Smoothie for weight loss and cleansing the body. Recipes, menu for the week

A type of drink that has become especially popular lately is smoothies. Many girls use it to lose weight and cleanse the body. It is in this drink that you can find a large amount of vitamins and microelements that will improve the skin, body and functioning of internal organs.

It is important to remember that smoothies are a way to diversify and balance your diet; they cannot replace all meals for a long time.

Cleansing smoothies

Smoothies for weight loss and cleansing the body are popular among women of all ages, but before drinking and preparing, you must be sure to familiarize yourself with what the drink is, what beneficial properties and features it has. A smoothie is a thick cocktail that uses herbs, fruits and vegetables, mixed and pureed in a blender.

The base is most often water or milk.. The drink first appeared in the United States in the late 1960s. People of absolutely all ages drank it there, but the drink was called fruit or vegetable puree. It appeared on store shelves in 1970.

Most often, smoothies were sold in places that specialized in healthy eating. Now it can be found in almost every big store in every country. Smoothie is a completely English word that means a viscous, thick consistency.

Compared to regular juices, this drink has a huge number of advantages and features:

• Useful and natural ingredients.The drink should not contain artificial colors or preservatives. That is why the shelf life is no more than 48 hours. If this number is higher on the packaging of a store-bought drink, we can conclude that the manufacturer used harmful substances.
• Quick to prepare. At home, smoothies can be made in 5-10 minutes, so this is a good option for breakfast.
• Light and low calorie. They are based on water or milk, which do not have many calories. They are supplemented with fruits and vegetables, the energy value of which does not exceed 100. That is why such a drink will always be a good option for a light dinner.
• Normalizes the functioning of the digestive tract. The result can be seen after just 1 application.
• Many recipes. You will never get tired of smoothies, there are a lot of preparation options, you can try a new smoothie every day.
• Contains many vitamins and essential substances. This smoothie is a great way to consume a lot of healthy foods that are difficult to eat on your own. If you do not add sugar, this drink contains a large amount of fiber and fat.
• Speeds up metabolism. Vegetables, fruits and greens quickly help speed up your metabolism. They are easy to digest and filling.

• Stabilizes glucose levels. Thanks to the absence of artificial sugar, hormones return to normal.
• Helps you lose weight. If you replace 1 meal with a smoothie, you can lose up to 1. 5 kg per week.

Contraindications to the smoothie diet

Smoothies for weight loss and cleansing the body are a healthy and correct product. But it also has contraindications.

And this:

• Pregnancy. In this case, smoothies cannot become the basis of the diet. You can drink them 1-2 times a week as a source of vitamins, fiber and beneficial microelements. The ban is explained by the fact that the child needs a basic and varied diet, which includes fish, meat, and cereals.
• Digestive tract diseases. Smoothies are a source of vegetables and fruits that can irritate the walls of the stomach and intestines. If a person has diseases of these organs, it is better to consult a specialist before introducing smoothies into the diet.
• Digestive problems based on psychological problems.The appearance and texture in such cases may trigger a gag reflex.
• Breast-feeding. Breastfeeding women should use such drinks with caution; the vegetables or fruits they contain can cause allergies.

• Decreased performance and fatigue. Most often, such side effects occur when girls drink only smoothies. Due to their low calorie content, they are not able to provide the body with the required amount of energy. If abused, this can lead to a slowdown in metabolism and the occurrence of diseases.

What foods are suitable for smoothies?

Smoothies for weight loss and cleansing the body do not work effectively with all ingredients. Some of them can aggravate digestive tract problems, cause constipation or allergies.

The following products can be used in smoothies:

1. Water. This is the most important and irreplaceable liquid in the life of every person. The physical and moral state of the whole organism depends on it.
2. Dairy products.
   • Yogurts.
   • Kefir.
   • Milk. If you have a goal to lose weight, it is better not to buy milk with high fat content. Low-fat foods are also not healthy; they contain the amount of essential fats reduced to a minimum. The best option is milk with a fat content of 2. 5%.
3. Plant milk.
   • Oatmeal.
   • Coconut.
   • Almond.
   • Rice.
4. Vegetables. It is important to use only those products that do not cause allergies.
   • Pumpkin.
   • Celery.
   • Cucumber.
   • Tomato.
   • Beet.
   • Carrot.
5. Fruits. You can add any products here, but it is better to choose seasonal ones. In summer it can be peaches, apricots, melon. In winter, you should give preference to tangerines, oranges, and persimmons.
6. Berries. Fresh and natural are only available in the summer. To make delicious cocktails during the cold season, strawberries and raspberries can be frozen in portions. Watermelon is also a berry. It also works well in smoothies.
7. Greenery. It contains a large number of useful substances. At the same time, the calorie content is close to 0. Basil, dill, spinach, parsley, sage, and rosemary are good greens in smoothies.
8. Additional Ingredients. If you are not allergic to nuts, then cashews, macadia, hazelnuts, pumpkin and sunflower seeds are suitable. Many nutritionists recommend trying superfoods. These are products where the concentration of nutrients is much higher than in ordinary ones. Superfoods include:
   • Acai berries.
   • Spirulina.
   • Mulberry or mulberry.
   • Physalis berries.
   • Chia seeds.
   • What-beans.
9. Porridge. The most commonly used is plain oatmeal.

Rules for preparation and consumption

To make the smoothie delicious, you must follow some cooking rules:

• Most ingredients should be cold. A cool drink is much more pleasant to drink.
• Water or milk should not be more than 150 ml per glass. With a large amount of liquid, the smoothie turns out to be unconcentrated, and the bright taste disappears.
• A powerful blender is a must for preparation.. Only in it can you chop frozen berries, apples, and herbs.
• At home, it is better to make smoothies immediately before preparation.This way the pulp will not have time to settle, the taste will be rich and pleasant.
• You should definitely avoid combining incompatible products.For example, apples and kefir, plums and greens. Such cocktails can cause discomfort and abdominal pain.

• All fruits and vegetablesIt is better to peel.

Smoothie diet

A diet on such a drink should not last more than 5 days, because smoothies do not provide the body with the required amount of energy. Because of this, irritability, short temper, and dizziness appear. To make the diet stress-free, you can start it during the work week.

Usually during this period there is no time for long cooking, and smoothies are quick. On weekends, you should return to your normal diet. The main thing is not to eat a lot of fried, fatty and unhealthy foods, otherwise the result will quickly disappear.

Day of the week	Breakfast	Dinner	Dinner	Snack
Monday	Smoothie of 2 oranges with nuts and sprouted grains (can be replaced with rolled oats)	Smoothie with almond or rice milk, with a few kiwis and berries	Smoothie with bran, apricots and unsweetened yogurt	Tomato and carrot smoothie/peach, apple and berry smoothie
Tuesday	Oatmeal or rice porridge with water/milk, fruit smoothie	Fish or chicken broth with small pieces, vegetable smoothie	Smoothie with cottage cheese, fruits and herbs	Vegetable puree soup and smoothie with herbs and berries
Wednesday	"Acai bowl" with coconut milk with berries and seeds	2 egg omelette, pumpkin smoothie	Boiled or baked fish, chicken and celery smoothie	Fruit smoothie with almond milk
Thursday	Sandwiches with whole grain bread, salad and lightly salted salmon. Vegetable smoothie	Coconut milk smoothie with apples and spinach	2 egg omelette and vegetable smoothie	Watermelon-melon smoothie/smoothie with banana and strawberries
Friday	Oatmeal and smoothie with banana, berries and nuts	Chicken or fish broth with pieces, vegetable smoothie	Kefir smoothie with celery	A handful of nuts/smoothie with peaches, berries and almond milk

In 5 days of such a diet you can get rid of at least 4 kg. If you add physical activity, the number will increase.The main thing is not to do complex workouts, since without this the body has a lack of energy.

Light evening walks and morning exercises will help you lose another 1 kg. After returning to a normal diet, the weight increases by no more than 2 kg. This will be the result if you do not exceed the daily calorie allowance.

Vegetable diet smoothies for weight loss and cleansing

Vegetable-based smoothies are the lowest in calories. The amount of fructose in them is kept to a minimum, so they are considered the most healthy.

With spinach

Spinach contains a large number of beneficial vitamins C, A, B1, B2, B6, PP, P, E, D2, K. In addition, its leaves are filled with a lot of protein.

You can prepare a smoothie with spinach in 5 steps:

1. You need to take half a banana.
2. Next you need to peel the kiwi.
3. Afterwards you need to take a glass of spinach.
4. All ingredients are placed in a blender and poured with 150 ml of cold mineral water (you can use regular water). Everything is mixed at high speed until smooth.
5. The cocktail is poured into a glass; if desired, you can add a few fresh spinach leaves for decoration. If the cocktail is warm, add 2-3 pieces of ice.

With celery

Celery is a vegetable that is known for the presence of oxalic acid, vitamins A, B1, B2, B6, E, K. In addition, it contains calcium, magnesium, pectin, phosphorus and iron. Thanks to its rich composition, celery has a general strengthening, tonic and cleansing effect.

To prepare this smoothie you will need:

• Celery. This recipe requires 100 g of product, which is approximately 3 stems. In order for the celery to be crushed better, it must first be cut into several pieces.
• Kefir. You can take any fat content; for people losing weight, 1% is better. You need ½ cup of kefir.
• Water. It must be cold, you need ¼ cup.
• Banana. It is better to choose the ripest and largest ones.
• Honey. Necessary for sweetness, if the banana is ripe, you can do without this sweetener.
• Parsley.
• Cinnamon. It's important not to overdo it. For one serving of cocktail you need literally the tip of a teaspoon.

All ingredients must be placed in a blender and mixed. Smoothies are best served in tall glasses.

From avocado

Avocado is a healthy source of essential fats and vitamins. The taste is quite neutral, so it fits well into both fruit and vegetable smoothies.

The most interesting and unusual recipe is considered to be with cucumber:

• Peel the ripe avocado and add half to the blender.
• The cucumber is cut into cubes and added to the avocado.
• For greens, you need fresh spinach. You will need 1 glass.
• The ingredients are poured with almond milk and mineral water. Their total quantity is 300 ml.
• The smoothie needs to be whipped in a blender until smooth and poured into a beautiful glass.
• You can add lime juice and sea salt to the cocktail to taste.

From pumpkin

A quick and easy way to deliciously cook and eat pumpkin.

This smoothie option is perfect for fall dinners:

• The chopped pumpkin pulp is added to the blender.

• Add 1-2 cups of yogurt to it.
• For sweetness and improved taste, you can add persimmon.
• All ingredients must be whisked. If the smoothie turns out thick, you can add a little water.

With basil

Melon and Basil Smoothie is a refreshing and healthy summer snack.

To prepare it you will need:

• 250 g ripe melon. You can buy the fruit in advance and leave it in a warm place for 1-2 days. This will make the pulp sweeter and softer.
• Basil. A green plant is best. To prepare 1 glass of smoothie you need 10-15 leaves.
• Lime. You need to squeeze the juice out of it.
• Orange. The peeled pulp of 1 fruit should be added to the blender.
• Water. Both regular and mineral water go well with this smoothie.

All ingredients need to be whisked. The finished smoothie is decorated with basil leaves and served with 1-2 ice cubes.

Cucumber-parsley

This smoothie is a quick and healthy snack with a huge amount of fiber and vitamins:

• The cucumber is cut into cubes and placed in a blender. If the peel is bitter, it is better to get rid of it.

• Next, add a bunch of parsley and lettuce leaves.
• The ingredients must be beaten well. There is no need to add water, there is enough liquid in the cucumber.
• Add coriander and chili pepper to the finished drink on the tip of a knife.

Smoothie "Metelka" for cleansing and weight loss

An ideal product for cleansing the intestines, rejuvenating the skin and promoting health. All vegetables are used raw. The smoothie has a pronounced laxative effect, so you should drink it on weekends in the morning or evening.

To prepare you will need:

• ½ part beet fruit.
• ¼ part of a small fork of white cabbage.
• ½ carrot.
• Water.
• 1 drop of lemon juice.
• 1 drop of olive oil.

Vegetables are finely chopped and blended with oil and lemon juice in a blender. The mass turns out to be quite thick, so it must be diluted with water to the desired consistency.

With ginger

This smoothie has a powerful strengthening and anti-inflammatory effect.

In addition, pineapple and ginger improve and speed up metabolism and remove toxins:

• A pineapple. Can be used fresh, frozen or canned. You will need about 1 cup of pineapple.
• 1 cup coconut milk and unsweetened yogurt.
• ¼ tsp. spoons of turmeric.
• 1 tbsp. l. grated ginger root.

All ingredients must be mixed in a blender. If the smoothie is warm, you can add ice.

Fruit and berry smoothies

Fruit smoothies have a more pleasant taste and can be used as a dessert. Their calorie content is 40% higher than that of vegetable smoothies.

With banana

Banana smoothies are the most common and popular. They have a pleasant taste and aroma, quickly fill you up and give you a boost of energy.

This smoothie can be made in 5 steps:

• Wash 10-15 strawberries, cut off the leaves and put them in a blender.
• Add 1 ripe banana to the berries.
• Almond, coconut or cow's milk is often used as a base.
• All ingredients must be whipped until smooth and light foam forms.
• If desired, you can add cinnamon, honey and mint.

With milk

Smoothies with milk have a lighter and more delicate consistency. The taste becomes less rich and creamier. It is worth remembering that with the addition of milk, the calorie content of the drink increases by 60-80 calories.

For milk-pear smoothie you will need:

• 1 ripe pear.
• Apple baked with honey. It can be prepared in 1. 5 minutes. in the microwave.
• Milk. If you are lactose intolerant, cow's milk can be replaced with rice or almond milk.
• Peach. It is better to choose sweet and ripe varieties; fig varieties work well.

All products must be blended in a blender at maximum speed and poured into a tall glass.

If the smoothie is warm, you can add ice.

With oatmeal

A delicious and delicate smoothie that will be an ideal dessert for people with sensitive stomachs. Oatmeal normalizes work and calms the intestines, removes toxins and excess fluid.

For the smoothie you will need:

• Cereals. It is better to choose those with the inscription "long cooking" on the box. You need 2 large spoons of cereal.
• Milk 1 glass. You can use any.
• Ripe pitted cherries. 20-30 berries.
• Honey for sweetness to taste.
• 1 pack of yogurt.
• Cinnamon optional.

Pour hot milk over the cereal and leave for 10 minutes. After that, you need to transfer them to a blender bowl, add cold yogurt and beat. Next, the remaining ingredients are added and the mixture is remixed.Pour the finished smoothie into glasses and add ice if necessary.

With cottage cheese

This smoothie has the lightest and airiest texture. It's also a good source of protein, making it a great post-workout snack or dinner.

It will require:

• 1 glass of any milk.
• Ice cream or fresh raspberries 4 tablespoons.
• Honey to taste.
• Nuts and seeds 1 spoon.
• 100 g of cottage cheese of any fat content. For people losing weight, it is better to use 3% or 6%.

The ingredients are mixed until smooth in a blender and poured into glasses. If you want a cold cocktail, you can put it in the refrigerator for 10-15 minutes. or add ice.

Coffee smoothie

A coffee smoothie with berries is both a healthy snack and a delicious dessert with a slight sourness. All ingredients are mixed in a blender until foamy, and the finished cocktail is served in tall glasses. It can be decorated with fresh berries and coconut flakes.

For the smoothie you will need:

• Frozen or fresh assorted berries 150-200 g.
• 2 cups cool Americano.
• 1 fresh or frozen banana.
• 1 tsp. cocoa.
• 100 g natural yoghurt.
• Coconut flakes for decoration.

With pineapple, peach and grapefruit pulp

A smoothie with these ingredients is a tasty and healthy breakfast option that will give you strength and energy and speed up your metabolism.

To make this drink you need:

• Peel and chop 1 grapefruit.
• Add it to the blender along with 100 g of pineapple, melon and peach.
• A bunch of parsley is also added to the fruit.
• The product is whipped in a blender until smooth, poured into glasses and decorated with lemon slices. To make the drink cold, you can add ice.

From pineapple and kiwi

A smoothie for weight loss and cleansing the body with pineapple strengthens the protective function and has an anti-inflammatory effect.

To prepare you will need:

• 200 g fresh, frozen or canned pineapple.

• 1/3 glass of mineral water.
• 2 ripe peeled kiwis.
• Honey for sweetness (optional).
• Lemon 3-5 slices.
• 5-6 mint leaves.

All ingredients must be blended in a blender until smooth and poured into glasses. It is better to use water from the refrigerator to keep the smoothie cool.

Tibetan smoothie

This smoothie is known all over the world due to its pleasant texture and unusual taste. It helps you lose weight faster and corrects your figure.

This drink contains:

• Fennel. It reduces cravings for sweets, removes harmful toxins and excess water.
• Mangosteen. It suppresses hunger and speeds up metabolism.
• Tamarind. The main advantage is blocking the work of enzymes responsible for the accumulation of fatty deposits.
• Langsat. Source of vitamins, calcium and iron.
• Sapodilla. This product contains substances that accelerate metabolism and strengthen the body's protective function.
• Bail. It stabilizes the gastrointestinal tract and controls appetite.

These products are difficult to find in a regular store, so you can buy ready-made mixtures online that you just need to mix with water.

With apple

The main advantage of this drink is its refreshing and pleasant texture. In addition, the apples included in the composition normalize digestion. The sweetish taste with a slight sourness lifts your spirits.

This smoothie contains:

• Water 1/3 cup.
• 1 apple. If it is imported, it is better to remove the peel, on which preservatives are applied for long-term storage.
• A handful of berries. You can take raspberries, strawberries and currants.
• Honey to taste.
• 2 peaches or apricots.

The ingredients are added to the blender and mixed. The finished smoothie is poured into glasses with ice and garnished with mint.

Citrus smoothie

A smoothie with citrus fruits gives you a boost of vivacity and energy. In addition, it is good for losing weight and cleansing the body. The pineapple included in the composition speeds up metabolism and removes excess moisture. Orange replenishes the lack of vitamin D.

To prepare this drink you will need:

• 3-4 feijoa fruits.
• 10 pieces of fresh pineapple.
• ½ orange.
• Lime juice.
• Lemon juice.
• ½ grapefruit.
• 5-10 sea buckthorn berries.
• Water ¼ cup

All ingredients must be mixed in a blender until smooth. The finished smoothie is poured into glasses with ice.

A quick, tasty and safe way to lose weight is to introduce smoothies into your diet.

After all, you can add a lot of vegetables and fruits to this drink, rich in essential fats, proteins, carbohydrates and vitamins. In addition, it can be used to lose weight and cleanse the body in a short time before or after the holidays.