- Effectiveness:5 kg in 7 days
- Dates:7 days
General rules
Many people mistakenly believe that smoothies are drinks. In fact, it is a nutritious, healthy, tasty and low-calorie mixture made from various food ingredients using a blender. A cocktail can replace a full lunch or dinner, depending on the ingredients used to make it. Against this background, the smoothie diet promises to get rid of 2 extra pounds in a week without feeling constant hunger and irritability.
Literally from the English "
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 person losing weight. Thanks to the puree-like consistency, the water-salt balance is normalized, the body is saturated with useful substances and vitamins. Lack of hunger allows you to avoid unhealthy snacks between main meals. The daily calorie content of consumed food is reduced, snacks are excluded, 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 pounds and further 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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Supper |
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Afternoon snack |
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Supper |
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Liquid smoothie diet
The drinkable version lasts for 3 days and is more suitable for cleansing the body. The main condition of this method is to start the day with fruits and end with greens and vegetables.
Breakfast |
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Lunch |
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Supper |
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Afternoon snack |
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Supper |
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Indications
Smoothie diet is recommended for use to correct weight and get rid of extra pounds.
Authorized 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. In addition, you can use sesame, sunflower seeds, cereals, muesli, berries (frozen or fresh) and nuts (pine nuts, almonds, walnuts). You can add ginger and flax seeds to taste.
List of permitted products
Proteins, g | Fats, g | Carbohydrates, g | Calories, kcal | |
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Vegetables and greens |
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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 |
Berry |
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berries | 0. 7 | 0. 3 | 9. 4 | 44 |
Mushrooms |
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mushroom | 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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skim 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 |
Cheeses and curds |
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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 |
bird |
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chicken breast | 23. 2 | 1. 7 | 0. 0 | 114 |
turkey | 19. 2 | 0. 7 | 0. 0 | 84 |
Egg |
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omelette | 9. 6 | 15. 4 | 1. 9 | 184 |
egg | 12. 7 | 10. 9 | 0. 7 | 157 |
Fish and seafood |
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fish | 18. 5 | 4. 9 | 0. 0 | 136 |
Non-alcoholic beverages |
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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 |
* information refers to each 100 g product |
Fully or partially restricted products
Ready meals should not be cooked to ensure maximum preservation of useful substances and vitamins. All smoked meats, dried fruits, marinades and pickles should be excluded from the diet. Chocolate, bakery products, bakery products and sweet culinary products are prohibited.
Water and 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%.
List of prohibited products
Proteins, g | Fats, g | Carbohydrates, g | Calories, kcal | |
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Fruits |
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canned fruits | 0. 5 | 0. 1 | 9. 5 | 40 |
Nuts and dried fruits |
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sugary fruit | 2. 0 | 1. 0 | 71. 0 | 301 |
dry fruits | 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 porridges |
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porridge | 3. 3 | 1. 2 | 22. 1 | 102 |
Bakery products |
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bread | 7. 5 | 2. 1 | 46. 4 | 227 |
Confectionery |
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if we | 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 |
Don't bite | 2. 0 | 2. 1 | 75. 6 | 380 |
cookies | 7. 5 | 11. 8 | 74. 9 | 417 |
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 |
chuck chuck | 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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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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sour cream | 2. 8 | 20. 0 | 3. 2 | 206 |
Meat products |
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pork | 16. 0 | 21. 6 | 0. 0 | 259 |
salo | 2. 4 | 89. 0 | 0. 0 | 797 |
pig | 23. 0 | 45. 0 | 0. 0 | 500 |
ham | 22. 6 | 20. 9 | 0. 0 | 279 |
raw smoked pork | 7. 6 | 66. 8 | - | 632 |
meat pie | 16. 4 | 23. 3 | 0. 4 | 277 |
cutlets | 16. 6 | 20. 0 | 11. 8 | 282 |
Sausage |
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boiled 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 |
sausage | 10. 1 | 31. 6 | 1. 9 | 332 |
sausage | 12. 3 | 25. 3 | 0. 0 | 277 |
pork chops | 10. 0 | 33. 0 | 0. 0 | 337 |
bird |
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duck | 16. 5 | 61. 2 | 0. 0 | 346 |
gas | 16. 1 | 33. 3 | 0. 0 | 364 |
the game | 34. 0 | 6. 5 | 0. 0 | 200 |
Fats and oils |
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cooking oil | 0. 0 | 99. 7 | 0. 0 | 897 |
Alcoholic beverages |
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whisky | 0. 0 | 0. 0 | 0. 4 | 235 |
grog | 0. 0 | 0. 0 | 0. 0 | 220 |
demon | 0. 0 | 0. 0 | 0. 0 | 220 |
brandy | 0. 0 | 0. 0 | 0. 1 | 239 |
drink | 0. 3 | 1. 1 | 17. 2 | 242 |
beer | 0. 3 | 0. 0 | 4. 6 | 42 |
port wine | 0. 4 | 0. 0 | 12. 0 | 163 |
fist | 0. 0 | 0. 0 | 30. 0 | 260 |
rum | 0. 0 | 0. 0 | 0. 0 | 220 |
for the sake of | 0. 5 | 0. 0 | 5. 0 | 134 |
chacha | 0. 1 | 0. 1 | 0. 5 | 225 |
champagne | 0. 2 | 0. 0 | 5. 0 | 88 |
Non-alcoholic beverages |
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cola | 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 |
* information refers to each 100 g product |
Smoothie diet, weekly menu (Meal plan)
Monday
Breakfast |
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Lunch |
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Supper |
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Afternoon snack |
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Supper |
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Tuesday
Breakfast |
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Lunch |
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Supper |
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Afternoon snack |
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Supper |
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Wednesday
Breakfast |
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Lunch | milk-fruit smoothie with extra greens. |
Supper |
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Afternoon snack |
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Supper |
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Thursday
Breakfast |
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Lunch |
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Supper |
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Afternoon snack |
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Supper |
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friday
Breakfast |
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Lunch | strawberry milkshake with sesame seeds. |
Supper |
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Afternoon snack |
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Supper |
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Saturday
Breakfast |
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Lunch |
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Supper |
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Afternoon snack |
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Supper |
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Sunday
Breakfast |
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Lunch |
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Supper |
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Afternoon snack |
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Supper |
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Diet smoothie recipes
Before making a cocktail, all products should be washed well, peeled, seeds removed and cut into pieces. It is best to mix foods of different densities in equal proportions, for example, grapefruit and apples. A diet smoothie should not contain sugar or sugar substitutes. Below are recipes with photos.
Banana-strawberry smoothie
Main components:
- half-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 tbsp. l.
Recipe
Use a blender to blend 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 flowers (150 g);
- spices;
- low-fat kefir (150 ml) as a base.
Recipe
Boil the inflorescences for a few minutes, cool. Mix kefir, cabbage, dill and tender branches of herbs to taste in a blender.
Holiday smoothie for weight loss
Main ingredients:
- fresh or frozen strawberries - 6 berries;
- half of the pulp of a ripe banana;
- half a glass of natural yogurt;
- freshly squeezed orange juice;
- crushed flax seeds - 1 tbsp. spoon.
Recipe
Use a blender to beat all the ingredients and add ice cubes to the finished cocktail.
Smoothie recipes to cleanse the body
Vegetable smoothie to cleanse the body
Main ingredients:
- green apple - 1 piece;
- banana - 1 piece;
- peeled cabbage leaves - 1 cup;
- parsley - half a cup.
Recipe
Peel the banana and apple. Cut the veins from the cabbage leaves and chop everything with a knife. You can tear the parsley with your hands and put the brushes in the blender jar. Chop all the ingredients and pour a glass of water into the bowl. As a result, a 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 use by people with low blood pressure - hypotensive people.
Main ingredients:
- spinach - 1 cup;
- carrots - 6 pieces;
- watercress - 1 cup;
- celery - 4 branches;
- red bell pepper - 2 pcs. ;
- medium-sized tomatoes - 3 pieces;
- garlic cloves - 4 pcs.
Recipe
Chop the tomatoes, carrots and bell pepper. Press the garlic cloves and add the pulp to the blender along with the herbs. Add chopped pepper and carrot to the bowl. Using a blender, mix everything until smooth, then add the tomatoes at the end. It is better to drink this cocktail in the morning to start the process of cleansing the body and give it an energy boost for the whole day.
In case of failure
In case of failure, the diet can be continued as usual, but you should be prepared that the expected and final plumb lines will be different.
Quitting the diet
The right dieting tactic will prevent you from regaining the weight you've barely lost. For three weeks after completing the smoothie diet, you should eat 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 not only avoid digestive problems, but also note the results achieved. The presented diet program is very easy to tolerate, it can be repeated after a month.
Contraindications
- period of breastfeeding;
- conducting pregnancy;
- diseases of the kidney and liver system.
Smoothie diet is contraindicated for anorexia, as well as for 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 lactation
Pregnant and lactating women can take fruit and vegetable smoothies only as an addition to the main, nutritious food. An expectant or new mother should be well-nourished to support her body and her child by providing the necessary micro and macronutrients.
The good and the bad
pros | Cons |
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Similar diets
- Rainbow Diet;
- Vegetable diet;
- Fruit diet.
Important Terms
Cocktails are a great alternative to chocolates and delicious breads that are so hard to give up. When drinking a cocktail, it is important to follow a few rules to lose weight.
- You should not drink a smoothie, but eat it with a small spoon so that the feeling of fullness comes faster and your appetite decreases;
- drinks should be consumed 5 times a day;
- serving size for one serving - a tall cocktail glass (250 g);
- be sure to peel dates, oranges, kiwi and tangerines;
- grate hard fruits, root vegetables and vegetables (celery root, beetroot, carrot, apple, pear);
- you need to chop small greens;
- All smoothie components must be mixed using a blender;
- The diet should not be followed for more than 7 days. . . low-calorie cocktails cannot provide the body with the necessary amount of carbohydrates, proteins and fats;
- don't forget the rules of quitting the diet so that the lost weight does not return in double volume;
- Adhere to the water drinking regime (no more than 3 liters per day).
advice
The diet requires preliminary preparation. Before starting a limited diet, you need to prepare your body for 5 days: exclude flour, salty, sweet and fried foods from your diet. 2 days before the diet, it is necessary to reduce the portions of soup, 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 to taste;
- mixing sweet and sour fruit varieties will give you a richer and more intense taste;
- ice cream, cream, syrup, etc. Avoid additions such as;
- You can add a handful of your favorite nuts to the finished cocktail;
- You can use absolutely any juices, taking into account your taste preferences.
Comments from nutritionists
Often, leading nutritionists recommend smoothies to their patients as an addition to the weight loss process. You can make recipes yourself. You can add banana as an easily digestible component, but this cocktail is best consumed immediately after training for quick recovery. Nutritionists are of the opinion that smoothies not only help to lose weight, but also increase immunity, reduce the risk of colds and flu.
Reviews of the smoothie diet and its results
The cocktail diet is very well tolerated and rarely causes failure. Despite all the restrictions, the diet remains varied and tasty and never gets boring. The weight in the presented diet is not so great, but you can adjust the weight minus 3-4 kg in a week. Those suffering from gastropathy and pancreatic diseases have experienced discomfort in recent days, but exacerbations of chronic gastrointestinal diseases have rarely been reported. Reviews are mostly positive. The diet works, and in the end, if you follow simple rules, you can correct your weight for a long time.
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Diet price
The smoothie diet may seem expensive compared to others because of the abundance of fresh fruits, berries and vegetables.