Smoothie diet for weight loss and cleansing the body

• 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	carrot juice 150 ml; 2 tomatoes with parsley and sorrel.
Dinner	rice or almond milk; strawberries and kiwi 2 pcs.
Afternoon snack	1 apple; berries; peaches 2 pcs.
Dinner	a glass of yogurt; muesli; 1 apricot.

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	orange juice 1 glass; pineapple slices.
Lunch	a handful of strawberries; half a glass of milk; sesame.
Dinner	celery stalk; 50 ml carrot juice; 50 ml pomegranate juice; a teaspoon of flaxseed oil.
Afternoon snack	half a glass of kefir; tomatoes 2 pcs. ; green salad with dill and sprouted grains.
Dinner	cucumber 1 pc. ; tomato 1 pc. ; sorrel; carrot juice 100 ml.

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	porridge puree 100 g; kiwi 1 pc. ; cold peach tea.
Lunch	fruit cocktail made from apple, kiwi and apricot; a glass of pineapple juice.
Dinner	chicken breast pieces; rice pudding; Herb tea.
Afternoon snack	low-fat cottage cheese with pieces of fresh fruit; a glass of apple juice.
Dinner	beef broth; cream of mushroom soup; Herb tea.

Tuesday

Breakfast	steamed oatmeal; pineapple and orange smoothie.
Lunch	celery soup; a glass of berry jelly.
Dinner	fish broth with small pieces of fish; a glass of iced tea to taste.
Afternoon snack	cocktail made from red apple, carrots, spinach, beets and dill; from oats.
Dinner	pureed vegetable salad in olive oil; a glass of apple juice.

Wednesday

Breakfast	pear and pumpkin salad with natural yogurt; steamed oatmeal; cranberry juice (fresh or frozen).
Lunch	milk-fruit smoothie with added greens.
Dinner	chicken broth with small pieces of boiled chicken breast; a glass of jelly; muesli with berries.
Afternoon snack	a glass of carrot juice; lettuce leaves and some vegetables.
Dinner	salad puree of celery, apples, young lettuce leaves in olive oil; a glass of pineapple juice; blueberry cottage cheese.

Thursday

Breakfast	oatmeal with apricot and peach pieces; a glass of grape juice; strawberry yogurt.
Lunch	2-3 fresh vegetables; onion soup; cucumber juice.
Dinner	puree from fresh vegetables (first simmer and then blend with a blender); pieces of boiled turkey; a glass of herbal tea.
Afternoon snack	a glass of milkshake; fresh fruits.
Dinner	fresh vegetables with herbs; rice pudding; a glass of pineapple juice.

Friday

Breakfast	oatmeal with low-fat cottage cheese; 1 green apple; a glass of herbal tea.
Lunch	strawberry milkshake with sesame seeds.
Dinner	beef broth; fruit porridge puree; a glass of fruity iced tea.
Afternoon snack	cream of mushroom soup; a glass of cucumber juice.
Dinner	puree of celery, apple and lettuce in olive oil; orange and lime smoothie with walnuts to taste.

Saturday

Breakfast	oatmeal with pieces of fruit; a glass of herbal tea.
Lunch	rice water; celery soup.
Dinner	chicken broth with beans; strawberry smoothie.
Afternoon snack	milkshake; fresh fruits.
Dinner	puree from pre-stewed vegetables; a glass of orange juice.

Sunday

Breakfast	rice porridge with apricot pieces; a glass of orange juice.
Lunch	tomato soup; a glass of herbal tea; orange jelly.
Dinner	cream of mushroom soup; a glass of cucumber juice.
Afternoon snack	any low-calorie fruit; milkshake with walnuts.
Dinner	oat pudding with fresh berries; fruit cocktail made of kiwi, green apple and pineapple.

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
strengthening the immune system; effective weight loss; no harm to health; no restrictions; improving the functioning of the digestive tract; easy tolerability of diet components; improvement of the condition of the skin and hair; "delicious" diet.	inability to diet with an overly active lifestyle; impossibility of using the diet for diseases of the renal system and liver; risk of digestive disorders.

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.