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

One type of drink that has become particularly popular recently 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, the body and the 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, be sure to familiarize yourself with what the drink is, what beneficial properties and functions it has. A smoothie is a thick cocktail that uses herbs, fruits and vegetables, mixed and pureed in a blender.

The base is usually 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 mash. 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 all major stores in all countries. Smoothie is an entirely English word that means a viscous, thick consistency.

Compared to ordinary juices, this drink has a large number of advantages and functions:

• Useful and natural ingredients.The drink should not contain artificial colors or preservatives. Therefore, 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 has used harmful substances.
• Quick to prepare. At home, smoothies can be made in 5-10 minutes, so it's 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 fruit and vegetables whose energy value does not exceed 100. Therefore, such a drink will always be a good option for a light dinner.
• Normalizes the function of the digestive tract. The result can be seen after only 1 application.
• Many recipes. You will never get tired of smoothies, there are many 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.
• Accelerates the 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 because the child needs a basic and varied diet, which includes fish, meat and grains.
• Diseases of the digestive tract. 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.In such cases, the appearance and texture can trigger a gag reflex.
• Breastfeeding. Lactating 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 only drink smoothies. Due to their low calorie content, they are not able to supply the body with the necessary amount of energy. If it is 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 problems with the digestive tract, cause constipation or allergies.

The following products can be used in smoothies:

1. Water. This is the most important and irreplaceable liquid in every person's life. The physical and moral condition of the whole organism depends on it.
2. Dairy products.
   • Yogurt.
   • 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 not healthy either; 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.
   • Tube.
   • 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 prefer tangerines, oranges and persimmons.
6. Berry. Fresh and natural is only available in summer. To make delicious cocktails in the cold season, strawberries and raspberries can be frozen in portions. Watermelon is also a berry. It also works well in smoothies.
7. Green. 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 products. Superfoods include:
   • Acai berry.
   • Spirulina.
   • Mulberries or mulberries.
   • Physalis berries.
   • Chia seeds.
   • What-beans.
9. Porridge. The most commonly used is regular 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 perglass. 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 the preparation.. Only in it can you chop frozen berries, apples and herbs.
• At home, it is better to make smoothies immediately before cooking.In this way, the pulp will not have time to settle, the taste will be rich and pleasant.
• You should absolutely avoid combining incompatible products.For example, apples and kefir, plums and greens. Such cocktails can cause discomfort and stomach 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 give the body the necessary amount of energy. Because of this, irritability, short temper and dizziness occur. To make the diet stress-free, you can start it during the work week.

Usually during this period there is no time for long preparation and smoothies are quick. At the weekend you should return to your normal diet. The most important thing is not to eat a lot of fried, fatty and unhealthy food, otherwise the result will disappear quickly.

Day of the week	Breakfast	Dinner	Dinner	Snack
Monday	Smoothie of 2 oranges with nuts and sprouted seeds (can be replaced with oatmeal)	Smoothie with almond or rice milk, with a little kiwi and berries	Smoothie with bran, apricots and unsweetened yoghurt	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 mash 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	Sandwich with wholemeal 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 strawberry
Friday	Oatmeal and smoothie with banana, berries and nuts	Chicken or fish broth with chunks, 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 most important thing is not to do complex training, as without this the body lacks 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 intake.

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 healthiest.

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, peel the kiwi.
3. Afterwards, take a glass of spinach.
4. All ingredients are put in a blender and poured with 150 ml of cold mineral water (you can use ordinary water). Mix everything 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 hot, add 2-3 pieces of ice.

With celery

Celery is a vegetable 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, strengthening and cleansing effect.

To prepare this smoothie you will need:

• Celery. This recipe calls for 100g of product, which is approximately 3 stalks. 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 will need ½ cup of kefir.
• Water. It must be cold, you will 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 is important not to overdo it. For one serving of cocktail, you literally need the tip of a teaspoon.

All ingredients must be put 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 goes well with both fruit and vegetable smoothies.

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

• Peel the ripe avocado and put half in the blender.
• Cut the cucumber into cubes and add to the avocado.
• For greens, you need fresh spinach. You need 1 glass.
• The ingredients are poured with almond milk and mineral water. Their total volume is 300 ml.
• The smoothie must 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 prepare and eat pumpkin.

This smoothie option is perfect for fall dinners:

• Add the chopped pumpkin mass to the blender.

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

With basil

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

To prepare it, you 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.
• Lemon. You have to squeeze the juice out of it.
• orange. The peeled pulp of 1 fruit must be added to the blender.
• Water. Both plain and mineral water go well with this smoothie.

All ingredients must be whipped. 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:

• Cut the cucumber into cubes and place 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 whipped 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 to cleanse the intestines, rejuvenate the skin and promote health. All vegetables are used raw. The smoothie has a pronounced laxative effect, so you should drink it at the weekend in the morning or evening.

To prepare, you will need:

• ½ part beetroot.
• 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 strong strengthening and anti-inflammatory effect.

In addition, pineapple and ginger improve and speed up the 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 hot, 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 vegetable smoothies.

With banana

Banana smoothies are the most common and popular. They have a pleasant taste and aroma, fill you up quickly 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 is formed.
• 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 creamy. It is worth remembering that with the addition of milk, the calorie content of the drink increases by 60-80 calories.

For the milk-pear smoothie you 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 hot, you can add ice.

With oatmeal

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

For the smoothie you need:

• Cereal. It is better to choose those with the inscription "long cooking" on the box. You will 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 package of yogurt.
• Cinnamon optional.

Pour warm milk over the grains and leave for 10 minutes. Then transfer them to a blender bowl, add cold yogurt and whip. Then add the remaining ingredients and mix the mixture again.Pour the finished smoothie into a glass 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 optional milk.
• Ice cream or fresh raspberries 4 tbsp.
• Honey to taste.
• Nuts and seeds 1 spoon.
• 100 g cottage cheese regardless of fat content. For people losing weight, it is better to use 3% or 6%.

The ingredients are mixed evenly in a blender and poured into glasses. If you want a cold cocktail, you can put it in the fridge 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 acidity. All ingredients are mixed in a blender until frothy, and the finished cocktail is served in tall glasses. It can be decorated with fresh berries and coconut flakes.

For the smoothie you 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 will need:

• Peel and chop 1 grapefruit.
• Put it in the blender together 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 garnished 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.

Blend all ingredients in a blender until smooth and pour into glass. It is better to use water from the fridge to keep the smoothie cool.

Tibetan smoothie

This smoothie is known all over the world for 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 to block the work of enzymes responsible for the accumulation of fat deposits.
• Slow down. Source of vitamins, calcium and iron.
• Sapodilla. This product contains substances that speed up the metabolism and strengthen the body's protective function.
• Guarantee. It stabilizes the gastrointestinal tract and controls appetite.

These products are hard to find in a regular store, so you can buy ready mixes 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 in the composition normalize digestion. The sweet taste with a slight sourness lifts your mood.

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 a glass with ice and garnished with mint.

Citrus smoothie

A smoothie with citrus fruits gives you a boost of liveliness and energy. In addition, it is good for losing weight and cleansing the body. Pineapple included in the composition accelerates the metabolism and removes excess moisture. Orange replenishes vitamin D deficiency.

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. Pour the finished smoothie into a glass 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 holiday.