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 a drink. In fact, it is a nutritious, healthy, tasty and low-calorie mixture prepared using a blender from various food ingredients. A cocktail can replace a full lunch or dinner, depending on the ingredients used to prepare it. The smoothie diet promises to get rid of 2 extra pounds in a week without feeling a constant feeling of hunger and irritability against this background.

From English, literally the word "smooth"translates as soft, gentle, insinuating. The birthplace of smoothies is England, where it is widely used by office workers as a lunch or snack. A freshly prepared cocktail can be a very satisfying dish due to the content ofhigh in dietary fibers, which have a positive effect on the functioning of the digestive tract. The mixtures are easily digested and do not cause a feeling of heaviness after taking.

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 ingredients for 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 food consumed is reduced, snacks are eliminated, which has a positive effect on the weight loss process.

Variety

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 lighter drinks.

BREAKFAST	fresh juice from 2 oranges with the addition of a walnut, a slice of lime and sprouted grains.
lunches	carrot juice 150 ml; 2 tomatoes with parsley and sorrel.
dinner	rice or almond milk; strawberries and kiwi 2 pieces.
Afternoon snack	1 apple; berries; 2 peaches.
dinner	a glass of yogurt; muesli; 1 apricot.

Liquid smoothie diet

The drink 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 end with herbs and vegetables.

BREAKFAST	orange juice 1 glass; pineapple slices.
lunches	a handful of strawberries; half a glass of milk; sesame.
dinner	stalks of celery; 50 ml of carrot juice; 50 ml of pomegranate juice; a teaspoon of linseed oil.
Afternoon snack	half a glass of kefir; tomatoes 2 pieces; green salad with fennel and sprouted grains.
dinner	cucumber 1 pc. ; tomato 1 pc. ; sorrel; carrot juice 100 ml.

Indications

The smoothie diet is recommended for use in order to correct weight and remove excess pounds.

Authorized Products

You can use low-calorie vegetables and fruits to make smoothies. The basis of any diet 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 for taste.

Table of allowed products

	Proteins, g	Fat, Mr	Carbohydrates, g	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
honey	0. 8	0. 0	81. 5	329
milkweed
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	10. 0	4. 0	118
natural yogurt 2%	4. 3	2. 0	6. 2	60
Cheese 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
Turkey	19. 2	0. 7	0. 0	84
egg
omelette	9. 6	15. 4	1. 9	184
egg	12. 7	10. 9	0. 7	157
Fish and seafood
the fish	18. 5	4. 9	0. 0	136
Soft drinks
water	0. 0	0. 0	0. 0	-
Mineral water	0. 0	0. 0	0. 0	-
green tea	0. 0	0. 0	0. 0	-
Juice and compote
compote	0. 5	0. 0	19. 5	81
FLUID	0. 3	0. 1	9. 2	40
* The data are for 100 g of product

Fully or partially restricted products

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

The water and drink regime is also limited: carbonated drinks, coffee and products containing alcohol are prohibited. You should not consume milk and fermented milk products with a fat content of more than 1. 5%.

Table of prohibited products

	Proteins, g	Fat, Mr	Carbohydrates, g	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
dry 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
Cereal and porridge
porridge	3. 3	1. 2	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
marshmallows	0. 8	0. 0	78. 5	304
candy	4. 3	19. 8	67. 5	453
Lukma	2. 0	2. 1	75. 6	380
biscuit	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
ice cream	3. 7	6. 9	22. 1	189
confectionery
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	-
milkweed
sour cream	2. 8	20. 0	3. 2	206
Meat products
pork	16. 0	21. 6	0. 0	259
SALON	2. 4	89. 0	0. 0	797
ham	23. 0	45. 0	0. 0	500
ham	22. 6	20. 9	0. 0	279
raw smoked pork belly	7. 6	66. 8	-	632
meatloaf	16. 4	23. 3	0. 4	277
The kittens	16. 6	20. 0	11. 8	282
Sausage
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
duck	16. 5	61. 2	0. 0	346
you got	16. 1	33. 3	0. 0	364
game	34. 0	6. 5	0. 0	200
Oils and fats
cooking fat	0. 0	99. 7	0. 0	897
Alcoholic drink
whisky	0. 0	0. 0	0. 4	235
grog	0. 0	0. 0	0. 0	220
gin	0. 0	0. 0	0. 0	220
brandy	0. 0	0. 0	0. 1	239
alcoholic 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
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
Soft drinks
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
* The data are for 100 g of product

Smoothie Diet, Weekly Menu (Meal Plan)

Monday

BREAKFAST	Porridge puree 100 g; kiwi 1 piece; peach iced tea.
lunches	fruit cocktail made from apple, kiwi and apricot; a glass of pineapple juice.
dinner	chicken breast pieces; rice pudding; 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.
lunches	celery soup; a glass of berry jelly.
dinner	fish soup with small pieces of fish; a glass of iced tea to taste.
Afternoon snack	cocktail made from red apple, carrot, spinach, beet and fennel; 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).
lunches	milk-fruit smoothie with added greens.
dinner	chicken broth with small pieces of boiled chicken breast; a glass of jelly; muesli with berries.
Afternoon snack	a glass of carrot juice; lettuce leaves and some vegetables.
dinner	salad puree with celery, apple, young lettuce leaves in olive oil; a glass of pineapple juice; blueberry curd.

Thursday

BREAKFAST	oatmeal with pieces of apricot and peach; a glass of grape juice; strawberry yogurt.
lunches	2-3 fresh vegetables; onion soup; cucumber juice.
dinner	puree from fresh vegetables (boil first and then mix with a blender); pieces of boiled turkey; a glass of herbal tea.
Afternoon snack	a glass of milkshake; fresh fruit.
dinner	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.
lunches	strawberry milkshake with sesame seeds.
dinner	beef soup; fruit puree; a glass of iced tea with fruit.
Afternoon snack	cream of mushroom soup; a glass of cucumber juice.
dinner	mashed celery, apple and lettuce in olive oil; orange and lime smoothie with nuts to taste.

Saturday

BREAKFAST	oatmeal with pieces of fruit; a glass of herbal tea.
lunches	rice water; celery soup.
dinner	chicken bean soup; strawberry smoothie.
Afternoon snack	milkshakes; fresh fruit.
dinner	puree from pre-boiled vegetables; a glass of orange juice.

Sunday

BREAKFAST	rice porridge with apricot pieces; a glass of orange juice.
lunches	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; nut milkshake.
dinner	oat pudding with fresh berries; fruit cocktail made 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 good to mix foods of different densities in equal proportions, for example grapefruit and apple. Diet smoothies should not contain sugar or sugar substitutes. Below are the recipes with photos.

Banana-Strawberry Smoothie

Main components:

• half of a ripe banana peeled;
• frozen or fresh berries (cranberries, blueberries, strawberries, raspberries) - 150 g;
• low-fat natural yogurt or low-fat kefir 1% – 150 ml;
• low-fat cottage cheese - 1 tablespoon. 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 spoonful of cottage cheese. Banana can be replaced with peach or apricot.

Vegetable smoothie

Main components:

• a small bunch of fennel;
• broccoli florets (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, soft 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;
• crushed flax seeds - 1 tablespoon. 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 bowl. Grind all the ingredients and pour a glass of water into the container. The resulting homogeneous consistency is ready for use.

Smoothie from Sicily to cleanse the body

The presented cocktail not only cleans the intestinal lumen perfectly, but also improves the functioning 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 sprigs;
• red bell pepper - 2 pieces;
• medium ripe tomatoes - 3 pieces;
• cloves of garlic - 4 pieces.

Recipe

Cut the tomatoes, carrots and peppers into cubes. Pass the garlic cloves through a press and add the pulp to the blender bowl along with the bunches of herbs. Add the peppers and grated carrots to the bowl. Mix everything until it is homogeneous using a blender, add the tomatoes at the end. It is best to drink this cocktail in the morning to start the body cleansing process 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 for the fact that the expected and final bullet lines will change.

Leaving the diet

The right tactics for exiting the diet will prevent you from regaining the weight you have lost with difficulty. 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 regimen. If you follow these simple rules, you can avoid not only problems with digestion, but also record the results achieved. The presented diet program is very easy to tolerate, after a month it can be repeated again.

Contraindications

• breastfeeding period;
• carries a pregnancy;
• kidney and liver diseases.

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

For children

The diet is not intended for use in children.

During pregnancy and lactation

Pregnant and lactating women can consume fruit and vegetable smoothies only as an addition to the main meal and with nutritional value. An expectant or young mother must eat well to support her body and the child's, providing the necessary micro- and macroelements.

Advantages and disadvantages

pros	minuses
strengthening the immune system; effective weight loss; no harm to health; there are no restrictions; improving the functioning of the digestive tract; easy tolerability of dietary components; improvement of skin and hair condition; "Tasty" diet.	the inability to maintain a diet with an overly active lifestyle; the impossibility of using the diet for diseases of the renal system and liver; the risk of digestive disorders.

Similar diets

• Rainbow Diet;
• Diet with vegetables;
• Fruit diet.

Important terms

Cocktails are a great alternative to delicious chocolates and buns, which are very hard to refuse. To lose weight when drinking cocktails, it is important to follow some rules.

• You should not drink smoothies, but eat them with a small spoon, so that the feeling of satiety comes faster and the 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;
• pass hard fruits, root vegetables and vegetables (celery root, beets, carrots, apples, pears) on a fine grater;
• small greens must be chopped;
• All the ingredients of the smoothie must be mixed using a blender;
• The diet cannot be maintained for more 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 about the rules for exiting the diet so that the lost weight does not return to double volume;
• Maintain a regimen of drinking water (no more than 3 liters per day).

Advice

The diet requires advance preparation. Within 5 days before starting a limited diet, you must prepare your body: exclude flour, salty, sweet and fried foods from your diet. 2 days before the diet, you should 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 yogurt, low-fat kefir;
• You can add a little honey for taste;
• mixing sweet and sour varieties of fruit will give you a richer and more intense taste;
• avoid additives such as ice cream, cream, sorbet, etc. ;
• You can top with a handful of your favorite nuts in a ready-made cocktail;
• You can use absolutely any juice, taking into account your taste preferences.

Nutritionists' comments

Very often, leading nutritionists recommend smoothies to their patients as an addition to the weight loss process. You can find recipes yourself. You can add banana as an easily digestible ingredient, but this cocktail is best consumed immediately after training for 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.

Reviews of 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 varied and tasty and does not become boring. The weight in the presented diet is not so great, but in a week you can adjust your weight by minus 3-4 kg. Those suffering from gastropathy and pancreatic diseases experienced discomfort in the last days, but exacerbations of chronic gastrointestinal diseases were rarely recorded. The reviews are mostly positive. The diet works and if you follow simple rules in the end, you can control your weight 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 smoothie, my hemoglobin level increased and my shortness of breath even went away. This is incredible. I have been following this weight loss method 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 that is like no other.

The price of the diet

The smoothie diet may seem expensive compared to others due to the high abundance of fresh fruits, berries and vegetables.