Smoothies for weight loss. Blender Smoothie Recipe with Photos

Smoothie is a thick cocktail based on fruits, vegetables or berries, and added nutritious fillers suitable for various tastes. This definition covers all the factors that make smoothies popular in terms of healthy eating and weight loss. Let us analyze one by one.

1. Smoothie consistency(Density) Allows them to eat with a spoon instead of getting drunk, which helps to feel better full. Drink tea, coffee, juice, milk, kefir-anyway, you don't need to chew, but the process of chewing sends a "I eat, I eat" signal to the brain. When food is chewed, fermentation or digestion begins in the mouth, which helps to better absorb nutrients. On the other hand, beverages will not bring the required satiety, and you will feel hungry very quickly afterwards.
2. Smoothie combination in a combinationSeveral flavors-Sour, sweet, and sometimes even bitter and salty. The addition of various spices adds extra color to the cocktail. But the diversity of flavors is one of the important factors for complete saturation.
3. The smoothie color scheme is another favorable factor for weight loss. Not only does the diversity of taste give people a sense of satiety,Combination of different shades. . . The rich and varied natural colors are pleasing to the eye and make you feel a positive emotion.
4. Smoothies can prevent you from committing the "crime of weight loss" of overeating. With them, you can easilyControl the serving size, ingredient size and calorie content. . . In most cases, only one smoothie recipe is designed, with a maximum of two. In the latter case, you should share the smoothie with your neighbors.
5. Simplicity and speed of preparationSmoothies make this food ideal for those who are always in a hurry and those who are severely hungry. It is enough to put all the ingredients in a blender and grind-the dish is ready and the hunger pangs can be bypassed.

What to add to the diet smoothie?

To fully enjoy smoothies and successfully lose weight, you need to know how to make weight loss smoothies.

1. The base of any smoothie is a liquid base, and the amount is 1-2 cups and 1-2 servings respectively. ExactlyliquidIt must be poured into the mixer first to make the mixing process uniform. When choosing a base, please pay attention to your eating habits, as well as tastes and dietary preferences.

   forSmoothie basicsfit:

   • Skim milk-turn smoothies into milkshakes for a mild flavor
   • Yogurt-a smoothie rich in protein, probiotics and calcium;
   • Kefir-together with yogurt make the beverage more nutritious and valuable in terms of nutrition;
   • Freshly squeezed fruit juice-increased the nutritional value of the cocktail and improved the taste, but added a lot of sugar (fructose), which increased its calorie content;
   • Water is the most readily available ingredient and does not add extra calories.

2. Fruits and berriesThe half glass is the next most important part of the smoothie. They can be mixed with each other, made into a cocktail with only one kind of fruit, or even mixed with vegetables and herbs. For weight loss fruit smoothies, fruits and berries with less sugar are usually suitable. However, in general, the dosage of the ingredients allows you to use any fruit you like. "Frozen" is an excellent alternative to fresh berries and fruits and can be found in stores all year round. They make refreshing cocktails that don’t require ice or even a liquid base—the frozen ingredients replace both.

   What kindBerry and fruit fillingfit:

   • bananaIt is one of the most popular smoothie ingredients and can be combined with a variety of ingredients: pear or apple, oatmeal or nuts, milk or yogurt, strawberry or kiwi. Bananas give smoothies a thick consistency and unique aroma;
   • Pineapple-Due to bromelain, this tropical fruit often appears in dietary smoothies. Bromelain is known for its "weight loss" properties. Pineapple smoothie has a pleasant sour taste and freshness;
   • Apple-The most affordable and most commonly consumed fruit, rich in fiber, vitamins and fragrant juice;
   • Kiwi and mango-These tropical "guests" have become regulars at our table. Combine them with traditional apples and bananas, by the way, they are also tropical foreigners, and you can get incredible exotic flavor smoothies;
   • Strawberry-This berry is attractive on the outside and delicious on the inside. It is rich in fiber, vitamins and antioxidants. How beautiful it looks, cut in half or sliced! So, what is a smoothie without strawberries?
   • Blueberries, blackcurrants, lingonberries, cranberries, sea buckthornAnd other berries are a real nutrient storehouse. Choose either-the diet smoothie you use for weight loss will only be better.


3. Vegetables and vegetablesAdd half the volume of a glass and fruit fillings. 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 higher in vitamins than fruits, so often add them to your diet smoothies.

4. GiveExtra flavorsYou can add the following ingredients to smoothies:

   • Thick yogurt (1/4 cup)-thicker consistency;
   • Honey (half a tablespoon)-the taste is sweeter;
   • Dates, figs, plums (3-4 slices)-increase density and sweetness;
   • Cinnamon, ginger, cocoa powder, vanilla (half a teaspoon)-bring complex aromas, more complex flavors and faster metabolism.

5. Protein and energy supplements and superfoodsHelp make a smoothie not only a delicious and nutritious diet shake, but also a complete meal with a balance of protein, fat and carbohydrates. This includes:

   • Protein sports mix (protein isolates and concentrates, casein);
   • Flax seeds;
   • Chia seeds;
   • Spirulina
   • Acai berry;
   • Oat bran;
   • Grated oatmeal;
   • Ground nuts.

What foods should not be added to weight loss smoothies

Now that you know how to make the perfect smoothie for a slim figure, it is necessary to check this list of "dangerous" ingredients to avoid them. Lose weight through smoothies, it is easy to use "banned" products to lose weight excessively, which will make you further away from your goal, or even completely lose motivation.

• Canned fruits and vegetablesContains a lot of added sugar because it is an excellent preservative. If you are on a diet, please do not buy them. Eat only fresh or frozen food.
• Fatty dairy productsThe heat is high. Of course, a banana, whipped with thick cream, plus a plate of nuts, is just a picture, but you must completely forget to lose weight through such a diet.
• Dairy products with sugar fillings contain added sugars and have nothing to do with weight loss. Be sure to exclude yogurt, milkshakes, snowballs, and other sugary foods.
• Sports supplements that contain a lot of carbohydrates are suitable for those who are gaining muscle mass and are not suitable for weight loss. The so-called "muscle gainers" contain a lot of unnecessary calories, which makes them absolutely unsuitable for weight loss. Choose only proteins that are low enough in carbohydrates (approximately 8 grams per 100 grams) or have no carbohydrates at all.

attention!If you seriously decide to lose weight and lose weight, be sure to read the ingredients of the product you buy. Pay attention to the amount of sugar, sugar additives (molasses, glucose, maltodextrin, fructose and other sweets), fat and carbohydrate dosage. Remember, even a small piece of protein bar that seems "correct" will ruin all your efforts, because it contains a lot of sugar in addition to protein.

Weight loss smoothie recipes

If you are not familiar with smoothies, please check our selection of weight loss recipes.

Banana Strawberry Smoothie: The Secret Recipe for Thin Waist

raw material

• Strawberry-10 berries;
• Ripe bananas-2 pcs;
• Skim milk-2 tablespoons;
• Peanut flour-2 tablespoons;
• Vanilla-to taste;
• Ice-optional.

Cooking methods:

1. Peel the banana and cut into slices.
2. Wash the strawberries and remove the stalks.
3. If ice cubes are used, crush them partially beforehand.
4. Put all the ingredients in a mixing bowl, start mixing at low speed, and gradually turn to high speed until smooth.
5. Pour the smoothie into a glass and serve.

Banana and Kiwi Smoothie: Weight Loss Recipe

raw material

• Kiwi-2 pcs;
• Ripe banana-1 piece;
• Skim milk-1 tablespoon;
• Natural low-fat yogurt-1 tablespoon;
• Almonds-for decoration;
• Vanilla flavor.

Cooking methods:

1. Wash the kiwi fruit, remove the pulp from the peel with a small spoon, and put it in a mixing bowl.
2. Peel the banana, cut into pieces at will, and add the kiwi fruit.
3. Add milk, yogurt, and vanilla to the fruit, then use a blender to grind everything until smooth.
4. Pour the smoothie into a glass and sprinkle chopped almonds on top.

Banana Paradise Smoothie

raw material

• Ripe bananas-2 pcs;
• Date-6;
• Walnuts or other nuts-2 tablespoons;
• Cocoa powder-1 tablespoon;
• Water-1 tablespoon.

Cooking methods:

1. Peel the banana and cut into slices.
2. If necessary, remove the stones on the dates and rinse them with hot water.
3. Put all the ingredients in a mixing bowl and grind until smooth.
4. Pour into a glass, put a few nuts on top, and serve.

attention!Slimming smoothies contain high-sugar ingredients (bananas, dates, figs, grapes, honey, etc. ) and can only be used for weight loss during the day-breakfast, lunch, and snacks in between.

Pear smoothie with blueberries

raw material

• Ripe pears-2 pieces;
• Blueberries or blueberries-150 grams;
• Fresh lettuce leaves-1 bunch.

Cooking methods:

1. Wash the pears and remove the pits.
2. Wash the salad, drain the water, and tear the leaves with your hands.
3. Process the berries as needed.
4. Put all the ingredients in a bowl and use a blender to blend until smooth.
5. Pour the cocktail into the glass and put some berries on it for decoration.

Mango Orange Yogurt Smoothie

raw material

• Natural low-fat yogurt-100 ml;
• Mango-1 piece;
• Orange-1;
• Banana-1;
• Honey-1 teaspoon;
• The taste of ice.

Cooking methods:

1. The mango is peeled and pitted.
2. Peel the oranges, divide them into wedges, and remove the film.
3. Peel the banana and cut into pieces.
4. Put the prepared fruit in a container, pour yogurt, honey, and ice cubes if necessary.
5. Start stirring the milkshake at low speed, gradually increasing until smooth.
6. Move to glasses and service.

Blueberry Oatmeal Smoothie

raw material

• Blueberries-0. 5 tbsp;
• Oatmeal-0. 25 tablespoon;
• Banana-0. 5 pcs;
• Natural fat-free yogurt-150 grams;
• Skim milk-0. 5 tablespoon;
• Lemon zest-0. 25 teaspoon;
• Ice-1 cube.

Cooking methods:

1. Peel the banana and slice it.
2. Pour milk into a mixing bowl, add yogurt and other ingredients.
3. Stir everything at medium speed until smooth.
4. Transfer the smoothie to a glass, garnish with lemon wedges and serve.

Banana and strawberry fruit smoothie

raw material

• Banana-1;
• Blackberry-12 berries;
• Strawberry-10 berries;
• Pineapple-15 pieces;
• Spinach-1 large bunch;
• Skim milk-350 ml;
• Honey (optional)-2 tablespoons

Cooking methods:

1. Peel the banana and slice it.
2. Pour milk into a mixing bowl, add chopped bananas and other ingredients.
3. Use a blender to grind everything until smooth, then eat immediately.

Green smoothie: a simple blender recipe

raw material

• Celery-2 stalks;
• Spinach leaves-1 hand;
• Parsley vegetables-1 bunch;
• Cucumber-1 piece;
• Banana-1;
• Lemon-1 piece.

Cooking methods:

1. Peel the cucumber and cut into pieces.
2. Wash celery and cut into small pieces.
3. If necessary, rinse the spinach and parsley.
4. Remove the peel of the banana and slice it into thin slices.
5. Fold the prepared ingredients into a bowl and stir, squeeze in the lemon juice.
6. Stir everything until smooth and pour into the glass.

Celery Slimming Green Smoothie

raw material

• 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 substitutes-according to taste and needs.

Cooking methods:

1. Wash celery and cut into small pieces.
2. If necessary, wash the apple, peel and core, and cut into thin slices.
3. Peel the cucumber and cut into pieces.
4. Peel the ginger and cut at will.
5. Squeeze the lemon juice.
6. Wash the parsley and let it dry.
7. Put all the ingredients in a mixing bowl and add sugar substitutes if necessary.
8. Add the smoothie and stir until smooth. If the drink is too strong, add clean water.

Green Smoothie "Vitamin" Weight Loss

raw material

• Broccoli-4 inflorescences;
• Green apple-1 piece;
• Spinach-100 grams;
• Carrot-1 piece;
• Orange juice-250 ml.

Cooking methods:

1. Wash vegetables, herbs and fruits and cut them into pieces at random for easy processing with a blender.
2. Put everything in a mixing bowl, pour the orange juice, beat it with a mixer, and start at low speed.
3. When the consistency and color are uniform, finish whipping the milkshake.
4. Pour into a cup and serve.

Slimming Detox

Smoothies are a great way to remove toxins and toxins from the body, promote metabolism, improve skin conditions and obtain a fresh appearance. This system is called detoxification. It has a beneficial effect on overall health and vitality.

People especially need detoxificationPeople who eat a lot of meat and fat use sausages and pasta products. It is highly recommended to perform cleaning procedures and people with bad habits-smoking and drinking.

The detox plan should be executed correctly, and the body should be prepared in advance for cleansing. Within a few days, it is worth excluding diet foods that contain a lot of fat and sugar, as well as sausages and smoked products. It is recommended that coffee lovers refuse to drink refreshing beverages during the entire cleaning period. In the preparation phase, you need to eat more vegetables, fruits and berries, and drink more clean water. After detoxifying the smoothie, you need to find another way-repeat the preparation phase to eliminate harmful products and add useful products.

Advantages of slimming clean smoothies:

• lose weight;
• Reduce food allergic reactions;
• Improve the complexion of the face and body;
• Get rid of digestive problems;
• Strengthen the immune system;
• Increase energy level.

Here are some detox recipes for weight loss smoothies.

Slimming Green Detox Smoothie

raw material

• Green apple-1 piece;
• Spinach-1 hand;
• Celery-1 stalk;
• Pear-1 piece;
• Flax seed oil-1 tbsp

Cooking methods:

1. Wash the apples, cut thick, and squeeze out the juice.
2. Wash spinach and celery, and roughly chop celery.
3. Wash the pears, cut into large pieces, and remove the pits.
4. Pour the linseed oil and spinach into the bowl of the blender, add the apple juice, and stir until smooth.
5. Then add pears and celery and grind again until smooth.
6. Pour the cocktail into the glass and drink it immediately.

Cooking options:If you don't have a juicer, use an apple with pulp and remove the seed part from it.

Suggest: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

raw material

• Banana-1;
• Green apple-1 piece;
• Hazelnuts-15 pieces;
• Spinach-30 grams;
• Flaxseed-1 tablespoon;
• Water-100 ml.

Cooking methods:

1. Peel the bananas and cut them as you like.
2. Wash the apples, cut into large pieces, and remove the middle part.
3. Grind hazelnuts and water with a blender, add spinach, and chop again.
4. Stir the apple, banana, and flaxseed with the nut-spinach mixture.
5. Pour into a glass, garnish with a few nuts and serve.

Fruit and vegetable smoothie

raw material

• Apple-1;
• Banana-1;
• Nectarine-1 piece;
• Carrot-1 piece;
• Broccoli-2 inflorescences;
• Lemon-1 piece;
• Water-100 ml.

Cooking methods:

1. Roughly chop the apple and remove the core.
2. Peel the banana and cut into thin slices.
3. Take the bone from the nectarine and cut it into pieces.
4. Peel the carrots and cut into pieces.
5. Put all the ingredients in a mixing bowl, pour in lemon juice and water.
6. Stir the smoothie at medium speed until smooth, pour it into a glass and serve.

Vegetable detox smoothie

raw material

• Celery-2 stalks;
• Cherry tomatoes-5 pcs;
• Bell pepper-1 piece;
• Spinach-1 hand;
• Parsley-a small bunch.

Cooking methods:

1. Wash and dry the vegetables and herbs.
2. Remove the seeds from the bell peppers and cut them into wedges.
3. Chop the herring and lightly chop the parsley.
4. Put all the ingredients in a blender and blend until smooth.
5. Transfer the smoothie to a bowl and serve.

Mango Green Smoothie

raw material

• Lettuce leaves-1 bunch;
• Spinach-1 bunch;
• Mango-2 pcs;
• Big green apples-2 pcs;
• Ice-4 pieces.

Cooking methods:

1. Use a peeler to peel the mango, core and chop it.
2. Squeeze out the apple juice and tear open the lettuce leaves with your hands.
3. Pour the juice into a mixing bowl, add ice cubes, mango cubes, spinach leaves and lettuce.
4. Beat everything at a slow speed, then move forward at a higher speed.
5. Pour the smoothie into a glass and serve.

Suggest:If you use frozen fruit, you do not need to add ice to the cocktail.

The cleansing detox smoothie can be consumed throughout the day to replace all meals of the day. In this case, it can be cleaned for 1-2 days. If you only use smoothies for weight loss, replace them with 1-2 meals a day. For example, a fruit smoothie for breakfast or the first snack, a vegetable smoothie for dinner or late.