- 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 gentle, soft, insinuating. The birthplace of smoothies is England, where it is widely used by office workers as a lunch or light snack. A freshly prepared cocktail can be a very satisfying dish due to its high content of dietary fiber, which has 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 components for a smoothie diet. The weight loss process will start 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 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 the lightest drinks.
Breakfast | fresh juice from 2 oranges with the addition of a walnut, a slice of lime and sprouted grains. |
Lunch |
|
Dinner |
|
Afternoon snack |
|
Dinner |
|
Liquid smoothie diet
The drinking 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 |
|
Lunch |
|
Dinner |
|
Afternoon snack |
|
Dinner |
|
Indications
The smoothie diet is recommended for use for the purpose of weight correction and getting rid of extra pounds.
Authorized Products
You can use vegetables and low-calorie 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 flaxseeds to taste.
Table of permitted products
Proteins, g | Fats, g | 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 seasonings |
||||
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 |
||||
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 |
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 |
||||
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 |
Eggs |
||||
omelette | 9. 6 | 15. 4 | 1. 9 | 184 |
eggs | 12. 7 | 10. 9 | 0. 7 | 157 |
Fish and seafood |
||||
fish | 18. 5 | 4. 9 | 0. 0 | 136 |
Non-alcoholic drinks |
||||
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 |
||||
compote | 0. 5 | 0. 0 | 19. 5 | 81 |
juice | 0. 3 | 0. 1 | 9. 2 | 40 |
* data is per 100 g of product |
Fully or partially limited products
Ready-made 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 culinary products are prohibited.
The water and drinking regime is also limited: carbonated drinks, coffee and alcohol-containing products are prohibited. You should not consume fermented milk and dairy products with a fat content of more than 1. 5%.
Table of prohibited products
Proteins, g | Fats, g | Carbohydrates, g | Calories, kcal | |
---|---|---|---|---|
Fruits |
||||
canned fruits | 0. 5 | 0. 1 | 9. 5 | 40 |
Nuts and dried fruits |
||||
candied fruit | 2. 0 | 1. 0 | 71. 0 | 301 |
dried fruits | 2. 3 | 0. 6 | 68. 2 | 286 |
Snacks |
||||
potato chips | 5. 5 | 30. 0 | 53. 0 | 520 |
banana chips | 2. 3 | 33. 6 | 50. 7 | 519 |
Cereals and porridges |
||||
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 |
candies | 4. 3 | 19. 8 | 67. 5 | 453 |
Lukma | 2. 0 | 2. 1 | 75. 6 | 380 |
cookie | 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 |
Cakes |
||||
cake | 4. 4 | 23. 4 | 45. 2 | 407 |
Chocolate |
||||
chocolate | 5. 4 | 35. 3 | 56. 5 | 544 |
Raw materials and seasonings |
||||
mayonnaise | 2. 4 | 67. 0 | 3. 9 | 627 |
sugar | 0. 0 | 0. 0 | 99. 7 | 398 |
salt | 0. 0 | 0. 0 | 0. 0 | - |
Dairy |
||||
sour cream | 2. 8 | 20. 0 | 3. 2 | 206 |
Meat products |
||||
pork | 16. 0 | 21. 6 | 0. 0 | 259 |
salo | 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 |
cutlets | 16. 6 | 20. 0 | 11. 8 | 282 |
Sausages |
||||
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 chops | 10. 0 | 33. 0 | 0. 0 | 337 |
Bird |
||||
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 |
||||
cooking fat | 0. 0 | 99. 7 | 0. 0 | 897 |
Alcoholic drinks |
||||
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 |
liquor | 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 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 |
* data is per 100 g of product |
Smoothie diet, weekly menu (Meal plan)
Monday
Breakfast |
|
Lunch |
|
Dinner |
|
Afternoon snack |
|
Dinner |
|
Tuesday
Breakfast |
|
Lunch |
|
Dinner |
|
Afternoon snack |
|
Dinner |
|
Wednesday
Breakfast |
|
Lunch | milk-fruit smoothie with added greens. |
Dinner |
|
Afternoon snack |
|
Dinner |
|
Thursday
Breakfast |
|
Lunch |
|
Dinner |
|
Afternoon snack |
|
Dinner |
|
Friday
Breakfast |
|
Lunch | strawberry milkshake with sesame seeds. |
Dinner |
|
Afternoon snack |
|
Dinner |
|
Saturday
Breakfast |
|
Lunch |
|
Dinner |
|
Afternoon snack |
|
Dinner |
|
Sunday
Breakfast |
|
Lunch |
|
Dinner |
|
Afternoon snack |
|
Dinner |
|
Diet smoothie recipes
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 densities in equal proportions, for example grapefruit and apple. Diet smoothies should not contain sugar or sugar substitutes. Below are recipes with photos.
Banana-strawberry smoothie
Main components:
- half a ripe peeled banana;
- frozen or fresh berries (blueberries, blueberries, strawberries, raspberries) – 150 g;
- low-fat natural yogurt or low-fat kefir 1% – 150 ml;
- low-fat cottage cheese – 1 tbsp. l.
Recipe
Use a blender to blend the berries and banana until smooth, then add 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 cool. Mix kefir, cabbage, tender sprigs of dill 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 flaxseeds - 1 tbsp. spoon.
Recipe
Use a blender to beat all the ingredients and add ice cubes to the ready-made 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 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 into the blender bowl. Grind all the ingredients and pour a glass of water into the bowl. The resulting homogeneous consistency is ready for use.
Sicily smoothie to cleanse the body
The presented cocktail not only perfectly cleanses 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. ;
- watercress - 1 cup;
- celery – 4 sprigs;
- red bell pepper – 2 pcs. ;
- medium-sized ripe tomatoes – 3 pcs. ;
- garlic cloves – 4 pcs.
Recipe
Dice the tomatoes, carrots and bell peppers. 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 tomatoes at the end. It is better to drink this cocktail in the morning to start the process of cleansing the body 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 need to be prepared for the fact that the expected and final plumb lines will differ.
Quitting the diet
The correct tactics for exiting the diet will prevent you from regaining the weight 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 achieved. The presented dietary program is very easy to tolerate; after a month it can be repeated again.
Contraindications
- breastfeeding period;
- carrying a pregnancy;
- diseases of the kidneys and hepatic system.
The smoothie diet is contraindicated for anorexia, as well as for people who suffer 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 needs to eat well to support her own body and that of the child, providing the necessary micro- and macroelements.
Advantages and disadvantages
pros | Minuses |
---|---|
|
|
Similar diets
- Rainbow Diet;
- Vegetable diet;
- Fruit diet.
Important Terms
Cocktails are an excellent alternative to chocolates and delicious buns, which are very difficult to refuse. In order 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 (250 g);
- 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 need to be chopped;
- All smoothie components must be mixed using a blender;
- The diet cannot be followed for more than 7 days, because. . . low-calorie cocktails are unable 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 in double volume;
- Maintain a water-drinking regime (no more than 3 liters per day).
Adviсe
The diet requires preliminary preparation. Within 5 days before starting a limited 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 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, sherbet, etc. ;
- You can add a handful of your favorite nuts on top to a ready-made cocktail;
- You can use absolutely any juices, 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 come up with recipes yourself. You can add banana as an easily digestible component, 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 on the presented diet is not that big, but in a week you can adjust your weight by minus 3-4 kg. Those suffering from gastropathy and pancreatic diseases experienced discomfort in recent days, but exacerbations of chronic gastrointestinal diseases were rarely recorded. Reviews are mostly positive. The diet works, and if you follow simple rules at the end, you can fix your weight for a long time.
". . .When you put colorful cocktails on the table, it’s very beautiful, and guests are perplexed by such a diet. How tasty and healthy it is! Thanks to pomegranate smoothies, my hemoglobin level increased, and even my shortness of breath 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 get colds much less often, and I completely forgot about ARVI. Every time I come up with more and more new recipes, experimenting with permitted ingredients. For those who are considering it, I highly recommend trying this bright, juicy and delicious diet that is unlike any other. "
Diet price
The smoothie diet may seem expensive compared to others due to the high abundance of fresh fruits, berries and vegetables.