Smoothie for weight loss. Smoothie blender recipe with photos

Smoothies are thick cocktails based on fruits, vegetables or berries with the addition of nutritious fillers for every taste. This definition encompasses all the factors of smoothie popularity 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 drunk, which contributes to better satiety. Drink tea, coffee, juice, milk, kefir - whatever, you don’t have to chew, but the chewing process that sends a signal to the brain "I eat, I eat". When food is chewed, fermentation or digestion begins in the mouth, and this helps better absorption of nutrients. Drinks, on the other hand, do not give the desired feeling of fullness, after which you will quickly go hungry.
2. Smoothies in their composition joinsome flavors- sour, sweet, and sometimes bitter and salty. The addition of various spices adds extra color to the cocktail. But flavor diversity is one of the important factors in full saturation.
3. The smoothie color scheme is another beneficial factor for weight loss. Not only various taste sensations give a person a feeling of fullness, but alsoa combination of different color shades. . . The rich variety of natural colors pleases the eye and allows you to feel a surge of positive emotions.
4. Smoothies will prevent you from committing the "sin of weight loss" due to overeating. With them you can easilycontrol the portion, amount of ingredients and calorie content. . . Often, smoothie recipes are designed for just one serving, a maximum of two. In the latter case, the smoothie should be shared with your neighbors.
5. Simplicity and speed of preparationsmoothies make this type of food ideal for those who are always in a hurry, as well as in case of severe hunger. It is enough to put all the ingredients in a blender and grind - the dish is ready, and the fraction of hunger is bypassed.

What to add to a diet smoothie?

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

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

   Forbasic smoothieaccording to:

   • skim milk - turns a smoothie into a milkshake for a soft flavor
   • yogurt - enriches smoothies with protein, probiotics and calcium;
   • kefir - along 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), increases its caloric 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 with each other, made into cocktails on one type of fruit only, or combined with vegetables and herbs. For diet fruit smoothies, fruits and berries with less sugar are usually suitable. However, the dosage of the components allows, in general, use any fruit you like. An excellent alternative to fresh berries and fruits would be "frozen", which is available in stores year-round. They make great refreshing cocktails that don’t need to add ice or a liquid base - frozen ingredients replace both.

   What kindberries and fruit fillersaccording to:

   • bananasIs one of the most popular smoothie ingredients that can be combined with many toppings: pear or apple, oatmeal or nuts, milk or yogurt, strawberries or kiwi. Bananas give the smoothie a thick consistency and a unique aroma;
   • Nenas- This tropical fruit is often found in diet smoothies because of bromelain, which is known for its "slimming" properties. And the pineapple smoothie has a pleasant sour taste and freshness;
   • Apple- the most affordable and used fruit, full of fiber, vitamins and fragrant juices;
   • kiwi and mango- this tropical "guest" has become a regular at our table. Combine it with traditional apples and bananas, which, by the way, are also tropical foreigners, you can get an exotic smoothie that is incredible in taste;
   • Strawberry- These berries are attractive on the outside because they are delicious on the inside. It is high in fiber, vitamins and antioxidants. And how beautiful it looks, cut in half or slices! Well, what is a smoothie without strawberries?
   • blueberries, currants, lingonberries, cranberries, sea buckthornand other berries are a real storehouse of nutrients. Choose any - your diet smoothies for weight loss will only get better than them.


3. Vegetables and greensadded in the amount of half a glass, as well as the contents of the fruit. Greens are the best source of vitamins, minerals and fiber, so be sure to add them to improve digestion, maintain overall beauty and health. Vegetables are also higher in vitamins than fruits, so include them in your diet smoothie regularly.

4. To giveadditional flavouryou can add the following ingredients into 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 a complex aroma, a more complex taste and a faster metabolism.

5. Protein & Energy Supplements & Super Foodshelps to make a smoothie not only a delicious and nutritious shake diet, but also a complete meal, balanced in protein, fat and carbohydrates. This includes:

   • sports protein mixtures (protein isolates and concentrates, casein);
   • flax seeds;
   • chia seeds;
   • spirulina;
   • acai fruit;
   • oat bran;
   • ground oats;
   • groundnut.

What foods should not be added to a diet smoothie for weight loss

Now that you know how to create the perfect smoothie for a slim body, you should check out this list of "dangerous" ingredients to avoid. Carried away by losing weight on a smoothie, it’s easy to overdo it with "forbidden" products, which will take you further away from the goal, or even demoralize you completely.

• Canned fruits and vegetablescontains a lot of added sugar, as it is an excellent preservative. Don't buy if you are on a diet. Take only fresh or frozen foods.
• Fatty dairy productsis high in calories. Of course, bananas, whipped with a thick and thick cream, coupled with peanut guests, are just a reflection, but you should completely forget about losing weight on such a diet.
• Dairy products with sweet fillings contain added sugar, which has nothing to do with weight loss. Be sure to exclude yogurt, milkshakes, snowballs and other foods that contain sugar.
• Sports supplements with high amounts of carbohydrates are suitable for those who are gaining muscle mass and are not suitable for weight loss. The so -called "opinion" contains a lot of unnecessary calories, which makes it unsuitable for weight loss. Choose only proteins whose carbohydrate content is low enough (about 8 g per 100 g), or which are not present at all.

Attention!If you seriously decide to lose weight and lose weight, be sure to read the composition of the product you buy. Pay attention to the content of sugar, sweet additives (molasses, dextrose, maltodextrin, fructose and other sweets), the amount of fat and carbohydrates. Remember that even a small, sweet, supposedly "correct" protein bar can ruin all your efforts just because it contains, in addition to protein, a large portion of sugar.

Weight Loss Smoothie Recipe

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

Banana strawberry smoothie: a recipe for a thin loin

ingredients

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

Cooking method:

1. Peel a banana, cut into slices.
2. Wash the strawberries, discard the stalks.
3. If using ice, crush some first.
4. Place all ingredients in a blender bowl and start beating on low speed, gradually turning to high speed until smooth.
5. Pour the smoothie into a glass and serve.

Banana and kiwi smoothie: a recipe for weight loss

ingredients

• kiwi - 2 pcs. ;
• ripe bananas - 1 pc. ;
• skim milk - 1 tbsp;
• natural low -fat yogurt - 1 tbsp;
• almonds - for decoration;
• vanilla to taste.

Cooking method:

1. Wash the kiwi, use a teaspoon to remove the flesh from its skin and place in a mixing bowl.
2. Peel a banana, cut at random, add the kiwi.
3. Put the milk, yogurt and vanilla into the fruit and grind everything with a blender until smooth.
4. Pour the smoothie into a glass and sprinkle with chopped almonds on top.

Smoothie Banana Paradise

ingredients

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

Cooking method:

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

Attention!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 snacks in between.

Pear smoothie with blueberries

ingredients

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

Cooking method:

1. Wash the pears, remove the core.
2. Wash the salad, let the water drain and tear the leaves with your hands.
3. Process the berries as needed.
4. Put all the ingredients in a bowl and beat with a blender until smooth.
5. Pour the cocktail into a glass, place some berries on top for garnish.

Mango orange yogurt smoothie

ingredients

• natural low -fat yogurt - 100 ml;
• mango - 1 pc. ;
• orange - 1 pc. ;
• bananas - 1 pc. ;
• honey - 1 tsp;
• ice to taste.

Cooking method:

1. Peel a mango, remove the hole.
2. Peel an orange, divide into wedges, remove the film.
3. Peel a banana, cut into pieces.
4. Place the prepared fruit in a container, pour yogurt, honey, add ice if desired.
5. Start shaking the shake on low speed, increasing it gradually until smooth.
6. Transfer to a glass and serve.

Blueberry oatmeal smoothie

ingredients

• blueberries - 0. 5 tbsp;
• oatmeal - 0. 25 tbsp;
• bananas - 0. 5 pcs. ;
• natural nonfat yogurt - 150 g;
• skim milk - 0. 5 tbsp;
• lemon peel - 0. 25 tbsp;
• ice - 1 cube.

Cooking method:

1. Peel and slice a banana.
2. Pour the milk into a blender bowl, add the yogurt and other ingredients.
3. Beat all on medium speed until smooth.
4. Transfer the smoothie to a glass, garnish with lemon slices and serve.

Fruit smoothie with bananas and strawberries

ingredients

• bananas - 1 pc. ;
• blackberries - 12 berries;
• strawberries - 10 berries;
• pineapple - 15 pieces;
• spinach - 1 large bunch;
• skim milk - 350 ml;
• honey (optional) - 2 tbsp

Cooking method:

1. Peel and slice a banana.
2. Pour the milk into a blender bowl, add the chopped bananas and other ingredients.
3. Blend everything with a blender until smooth and serve immediately.

Green smoothie: an easy blender recipe

ingredients

• celery - 2 stalks;
• spinach leaves - 1 handful;
• parsley - 1 bunch;
• cucumber - 1 pc. ;
• bananas - 1 pc. ;
• lemon - 1 pc.

Cooking method:

1. Peel a cucumber, chop.
2. Wash the celery and cut short.
3. Rinse the spinach and parsley if necessary.
4. Remove the banana skin, cut into slices.
5. Fold the prepared ingredients into a bowl to beat, squeeze the lemon juice into it.
6. Beat all until well blended and pour into a glass.

Slimming green smoothie with celery

ingredients

• celery - 4 stalks;
• green apples - 2 pcs. ;
• cucumber - 1 pc. ;
• ginger root - a piece of 2-3 cm;
• parsley - 1 bunch;
• lemon - 1 pc. ;
• sugar substitutes - to taste and as desired.

Cooking method:

1. Rinse celery, cut short.
2. Wash the apples, peel and core if desired, cut into slices.
3. Peel a cucumber, chop.
4. Peel the ginger, cut into arbitrary pieces.
5. Squeeze the juice from the lemon.
6. Wash and dry the parsley.
7. Place all ingredients in a blender bowl and add sugar substitute if desired.
8. Beat smoothie until smooth. If the drink is too thick, add clean water.

Green smoothie "Vitamin" for weight loss

ingredients

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

Cooking method:

1. Wash vegetables, herbs and fruits, cut at random to make them easier to process with a blender.
2. Put everything in a blender bowl, pour in the orange juice and beat with a blender, starting at a slow speed.
3. Finish whipping shake when uniform consistency and color.
4. Pour into a glass and serve.

Slimming Detox

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

People especially need detoxificationwho eat a lot of meat and fat, use sausages and flour products. It is highly recommended to carry out a cleansing program and those who have bad habits - smoking and drinking alcohol.

The detox program should be carried out properly, having previously prepared the body for cleansing. For several days, it should be excluded from the diet foods that contain large amounts of fat and sugar, as well as sausages and smoked products. Coffee lovers are advised to refuse refreshing drinks during the cleansing 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 a smoothie, you need to make a way out - repeat the preparation stage, excluding harmful products and adding useful ones.

Advantages of slimming cleansing smoothie:

• weight reduction;
• reduction of food allergic reactions;
• improve facial and body skin tone;
• get rid of digestive problems;
• strengthens the immune system;
• increased energy levels.

Here are some detox recipes for weight loss smoothies.

Slimming green detox smoothie

ingredients

• green apples - 1 pc. ;
• spinach - 1 handful;
• celery - 1 stalk;
• pear - 1 pc. ;
• flaxseed oil - 1 tbsp

Cooking method:

1. Wash the apples, cut them coarsely and squeeze the juice.
2. Wash spinach and celery, coarsely chopped celery.
3. Wash pears, cut into large pieces, remove the core.
4. Pour the flaxseed oil and spinach into a blender bowl into the apple juice, beat until smooth.
5. Then add the pears and celery, grind everything again until smooth.
6. Pour the cocktail into a glass and drink immediately.

Cooking options:if you don’t have a juicer, then use an apple with the pulp, removing the seed portion from it.

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

Green smoothie for lunch

ingredients

• bananas - 1 pc. ;
• green apples - 1 pc. ;
• hazelnuts - 15 seeds;
• spinach - 30 g;
• flax seeds - 1 tbsp;
• water - 100 ml.

Cooking method:

1. Peel a banana, cut into pieces.
2. Wash the apples, cut large, remove the middle part.
3. Grind hazelnuts and water with a blender, add spinach, chop again.
4. Beat apples, bananas and flax seeds with the bean-spinach mixture.
5. Pour into a glass, garnish with some nuts and serve.

Fruit and vegetable smoothie

ingredients

• apples - 1 pc. ;
• bananas - 1 pc. ;
• nectarine - 1 pc. ;
• carrots - 1 pc. ;
• broccoli - 2 inflorescences;
• lemon - 1 pc. ;
• water -100 ml.

Cooking method:

1. Cut the apples roughly, remove the core.
2. Peel a banana and cut into slices.
3. Remove the bones from the nectarine, cut into pieces.
4. Peel a carrot, chop.
5. Put all the ingredients in a blender bowl, pour in the lemon juice and water.
6. Beat the smoothie on medium speed until smooth, pour into a glass 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 method:

1. Wash and dry vegetables and herbs.
2. Remove seeds from sweet pepper, cut into wedges.
3. Chopped herring, lightly chopped parsley.
4. Put all ingredients in a blender and grind until smooth.
5. Transfer the smoothie to a bowl and serve.

Green smoothie with mango

ingredients

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

Cooking method:

1. Peel a mango with a peeler, pierce and chop.
2. Squeeze the juice from the apples, tear the lettuce with your hands.
3. Pour the juice into a blender bowl, add the ice, mango slices, spinach leaves and salad.
4. Beat everything at a slow speed, then go to a higher speed.
5. Pour the smoothie into a glass and serve.

Advice:if you use frozen fruit, you don’t have to add ice to the cocktail.

The cleansing detox shake can be eaten throughout the day, replacing all meals throughout the day. In this case, cleaning can be done for 1-2 days. If you use a smoothie just to lose weight, replace it with 1-2 meals per day. For example, a fruit smoothie for breakfast or a first snack, or a vegetable smoothie for dinner or a late snack.