Smoothies for weight loss. Recipes for smoothies with a blender with photos

Smoothie is a thick cocktail based on fruits, vegetables or berries with the addition of food fillers for every taste. This definition covers all the factors for the popularity of smoothies for healthy eating and weight loss. Let's analyze each one.

1. Consistency of smoothies(density) allows you to eat with a spoon, not to drink, which contributes to better satiety. Drinking tea, coffee, juice, milk, kefir - whatever, you do not resort to chewing, but the process of chewing is the one that sends the signal to the brain "Eat, eat". When food is chewed, fermentation begins in the mouth ordigestion and this helps to better absorb nutrients. Drinks, on the other hand, do not give the desired feeling of satiety, after which you will get hungry very quickly.
2. Smoothies in their composition combineseveral flavors- sour, sweet, and sometimes even bitter and salty. The addition of various spices gives additional color to the cocktail. But the variety of tastes is one of the important factors for full saturation.
3. The color scheme of smoothies is another favorable factor for weight loss. Not only the variety of taste sensations gives a person a feeling of satiety, but alsocombination 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 losing weight" by overeating. control the portion, the amount of ingredients and their caloric content. . . Most often, smoothie recipes are intended for only one serving, a maximum of two. In the latter case, the embarrassment must be shared with your neighbor.
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 breakdown of hunger is bypassed.

What to add to dietary smoothies?

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

1. The base of each smoothie is a liquid base in the amount of 1-2 cups for 1-2 servings. That's rightliquidit must first be poured into the blender so that the mixing process is even. When choosing a base, focus on your eating habits, as well as taste and dietary preferences.

   Forbasics of troublefit:

   • skim milk - turns the smoothie into a milkshake for a mild taste
   • yogurt - enriches smoothies with protein, probiotics and calcium;
   • kefir - together 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), increasing its calorie content;
   • water is the most affordable component that will not add extra calories.

2. Fruits and berrieshalf a cup is the next most important component of the smoothie. They can be mixed with each other, to make cocktails from only one type of fruit or even combined with vegetables and herbs. Fruits and berries with less sugar are usually suitable for dietary fruit smoothies. However, the dosage of the components generally allows you to use any fruit you like. An excellent alternative to fresh fruit and berries will be "frozen", which can be found in stores throughout the year. They make great refreshing cocktails that do not require the addition of ice or even a liquid base - frozen ingredients replace both.

   What kindforest and fruit fillersfit:

   • bananasThis is one of the most popular ingredients for smoothies, which can be combined with many toppings: pears or apples, oatmeal or nuts, milk or yogurt, strawberries or kiwi. Bananas give the smoothie a thick texture and a unique aroma;
   • pineapple- This tropical fruit is often found in dietary smoothies due to bromelain, known for its "slimming" properties. And pineapple smoothies have a pleasant acidity and freshness;
   • apples- the most affordable and consumed fruit, full of fiber, vitamins and aromatic juice;
   • kiwi and mango- these tropical "guests" have already become permanent on our table. Combining them with traditional apples and bananas, which, by the way, are also tropical foreigners, you can get an incredibly exotic smoothie to taste;
   • Berry- This berry is as attractive on the outside as it is tasty on the inside. It is high in fiber, vitamins and antioxidants. And how beautiful it looks, cut into halves or slices! So what's a strawberry smoothie?
   • blueberries, blackcurrants, blueberries, cranberries, sea buckthornand other berries are a real storehouse of nutrients. Choose anything - your diet smoothies for weight loss will only be better than them.


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

4. To giveadditional flavorsyou can add the following ingredients to the smoothie:

   • thick yogurts (a quarter cup) - for a thicker consistency;
   • honey (half a tablespoon) - for a sweeter taste;
   • dates, figs, prunes (3-4 pieces) - for greater density and sweet taste;
   • cinnamon, ginger, cocoa powder, vanilla (half a teaspoon) - for complex aromas, more complex taste and faster metabolism.

5. Protein and energy supplements and superfoodshelp to prepare smoothies not only for a tasty and nutritious diet shake, but also for a complete diet balanced in protein, fat and carbohydrates. This includes:

   • protein sports mixtures (protein isolates and concentrates, casein);
   • flaxseed;
   • Chia seeds;
   • spirulina;
   • Acai fruit;
   • oat bran;
   • ground oats;
   • ground nuts.

What foods should not be added to dietary smoothies for weight loss

Now that you know how to create the perfect smoothie for a slim figure, it's worth taking a look at this list of "dangerous" ingredients to avoid. -far from the goal or even completely demotivate.

• Canned fruits and vegetablescontain a lot of added sugar as it is an excellent preservative. Don't buy them if you are on a diet. Eat only fresh or frozen food.
• Fatty dairy productsare high in calories. Of course, a banana, whipped with thick, heavy cream, combined with a guest of nuts, is just a picture, but you will have to completely forget about losing weight on such a diet.
• Dairy products with sugar fillings contain added sugar, which has nothing to do with weight loss. Be sure to exclude yogurts, milkshakes, snowballs and other foods that contain sugar.
• Sports supplements high in carbohydrates are suitable for those who gain muscle mass and are not suitable for weight loss. The so-called "gainers" contain a lot of unnecessary calories, which makes them absolutely unsuitable for weight loss. Choose only a protein that is low in carbohydrates (about 8 g per 100 g) or not at all.

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

Recipes for smoothies for weight loss

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

Banana strawberry smoothie: a recipe for a slim waist

Ingredients

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

Cooking method:

1. Peel a banana, grate it and slice it.
2. Wash the strawberries, remove the stalks.
3. If you use ice, break it in advance.
4. Put all the ingredients in a blender bowl and start beating at low speed, gradually changing at high speed until smooth.
5. Pour the smoothie into glasses and serve.

Banana and kiwi smoothies: a recipe for weight loss

Ingredients

• kiwi - 2 pcs. ;
• ripe banana - 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 small spoon to remove the fleshy part of the peel and place in a mixing bowl.
2. Peel a banana, grate it and add to the kiwi.
3. Add the milk, yogurt and vanilla to the fruit and grind everything with a blender until smooth.
4. Pour the smoothie into cups and sprinkle with chopped almonds.

Smoothie Banana Paradise

Ingredients

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

Cooking method:

1. Peel a banana, grate it and slice it.
2. If necessary, remove the stones from the dates, rinse with hot water.
3. Put all the ingredients in a blender bowl and grind until smooth.
4. Pour into glasses, garnish with a few nuts on top and serve.

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

Pear smoothie with blueberries

Ingredients

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

Cooking method:

1. Wash the pears, remove the core.
2. Wash the salad, allow the water to drain and chop the leaves with your hands.
3. Process the berry as needed.
4. Put all the ingredients in a bowl and beat with a blender until smooth.
5. Pour the cocktail into glasses, put a few berries on top for decoration.

Smoothie with mango-orange yogurt

Ingredients

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

Cooking method:

1. Peel a mango, grate it and squeeze the juice.
2. Peel an orange, cut it into slices, remove the foil.
3. Peel a banana, grate it and slice it.
4. Put the finished fruit in a bowl, pour yogurt, honey, add ice if desired.
5. Start beating the shake at low speed, gradually increasing it to smoothness.
6. Transfer to cups and serve.

Smoothies with oatmeal

Ingredients

• blueberries - 0, 5 tbsp;
• oatmeal - 0, 25 tbsp;
• banana - 0, 5 pcs. ;
• natural skim yogurt - 150 g;
• skim milk - 0, 5 tbsp;
• lemon peel - 0, 25 tbsp;
• ice - 1 cubic meter.

Cooking method:

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

Fruit smoothie with banana and strawberry

Ingredients

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

Cooking method:

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

Green smoothie: a simple recipe for a blender

Ingredients

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

Cooking method:

1. Peel a cucumber, slice.
2. Wash the celery and cut into short pieces.
3. Rinse spinach and parsley if necessary.
4. Peel a banana, grate it and slice it.
5. Fold the prepared ingredients in a bowl for beating, squeeze the lemon juice in it.
6. Beat everything until smooth and pour into cups.

Green smoothie for weight loss with celery

Ingredients

• celery - 4 stalks;
• green apples - 2 pcs. ;
• cucumber - 1 pc. ;
• ginger root - a piece of 2-3 cm;
• parsley - 1 connection;
• lemon - 1 pc. ;
• sugar substitute - to taste and optional.

Cooking method:

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

Green smoothie "Vitamin" for weight loss

Ingredients

• broccoli - 4 inflorescences;
• green apple - 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 it 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 beating the shake when the consistency and color are uniform.
4. Pour into glasses and serve.

Detox for weight loss

Smoothies are a great way to cleanse the body of toxins and toxins, boost metabolism, improve skin condition and acquire a fresh look. This system is called detoxification. It has a beneficial effect on general 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 conduct cleansing programs and those who have bad habits - smoking and drinking alcohol.

The detoxification program should be performed properly, having prepared the body for cleansing in advance. For a few days it is worth to exclude from the diet foods high in fat and sugars, as well as sausages and smoked products. Coffee lovers are advised to refuse the refreshing drink for the entire period of cleansing. At the preparatory stage you need to eat more vegetables, fruits and berries, as well as drink plenty of clean water. After detoxifying the smoothie, you need to find a way out - repeat the preparatory stage, excluding harmful products and add useful ones.

Pros of cleansing smoothies for weight loss:

• weight loss;
• reduction of food allergic reactions;
• improving the color of the skin of the face and body;
• elimination of digestive problems;
• strengthening the immune system;
• increased energy levels.

Here are some detox recipes for weight loss smoothies.

Green detoxifying smoothie for weight loss

Ingredients

• green apple - 1 pc. ;
• spinach - 1 handful;
• celery - 1 stalk;
• pear - 1 pc. ;
• linseed oil - 1 tbsp

Cooking method:

1. Wash the apple, cut it into large pieces and squeeze the juice from it.
2. Wash the spinach and celery, chop the celery in bulk.
3. Wash the pear, cut into large pieces, removing the core.
4. Pour the linseed oil and spinach in the blender bowl to the apple juice, beat until smooth.
5. Then add the pear and celery, grind everything again until smooth.
6. Pour the cocktail into glasses and consume immediately.

Cooking option:if you do not have a juicer, use the apple with the pulp, removing part of the seeds from it.

advice:Detoxifying green flaxseed oil smoothie is best eaten in the morning on an empty stomach after drinking a few glasses of clean water.

Green embarrassed for lunch

Ingredients

• banana - 1 pc. ;
• green apple - 1 pc. ;
• hazelnuts - 15 nuts;
• spinach - 30 g;
• flaxseed - 1 tbsp;
• water - 100 ml.

Cooking method:

1. Peel a banana, grate it and slice it.
2. Wash the apple, cut into large pieces, remove the middle.
3. Grind the hazelnuts and water with a blender, add the spinach, chop again.
4. Beat the apple, banana and flaxseed together with the mixture of nuts and spinach.
5. Pour into glasses, garnish with a few nuts and serve.

Fruit and vegetable smoothies

Ingredients

• apple - 1 pc. ;
• banana - 1 pc. ;
• nectarine - 1 pc. ;
• carrots - 1 pc. ;
• broccoli - 2 inflorescences;
• lemon - 1 pc. ;
• water -100 ml.

Cooking method:

1. Cut the apple into large pieces, remove the core.
2. Peel a banana and cut it into slices.
3. Remove the bone from the nectarine, cut it into pieces.
4. Peel the carrots, chop.
5. Put all the ingredients in a blender bowl, pour lemon juice and water.
6. Beat the smoothie on medium speed until smooth, pour into glasses and serve.

Vegetable detoxifying 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 the sweet pepper seeds, cut it into slices.
3. Chop the herring, lightly chop the parsley.
4. Put all the ingredients in a blender and blend until smooth.
5. Transfer the stir-fry to bowls and serve.

Green smoothie with mango

Ingredients

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

Cooking method:

1. Peel a mango, grate it and slice it.
2. Squeeze the juice from the apples, chop the lettuce leaves with your hands.
3. Pour the juice into a blender bowl, add ice, mango pieces, spinach leaves and lettuce.
4. Beat everything at a slow speed, then move to a higher speed.
5. Pour the smoothie into glasses and serve.

advice:if you use frozen fruit, it is not necessary to add ice to the cocktail.

Detox cleansing shakes can be consumed throughout the day, replacing all meals of the day. In this case, the cleaning can be done in 1-2 days. If you use smoothies only for weight loss, replace them with 1-2 meals a day. For example, fruit smoothie for breakfast or first breakfast or vegetable smoothie for dinner or brunch.