- Efficiency:5 kilos in 7 days
- Dates:7 days
General rules
Many people mistakenly think that smoothies are a drink. In fact, it is a nutritious, healthy, tasty and low-calorie mixture made using a blender from various food ingredients. A cocktail can replace a full meal 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 "
For effective weight loss, it is best 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 mash-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 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 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. |
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 3 days and is more suitable for cleansing the body. The basic premise for this method is to start the day with fruits 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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Clues
The smoothie diet is recommended for use with the purpose of correcting weight and getting rid of extra 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. 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 as desired.
List of permitted products
Proteins, gr | Fat, gr | Carbohydrates, gr | 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 |
honey | 0, 8 | 0, 0 | 81, 5 | 329 |
Dairy |
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low fat 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 cottage 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 |
* The data are per 100 g of product |
Fully or partially restricted products
Ready meals should not be cooked to ensure maximum retention of nutrients and vitamins. All smoked meats, dried fruits, marinades and pickles should be excluded from the diet. Chocolate, pastries, pastries and sweet cooking products are prohibited.
The water and drinking 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%.
List of prohibited products
Proteins, gr | Fat, gr | Carbohydrates, gr | 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 fruits | 2. 0 | 1. 0 | 71. 0 | 301 |
dried fruit | 2. 3 | 0, 6 | 68. 2 | 286 |
Snack |
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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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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 |
candies | 4. 3 | 19. 8 | 67, 5 | 453 |
Lukma | 2. 0 | 2. 1 | 75, 6 | 380 |
pretzel | 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 |
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whipping cream | 2. 8 | 20. 0 | 3. 2 | 206 |
Meat products |
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pork | 16. 0 | 21. 6 | 0, 0 | 259 |
Hello | 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 |
pate meat | 16. 4 | 23. 3 | 0. 4 | 277 |
cutlets | 16. 6 | 20. 0 | 11. 8 | 282 |
Sausages |
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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 |
sausages | 10. 1 | 31. 6 | 1. 9 | 332 |
sausages | 12. 3 | 25. 3 | 0, 0 | 277 |
pork stakes | 10. 0 | 33. 0 | 0, 0 | 337 |
Bird |
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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 |
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cooking fat | 0, 0 | 99, 7 | 0, 0 | 897 |
Alcoholic beverage |
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whiskey | 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 |
liquid | 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 |
grace | 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 |
Miranda | 0, 0 | 0, 0 | 7. 5 | 31 |
Pepsi | 0, 0 | 0, 0 | 8. 7 | 38 |
elf | 0. 1 | 0, 0 | 7. 0 | 29 |
* The data are per 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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Recipes for diet smoothies
Before preparing the cocktail, all products must be thoroughly washed, 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 must not contain sugar or sugar substitutes. Recipes with photos follow.
Banana-strawberry smoothie
Main components:
- half a ripe peeled banana.
- frozen or fresh berries (blueberries, blackberries, strawberries, raspberries) - 150 g.
- low-fat natural yogurt or low-fat kefir 1% – 150 ml.
- low-fat cottage cheese - 1 tbsp. large.
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 florets (150 g);
- spices;
- low-fat kefir as a base (150 ml).
Recipe
Boil the inflorescences for a few minutes, let them cool. Blend 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;
- crushed flax seeds - 1 tbsp. spoon.
Recipe
Use a blender to beat all the ingredients and add ice cubes to the finished cocktail.
Recipes for smoothies to cleanse 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 the apple. Cut the veins from the cabbage leaves and chop everything finely 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 composition is ready for use.
Sicilian smoothie for cleansing the body
The presented cocktail not only perfectly cleans the intestinal lumen, 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 pcs. ;
- cardamom - 1 cup;
- celery - 4 sprigs.
- red pepper - 2 pcs. ;
- ripe tomatoes of medium size - 3 pcs.
- garlic cloves - 4 pcs.
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 chopped peppers and carrots to the bowl. Mix everything until smooth 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 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 must be prepared for the fact that the expected and final lines will differ.
Stop dieting
The right strategy for exiting the diet will prevent you from regaining the pounds you 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 regime. If you follow these simple rules, you can avoid not only digestive problems, but also record the results you have achieved. The diet shown is very easy to tolerate; after a month it can be repeated again.
Contraindications
- breastfeeding period;
- carry 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 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 consume fruit and vegetable smoothies only as an addition to the main, nutritious food. An expectant or new mother must eat well to support her body and the child's, providing the necessary micro- and macronutrients.
Advantages and disadvantages
advantages | Disadvantages |
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Similar diets
- Rainbow Diet?
- Vegetable diet?
- Fruit diet.
Important Terms
Cocktails are a great alternative to chocolates and delicious buns, which are very hard to refuse. To lose weight when drinking cocktails, it is important to follow several rules.
- You should not drink smoothies, but eat them 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 (250g).
- be sure to peel persimmons, oranges, kiwis and tangerines.
- pass hard fruits, root vegetables and vegetables (celery root, beets, carrots, apples, pears) through a fine grater.
- Small greens should be chopped.
- All the ingredients of the smoothie must be mixed using a blender.
- The diet cannot be followed 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 the rules for exiting the diet, so that the lost weight does not return in double volume.
- Maintain a water consumption regime (no more than 3 liters per day).
Advice
The diet requires preliminary preparation. Within 5 days before starting a restricted diet, you need to prepare your body: 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 yogurt, low-fat kefir.
- You can add some 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, sherbet, etc.
- You can add a handful of your favorite nuts on top of a finished cocktail.
- You can use absolutely any juice, taking into account your taste preferences.
Comments from nutritionists
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 much, 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 few 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 fix your weight for a long time.
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Diet price
The smoothie diet may seem expensive compared to others due to the large abundance of fresh fruits, berries and vegetables.