Smoothie diet for weight loss and body cleansing

• Efficiency:5kg 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 in a blender from different food ingredients. A cocktail can replace a full lunch or dinner, depending on the ingredients used in its preparation. The smoothie diet promises to get rid of 2 extra kilos in a week, without feeling a constant feeling of hunger and irritability against this background.

From English, literally the word "soft"translates as gentle, smooth, insinuating. The birthplace of smoothies is England, where it is often 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 digestible and do not cause a feeling of heaviness after ingestion.

For effective weight loss, it is best to use fresh vegetables and fruits (with the exception of high-calorie bananas and grapes), fresh juices and other low-calorie foods as components of a smoothie diet. The weight loss process will begin quickly and without much effort on the part of the person losing weight. Thanks to the puree 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 consumed foods 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 lighter drinks.

Breakfast	fresh juice of 2 oranges with the addition of a walnut, a slice of lemon and sprouted grains.
Lunch	carrot juice 150 ml; 2 tomatoes with parsley and sorrel.
To have lunch	rice or almond milk; strawberries and kiwi 2 pcs.
Afternoon snack	1 apple; berries; peaches 2 pcs.
To have lunch	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 fruit and end it with herbs and vegetables.

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

Indications

The smoothie diet is recommended for the purpose of weight correction and getting rid of extra pounds.

Authorized Products

You can use low-calorie vegetables and fruits to make 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, almonds, walnuts). You can add ginger and flaxseed 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
red-haired	1, 8	0. 8	15. 8	80
cinnamon	3. 9	3. 2	79. 8	261
honey	0. 8	0, 0	81. 5	329
Dairy
skimmed 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
2% natural yogurt	4. 3	2. 0	6. 2	60
Cheeses and cottage cheese
cheese	24. 1	29. 5	0. 3	363
0% cottage cheese (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
Peru	19. 2	0. 7	0, 0	84
Eggs
omelet	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
jam	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 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 products containing alcohol 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
Dry fruits	2. 3	0. 6	68. 2	286
Snacks
French fries	5. 5	30. 0	53. 0	520
banana chips	2. 3	33. 6	50. 7	519
Cereals and porridge
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
jelly	0. 3	0, 2	63. 0	263
jelly	0. 3	0, 1	56. 0	238
marshmallows	0. 8	0, 0	78. 5	304
candy	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
jelly	0. 4	0, 2	58. 6	233
Gingerbread	5. 8	6, 5	71. 6	364
Sochnik	10. 1	8. 8	40. 5	274
pasta	7, 9	1. 4	50. 6	234
halva	11. 6	29. 7	54. 0	523
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
cream	2. 8	20. 0	3. 2	206
Meat products
pork	16. 0	21. 6	0, 0	259
salon	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
chops	16. 6	20. 0	11. 8	282
Sausages
cooked 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
Oil and fat
cooking fat	0, 0	99. 7	0, 0	897
Alcoholic beverages
whiskey	0, 0	0, 0	0. 4	235
groggy	0, 0	0, 0	0, 0	220
Gin	0, 0	0, 0	0, 0	220
brandy	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
interest	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
Glue	0, 0	0, 0	10. 4	42
coffee	0, 2	0, 0	0. 3	two
Lemonade	0, 0	0, 0	6. 4	26
Mirinda	0, 0	0, 0	7. 5	31
Pepsi	0, 0	0, 0	8. 7	38
actor	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.
To have lunch	pieces of chicken breast; sweet rice; Herb tea.
Afternoon snack	low-fat cottage cheese with pieces of fresh fruit; a glass of apple juice.
To have lunch	broth; cream of mushroom soup; Herb tea.

Tuesday

Breakfast	steamed oatmeal; pineapple and orange smoothie.
Lunch	celery soup; a glass of red fruit jelly.
To have lunch	fish broth with small pieces of fish; a glass of iced tea to taste.
Afternoon snack	cocktail made from red apple, carrots, spinach, beetroot and dill; of oats.
To have lunch	vegetable puree 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	fruit smoothie with milk with the addition of greens.
To have lunch	chicken broth with pieces of cooked chicken breast; a glass of jelly; muesli with red fruits.
Afternoon snack	a glass of carrot juice; lettuce leaves and some vegetables.
To have lunch	salad puree from celery, apple, young lettuce leaves in olive oil; a glass of pineapple juice; blueberry cottage cheese.

Thursday

Breakfast	oatmeal with pieces of apricot and peach; a glass of grape juice; Strawberry yogurt.
Lunch	2-3 fresh vegetables; Onion soup; cucumber juice.
To have lunch	fresh vegetable puree (first cook and then puree in a blender); pieces of cooked turkey; a glass of herbal tea.
Afternoon snack	a glass of milkshake; fresh fruit.
To have lunch	fresh vegetables with herbs; sweet rice; 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.
To have lunch	broth; fruit porridge puree; a glass of iced fruit tea.
Afternoon snack	cream of mushroom soup; a glass of cucumber juice.
To have lunch	celery, apple and lettuce puree in olive oil; orange and lemon smoothie with nuts to taste.

Saturday

Breakfast	oatmeal with pieces of fruit; a glass of herbal tea.
Lunch	rice water; celery soup.
To have lunch	chicken broth with beans; Strawberry smoothie.
Afternoon snack	milk shake; fresh fruit.
To have lunch	pre-cooked vegetable puree; 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.
To have lunch	cream of mushroom soup; a glass of cucumber juice.
Afternoon snack	any low-calorie fruit; milkshake with nuts.
To have lunch	oat pudding with fresh fruit; fruit cocktail made from 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 apples. Diet smoothies should not contain sugar or sugar substitutes. Below are recipes with photos.

Banana and strawberry smoothie

Main components:

• half a peeled ripe banana;
• frozen or fresh berries (blueberries, blueberries, strawberries, raspberries) – 150 g;
• skimmed natural yogurt or 1% skimmed kefir – 150 ml;
• low-fat cottage cheese – 1 tbsp. I.

Revenue

Use a blender to blend the berries and banana until smooth, then add the kefir and blend again. At the end you can add a tablespoon of curd. Banana can be replaced with peach or apricot.

Vegetable smoothie

Main components:

• a small bunch of dill;
• broccoli florets (150 g);
• spices;
• skimmed kefir as a base (150 ml).

Revenue

Boil the inflorescences for a few minutes and let cool. Mix kefir, cabbage, tender dill sprigs 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 flaxseed - 1 tablespoon. to harvest.

Revenue

Use a blender to blend all the ingredients 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 unit. ;
• peeled cabbage leaves - 1 cup;
• parsley - half a cup.

Revenue

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 place the brushes in the blender. Grind all the ingredients and pour a glass of water into the bowl. The resulting homogeneous consistency is ready for use.

Sicilian 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 reduces blood pressure. The cocktail is not recommended for people with low blood pressure - hypotensive people.

Main ingredients:

• spinach – 1 cup;
• carrots – 6 pcs. ;
• watercress – 1 cup;
• celery – 4 sprigs;
• red pepper – 2 pcs. ;
• medium-sized ripe tomatoes – 3 pieces;
• garlic cloves – 4 pcs.

Revenue

Cut the tomatoes, carrots and peppers into cubes. Pass the garlic cloves through a press and place the pulp in a blender along with the bunches of herbs. Add chopped peppers and carrots to the bowl. Mix everything until smooth in a blender, add the tomatoes at the end. It is best to drink this cocktail in the morning to start the body cleansing process and give a boost of energy for the whole day.

In case of failure

In case of failure, the diet can be continued as normal, but one must be prepared for the fact that the expected and final plumb lines will be different.

Abandon the diet

The right dieting tactics will prevent you from gaining back 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 an alcohol drinking regime. If you follow these simple rules, you can not only avoid digestive problems, but also record the results achieved. The presented eating program is very easy to tolerate and can be repeated again after a month.

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 suffering from bulimia and other eating disorders caused by outbursts and psycho-emotional problems.

For kids

The diet is not intended for use in children.

During pregnancy and lactation

Pregnant and breastfeeding women can consume fruit and vegetable smoothies only as a supplement to main nutritious foods. The pregnant woman or new mother needs to eat well to support her own body and that of her child, providing the necessary micro and macro elements.

Advantages and disadvantages

pros	Disadvantages
strengthening the immune system; effective weight loss; no harm to health; no restrictions; improving the functioning of the digestive tract; easy tolerability of dietary components; improvement of the condition of the skin and hair; "delicious" diet.	inability to diet with an excessively 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 delicious chocolates and rolls, which are very difficult to refuse. To lose weight while drinking cocktails, it is important to follow some rules.

• You should not drink smoothies, but eat them with a small spoon, so that the feeling of satiety arrives 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, roots and vegetables (celery root, beets, carrots, apples, pears) through a fine grater;
• small greens need to be chopped;
• All components of the smoothie must be mixed in a blender;
• The diet cannot be followed for more than 7 days, because. . . low-calorie cocktails are not able to provide the body with the required amount of carbohydrates, proteins and fats;
• do not forget the rules for leaving the diet so that the lost weight does not return twice as much;
• Maintain a water drinking regime (no more than 3 liters per day).

Advice

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, it is necessary to reduce portions of soups, cereals and dairy products.

• use more fruit to make the cocktail thicker;
• The base of the cocktail should be natural yogurt, low-fat kefir;
• You can add a little honey for taste;
• mixing sweet and sour fruit varieties will provide a richer, more intense flavor;
• avoid additives such as ice cream, cream, sherbet, etc. ;
• You can add a handful of your favorite nuts to a ready-made cocktail;
• You can use absolutely any juice, taking into account your taste preferences.

Comments from nutritionists

Oftentimes, leading nutritionists recommend smoothies to their patients as a complement to the weight loss process. You can create recipes yourself. You can add banana as an easily digestible component, but this cocktail is best consumed immediately after training for quick recovery. Nutritionists consider 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 food 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 have felt discomfort in recent days, but exacerbations of chronic gastrointestinal diseases have rarely been recorded. Reviews are mostly positive. The diet works, and if you follow simple rules in the end, you can keep your weight off for a long time.

". . .When you put colorful cocktails on the table, it looks very beautiful, and guests are perplexed by this 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 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 catch colds much less often and completely forgot about ARVI. Each time I come up with more and more new recipes, experimenting with permitted ingredients. For those who are thinking about 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 large abundance of fresh fruits, berries and vegetables.