Do you know what Alessandra Ambrosio, Jessica Alba, Blake Lively, Gwyneth Paltrow and Rosie Huntington-Whiteley have in common? In addition to the fact that all these Hollywood actresses are incredible beauties with impeccable figures, they all actively use weight loss shakes and have their own recipes for this drink.
For example, Alessandra uses them to improve the effectiveness of her workouts, Jessica replaces several meals a day with them, Lively organizes fasting days with them, Paltrow uses them daily, and Rosie starts her morning with them. The result of such a diet is obvious: all the girls look amazing. Shouldn't we follow their example?
What it is
Before losing weight with smoothies, you need to find out what it is and how it differs from the same fresh drink. It is a sweet (pay attention! ) thick drink made from berries, fruits, herbs or vegetables with the addition of juice. That's why common recipes include honey, sugar, nuts, stevia, molasses, jam, sweeteners, and other sweeteners. But as part of a healthy diet and diet, these components are eliminated, which helps reduce calories.
Unlike natural juices, smoothies contain not only the liquid part of the components, but also the pulp. In addition, some peel fruits and vegetables from seeds, peels and membranes, while others grind all this "good" so as not to lose a single gram of vitamins. Therefore, they contain many more nutrients, are more nutritious and provide a long-lasting feeling of satiety. This is very important for losing weight, since you will not have to fight the hated hunger, which means that the risk of failure is minimal.
The second difference: a juicer is used to make fresh juices and a blender or mixer is used to make smoothies.
Why is it called that?The word "smoothie" goes back to the English "smooth", which translates as "soft, smooth, pleasant. "
Effect on the body
Main benefits of smoothies:
- retain plant fibers, antioxidants and vitamins;
- contain easily digestible carbohydrates, which increases vivacity, energy, improves mood and increases performance;
- have an anti-stress effect;
- strengthen the immune system;
- cleanse the body of waste and toxins;
- improve digestion thanks to fiber;
- quench and quench thirst at the same time;
- promote weight loss.
The last property is the most important, since many consider this drink to be the basis of a dietary diet. And it is not in vain:
- normalization of digestion leads to the fact that fats are not used as reserves, but are converted into useful energy;
- cleansing the intestines can remove a couple of kilograms;
- prolonged saturation leads to a decrease in the total daily calorie intake and allows you to maintain the diet to the end;
- improve metabolism activates lipolysis;
- removing excess fluid from the body means losing another 1-2 kg;
- eliminating cholesterol plaques also promotes weight loss;
- The puree consistency of cocktails normalizes the water-salt balance.
Therefore, smoothies have an ongoing benefit for health in general and weight loss in particular. It is true that to extract it it is necessary to be able to prepare it correctly. After all, the presence of high-calorie foods and sweeteners in the composition can lead to the opposite result.
Through the pages of history.No one knows exactly who and when he invented this drink and called it that. The first version says that the term appeared among hippies, and the second states that these cocktails were invented by Pacific surfers.
guys
There are different types of shakes and it is necessary to know which ones can be used to lose weight and which ones cannot.
burning fat
Some foods contain substances that activate the production of growth hormone. These are vitamin C, taurine, methionine, magnesium and iodine. Under its influence, cells begin to divide intensively (nails thicken, hair stops falling out and becomes thicker, muscle mass increases), which requires additional energy from the body. This leads to the consumption of fat reserves.
Another group of foods has the so-called "negative calorie content": more energy is spent processing them than they can provide to the body. And again fat reserves are consumed.
These products are called fat burners and, if you prepare a smoothie with them, the effect will not take long to arrive. Here is your list:
Vegetables:
- broccoli;
- carrot;
- cucumbers;
- Tomatoes;
- kale;
- beet;
- pumpkin;
- cauliflower.
Greenery:
- leaf salad;
- arugula;
- celery;
- asparagus;
- spinach;
- Sorrel.
Fruit:
- avocado;
- pineapples;
- oranges;
- grapefruits;
- Kiwi;
- lemons;
- mango;
- tangerines;
- apples.
Berries:
- strawberry;
- blueberry;
- raspberries;
- currant;
- blueberry.
Beverages (for dilution):
- Pineapple juice;
- water;
- Green Tea;
- kefir;
- mineral water;
- tomato juice.
Fat burning shakes are the most effective for eliminating fat deposits in problem areas of the body, they can be used to lose abdominal fat.
Dietary
Losing weight is only possible if you burn more calories per day than you eat. Consequently, it is necessary to increase physical activity and reduce caloric intake. Diet shakes made from foods with a minimum amount of calories will help with this. They are prepared mainly from vegetables, since berries and fruits contain more sugar.
Recommended products (calorie content less than 40):
| Products | calories |
|---|---|
| watermelons | 27 |
| Broccoli | 3. 4 |
| Blueberry | 39 |
| grapefruits | 35 |
| melons | 35 |
| Blackberry | 3. 4 |
| Zucchini | 24 |
| Brussels sprouts | 35 |
| Cabbage | sixteen |
| savoy cabbage | 28 |
| Cauliflower | thirty |
| Blueberry | 28 |
| lemons | 3. 4 |
| tangerines | 38 |
| Carrot | 35 |
| kale | 25 |
| cucumbers | 14 |
| Grapefruit | 38 |
| Tomatoes | 24 |
| Lettuce leaf | sixteen |
| Celery | 3. 4 |
| Pumpkin | 22 |
| Spinach | 23 |
But it is not recommended to abuse these products (calorie content above 50):
| Products | calories |
|---|---|
| Avocado | 160 |
| Pineapples | 52 |
| Bananas | 96 |
| Grape | 72 |
| Cherry | 52 |
| grenades | 72 |
| Durian | 147 |
| Dad | 77 |
| mango | 60 |
| sea buckthorn | 82 |
| red rowan | fifty |
| rowan chokeberry | 55 |
| Jerusalem artichoke | 61 |
| feijoa | 61 |
| Khaki | 67 |
| Cherries | 52 |
| Garlic | 149 |
| Blackberry | fifty |
| Hip | 109 |
Diet shakes are recommended for general weight loss as part of any weight loss program.
detox
Making smoothies from foods known for their cleansing properties is a great detox drink. They can be used to organize fasting days.
What we cook from:
- of vegetables: lettuce, dill, celery, parsley;
- from drinks: mineral water, freshly squeezed juices, green tea;
- from vegetables: beets, carrots, cabbage, cucumbers, pumpkins;
- oats and bran;
- of nuts;
- of dried fruits;
- from fruits: plums, apples, cherries, lemons, peaches, pears, apricots, grapefruits, oranges;
- of berries: black currant, strawberry, blueberry, lingonberry, gooseberry.
What we try not to add:
- alcohol;
- coffee;
- condiments;
- radish;
- spices;
- seeds;
- black tea;
- spinach;
- Sorrel.
Detox shakes are recommended for general cleansing of the body, as well as for cleansing certain organs and systems.
Dairy/protein/protein
If you dilute fruits and berries in a smoothie with milk, kefir, yogurt or whey, they will become a good source of protein for the body. During weight loss, it plays an important role. In its deficiency, energy begins to be extracted mainly from muscle fibers, rather than from fat reserves. Its decomposition leads to general exhaustion of the body. Proteins prevent this, promote the construction of muscle mass and redirect all forces towards burning adipocytes.
Protein shakes are suitable for those who actively play sports and are not only losing weight, but are sculpting their body so that it is lean, beautiful and sculpted.
This is interesting.In American bars, there is a distinction between "thick" and "thin" shakes. The latter does not contain additional sweeteners and eliminates the natural sugar contained in berries and fruits.
kitchen functions
The good thing about smoothies is that they are quick and easy to prepare at home in a blender or with a blender. However, there are also secrets here that can make it even more useful and effective.
General recommendations
Smoothie components: solid components (fruits, vegetables, herbs, berries) and liquid components (usually juices or water). Canned products are not used. But frozen fruits and berries will be useful in hot weather.
To lose weight, you cannot prepare smoothies with only fruits, since they contain a lot of fructose and glucose. It is better to dilute with green leafy vegetables and vegetables. All ingredients must be natural, it is better to use seasonal products. They must be washed thoroughly.
Some people recommend removing the skin, seeds, pith, and albedo (the white subcutaneous layer of citrus fruits) from fruits and vegetables because they can contain toxins and cause a softer texture. But everyone decides for themselves. Albedo, for example, has a very high concentration of useful substances.
There is a heated debate about soy milk in smoothies. On the one hand, it reduces the total calorie content and is ideal for vegetarians. On the other hand, lately there is more and more talk about soy as a genetically modified product.
Many vitamins and minerals are absorbed only with the help of fats. Therefore, it is recommended to add 1 teaspoon of any of the products that contain fat to the smoothie: mashed avocado, olive oil or sour cream.
Advice.To properly prepare a smoothie in a blender, you need the highest grinding speed.
universal recipe
- Squeeze out the juice used for dilution.
- Tear leafy greens with your hands.
- Blend herbs and freshly squeezed juice (can be replaced with water, green tea or dairy drinks) in a blender for 1 minute.
- Cut the fruits and vegetables into large pieces and add them to the blender along with the berries. Beat for 1-1, 5 minutes.
- Pour into a glass, decorate with sprigs of mint (traditional garnish), whole berries and ground walnuts (be careful with them: they are very high in calories and can spoil your weight loss results).
Ideal proportions
- Fruit and berry smoothies = 40% leafy greens + 60% fruits and berries.
- Vegetables = 70% vegetables + 30% fruits and berries.
- Vegetables = 40% vegetables + 40% green leafy vegetables + 20% fruits and berries.
The amount of liquid foundation is selected "by eye. "If you need a nutritious cocktail that acts as a stand-alone dish and replaces a full meal, add no more than 50 ml per serving (250-300 ml). In summer, to quench thirst, you can drink more liquid: 100-150 ml.
Some supplements in minimal quantities (literally a pinch) will help enhance the fat burning effect:
- vanillin;
- goji;
- ginger;
- cocoa powder;
- cinnamon;
- Peruvian poppy;
- walnuts;
- protein;
- Bee pollen;
- flax, sesame, chia, hemp, pumpkin, sunflower seeds;
- spirulina, seaweed, chlorella;
- grated lemon.
Ideal combinations
Fruit:
- banana + pineapple + green apple + spinach;
- banana + peach + cucumber + lettuce;
- banana + dates + avocado + lettuce + soy milk + cinnamon powder;
- banana + green apple + strawberry;
- green apple + apricot + carrots + spinach;
- green apple + kiwi + strawberry;
- green apple + strawberry + black currant.
Vegetables:
- bell pepper + green apple + lettuce + pumpkin seeds;
- carrots + green apple + cucumber + avocado + spinach;
- carrots + beet + cucumber + green apple + lettuce + parsley;
- carrots + celery + green apple;
- cucumber + broccoli + pineapple;
- pumpkin + carrots.
Green:
- banana + pineapple + spinach + avocado;
- banana + green apple + lettuce;
- green apple + celery stalks + lettuce + spinach + parsley + almond milk;
- mango + cucumber + lettuce.
If you are going to prepare your own recipe, remember the golden rule: the ideal drink includes no more than 5 solid ingredients, 1-2 spices and 1 liquid to dilute.
You cannot add ice cream, jams, sugar or any other sweetener that increases the calorie content and is detrimental to weight loss.
Interesting fact.In American bars, milkshakes are also divided into types according to the effect they have. Before placing the order, the customer is asked what exactly he wants: relax or cheer up, cheer up or calm down, quench his thirst or eat.
Weight loss plans
Once you master the art of making smoothies, it's time to choose a weight loss program and learn how to drink it correctly. The results will also largely depend on this.
First you need to distribute its types by meals:
- For breakfast it is better to drink the most calorie-rich fruit smoothies that will charge you with energy throughout the day;
- for lunch, make them as nutritious and thick as possible, vegetables and multi-ingredient ones are suitable;
- For dinner, greens would be an ideal option, as they improve digestion, preparing the gastrointestinal tract for a night's rest;
- for lunch and snack, before or after training (+/- half an hour), drink protein shakes: they will preserve muscle mass;
- In the evening, you can drink a single-ingredient drink (for example, orange or strawberry) with a small addition of low-fat kefir.
Now directly to the weight loss plans.
fasting day
During the day, it is necessary to drink 2. 5 liters of plain water and 1 liter of low-calorie detox smoothie in small portions (it is better to take the simplest recipes, from 1 to 2 products). For the first 2 months, perform such downloads weekly and then once every 2 weeks. The result is minus 1-1. 5 kg per day.
Mono-diet
You will have to completely abandon solid foods and replace all meals with shakes. It may be different, it may be for some specific products (for example, focus on vegetables, greens or fruits). A significant drawback of such weight loss is intestinal disorders at the end of the diet, since the stomach does not get used to digesting solid foods. Duration: 3 to 7 days, not anymore. The result is minus 3-4 kg.
Diet
The smoothie diet does not involve replacing all meals with these drinks, but only one or two. This allows you to avoid problems with the gastrointestinal tract. Typically, breakfast is chosen because it is important to get a boost of energy for the day in the morning and/or instead of dinner to relieve the work of the stomach at night. Duration: 1-2 weeks. The result is minus 5-6 kg.
As a sports accessory
In the context of a healthy diet or any diet, protein shakes can be drunk not only to lose weight, but also to maintain and build muscle mass. To do this, you should drink the drink 30-60 minutes before training and at the same time after.
Regular use
To maintain a normal weight and not gain extra pounds, it is useful to drink a glass of diet shake at lunch or snack as a preventive measure in the context of a healthy diet.
A tablespoon of tar.Frequent consumption of smoothies leads to the development of dental cavities.
Recipes
Since the blender still has a much lower power and blending speed, we offer recipes for a blender that is ideal for making smoothies.
*Note.The calorie content of each dish is indicated per 100 ml of drink and not based on the proportions prescribed in the recipe.
Vegetable smoothies
- Pumpkin (40 kcal)
Coarsely chop the pumpkin pulp (250 g) and 1 banana. Pour 100 ml of 1% kefir. Beat in a blender.
- Broccoli (75 kcal)
Tear off lettuce leaves (50 g) with your hands and pour 200 ml of 1% kefir. Beat in a blender. Add chopped broccoli (150 g), add coriander seeds (10 g). Mix.
A hearty broccoli drink can replace a full lunch. It is also called cream soup.
- Beetroot (90 kcal)
Cut the spinach (150 g) and asparagus (250 g) into large pieces with your hands. Pour beet juice (150 ml), beat in a blender. Add the boiled beet (150 g), cut into large pieces, and 2 figs. Beat the ingredients again.
This dish is an even more delicious lunch than broccoli.
- Carrot (79 kcal)
Chop 1 carrot and 1 green apple. Pour 100 ml of 1. 5% milk and 100 ml of Greek yogurt. Add 50 g of oats. Beat in a blender.
fruit smoothies
- Kiwi (63 kcal)
Chop 2 kiwis, add 50 g of oats, pour 200 ml of skimmed kefir.
- With pineapple (60 kcal)
Chop 1 banana, 1 hard pear, 100 g pineapple, add 5 strawberries. Pour 100 ml of soy milk. Defeat.
- With grapefruit (80 kcal)
Cut ½ grapefruit and ½ orange (without white fibers) into large pieces, pour over them 200 ml of skimmed yogurt without additives or colorings. Beat in a blender.
- Avocado (100 kcal)
Grind 50 g of parsley, dill, coriander leaves. Pour 200 ml of still mineral water. Defeat. Cut 2 cucumbers, 2 avocados into pieces and add to the green mass. Sprinkle with a pinch of sea salt and black pepper. Pour 50 ml of lemon juice. Mix with a blender.
A very satisfying and tasty drink that can easily replace any meal.
- Banana (60 kcal)
Coarsely chop 200 g of banana pulp, 150 g of kiwi and add 5-6 pitted plums. Pour natural skimmed yogurt (200 ml). For flavor, add 10 g of honey.
green smoothies
- Celery (44 kcal)
Mix chopped parsley, dill and arugula until you obtain a total of 200 g. Chop 3 stalks of celery. Add 200 ml of kefir (minimum fat content), ½ tsp. olive oil. Beat in a blender.
- With spinach (47 kcal)
Mash 100 g of spinach and pour in 100 ml of cold green tea. Defeat. Add 50 g of green apple and kiwi cut into pieces.
- With spinach and celery (30 kcal)
Pour large pieces of spinach leaves and celery stalks (100 g each) with mineral water (100 ml). Mix in a blender. Add 50 g of green apple, kiwi and cucumber. Beat again.
"Star" recipes
- Green from Alessandra Ambrosio (50 kcal)
Cut 400 g of spinach and pour in 400 ml of almond milk. Defeat. Cut 1 apple and 1 banana into pieces, add them to the spinach and milk mixture along with 50 g of oats. Add a pinch of cinnamon and a tablespoon of coconut oil. Stir again.
Divide into 2 servings and drink half an hour before training and half an hour after training.
- Jessica Alba Cabbage (58 kcal)
Coarsely chop the kale (400 g) and mix with Greek yogurt (200 ml). Add 50 g of raspberries and blackberries, 20 ml of honey. Beat again.
Drink instead of breakfast or lunch.
- Blake Lively Apple (54 kcal)
Coarsely chopped celery stalks (100 g), chopped cilantro (10 g) and pour coconut water (100 ml). Mix. Add chopped kiwi (2 pieces), avocado (1 piece). Mix in a blender.
This is how Blake Lively organizes fasting days.
- Gwyneth Paltrow's coconut (45 kcal)
Chop the pulp of 1 coconut, pour the coconut milk from the same fruit, add 100 ml of aloe juice and 20 g of chopped cilantro. Defeat.
Paltrow claims that with regular use of this drink, fasting days are not needed: it perfectly cleanses all organs and systems from toxins.
- With chia seeds from Rosie Huntington-Whiteley (59 kcal)
Pour chopped cabbage (200 g) with coconut milk (200 ml). Mix. Add avocado (1 pc. ), apple (½), chia seeds (10 g). Beat in a blender.
Rosie drinks this drink every morning instead of breakfast.
winter smoothies
- Chocolate (109kcal)
Mix frozen raspberries (250 g), honey (10 g), low-fat fermented baked milk (100 ml), dark chocolate (30 g) in a blender.
- Apple (30 kcal)
Apples are in stores all year round, so you can use them to prepare diet drinks even in winter. 100 g of any vegetables (required in the cold season to increase immunity) are poured with 200 ml of mineral water. Add 100 g of chopped apples and the same amount of kiwi. Beat again.
- Tangerine (48 kcal)
Pour 100 ml of skimmed kefir and 100 ml of orange juice into the slices of three tangerines. Defeat. Add a couple of frozen berries on top. An excellent option to lose weight during the New Year holidays.
Other recipes
- With oats (79 kcal)
Cut 1 slightly green banana, add 100 ml of soy milk and 100 ml of Greek yogurt. Defeat. Add 50 g of oats, a pinch of cinnamon and 10 ml of honey. Mix.
- Kefir (43 kcal)
Pour 50 g of crushed wheat sprouts with 200 ml of low-fat kefir and 50 ml of natural yogurt. Mix. Add 100 g of strawberries and 10 ml of honey. Beat again.
- With cottage cheese (62 kcal)
Mix 400 g of skimmed cottage cheese, 150 g of blueberries, 200 ml of skimmed milk. The ideal protein drink recipe for athletes.
These are the best shakes for weight loss, recommended by nutritionists and with many positive reviews. Be sure to try different recipes to see which one works best for you. All organisms are so different that some lose weight thanks to banana smoothies, despite their high calorie content, while for others it is enough to drink a glass of green tea every day to maintain their normal figure.