Smoothie diet for weight loss and cleansing the body

• Competence:5 kilos in 7 days
• History:7 days

general rules

Many people mistakenly believe that smoothies are a beverage. In fact, it is a nutritious, healthy, delicious and low-calorie mixture prepared from various food ingredients using a blender. A cocktail can replace a full lunch or dinner, depending on the ingredients used to prepare it. Smoothie diet promises to get rid of 2 extra kilos per week, without feeling a constant feeling of hunger and irritability against this background.

Literally from English ""straight"It translates as gentle, soft, suggestive. The birthplace of smoothies is England, where they are widely used by office workers as lunch or a light snack. A freshly prepared cocktail is quite satisfying due to the high content of dietary fiber, which positively affects the functioning of the digestive system The mixtures are easily digested and do not cause a feeling of heaviness after taking them.

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 the smoothie diet. The weight loss process will begin quickly, without much effort by the person losing weight. Thanks to its puree-like consistency, the water-salt balance is normalized, the body is saturated with useful substances and vitamins. The absence of hunger allows you to avoid unhealthy snacks between main meals. The daily calorie content of consumed foods is reduced, snacks are eliminated, which has a positive effect on the weight loss process.

Kinds

detox diet

A three-day detox diet will allow you to get rid of extra 2-3 kilos and further cleanse your body. The menu is based on the lightest drinks.

Breakfast	fresh juice of 2 oranges with the addition of a walnut, a slice of lemon and sprouted grains.
Lunch	carrot juice 150 ml; 2 tomatoes with parsley and sorrel.
Evening meal	rice or almond milk; strawberry and kiwi 2 pcs.
afternoon snack	1 apple; fruits; peaches 2 pcs.
Evening meal	a glass of yoghurt; muesli; 1 apricot.

Liquid smoothie diet

The drinking version lasts 3 days and is more suitable for cleansing the body. The main condition for this method is to start the day with fruits and finish it with herbs and vegetables.

Breakfast	orange juice 1 glass; pineapple slices.
Lunch	a handful of strawberries; half a glass of milk; Sesame.
Evening meal	celery stalk; 50 ml carrot juice; 50 ml pomegranate juice; a teaspoon of linseed oil.
afternoon snack	half a glass of kefir; tomatoes 2 pieces; green salad with dill and sprouted grains.
Evening meal	cucumber 1 piece; tomato 1 piece; Sorrel; carrot juice 100 ml.

Tokens

It is recommended to use the smoothie diet to lose weight and get rid of excess weight.

Authorized Products

You can use vegetables and low-calorie fruits to make smoothies. The basis of any diet smoothie is low-fat kefir or natural yogurt. As supplements, you can use sesame seeds, sunflower seeds, cereals, muesli, fruits (frozen or fresh) and nuts (pine, almonds, walnuts). You can add ginger and flaxseed according to taste.

Table of allowed products

	Proteins, g	Fats, g	Carbohydrates, g	calories, kcal
Vegetables and greens
vegetables	2. 5	0, 3	7. 0	35
Fruits
fruits	0. 8	0, 3	11. 5	56
Fruits
fruits	0. 7	0, 3	9. 4	44
Mushrooms
mushrooms	3. 5	2. 0	2. 5	thirty
Nuts and dried fruits
Hazelnut	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
Daily
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	one hundred	4. 0	118
natural yoghurt 2%	4. 3	2. 0	6. 2	60
Cheeses 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
Bird
chicken breast	23. 2	1. 7	0, 0	114
Türkiye	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	49	0, 0	136
Soft drinks
This	0, 0	0, 0	0, 0	-
mineral water	0, 0	0, 0	0, 0	-
green tea	0, 0	0, 0	0, 0	-
Fruit juices and compotes
compote	0. 5	0, 0	19. 5	81
Fruit juice	0, 3	0, 1	9. 2	40
* data is per 100 g of product

Fully or partially limited products

To ensure maximum preservation of nutrients and vitamins, ready meals should not be cooked. All smoked meats, dried fruits, marinades and pickles should be excluded from the diet. Chocolate, baked goods, pastries and sweet culinary products are prohibited.

Water and drinking regime are also limited: carbonated drinks, coffee and alcohol-containing products are prohibited. You should not consume fermented milk and dairy products with a fat content of more than 1. 5%.

Prohibited products table

	Proteins, g	Fats, g	Carbohydrates, g	calories, kcal
Fruits
canned fruits	0. 5	0, 1	9. 5	40
Nuts and dried fruits
candied fruit	2. 0	1. 0	71. 0	301
dried fruits	2. 3	0, 6	68. 2	286
Snacks
crisps	5. 5	30. 0	53. 0	520
Banana Chips	2. 3	33. 6	50. 7	519
Cereals and porridge
porridge	3. 3	12	22. 1	102
Bakery products
bread	7. 5	2. 1	46. 4	227
Confectionery
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
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
pastry	7. 9	1. 4	50. 6	234
Halvah	11. 6	29. 7	54. 0	523
chuck-chuck	8. 6	1. 9	77. 9	363
Ice cream
ice cream	3. 7	6. 9	22. 1	189
muffins
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	-
Daily
sour cream	2. 8	20. 0	3. 2	206
Meat products
pork	16. 0	21. 6	0, 0	259
hall	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 lard	7. 6	66. 8	-	632
meat paste	16. 4	23. 3	0, 4	277
chop	16. 6	20. 0	11. 8	282
sausages
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
sausages	10. 1	31. 6	1. 9	332
sausages	12. 3	25. 3	0, 0	277
pork	one hundred	33. 0	0, 0	337
Bird
duck	16. 5	61. 2	0, 0	346
Goose	16. 1	33. 3	0, 0	364
game	34. 0	6. 5	0, 0	200
Oils and fats
cooking oil	0, 0	99. 7	0, 0	897
Alcoholic beverages
whiskey	0, 0	0, 0	0, 4	235
drunk	0, 0	0, 0	0, 0	220
Chinese	0, 0	0, 0	0, 0	220
cognac	0, 0	0, 0	0, 1	239
liqueur	0, 3	11th	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
sake	0. 5	0, 0	5. 0	134
chacha	0, 1	0, 1	0. 5	225
Champagne	0, 2	0, 0	5. 0	88
Soft drinks
Coke	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
ghost	0, 1	0, 0	7. 0	29
* data is per 100 g of product

Smoothie diet, weekly menu (Meal plan)

Monday

Breakfast	porridge puree 100 g; kiwi 1 piece; cold peach tea.
Lunch	fruit cocktail made from apple, kiwi and apricot; a glass of pineapple juice.
Evening meal	chicken breast pieces; rice pudding; Herbal tea.
afternoon snack	low-fat cottage cheese with pieces of fresh fruit; a glass of apple juice.
Evening meal	Meat Water; cream of mushroom soup; Herbal tea.

Tuesday

Breakfast	steamed oatmeal; pineapple and orange smoothie.
Lunch	celery soup; a glass of fruit jelly.
Evening meal	fish broth with small pieces of fish; a glass of iced tea to taste.
afternoon snack	cocktail made from red apple, carrot, spinach, beet and dill; from oats.
Evening meal	vegetable salad pureed in olive oil; a glass of apple juice.

Wednesday

Breakfast	pear and zucchini salad with natural yoghurt; steamed oatmeal; cranberry juice (fresh or frozen).
Lunch	Fruit smoothie with milk with added greens.
Evening meal	chicken broth with small pieces of boiled chicken breast; a glass of jelly; muesli with strawberries.
afternoon snack	a glass of carrot juice; lettuce leaves and some vegetables.
Evening meal	salad puree in olive oil from celery, apple, young lettuce leaves; a glass of pineapple juice; blueberry cottage cheese.

Thursday

Breakfast	oatmeal with pieces of apricot and peach; a glass of grape juice; Strawberry yoghurt.
Lunch	2-3 fresh vegetables; onion soup; cucumber juice.
Evening meal	puree from fresh vegetables (first boil and then mix with a blender); pieces of boiled turkey; a glass of herbal tea.
afternoon snack	a glass of milkshake; fresh fruits.
Evening meal	fresh vegetables with herbs; rice pudding; a glass of pineapple juice.

Friday

Breakfast	oatmeal with low-fat cottage cheese; 1 green apple; a glass of herbal tea.
Lunch	sesame strawberry milkshake.
Evening meal	Meat Water; fruit puree puree; A glass of fruit iced tea.
afternoon snack	cream of mushroom soup; a glass of cucumber juice.
Evening meal	celery, apple and lettuce puree in olive oil; Walnut, orange and lemon smoothie depending on your taste.

Saturday

Breakfast	oatmeal with pieces of fruit; a glass of herbal tea.
Lunch	rice water; celery soup.
Evening meal	chicken broth with beans; Strawberry smoothie.
afternoon snack	milkshake; fresh fruits.
Evening meal	puree from pre-boiled vegetables; a glass of orange juice.

Sunday

Breakfast	rice porridge with apricot pieces; a glass of orange juice.
Lunch	tomato soup; a glass of herbal tea; orange jelly.
Evening meal	cream of mushroom soup; a glass of cucumber juice.
afternoon snack	any low-calorie fruit; walnut milkshake.
Evening meal	oat pudding with fresh fruit; Fruit cocktail made from kiwi, green apple and pineapple.

Diet smoothie recipes

Before preparing the cocktail, all products must be thoroughly washed, peeled, cored and cut into pieces. It is best to mix foods of different density, such as grapefruit and apple, in equal proportions. Diet smoothies 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 yoghurt 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 kefir and blend again. At the end you can add a tablespoon of cottage cheese. Banana can be replaced with peaches or apricots.

vegetable smoothie

Main components:

• a small bunch of dill;
• broccoli florets (150 g);
• spice;
• low-fat kefir (150 ml) as a base.

Recipe

Boil the inflorescences for a few minutes, let cool. In a blender, mix kefir, cabbage, tender dill sprigs and herbs to taste.

Festive smoothie for weight loss

Main ingredients:

• fresh or frozen strawberries - 6 pcs. ;
• half the pulp of a ripe banana;
• half a glass of natural yoghurt;
• freshly squeezed orange juice;
• crushed flaxseed - 1 tbsp. spoon.

Recipe

Beat all the ingredients using a blender and add ice cubes to the ready 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 glass.

Recipe

Peel the banana and apple. Cut the veins of the cabbage leaves and chop 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 cleanses the intestinal lumen, but also improves the functioning of the cardiovascular system and lowers blood pressure. The cocktail is not recommended for use by hypotensive people with low blood pressure.

Main ingredients:

• spinach – 1 cup;
• carrots – 6 pieces;
• watercress - 1 cup;
• celery – 4 branches;
• red bell pepper – 2 pcs. ;
• medium ripe tomatoes – 3 pieces;
• cloves of garlic – 4 pcs.

Recipe

Chop the tomatoes, carrots and peppers into cubes. Pass the garlic cloves through a press and add the pulp to the blender bowl with the herbs. Add chopped peppers and carrots to the bowl. Mix everything until smooth using a blender, 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 get a boost of energy for the whole day.

In case of failure

In case of failure, the diet can be continued as usual, but you need to be prepared for the fact that the expected and final plumb lines will be different.

quit dieting

The right tactics to quit the diet will prevent you from gaining back the weight you lost with difficulty. For three weeks after completing the smoothie diet, you should eat oatmeal for breakfast, meat or vegetable soup for lunch, and a salad 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 record the results you achieve. The presented diet program is very easy to tolerate, it can be repeated again after a month.

Contraindications

• breastfeeding period;
• carrying pregnancy;
• diseases of the kidney and liver system.

The smoothie diet is contraindicated for people suffering from anorexia, as well as bulimia and other eating disorders caused by psycho-emotional outbursts and problems.

For kids

The diet is not intended for use in children.

During pregnancy and breastfeeding

Pregnant and breastfeeding women can consume fruit and vegetable smoothies only as a supplement to the main nutritious food. A pregnant or new mother needs to eat well, providing the necessary micro and macro elements to support her and her child's body.

Advantages and disadvantages

pros	Cons
strengthening the immune system; effective weight loss; does not harm health; no restrictions; improving the functioning of the digestive system; easy tolerability of dietary components; improvement of skin and hair condition; "delicious" diet.	inability to diet with an overly active lifestyle; the impossibility of using diets for diseases of the renal system and liver; Risk of digestive disorders.

Similar diets

• Rainbow Diet;
• Vegetable diet;
• Fruit diet.

Important Terms

Cocktails are a great alternative to chocolates and delicious donuts that are so hard to refuse. To lose weight while drinking cocktails, it is important to follow several rules.

• You should not drink smoothies, you should eat them with a small spoon so that you feel full 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, kiwis and tangerines;
• rub hard fruits, root vegetables and vegetables (celery root, beets, carrots, apples, pears) through a fine grater;
• small greens need to be chopped;
• All smoothie ingredients should be mixed using a blender;
• Because the diet cannot be sustained for more than 7 days. . . low-calorie cocktails cannot provide the body with the required amount of carbohydrates, proteins and fats;
• remember the rules for exiting the diet so that the lost weight does not return twice as much;
• Maintain a water drinking regimen (do not exceed 3 liters per day).

recommendation

The diet requires preliminary preparation. Before starting a limited diet, you need to prepare your body in 5 days: exclude flour, salty, sweet and fried foods from your diet. 2 days before the diet, you need to 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 yoghurt, low-fat kefir;
• You can add some honey for taste;
• mixing sweet and sour fruit varieties will give you a richer and more intense taste;
• ice cream, cream, sherbet etc. avoid additives;
• You can add a handful of your favorite nuts to a ready-made cocktail;
• You can use absolutely any type of juice, taking into account your taste preferences.

Reviews of nutritionists

Often leading nutritionists recommend smoothies to their patients as an addition to the weight loss process. You can find the recipes yourself. You can add banana as an easily digestible ingredient, but this cocktail is better to consume immediately after training for quick recovery. Nutritionists are of the opinion that smoothies not only contribute to weight loss, but also improve immunity and reduce the risk of colds and flu.

Reviews about 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 diverse and tasty and does not become boring. The weight of the presented diet is not so great, but within a week you can adjust your weight by minus 3-4 kg. Those suffering from gastropathy and pancreatic diseases experienced discomfort in recent days, but exacerbations of chronic gastrointestinal diseases were rarely noted. Reviews are mostly positive. The diet works, and in the end, if you follow simple rules, you can stabilize your weight for a long time.

". . .It turns out very beautiful when you put colorful cocktails on the table, and the guests are amazed by such a diet. How delicious and healthy! Thanks to pomegranate smoothies, my hemoglobin level increased and even my shortness of breath disappeared. That's incredible. I have been using this weight loss method for a long time, I try to spare one week a month and devote it all to smoothies. And I noticed that I began to catch colds much less often and completely forgot about ARVI. Each time I find more and more new recipes by trying the allowed ingredients. For those who are considering it, I strongly recommend you to try this unique bright, juicy and delicious diet. "

diet price

The smoothie diet may seem expensive compared to others because of its abundance of fresh fruits, berries, and vegetables.