Smoothie for weight loss. Blender smoothie recipes with photos

Smoothie is a thick cocktail made from fruits, vegetables or berries with the addition of nutrient fillers to suit all tastes. This definition covers all the factors in the popularity of smoothies for healthy eating and weight loss. Let's analyze each one.

1. Smoothie consistency(density) allows them to be eaten with a spoon, rather than drinking them, which contributes to better satiety. Drinking tea, coffee, juice, milk, kefir - it doesn't matter, you don't have to chew, but it's the chewing process that sends the signal to the brain "I eat, I haveeat". When food is chewed, fermentation or digestion begins in the mouth, which allows for better absorption of nutrients. Drinks, on the other hand, do not give the desired feeling of fullness, after which you will get hungry very quickly.
2. Smoothies in their composition combineseveral flavors- sour, sweet, and sometimes even bitter and salty. Adding various spices adds extra color to the cocktail. But the variety of tastes is one of the important factors for full saturation.
3. Another factor that favors weight loss is the color palette of smoothies. Not only the variety of taste sensations gives a person a feeling of fullness, but alsocombination of different color shades. . . The rich variety of natural colors pleases the eye and allows you to feel a wave of positive emotions.
4. Smoothies will keep you from committing the "weight loss sin" of overeating. With them you can easilycontrol the portion, amount of ingredients and their calorie content. . . Most often, smoothie recipes are designed for a single serving, two at most. In the latter case, the smoothie should be shared with your neighbor.
5. Simplicity and speed of preparationsmoothies make this type of food ideal for those who are always in a hurry, as well as for those who are very hungry. It is enough to put all the ingredients in a blender and grind them - the dish is ready and the hunger break is bypassed.

What to add to healthy smoothies?

To fully enjoy smoothies and successfully lose weight on them, you need to know how to compose a slimming smoothie.

1. The basis of any smoothie is a liquid base in the amount of 1-2 glasses for 1-2 servings, respectively. Exactlyliquidmust first be poured into the blender so that the mixing process is uniform. When choosing a base, focus on your eating habits, as well as your taste and food preferences.

   Forthe basics of smoothiesadjust:

   • skimmed milk - turns a smoothie into a milkshake for a smooth flavor
   • yogurt - enriches smoothies with protein, probiotics and calcium;
   • kefir - together with yogurt makes the drink more nutritious and valuable in terms of nutrients;
   • freshly squeezed fruit juice - increases the nutritional value of the cocktail and improves the taste, but adds a lot of sugar (fructose), increasing its calorie content;
   • water is the most readily available component that will not add extra calories.

2. Fruits and berrieshalf a glass is the next most important component of a smoothie. They can be mixed together, made into cocktails on a single type of fruit, or even combined with vegetables and herbs. For healthy fruit smoothies, fruits and berries with less sugar are generally suitable. However, it's the dosage of the components that basically allows you to use all the fruits you like. A great alternative to berries and fresh fruit will be "frozen", which can be found in stores all year round. They make great refreshing cocktails that don't need to add ice or even a liquid base - frozen ingredients replace the two.

   What kindloads of berries and fruitsadjust:

   • bananasIt is one of the most popular smoothie ingredients that can be combined with many toppings: pears or apples, oatmeal or nuts, milk or yogurt, strawberries or kiwi. Bananas give the smoothie a thick consistency and a unique aroma;
   • pineapple- This tropical fruit is often found in healthy smoothies thanks to bromelain, known for its "slimming" properties. And pineapple smoothies have a nice acidity and freshness;
   • apples- the most affordable and consumed fruit, full of fiber, vitamins and fragrant juice;
   • kiwi and mango- these tropical "guests" have already become permanent on our table. By combining them with traditional apples and bananas, which, by the way, are tropical aliens too, you can get an amazing tasting exotic smoothie;
   • Strawberry- this berry is as attractive on the outside as it is delicious on the inside. It is rich in fiber, vitamins and antioxidants. And how beautiful it is, cut in half or in slices! Well, what is a smoothie without strawberries?
   • blueberries, currants, cranberries, cranberries, sea buckthornand other berries are a real reservoir of nutrients. Pick any one - your diet smoothies for weight loss will only get better.
   

3. Vegetables and greensadded in the volume of half a glass, as well as fruit garnishes. Green vegetables are the best source of vitamins, minerals, and fiber, so be sure to add them to improve digestion, maintain beauty, and overall health. Vegetables are also richer in vitamins than fruits, so include them often in your diet smoothie.

4. To giveadditional flavorsyou can add the following ingredients to smoothies:

   • thick yogurt (quarter cup) - for a thicker consistency;
   • honey (half a tablespoon) - for a sweeter taste;
   • dates, figs, prunes (3-4 pieces) - for greater density and sweetness;
   • cinnamon, ginger, cocoa powder, vanilla (half a teaspoon) - for complex aromas, more complex taste and faster metabolism.

5. Protein and energy supplements and superfoodshelps make smoothies not only a tasty and nutritious diet shake, but also a complete meal, balanced in protein, fat and carbohydrates. This includes:

   • sports protein mixtures (protein isolates and concentrates, casein);
   • linseed;
   • chia seeds;
   • spirulina;
   • acai berry;
   • Oat bran;
   • ground oatmeal;
   • ground nuts.

What foods should not be added to diet smoothies for weight loss

Now that you know how to create the perfect smoothie for a slim figure, it's worth checking out this list of "dangerous" ingredients to avoid. Carried away by losing weight on smoothies, it's easy to overdo it with "forbidden" products, which will take you away from the goal, or even completely demotivate you.

• Canned fruits and vegetablescontain a lot of added sugar because it is an excellent preservative. Do not buy them if you are on a diet. Take only fresh or frozen foods.
• Fatty dairy productsare high in calories. Of course, a banana, whipped with thick thick cream, combined with a guest of nuts, is just a picture, but you will have to completely forget about losing weight on such a diet.
• Dairy products filled with sugar contain added sugar, which has nothing to do with weight loss. Be sure to exclude yogurt, milkshakes, snowballs, and other foods that contain sugar.
• High-carbohydrate sports supplements are suitable for people who gain muscle mass and are not suitable for weight loss. So-called "gainers" contain a lot of unnecessary calories, which makes them absolutely unsuitable for weight loss. Choose only a protein that is low enough in carbohydrate (about 8g per 100g), or in which none.

Warning!If you are serious about losing weight and losing weight, be sure to read the composition of the products you buy. Pay attention to the sugar content, sweet additives (molasses, dextrose, maltodextrin, fructose and other sweets), the amount of fats and carbohydrates. Remember that even a small, so-called "good", sugary protein bar can ruin all your efforts just because it contains a high proportion of sugar in addition to protein.

Smoothie Recipes for Weight Loss

If you're new to smoothies, check out our selection of diet recipes for weight loss.

Strawberry banana smoothie: a recipe for a thin waist

Ingredients

• strawberries - 10 berries;
• ripe bananas - 2 pcs. ;
• skimmed milk - 2 tbsp;
• ground peanuts - 2 tbsp;
• vanilla - to taste;
• ice - optional.

Cooking mode :

1. Peel the bananas, cut them into slices.
2. Wash the strawberries, remove the stems.
3. If you are using ice, partially crush it first.
4. Place all ingredients in the bowl of a blender and start whisking on low speed, gradually increasing to high speed until smooth.
5. Pour the smoothie into glasses and serve.

Banana and kiwi smoothie: a recipe for weight loss

Ingredients

• kiwi - 2 pcs;
• ripe banana - 1 piece;
• skimmed milk - 1 tbsp;
• low-fat natural yogurt - 1 tbsp. ;
• almonds - for decoration;
• vanilla to taste.

Cooking mode :

1. Wash the kiwi, use a teaspoon to scoop out the flesh from the rind and place it in a mixing bowl.
2. Peel the bananas, cut them at random, add them to the kiwi.
3. Add the milk, yogurt and vanilla to the fruit and grind everything together with a blender until smooth.
4. Pour the smoothie into glasses and sprinkle chopped almonds on top.

Banana heavenly smoothie

Ingredients

• ripe bananas - 2 pcs. ;
• dates - 6 pieces;
• walnuts or other nuts - 2 tbsp;
• cocoa powder - 1 tbsp;
• water - 1 tbsp.

Cooking mode :

1. Peel the bananas, cut them into slices.
2. If necessary, pit the dates, rinse with hot water.
3. Place all the ingredients in a blender jug and grind until smooth.
4. Pour into glasses, decorate with a few nuts and serve.

Warning!Diet smoothies, which contain ingredients with a high sugar content (bananas, dates, figs, grapes, honey, etc. ), can be used for weight loss only during the day - for breakfast, lunch and asnack in between.

Pear and blueberry smoothie

Ingredients

• large ripe pears - 2 pcs. ;
• blueberries or blueberries - 150 g;
• fresh lettuce leaves - 1 bunch.

Cooking mode :

1. Wash the pears, remove the core.
2. Wash the salad, let the water drain and tear off the leaves with your hands.
3. Treat the berry as needed.
4. Place all the ingredients in a bowl and whisk with a blender until smooth.
5. Pour the cocktail into glasses, put a few berries on them for decoration.

Mango-orange yogurt smoothie

Ingredients

• natural low-fat yogurt - 100 ml;
• mango - 1 piece;
• orange - 1 piece;
• banana - 1 piece;
• honey - 1 teaspoon;
• ice cream to taste.

Cooking mode :

1. Peel the mango, remove the pit.
2. Peel the orange, divide it into quarters, remove the films.
3. Peel the banana, cut it into pieces.
4. Put the prepared fruits in a container, pour in yogurt, honey, add ice if desired.
5. Start whipping the shake on low speed, gradually increasing it until smooth.
6. Transfer to glasses and serve.

Oatmeal and blueberry smoothie

Ingredients

• blueberries - 0, 5 tbsp;
• oatmeal - 0. 25 tbsp;
• banana - 0, 5 pc;
• natural fat-free yogurt - 150 g;
• skimmed milk - 0, 5 tbsp;
• lemon zest - 0. 25 tbsp.
• ice cream - 1 cube.

Cooking mode :

1. Peel and slice the banana.
2. Pour the milk into a blender jug, add the yogurt and the rest of the ingredients.
3. Whisk everything at medium speed until smooth.
4. Transfer the smoothie to a glass, garnish with a lemon wedge and serve.

Fruit smoothie with banana and strawberry

Ingredients

• banana - 1 piece;
• blackberries - 12 berries;
• strawberries - 10 berries;
• pineapple - 15 pcs. ;
• spinach - 1 large bunch;
• skimmed milk - 350 ml;
• honey (optional) - 2 tbsp

Cooking mode :

1. Peel and slice the bananas.
2. Pour the milk into a blender jug, add the chopped banana and the rest of the ingredients.
3. Grind everything with a blender until smooth and serve immediately.

Green smoothie: a simple blender recipe

Ingredients

• celery - 2 stalks;
• spinach leaves - 1 handful;
• parsley leaves - 1 bunch;
• cucumber - 1 piece;
• banana - 1 piece;
• lemon - 1 piece

Cooking mode :

1. Peel the cucumber, cut it.
2. Wash the celery and cut it into small pieces.
3. Rinse the spinach and parsley if necessary.
4. Remove the skin from the banana, cut it into slices.
5. Fold the prepared ingredients into a bowl for beating, squeeze the lemon juice into it.
6. Whisk everything until smooth and pour into glasses.

Slimming green smoothie with celery

Ingredients

• celery - 4 stalks;
• green apples - 2 pcs. ;
• cucumber - 1 piece;
• ginger root - a piece of 2-3 cm;
• parsley - 1 bunch;
• lemon - 1 piece;
• sugar substitute - to taste and at will.

Cooking mode :

1. Rinse the celery, cut it into small pieces.
2. Wash the apples, peel and seed if you wish, cut them into slices.
3. Peel the cucumber, cut it.
4. Peel the ginger, cut it arbitrarily.
5. Squeeze the juice from the lemon.
6. Wash and dry the parsley.
7. Place all the ingredients in the bowl of a blender and add the sugar substitute if desired.
8. Stir in smoothie until smooth. If the drink is too thick, add clean water.

Green smoothie "Vitamin" for weight loss

Ingredients

• broccoli - 4 inflorescences;
• green apple - 1 piece;
• spinach - 100 g;
• carrots - 1 piece;
• orange juice - 250 ml.

Cooking mode :

1. Wash vegetables, herbs and fruits, cut at random so that it is easier to process with a blender.
2. Put everything in a blender jug, pour in the orange juice and beat in a blender, starting at low speed.
3. Finish whipping the shake when the consistency and color are even.
4. Pour into glasses and serve.

Slimming Detox

Smoothies are a great way to cleanse the body of toxins and toxins, boost metabolism, improve skin condition, and get a fresh appearance. This system is called detox. It has a beneficial effect on general well-being and energizes.

People have a particular need to detoxify themselveswho eat a lot of meat and fat, use sausages and flour products. It is highly recommended to carry out cleaning programs and those with bad habits - smoking and drinking alcohol.

The detox program should be carried out correctly, having previously prepared the body for cleansing. For a few days it is worth excluding from the diet foods with a large amount of fats and sugars, as well as sausages and smoked products. Coffee lovers are advised to refuse the invigorating drink during the entire cleaning period. At the preparatory stage, you need to eat more vegetables, fruits and berries, as well as drink plenty of clean water. After detoxing on smoothies, you need to escape - repeat the preparatory step, excluding harmful products and adding useful products.

Benefits of slimming cleansing smoothies:

• weightloss;
• reduction of food allergic reactions;
• improve the color of the skin of the face and body;
• get rid of digestive problems;
• strengthen the immune system;
• increased energy levels.

Here are some detox recipes for weight loss smoothies.

Slimming detox green smoothie

Ingredients

• green apple - 1 piece;
• spinach - 1 handful;
• celery - 1 stalk;
• pear - 1 piece;
• linseed oil - 1 tbsp

Cooking mode :

1. Wash the apple, roughly chop it and extract the juice.
2. Wash the spinach and celery, roughly chop the celery.
3. Wash the pear, cut it into large pieces, removing the core.
4. Pour the linseed oil and spinach in the mixer bowl into the apple juice, beat until smooth.
5. Then add the pear and celery, grind everything again until smooth.
6. Pour the cocktail into glasses and consume immediately.

Possibility of cooking:if you don't have a juicer, use the apple with the pulp, removing the seeds.

Advice:The green flaxseed oil detox smoothie is best eaten in the morning on an empty stomach, after drinking a few glasses of clean water.

Green smoothie for lunch

Ingredients

• banana - 1 piece;
• green apple - 1 piece;
• hazelnuts - 15 grains;
• spinach - 30 g;
• flax seeds - 1 tbsp;
• water - 100 ml.

Cooking mode :

1. Peel the banana, cut it arbitrarily.
2. Wash the apple, cut it into large pieces, remove the middle.
3. Grind the hazelnuts and water in a blender, add the spinach, chop again.
4. Whisk the apple, banana and flax seeds with the nut-spinach mixture.
5. Pour into glasses, decorate with a few walnuts and serve.

Fruit and vegetable smoothie

Ingredients

• apple - 1 piece;
• banana - 1 piece;
• nectarine - 1 piece;
• carrots - 1 piece;
• broccoli - 2 inflorescences;
• lemon - 1 piece;
• water -100 ml.

Cooking mode :

1. Roughly chop the apple, remove the core.
2. Peel the banana and cut it into slices.
3. Remove the bone from the nectarine, cut it into pieces.
4. Peel the carrots, cut them.
5. Put all the ingredients in a blender jug, pour in the lemon juice and water.
6. Whisk the smoothie on medium speed until smooth, pour into glasses and serve.

Vegetable detox smoothie

Ingredients

• celery - 2 stalks;
• cherry tomatoes - 5 pcs. ;
• sweet pepper - 1 pc. ;
• spinach - 1 handful;
• parsley - 1 small bunch.

Cooking mode :

1. Wash and dry the vegetables and herbs.
2. Remove the seeds from the pepper, cut it into quarters.
3. Chop the herring, lightly chop the parsley.
4. Place all the ingredients in a blender and blend until smooth.
5. Transfer the smoothie to bowls and serve.

Mango green smoothie

Ingredients

• lettuce leaves - 1 bunch;
• spinach - 1 bunch;
• mango - 2 pcs. ;
• large green apple - 2 pcs. ;
• ice - 4 cubes.

Cooking mode :

1. Peel the mango with a peeler, pit it and chop it.
2. Squeeze the juice from the apples, tear the lettuce leaves with your hands.
3. Pour the juice into a mixing bowl, add ice, pieces of mango, spinach leaves and lettuce.
4. Beat everything at a slow speed, then shift to a higher speed.
5. Pour the smoothie into glasses and serve.

Advice:if you are using frozen fruit, you do not need to add ice to the cocktail.

Detox cleansing shakes can be consumed throughout the day, replacing all meals of the day. In this case, cleaning can be carried out for 1-2 days. If you are using smoothies just for weight loss, replace them with 1 to 2 meals a day. For example, a fruit smoothie for breakfast or the first snack, or a vegetable smoothie for dinner or a late snack.