Smoothies for weight loss: homemade recipes

Connoisseurs of healthy food are trying to simplify your diet, but keep it tasty foods and dishes: the menu of people who will monitor the condition of the body and figure, was born. They are ready in minutes, require no exotic ingredients, easy as eating "on the run", but how useful and help weight loss? How to make this dish and how to apply?

Diet smoothies

What is smoothie for weight loss

Vitamin healthy and tasty dish, loved by the fans of healthy diet, has come to Russia from California, where smoothie – a familiar snack in the form of a thick shake, which replaces harmful sandwiches, burgers and other fast food. The name is derived from the English "smooth" (in the original cocktail called a "smoothy"), which means "soft" and "homogeneous". Based on fruits and berries, whipped in a blender, occasionally with the addition of juice, milk, yogurt, therefore, the mass is dense, it is eaten with a spoon.

Favor

Diet smoothie is source of fiber, vitamins, minerals, and only 100-150 calories, so they are put on a par with fresh fruits and vegetables, tofu and other products that are part of a healthy diet. These cocktails not only help to lose weight – they have a positive effect on the organism in whole:

  • mixed berry fruit provide energy from easily digestible carbohydrates;
  • herbal ingredients help to clean the body, removing toxins and wastes;
  • thanks to the fiber regulates the bowels, improves digestion;
  • dietary fibers contribute to the rapid saturation;
  • some components smoothies speed up metabolism.

Fasting day on smoothies

Long-term consumption of fruit and vegetable mixes is not for every body, so most nutritionists advise against trying to lose weight for diet with the same diet, but with the help of the fasting day. He will not give you the plumb Bob is 5 kg, but will be a good push to the next reset of pounds on a strict diet and:

  • prostimulirujte the intestines;
  • to start the process of cleansing the body;
  • will toxins;
  • will give a day's rest the digestive tract;
  • "shake" the body (can be used as a stressful shock during the main diet).
Smoothies

Recipes

The number of fruit or vegetable combinations is so large that you can cook low-calorie healthy shakes, not repeating within a month or more. Just before you start cooking, you need to understand what is the difference between a smoothie for dinner for weight loss from those served for Breakfast, and what supplements can enhance fat burning effects.

With grapefruit

  • Time: 5 minutes.
  • Number of servings: 1 person.
  • Calorie serving: 52 calories.
  • Purpose: to eat.
  • Kitchen: author.
  • Difficulty: easy.

In the morning to Wake you can prepare not only coffee and fruit cocktail with sour berries (recipe cranberries, but you can substitute cranberries) and a refreshing citrus works not worse. If a pure grapefruit flavor you don't like, combine it in half with orange (each 75 g). Honey you can not add: Yes calorie cocktail will be less, but the degree of sweetness will go down.

Ingredients:

  • grapefruit – 150 g;
  • banana – 50 g;
  • Apple sour – 100 g;
  • honey – 1 tsp;
  • cranberry – 30 g

Method of preparation:

  1. Remove the Apple peel, cut in half and remove the seeds.
  2. Grapefruit segments free from films, put together with Apple in a blender.
  3. Add banana, whisking for a minute (high speed).
  4. Warm the honey, pour in the cocktail, mix with cranberries. Before serving to cool.

Vegetable

  • Time: 20 minutes.
  • Servings: 2 persons.
  • Meals calorie: 44 kcal.
  • Purpose: to dinner.
  • Kitchen: author.
  • Difficulty: easy.

A large part of the smoothie recipes-centric menu for weight loss, consists of fruit, while the vegetables in the issue of the cleansing and fat burning more preferred because they have less sugar and more coarse fibers. To prepare the cocktails? Nutritionists allow you to use any vegetables that can be eaten fresh: celery, cabbage, beets, broccoli, carrots, cucumbers and tomatoes. Not superfluous will be here, and herbs (cilantro, parsley, dill), which speeds up metabolism.

With grapefruit

Ingredients:

  • carrot – 140 g;
  • broccoli – 200 g;
  • Apple unsweetened varieties – 150 g;
  • bunch fresh cilantro – 20 g;
  • spinach – 100 g;
  • skimmed milk – 50 ml;
  • oranges – 2 PCs.;
  • pumpkin seeds – 10 PCs

Method of preparation:

  1. Coarsely chopped spinach, pour the milk and leave for 15 mins – so you will neutralize oxalic acid which can harm the stomach and kidneys.
  2. The Apple peel to remove the core, cut into cubes.
  3. Broccoli disassemble on inflorescences, rinse.
  4. Scrape the carrots and finely chop or grate.
  5. Cilantro, washed, chopped.
  6. Mix all foods in a blender, beat for 1.5 minutes at high speed.
  7. From oranges to squeeze the juice.
  8. Pour into smoothies, blend another 30 seconds.
  9. Decorate a vegetable smoothie for weight loss pumpkin seeds.

With apples and celery

  • Time: 5 minutes.
  • Number of servings: 1 person.
  • Calorie serving: 17 calories.
  • Purpose: to eat.
  • Kitchen: author.
  • Difficulty: easy.

Some schemes for quick weight loss weight loss are advised to give up a large part of plant foods, leaving only that have a green color: it's spinach, celery, apples, kiwi. If you could combine some of them, you get a low calorie smoothie with outstanding properties. This drink can be consumed even at night and not worry about the extra pounds. Keep in mind that a mix of apples and celery are not recommended for people who suffer from diseases of the stomach and hyperacidity of gastric juice, especially if you drink this smoothie on an empty stomach.

Carrots

Ingredients:

  • water – 170 ml;
  • sour green Apple – 120g;
  • celery stalks – 4 PCs.;
  • bunch of spinach – 20 g;
  • lemon juice – 1 tsp

Method of preparation:

  1. Chop the clean stalks of celery in large dice.
  2. With Apple peel, remove the core. The rest cut a little smaller than the celery.
  3. Rinse the spinach if it is frozen – defrosted.
  4. Add all ingredients in a blender, grind at high speed (spin for about a minute).
  5. Pour water and lemon juice, then stir for 15 seconds. on medium speed. Ready to serve green smoothies for weight loss immediately.

With yogurt

  • Time: 20 minutes.
  • Servings: 2 persons.
  • The caloric value of the dish: 85 kcal.
  • Purpose: to dinner.
  • Kitchen: author.
  • Difficulty: easy.

In the evening after a workout to preserve muscle mass experts recommend to consume protein foods so the weight loss will be faster. If we talk about smoothies, they are based on formal after-training should be low-fat cottage cheese and yogurt, and flavor and aroma here add cinnamon, herbs, prunes. If you are not too strict diet you can even use a bit of cocoa powder, coconut, and even bitter (!) chocolate, but without sugar, or cocoa beans.

Ingredients:

  • briquettes of cottage cheese 0% – 180 g;
  • yogurt 0% – 300 ml;
  • prunes – 30 g;
  • cocoa powder – 2 tbsp

Method of preparation:

  1. Prunes pour boiling water for a quarter of an hour.
  2. Rinse, chop finely.
  3. Put the cottage cheese in a blender, add yogurt, cocoa and prunes.
  4. Beat on high speed for a minute. Pour into glasses. Optionally, you can enter the cocoa powder only in 1 part of the mixture to make a double-layered black and white cocktail.

With bananas and oatmeal

  • Time: 10 minutes.
  • Number of servings: 1 person.
  • The caloric value of the dish: 85 kcal.
  • Purpose: for Breakfast.
  • Kitchen: author.
  • Difficulty: easy.

Fruits and vegetables even in the presence of fiber strong saturation is not given, therefore, to smoothies turned out to be rich and was able to become a full-fledged afternoon tea (to kill the hunger for 1.5-2 hours) or Breakfast of you must enter the whole grains, bran or protein. Cereal flour and starch and contains the fruit – great combination, but if you are committed to losing weight, prepare this smoothie in the morning, not an evening snack. Do not use a small flakes that do not require cooking: they saturate less than the major. The ideal choice is Hercules.

Ingredients:

  • low fat yoghurt – 100 g;
  • cereal – 30 g;
  • banana – 100 g;
  • honey – 1 tsp;
  • ground cinnamon – 1/2 tsp.;
  • lactose free skimmed milk – 50 ml.

Method of preparation:

  1. Pour the warmed (40 degrees), milk, cereal, leave on for 5 minutes.
  2. The banana chopped and folded into a blender. Pour yogurt.
  3. Beat half minute at medium speed.
  4. Add honey, ground cinnamon, soaked cereal.
  5. Whisk another half a minute on the same mode, to pour the glasses. If you like the soft flakes give the finished mixture for another 5 minutes, but no longer.
Apple-celery

Pomegranate and blueberry

  • Time: 10 minutes.
  • Servings: 2 persons.
  • Calorie meals: 63 kcal.
  • Purpose: to eat.
  • Kitchen: author.
  • Difficulty: easy.

Berries to prepare delicious dietary cocktails were also used with the mass obtained is not liquid, and mashed potatoes-shaped, so it is advisable to add yogurt, milk or juice. Based on such a smoothie you can take the usual raspberries, cranberries, strawberries, or currants, or use more interesting ingredients: pomegranate, blueberries, blackberries. Below is the version with cherry juice, which you can replace with milk, and almonds optionally exclude from the recipe completely or take to replace the cashews, walnuts, or pine nuts.

Ingredients:

  • blueberries – 200 g;
  • fresh peaches – 200 g;
  • pomegranate (grains) – 100 g;
  • cherry juice – 200 ml;
  • strawberry – 100 g;
  • ice (cubes) – 4-6 pieces;
  • almonds – 30 g;
  • a pinch of cinnamon.

Method of preparation:

  1. Blanched almonds, after you pour the cold water for a few minutes.
  2. Pour on the hot pan, tumble dry on low-power burners 4-6 min.
  3. To remove the shell. To break in half (or cut with a knife).
  4. Berries (including pomegranate seeds) to move in the blender, peaches cut in half, folded to the same.
  5. Pour juice, whipping 40 seconds. putting the maximum speed.
  6. Add the almonds, cinnamon, and then stir for half a minute at the same speed.
  7. Pour into glasses, add ice. Optionally leave a few whole berries to decorate the mixture before serving.

With ginger

  • Time: 10 minutes.
  • Servings: 2 persons.
  • Calorie serving: 54 kcal.
  • Purpose: to eat.
  • Kitchen: author.
  • Difficulty: easy.

Ginger root with all food items considered the most useful for individuals who wish to lose weight without losing muscle mass, but only burning fat. It affects the metabolic processes, increases blood circulation, breaks down fat and suppresses appetite. Add a little grated ginger and you get the best drink for slimming! Just keep in mind that this product has a strong choleretic effect, so in diseases of the liver, bile ducts and pancreas bladder should be used with caution.

Ingredients:

  • avocado – 150 g;
  • ginger root – 30 g;
  • green Apple – 300 g;
  • orange – 2 PCs

Method of preparation:

  1. Wash, ginger root, remove the peel, chop the rest finely.
  2. Apple peel, remove seeds, flesh cut into cubes.
  3. With orange slices to remove the film, discard bones (if any).
  4. Avocado deprive the skin, cut the flesh like Apple.
  5. To put all components in blender, a minute to whisk on medium speed. If the mass was very thick, you can add half a Cup of grapefruit juice (fresh squeezed).
With yogurt

With kiwi

  • Time: 10 minutes.
  • Servings: 2 persons.
  • Calorie meals: 64 kcal.
  • Purpose: to eat.
  • Kitchen: author.
  • Difficulty: easy.

If mentioned green fruits that help to lose weight, most people are drawn to apples, but there are savory and delicious kiwi. For cocktails, they are even better because they are softer, easier to whip into a thick, soft mass. Kiwis are great for connecting with skim milk or natural yoghurt, pears, grapes (the latter during weight loss better not to get involved), any seeds and nuts. The following option is perfect for the summer menu – it is refreshing and juicy.

Ingredients:

  • kiwi – 250 g;
  • coconut milk – 100 ml;
  • yellow pear – 100 g;
  • ice cubes – 4 PCs.;
  • large white grapes – 100 g

Method of preparation:

  1. To deprive peel kiwi, cut into quarters.
  2. Grapes wash, cut each berry in half.
  3. From the pear to remove the peel, remove the core with seeds, cut into several parts.
  4. To shift all the fruit in blender, pour coconut milk, whip (twist at top speed a minute).
  5. Pour into cocktail glasses, add ice cubes. For decoration you can use fresh mint leaves.
Banana-oatmeal

Rules for the preparation

Useful you can read all the cocktails of this type that do not contain refined sugar (obtained from fruit), they are devoid of fatty components and have the minimal amount of starchy components. Remember, if you aim to lose weight, I need to learn how to choose the right healthy snack recipe, given the characteristics of some products and their combinations:

  • The use of chicory should include herbs and spices that increase metabolism: cinnamon, ginger, nutmeg, cloves, and very sweet varieties of fruits and berries from their composition are excluded. Excluded bananas, grapes, peaches, persimmons, mangoes.
  • If you add dairy products (yogurt, milk, kefir, ryazhenka), and choose low-fat, and milk intolerance cow's can take coconut, soy.
  • Strengthen the nutrient density of your shake without harm to shapes using rolled oats flour, wheat germ and oats, seeds, nuts, but in small amounts (25-30 g per serving).
  • Try not to use dried fruit except prunes, raisins and apricots in large amounts daily, weight loss will not help.
  • When the liquid component is represented by the juice, it must be homemade (fresh), not packaged.