Smoothie diet for weight loss and body cleansing

• 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 "smoothly"translates as gentle, soft, insinuating. The birthplace of the smoothie is England, where office workers widely use it as lunch or a light snack. A freshly prepared cocktail can be a very filling dish due to the high content of dietary fiber, which positively affects the work of the digestive tract. 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 (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	carrot juice 150 ml; 2 tomatoes with parsley and sorrel.
Dinner	rice or almond milk; strawberries and kiwi 2 pcs.
Afternoon snack	1 apple; berries; peaches 2 pcs.
Dinner	a glass of yogurt; muesli; 1 apricot.

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	orange juice 1 glass; pineapple slices.
Lunch	a handful of strawberries; half a glass of milk; sesame.
Dinner	celery stalk; 50 ml of carrot juice; 50 ml of pomegranate juice; a teaspoon of linseed oil.
Afternoon snack	half a glass of kefir; tomatoes 2 pcs. ; green salad with dill and sprouted grains.
Dinner	cucumber 1 pc. ; tomato 1 pc. ; sorrel; carrot juice 100 ml.

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
Vegetables and greens
vegetables	2. 5	0. 3	7. 0	35
Fruits
fruits	0. 8	0. 3	11. 5	56
Berries
berries	0. 7	0. 3	9. 4	44
Mushrooms
mushrooms	3. 5	2. 0	2. 5	thirty
Nuts and dried fruits
nuts	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
med	0. 8	0. 0	81. 5	329
Milk products
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
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
Turkey	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	4. 9	0. 0	136
Non-alcoholic beverages
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
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
Fruits
canned fruit	0. 5	0. 1	9. 5	40
Nuts and dried fruits
candied fruit	2. 0	1. 0	71. 0	301
dried fruit	2. 3	0. 6	68. 2	286
Snacks
chips	5. 5	30. 0	53. 0	520
banana chips	2. 3	33. 6	50. 7	519
Cereals and porridges
porridge	3. 3	1. 2	22. 1	102
Bakery products
bread	7. 5	2. 1	46. 4	227
Confectionery products
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
ice cream	3. 7	6. 9	22. 1	189
Cakes
stake	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	-
Milk products
cream	2. 8	20. 0	3. 2	206
Meat products
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
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
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
cooking fat	0. 0	99. 7	0. 0	897
Alcoholic beverages
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
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	mushy puree 100 g; kiwi 1 pc. ; iced peach tea.
Lunch	fruit cocktail of apple, kiwi and apricot; a glass of pineapple juice.
Dinner	pieces of chicken breast; sutlijaš; Herbal tea.
Afternoon snack	low-fat cottage cheese with pieces of fresh fruit; a glass of apple juice.
Dinner	beef soup; cream of mushroom soup; Herbal tea.

Tuesday

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

Wednesday

Breakfast	pear and pumpkin salad with natural yogurt; steamed oatmeal; cranberry juice (fresh or frozen).
Lunch	milk-fruit smoothie with added greens.
Dinner	chicken soup with small pieces of cooked chicken breast; a glass of jelly; muesli with berries.
Afternoon snack	a glass of carrot juice; lettuce leaves and some vegetables.
Dinner	salad puree of celery, apple, young leaf lettuce in olive oil; a glass of pineapple juice; blueberry cottage cheese.

Thursday

Breakfast	oatmeal with pieces of apricot and peach; a glass of grape juice; strawberry yogurt.
Lunch	2-3 fresh vegetables; onion soup; cucumber juice.
Dinner	fresh vegetable puree (simmered first, then with a blender); pieces of cooked turkey; a glass of herbal tea.
Afternoon snack	a glass of milkshake; fresh fruit.
Dinner	fresh vegetables with herbs; sutlijaš; a glass of pineapple juice.

Friday

Breakfast	oatmeal with a little fat cottage cheese; 1 green apple; a glass of herbal tea.
Lunch	strawberry milkshake with sesame.
Dinner	beef soup; fruit puree; a glass of fruit iced tea.
Afternoon snack	cream of mushroom soup; a glass of cucumber juice.
Dinner	puree of celery, apple and green salad in olive oil; Orange and lime smoothie with walnuts to taste.

Saturday

Breakfast	oatmeal with pieces of fruit; a glass of herbal tea.
Lunch	rice water; celery soup.
Dinner	chicken and bean soup; strawberry smoothie.
Afternoon snack	milkshake; fresh fruit.
Dinner	puree of previously stewed vegetables; a glass of orange juice.

Sunday

Breakfast	rice porridge with pieces of apricot; a glass of orange juice.
Lunch	tomato soup; a glass of herbal tea; orange jelly.
Dinner	cream of mushroom soup; a glass of cucumber juice.
Afternoon snack	any low-calorie fruit; milkshake with walnuts.
Dinner	oat pudding with fresh berries; fruit cocktail of kiwi, green apple and pineapple.

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
strengthening the immune system; effective weight loss; no harm to health; no restrictions; improving the work of the digestive tract; easy tolerability of diet components; improvement of skin and hair condition; "tasty" diet.	impossibility of a diet with an excessively active lifestyle; impossibility of using the diet for diseases of the renal system and liver; risk of indigestion.

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.

". . .When you put colorful cocktails on the table, it is very beautiful, and the guests are confused by such a diet. How delicious and healthy it is! Thanks to the pomegranate smoothies, my hemoglobin level increased and even my shortness of breath disappeared. This is incredible. I have been following this way of losing weight for a very long time, I try to set aside a week once a month and spend it entirely on smoothies. And I noticed that I began to catch colds much less often, and I completely forgot about ARVI. Every time I come up with more and more new recipes, experimenting with the allowed ingredients. For those considering it, I highly recommend trying this bright, juicy and delicious diet unlike any other. "

Dietary price

The smoothie diet can seem expensive compared to others due to the large amount of fresh fruits, berries and vegetables.