- Efficiency:5 kg in 7 days
- Date:7 days
General rules
Many people mistakenly believe that a smoothie is a drink. In fact, it is a nutritious, healthy, delicious 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. Smoothie diet promises to get rid of 2 extra pounds in a week without constant hunger and irritation against this background.
From English, literally the word "
For effective weight loss, it is better to use fresh vegetables and fruits (except bananas and high-calorie grapes), natural juices and other low-calorie foods as components 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. The absence of hunger allows you to avoid unhealthy snacks between main meals. The daily calorie content of food intake is reduced, junk food is 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. This 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 |
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dinner |
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Afternoon snack |
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dinner |
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Liquid smoothie diet
The drink version lasts for 3 days and is more suitable for cleansing the body. The main condition of 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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Guidance
The smoothie diet is recommended to be used for the purpose of weight correction and getting rid of extra pounds.
Legal 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 to taste.
Table of permitted products
Protein, g | Fat, g | Carbohydrates, g | Calories, kcal | |
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Vegetables and vegetables |
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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 seasonings |
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ginger | 1. 8 | 0. 8 | 15. 8 | 80 |
cinnamon | 3. 9 | 3. 2 | 79. 8 | 261 |
Dear | 0. 8 | 0. 0 | 81. 5 | 329 |
dairy |
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skim 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 |
10% cream (low fat) | 3. 0 | 10. 0 | 4. 0 | 118 |
2% natural yogurt | 4. 3 | 2. 0 | 6. 2 | 60 |
Cheese and cottage cheese |
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cheese | 24. 1 | 29. 5 | 0. 3 | 363 |
0% cottage cheese (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 | - |
Juice and compote |
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compote | 0. 5 | 0. 0 | 19. 5 | 81 |
juice | 0. 3 | 0. 1 | 9. 2 | 40 |
* data is per 100 g of product |
Products are fully or partially restricted
Ready meals should not be cooked to ensure maximum preservation of nutrients and vitamins. All smoked meats, dried fruits, pickles and pickles should be excluded from the diet. Chocolate, baked goods, baked goods and sweet culinary products are prohibited.
The water and drink regime is also limited: carbonated drinks, coffee and products containing alcohol are prohibited. You can not take fermented milk and dairy products with a fat content of more than 1. 5%.
List of prohibited products
Protein, g | Fat, g | Carbohydrates, g | Calories, kcal | |
---|---|---|---|---|
fruits |
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canned fruit | 0. 5 | 0. 1 | 9. 5 | 40 |
Nuts and dried fruits |
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candied fruit | 2. 0 | 1. 0 | 71. 0 | 301 |
dried fruits | 2. 3 | 0. 6 | 68. 2 | 286 |
Snacks |
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potato chips | 5. 5 | 30. 0 | 53. 0 | 520 |
banana chips | 2. 3 | 33. 6 | 50. 7 | 519 |
Cereals and porridge |
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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 |
sweets |
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stock exchange | 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 |
sweets | 4. 3 | 19. 8 | 67. 5 | 453 |
Lukma | 2. 0 | 2. 1 | 75. 6 | 380 |
cookies | 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 |
cake |
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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 seasonings |
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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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sour 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 |
meat pate | 16. 4 | 23. 3 | 0. 4 | 277 |
cut cut | 16. 6 | 20. 0 | 11. 8 | 282 |
sausage |
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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 |
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 |
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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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cook fat | 0. 0 | 99. 7 | 0. 0 | 897 |
Alcoholic drinks |
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whiskey | 0. 0 | 0. 0 | 0. 4 | 235 |
nonsense | 0. 0 | 0. 0 | 0. 0 | 220 |
gin | 0. 0 | 0. 0 | 0. 0 | 220 |
brandy | 0. 0 | 0. 0 | 0. 1 | 239 |
alcoholic beverage | 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 |
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cola | 0. 0 | 0. 0 | 10. 4 | 42 |
coffee | 0. 2 | 0. 0 | 0. 3 | 2 |
Orange juice | 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 is 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 extra vegetables. |
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 seeds. |
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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Diet smoothie recipe
Before preparing the cocktail, all products must be thoroughly washed, peeled, seeded and cut into pieces. It is better to mix foods with different densities in equal proportions, for example grapefruit and apples. Diet smoothies must not contain sugar or sugar substitutes. Below is a recipe with a picture.
Banana-strawberry smoothie
Main component:
- half a ripe peeled banana;
- frozen or fresh berries (blueberries, blueberries, strawberries, raspberries) - 150 g;
- natural low-fat yogurt or low-fat kefir 1% - 150 ml;
- low-fat cottage cheese - 1 tbsp. l.
recipe
Use a blender to blend the berries and bananas until smooth, then add the kefir and blend again. At the end you can add a spoonful of cottage cheese. Bananas can be replaced with peaches or apricots.
Vegetable smoothies
Main component:
- 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 cool. Mix kefir, cabbage, tender stalks of dill and herbs to taste in a blender.
Festive smoothies for weight loss
Main ingredients:
- fresh or frozen strawberries - 6 berries;
- half ripe banana pulp;
- 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.
Smoothie recipes to cleanse the body
Vegetable smoothie to cleanse the body
Main ingredients:
- green apple - 1 pc. ;
- banana - 1 pc. ;
- peeled cabbage leaves - 1 cup;
- parsley - half a cup.
recipe
Peel bananas and apples. Cut the veins from the cabbage leaves and cut them all with a knife. You can tear the parsley with your hands and put the brush into the blender bowl. Mix all the ingredients and pour a glass of water into a bowl. The resulting homogeneous consistency is ready for use.
Sicilian smoothie 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 pcs. ;
- Watercress - 1 cup;
- celery - 4 stalks;
- red bell pepper - 2 pcs. ;
- medium-sized ripe tomatoes - 3 pcs. ;
- cloves of garlic - 4 pcs.
recipe
Chop tomatoes, carrots and bell peppers. Pass the cloves of garlic through a press and put the pulp into a blender along with the bunch of herbs. Add chopped peppers and carrots to a bowl. Mix everything until smooth using a blender, add 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 throughout the day.
In case of failure
If it fails, the diet can continue as usual, but you need to be prepared for the fact that the expected and final pipeline will be different.
Stop dieting
The right tactics to get off the diet will prevent you from regaining the weight you lost so hard. For three weeks after completing the smoothie diet, you should eat oatmeal for breakfast, meat or vegetable soup for lunch, and salad 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 achieved. The nutrition program presented is very easy to accept; after a month it can be repeated.
Contraindications
- breastfeeding period;
- carry pregnancy;
- diseases of the kidney and hepatic system.
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 breastfeeding
Pregnant and lactating women can consume fruit and vegetable smoothies only in addition to nutritious main meals. A pregnant or new mother needs to eat well to support her own body and the child, providing the necessary micro and macro elements.
Advantages and disadvantages
benefit | Minus |
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A similar diet
- Rainbow Diet;
- Vegetable diet;
- Fruit diet.
Important Terms
Cocktails are an excellent alternative to delicious chocolate and bread, which is very difficult to refuse. To lose weight when drinking cocktails, it is important to follow some rules.
- You can not drink a smoothie, but eat 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 (250 g);
- be sure to peel persimmons, oranges, kiwis and tangerines;
- pass hard fruits, root vegetables and greens (celery root, beets, carrots, apples, pears) through a fine grater;
- small vegetables need to be chopped;
- All smoothie components must be mixed using a blender;
- The diet should not be followed for more than 7 days, because. . . low-calorie cocktails cannot 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 in double amounts;
- Maintain a water-drinking regimen (no more than 3 liters per day).
Advice
Diets require advance 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 portion of soup, cereals and dairy products.
- use more fruit to make a thicker cocktail;
- The basis of the cocktail should be natural yogurt, low-fat kefir;
- You can add a little honey for taste;
- mixing sweet and sour types of fruit will give you a richer and more intense taste;
- avoid additives such as ice cream, cream, napkins, etc. ;
- You can add a handful of your favorite nuts above to the ready-made cocktail;
- You can use any juice, taking into account your taste preferences.
Comment from a nutritionist
Often, leading nutritionists recommend smoothies to their patients as an addition to the weight loss process. You can make your own recipe. You can add bananas as an easy-to-digest component, but this cocktail is best consumed immediately after training for quick recovery. Nutritionists argue 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
Diet cocktails are well tolerated and rarely lead 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. Those who suffer from gastropathy and pancreatic diseases experience discomfort in recent times, but exacerbation of chronic gastrointestinal diseases is rarely recorded. Reviews are mostly positive. Diets work, and if you follow simple rules in the end, you can improve your weight for a long time.
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Diet price
A smoothie diet may seem expensive compared to others because of the abundance of fresh fruits, berries and vegetables.