipes
- Green by Alessandra Ambrosio (50 kcal)
Tear 400 g of spinach, pour in 400 ml of almond milk. To win. Cut 1 apple and 1 banana into pieces, add to the spinach-milk mixture along with 50 g of oatmeal. Add a pinch of cinnamon and a tablespoon of coconut oil. Mix again.
Divide into 2 portions and drink half an hour before and half an hour after training.
- Cabbage from Jessica Alba (58 kcal)
Finely chop the cabbage (400 g), 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)
Pour coarsely chopped celery stalk (100 g), chopped cilantro (10 g) and coconut water (100 ml). Mix it up. Add chopped kiwi (2 pieces), avocado (1 piece). Blend in a blender.
This is how Blake Lively organizes her fasting days.
- Coconut from 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 cilantro. To win.
Paltrow claims that with regular use of this drink, fasting days are not necessary: 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 it up. Add avocado (1 piece), 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 even in winter you can use them to make diet drinks. 100 g of any greens (required 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.
- Tangerine (48 kcal)
Pour 100 ml of low-fat kefir and 100 ml of orange juice into three tangerine slices. To win. Top with some frozen berries. It is an excellent choice for losing weight during the New Year holidays.
Other recipes
- With oatmeal (79 kcal)
Cut 1 unripe banana, add 100 ml of soy milk and 100 ml of Greek yogurt. To win. Add 50 g of oatmeal, a pinch of cinnamon and 10 ml of honey. Mix it up.
- 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 it up. 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, 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 with many positive reviews. Be sure to try different recipes to see which one works best for you. All bodies are so different that some have lost weight thanks to banana smoothies, despite their high calorie content, and for others, drinking a glass of green tea every day is enough to maintain a normal figure.