- Efficiency: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 prepared with a blender from various food ingredients. A cocktail can replace a full lunch or dinner, depending on the ingredients used to prepare it. Smoothie diet promises that you will get rid of 2 extra pounds in a week without the constant feeling of hunger and irritability against this background.
From English, literally the word "
For effective weight loss, it is better to use fresh vegetables and fruits (with the exception of 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 balance of water and salt is normalized, the body is saturated with useful substances and vitamins. Absence of hunger makes it possible 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 pounds and additionally cleanse your body. The menu is based on the lightest drinks.
Breakfast | fresh juice from 2 oranges with the addition of walnuts, a slice of lime and sprouted grains. |
Lunch |
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Dinner |
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Afternoon snack |
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Dinner |
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Liquid smoothie diet
The drinking version lasts for 3 days and is more suitable for cleansing the body. The main requirement for this method is to start the day with fruit and end with herbs and vegetables.
Breakfast |
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Lunch |
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Dinner |
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Afternoon snack |
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Dinner |
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Indications
Smoothie diet is recommended for weight correction and weight loss purposes.
Authorized products
You can use vegetables and low-calorie fruits to make smoothies. The basis of every diet 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 flax seeds to taste.
Table of permitted products
Proteins, Mr | Masti, Mr | Carbohydrates, Mr | 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 |
Berries |
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berries | 0. 7 | 0. 3 | 9. 4 | 44 |
Mushrooms |
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mushrooms | 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 |
med | 0. 8 | 0. 0 | 81. 5 | 329 |
Milk products |
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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 |
sour cream 10% (low fat) | 3. 0 | 10. 0 | 4. 0 | 118 |
natural yogurt 2% | 4. 3 | 2. 0 | 6. 2 | 60 |
Cheeses and fresh cheese |
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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 |
Eggs |
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omelette | 9. 6 | 15. 4 | 1. 9 | 184 |
eggs | 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 |
* 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 meat, dried fruit, marinades and pickles should be excluded from the diet. Chocolate, pastries, pastries and sweet culinary products are prohibited.
The regime of water and drinks is also limited: carbonated drinks, coffee and products containing alcohol are prohibited. Fermented milk and dairy products with a fat content of more than 1. 5% should not be consumed.
Table of prohibited products
Proteins, Mr | Masti, Mr | Carbohydrates, Mr | Calories, kcal | |
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Fruits |
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canned fruit | 0. 5 | 0. 1 | 9. 5 | 40 |
Nuts and dried fruits |
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candied fruit | 2. 0 | 1. 0 | 71. 0 | 301 |
dried fruit | 2. 3 | 0. 6 | 68. 2 | 286 |
Snacks |
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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 products |
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baursak | 6. 8 | 2. 6 | 45. 8 | 234 |
jam | 0. 3 | 0. 2 | 63. 0 | 263 |
jam | 0. 3 | 0. 1 | 56. 0 | 238 |
marshmallows | 0. 8 | 0. 0 | 78. 5 | 304 |
candy | 4. 3 | 19. 8 | 67. 5 | 453 |
Lukma | 2. 0 | 2. 1 | 75. 6 | 380 |
cookie | 7. 5 | 11. 8 | 74. 9 | 417 |
stake | 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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stake | 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 | - |
Milk products |
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cream | 2. 8 | 20. 0 | 3. 2 | 206 |
Meat products |
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pork | 16. 0 | 21. 6 | 0. 0 | 259 |
fat | 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 pâté | 16. 4 | 23. 3 | 0. 4 | 277 |
chops | 16. 6 | 20. 0 | 11. 8 | 282 |
Sausages |
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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 |
Bird |
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a duck | 16. 5 | 61. 2 | 0. 0 | 346 |
goose | 16. 1 | 33. 3 | 0. 0 | 364 |
the game | 34. 0 | 6. 5 | 0. 0 | 200 |
Oils and fats |
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cooking fat | 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 |
gin | 0. 0 | 0. 0 | 0. 0 | 220 |
cognac | 0. 0 | 0. 0 | 0. 1 | 239 |
liquor | 0. 3 | 1. 1 | 17. 2 | 242 |
beer | 0. 3 | 0. 0 | 4. 6 | 42 |
port wine | 0. 4 | 0. 0 | 12. 0 | 163 |
punch | 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 |
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 |
* data are for 100 g of product |
Smoothie diet, weekly menu (meal plan)
Monday
Breakfast |
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Lunch |
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Dinner |
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Afternoon snack |
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Dinner |
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Tuesday
Breakfast |
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Lunch |
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Dinner |
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Afternoon snack |
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Dinner |
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Wednesday
Breakfast |
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Lunch | milk-fruit smoothie with added greens. |
Dinner |
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Afternoon snack |
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Dinner |
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Thursday
Breakfast |
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Lunch |
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Dinner |
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Afternoon snack |
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Dinner |
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Friday
Breakfast |
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Lunch | strawberry milkshake with sesame. |
Dinner |
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Afternoon snack |
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Dinner |
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Saturday
Breakfast |
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Lunch |
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Dinner |
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Afternoon snack |
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Dinner |
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Sunday
Breakfast |
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Lunch |
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Dinner |
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Afternoon snack |
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Dinner |
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Diet smoothie recipes
Before preparing the cocktail, all products must be washed well, peeled, seeds removed and cut into pieces. It is best to mix foods of different density in equal proportions, for example grapefruit and apple. Diet smoothies should not contain sugar or sugar substitutes. Below are recipes with photos.
Banana and 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
Blend the berries and banana with a mixer until smooth, then add the kefir and blend again. At the end, you can add a spoonful of cottage cheese. You can replace banana with peach or apricot.
Vegetable smoothie
Main components:
- a small bunch of dill;
- broccoli flowers (150 g);
- spices;
- low-fat kefir as a base (150 ml).
Recipe
Boil the flowers for a few minutes, let them cool. Mix kefir, cabbage, tender dill sprigs and herbs to taste in a blender.
Festive smoothie for weight loss
Main Ingredients:
- fresh or frozen strawberries - 6 berries;
- half the pulp of a ripe banana;
- half a glass of natural yogurt;
- freshly squeezed orange juice;
- ground flax seed - 1 tablespoon. a spoon.
Recipe
Beat all the ingredients with a mixer and add ice cubes to the finished cocktail.
Smoothie recipes for cleansing 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 off the cabbage leaf and chop everything with a knife. You can tear the parsley with your hands and place the brushes in the blender jar. Grind all the ingredients and pour a glass of water into a bowl. The resulting homogeneous consistency is ready for use.
Sicily smoothie for cleansing 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 pcs. ;
- watercress - 1 cup;
- celery - 4 sprigs;
- red pepper - 2 pcs. ;
- ripe tomatoes of medium size - 3 pcs. ;
- cloves of garlic - 4 pcs.
Recipe
Slice the tomatoes, carrots and peppers. Pass the clove of garlic through a press and add the pulp to the bowl of the blender along with the bunch of herbs. Add the chopped bell pepper and carrot to the bowl. Mix everything with a mixer until it becomes smooth, at the end add tomatoes. This cocktail is better to drink in the morning to start the process of cleansing the body and give you energy for the whole day.
In case of failure
In case of failure, the diet can be continued as usual, but you must be prepared for the fact that the expected and final pillars will differ.
Child abandonment
The right tactics for exiting the diet will prevent you from regaining the weight you have lost with difficulty. Three weeks after finishing the smoothie, the child should eat oatmeal for breakfast, meat or vegetable soups for lunch, and salads for dinner. It is important to maintain a drinking regimen. If you follow these simple rules, you can avoid not only digestive problems, but also record the results achieved. The presented nutrition program is very easy to tolerate, after a month it can be repeated.
Contraindications
- breastfeeding period;
- carrying a pregnancy;
- kidney and liver diseases.
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 breastfeeding
Pregnant and lactating women can consume fruit and vegetable smoothies only as a supplement to the main, nutritious food. A future or new mother should eat well in order to support her body and that of her child, providing the necessary micro- and macroelements.
Advantages and disadvantages
avg | Cons |
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Similar diets
- Rainbow Diet;
- Vegetable diet;
- Fruit diet.
Important terms
Cocktails are a great alternative to chocolates and delicious buns that are very hard to refuse. In order to lose weight while drinking cocktails, it is important to follow a few rules.
- Smoothies should not be drunk, but eaten with a small spoon, so that the feeling of satiety comes faster and reduces appetite;
- drink should be consumed 5 times a day;
- serving size for one serving - tall cocktail glass (250 g);
- be sure to peel persimmons, oranges, kiwi and tangerines;
- Hard fruits, root vegetables and vegetables (celery root, beets, carrots, apples, pears) pass through a fine grater;
- small greens should be chopped;
- All components of the smoothie must be mixed with a blender;
- The diet cannot be kept longer 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 the rules for exiting the diet so that the lost weight does not return in double volume;
- Maintain a water-drinking regime (no more than 3 liters per day).
Advice
The diet requires preliminary preparation. Within 5 days before starting a restricted diet, it is necessary to prepare the body: exclude flour, salty, sweet and fried foods from the diet. 2 days before the diet, it is necessary to reduce 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;
- by mixing sweet and sour varieties of fruit, you will get 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 the 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 training for a 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.
Smoothie diet reviews and 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 on the presented diet is not so great, but in a week you can adjust your weight by minus 3-4 kg. People suffering from gastropathy and pancreatic diseases have felt discomfort in recent days, but exacerbations of chronic gastrointestinal diseases have rarely been reported. The reviews are mostly positive. Dieting works, and if you end up following simple rules, you can keep your weight off for a long time.
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Dietary price
The smoothie diet can seem expensive compared to others due to the large amount of fresh fruits, berries and vegetables.