- Efficiency:5 kg in 7 days
- Dates:7 days
Basic rules
Many people mistakenly believe that a smoothie is a drink. In fact, it is a nutritious, healthy, tasty and low-calorie mixture prepared with 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 you to get rid of 2 extra kilograms in a week without feeling constant hunger and irritability.
literally from the English word "
For effective weight loss, it is better to use fresh vegetables and fruits (except high-calorie bananas and grapes), natural juices and other low-calorie foods as components of a smoothie diet. The process of losing weight will begin quickly and without much effort on the part of the person who has lost 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 caloric content of consumed food is reduced, snacks are excluded, which has a positive effect on the weight loss process.
Varieties
Detox diet
A three-day detox diet allows you to lose 2-3 extra kilograms and further cleanse the body. The menu is based on the lightest drinks.
Breakfast | Fresh juice from 2 oranges with the addition of walnuts, a slice of lime and the pulp. |
dinner |
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Dinner |
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Afternoon snack |
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Dinner |
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Liquid smoothie diet
The drinking 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 finish with greens and vegetables.
Breakfast |
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dinner |
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Dinner |
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Afternoon snack |
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Dinner |
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testimonials
Smoothie diet is recommended for weight correction and getting rid of extra pounds.
Authorized products
You can use vegetables and low-calorie fruits to prepare smoothies. The basis of any dietary 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, almond, walnut). You can add ginger and flax seeds to taste.
Table of permitted products
proteins, g | fats, g | carbohydrates, g | Calorie, kcal | |
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vegetables and herbs |
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vegetables | 2. 5 | 0. 3 | 7. 0 | 35 |
The reason |
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fruit | 0. 8 | 0. 3 | 11. 5 | 56 |
Berries |
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Berries | 0. 7 | 0. 3 | 9. 4 | 44 |
mushroom |
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mushroom | 3. 5 | 2. 0 | 2. 5 | thirty |
Nuts and dried fruit |
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nut | 15. 0 | 40. 0 | 20. 0 | 500 |
raw materials and spices |
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ginger | 1. 8 | 0. 8 | 15. 8 | 80 |
cinnamon | 3. 9 | 3. 2 | 79. 8 | 261 |
honey | 0. 8 | 0. 0 | 81. 5 | 329 |
milk |
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condensed 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% (non-fat) | 3. 0 | 10. 0 | 4. 0 | 118 |
natural yogurt 2% | 4. 3 | 2. 0 | 6. 2 | 60 |
cheese and cottage cheese |
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cheese | 24. 1 | 29. 5 | 0. 3 | 363 |
cottage cheese 0% (fat-free) | 16. 5 | 0. 0 | 1. 3 | 71 |
Cottage cheese 0. 6% (non-fat) | 18. 0 | 0. 6 | 1. 8 | 88 |
bird |
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Chicken heart - breast | 23. 2 | 1. 7 | 0. 0 | 114 |
Turkey | 19. 2 | 0. 7 | 0. 0 | 84 |
eggs |
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Omelet | 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 |
nonalcoholic drinks |
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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 | - |
juices and compotes |
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Compote | 0. 5 | 0. 0 | 19. 5 | 81 |
juice | 0. 3 | 0. 1 | 9. 2 | 40 |
* Data are given per 100 g of product |
Fully or partially restricted products
Prepared meals should not be cooked to ensure maximum preservation of nutrients and vitamins. All smoked meat, dried meat, marinades and pickles should be excluded from the diet. Chocolate, pastries, baked goods and sweet culinary products are prohibited.
The regime of water and drinking is also limited: carbonated drinks, coffee and alcoholic products are prohibited. You should not eat fermented milk and dairy products with a fat content of more than 1. 5%.
Table of prohibited products
proteins, g | fats, g | carbohydrates, g | Calorie, kcal | |
---|---|---|---|---|
The reason |
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Canned fruit | 0. 5 | 0. 1 | 9. 5 | 40 |
Nuts and dried fruit |
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Candied fruit | 2. 0 | 1. 0 | 71. 0 | 301 |
dried fruit | 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 porridges |
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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 |
Confectionery |
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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 |
bite | 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 |
ginger | 5. 8 | 6. 5 | 71. 6 | 364 |
Sochnik | 10. 1 | 8. 8 | 40. 5 | 274 |
the 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 |
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ice cream | 3. 7 | 6. 9 | 22. 1 | 189 |
cakes |
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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 spices |
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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 | - |
milk |
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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 |
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 |
Cutlet | 16. 6 | 20. 0 | 11. 8 | 282 |
Sausages |
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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 | 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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cooking fat | 0. 0 | 99. 7 | 0. 0 | 897 |
Alcoholic drinks |
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whisky | 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 |
with 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 |
hit | 0. 0 | 0. 0 | 30. 0 | 260 |
Rome | 0. 0 | 0. 0 | 0. 0 | 220 |
for the heart | 0. 5 | 0. 0 | 5. 0 | 134 |
Chacha | 0. 1 | 0. 1 | 0. 5 | 225 |
Champagne | 0. 2 | 0. 0 | 5. 0 | 88 |
nonalcoholic drinks |
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Coke | 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 are given per 100 g of product |
Smoothie diet, weekly menu (meal plan)
Monday
Breakfast |
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dinner |
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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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dinner |
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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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dinner | Milk-fruit smoothie with the addition of herbs. |
Dinner |
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Afternoon snack |
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Dinner |
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Thursday
Breakfast |
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dinner |
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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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dinner | Strawberry milk 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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dinner |
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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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dinner |
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Dinner |
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Afternoon snack |
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Dinner |
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Diet smoothie recipes
Before preparing the cocktail, all the products should be washed well, remove the skin, remove the seeds and cut into pieces. It is better to mix food of different density 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 grated banana;
- frozen or fresh berries (blueberries, blueberries, strawberries, raspberries) - 150 g;
- low-fat natural yogurt or low-fat kefir 1% - 150 ml;
- Fat-free cottage cheese - 1 tbsp. K. 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 tablespoon of cottage cheese. Bananas can be replaced with peaches or apricots.
Vegetable smoothie
Main components:
- A small bunch of dill;
- broccoli flowers (150 g);
- spices;
- Low-fat kefir as a base (150 ml).
recipe
Boil the flowers for a few minutes, cool. Mix kefir, cabbage, dill and herbs to taste in a blender.
Holiday smoothie for weight loss
Main ingredients:
- fresh or frozen strawberries - 6 berries;
- half of the pulp of a ripe banana;
- half a glass of natural yogurt;
- freshly squeezed orange juice;
- Crushed flax seeds - 1 tbsp. K. spoon.
recipe
Beat all the ingredients with a blender 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. ;
- Shredded 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 crush the parsley by hand and place the brushes in a blender bowl. Grind all the ingredients and pour a glass of water in a bowl. The resulting homogeneous consistency is ready for use.
Sicilian smoothie to cleanse the body
The presented cocktail not only perfectly cleans the intestinal lumen, but also improves the work of the cardiovascular system and lowers blood pressure. The use of the cocktail is not recommended for people with low blood pressure - hypotensive people.
Main ingredients:
- spinach - 1 cup;
- Carrot - 6 pieces;
- Algae - 1 cup;
- Celery - 4 sprigs;
- Red bell pepper - 2 pcs. ;
- medium-sized ripe tomatoes - 3 pieces;
- Garlic clove - 4 pcs.
recipe
Chop tomatoes, carrots and bell pepper. Press the garlic cloves and add the pulp to the blender bowl along with the bunches of herbs. Add chopped pepper and carrot to the bowl. Mix everything with a blender until smooth, finally add the tomatoes. It is best to drink this cocktail in the morning to start the process of cleansing the body and give a boost of energy throughout the day.
in case of failure
In case of failure, the diet can be continued as usual, but you should be prepared for the fact that the expected and final plum lines will differ.
Refusal to diet
The right strategy for exiting the diet will prevent you from regaining the hard-to-lose weight. For three weeks after the end of the smoothie diet, you should eat oatmeal for breakfast, meat or vegetable soups for lunch, and salads for dinner. It is important to observe the drinking regime. If you follow these simple rules, you can avoid not only digestive problems, but also record the results achieved. The presented diet program is very easy to tolerate, it can be repeated after one month.
Contraindications
- breastfeeding period;
- carrying a pregnancy;
- Kidney and liver system diseases.
Smoothie diet is contraindicated for anorexia, as well as for people suffering from bulimia and other eating disorders caused by psycho-emotional outbursts and problems.
for admission
The diet is not intended for use in children.
During pregnancy and lactation
Pregnant and lactating women can eat fruit and vegetable smoothies only as a supplement to a basic, nutritious meal. An expectant or new mother should eat well to support her body and the baby's body, providing the necessary micro and macronutrients.
Pros and cons
Positive | cons |
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similar diet
- rainbow diet;
- vegetable diet
- Fruit diet.
Important conditions
Cocktails are a great alternative to chocolate and delicious cookies, which are very difficult to refuse. In order to lose weight while drinking cocktails, it is necessary to follow several rules.
- You should not drink the smoothie, but eat it with a small spoon so that you feel full faster and your appetite decreases;
- You should drink the drink 5 times a day;
- Serving size for one serving - tall cocktail glass (250 g);
- Be sure to clean persimmons, oranges, kiwi and tangerines;
- Grind hard fruits, root vegetables and vegetables (celery root, beets, carrots, apples, pears) on a fine grater;
- Small greens should be chopped;
- All components of the smoothie must be mixed with a blender;
- The diet cannot be followed for more than 7 days, because. . . Low-calorie cocktails do not provide the body with the required amount of carbohydrates, proteins and fats;
- Do not forget the rules of exiting the diet, so that the lost weight does not return in double volume;
- Follow the regime of drinking water (no more than 3 liters per day).
Advice
Diet requires advance preparation. Before starting a limited diet, you should prepare your body for 5 days: exclude flour, salty, sweet and fried foods from the diet. 2 days before the diet, you should reduce the portion 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 to taste;
- Mixing sweet and sour varieties of fruit will give you a richer and more intense taste;
- Avoid additives like ice cream, cream, sherbet etc. Sh.
- You can add a handful of your favorite nuts to the top of the finished cocktail;
- You can use absolutely any juices, taking into account your taste preferences.
Comments from nutritionists
Very often, leading nutritionists advise their patients to add smoothies as part of the weight loss process. You can prepare the recipes yourself. You can add banana as an easily digestible component, but this cocktail is best consumed immediately after training for a quick recovery. Nutritionists believe 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 causes 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 one week you can adjust the weight by minus 3-4 kg. Patients with gastropathy and pancreatic diseases experienced discomfort in the last days, but exacerbation of chronic gastrointestinal diseases was rarely observed. Reviews are mostly positive. The diet works and if you follow the last few simple rules, you can keep the weight off for a long time.
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The price of diet
The smoothie diet may seem expensive compared to others because of the high abundance of fresh fruits, berries and vegetables.