- Effectiveness:5 kg in 7 days
- Dates:7 days
General rules
Many people mistake smoothies for drinks. In fact, it is a nutritious, healthy, tasty and low-calorie mixture prepared with the help of a blender from various food ingredients. A cocktail can replace a full lunch or dinner depending on the ingredients used to prepare it. Smoothie diet promises to get rid of 2 extra kilos in a week, but the feeling of constant hunger and irritability is against this background.
Literally "word" from English
For effective weight loss, it is best to use fresh vegetables and fruits (except high-calorie bananas and grapes), natural juices and other low-calorie foods as components of a smoothie diet. The process of weight loss begins quickly and without much effort by the person who is losing weight. Due to the puree-like 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 intake of necessary food is reduced, and snacks are removed, which has a positive effect on the process of losing weight.
varieties
Detox diet
A three-day detox diet will allow you to lose 2-3 extra pounds and further cleanse the body. The menu is based on light drinks.
Breakfast | Add fresh juice from 2 oranges, walnuts, a wedge of lime and sprouted grains. |
Lunch |
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The dinner |
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Lunch |
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The dinner |
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Liquid smoothie diet
The drinkable version lasts for 3 days and is more suitable for cleansing the body. The main condition of this method is to start the day with fruits and end with herbs and vegetables.
Breakfast |
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Lunch |
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The dinner |
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Lunch |
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The dinner |
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Instructions
Smoothie diet is recommended for weight correction and weight loss.
Authorized Products
You can use vegetables and low-calorie fruits to make smoothies. The basis of any diet smoothie is fat-free kefir or natural yogurt. As a supplement, you can use sesame seeds, sunflower seeds, whole grains, muesli, fruits (frozen or fresh) and nuts (pine nuts, almonds, walnuts). You can add ginger and flax seeds to taste.
Table of permitted items
Proteins, g | Fats, g | carbohydrates, g | Calorie, kcal | |
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Vegetables and greens |
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vegetables | 2. 5 | 0. 3 | 7. 0 | 35 |
Fruits |
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fruits | 0. 8 | 0. 3 | 11. 5 | 56 |
Fruits |
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fruits | 0. 7 | 0. 3 | 9. 4 | 44 |
Mushrooms |
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mushrooms | 3. 5 | 2. 0 | 2. 5 | thirty |
Nuts and dried fruits |
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nuts | 15. 0 | 40, 0 | 20. 0 | 500 |
Raw materials and spices |
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ginger | 1. 8 | 0. 8 | 15. 8 | 80 |
cinnamon | 3. 9 | 3. 2 | 79. 8 | 261 |
Honey | 0. 8 | 0, 0 | 81. 5 | 329 |
Dairy Products |
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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 |
natural yogurt 2% | 4. 3 | 2. 0 | 6. 2 | 60 |
Cheese and cottage cheese |
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a secret | 24. 1 | 29. 5 | 0. 3 | 363 |
cottage cheese 0% (low fat) | 16. 5 | 0, 0 | 1. 3 | 71 |
cottage cheese 0. 6% (low fat) | 18. 0 | 0. 6 | 1. 8 | 88 |
Bird |
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chicken breast | 23. 2 | 1. 7 | 0, 0 | 114 |
Turkey | 19. 2 | 0. 7 | 0, 0 | 84 |
An egg |
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omelette | 9. 6 | 15. 4 | 1. 9 | 184 |
an egg | 12. 7 | 10. 9 | 0. 7 | 157 |
Fish and seafood |
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a fish | 18. 5 | 4. 9 | 0, 0 | 136 |
Soft drinks |
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the 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 |
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Compote | 0. 5 | 0, 0 | 19. 5 | 81 |
juice | 0. 3 | 0. 1 | 9. 2 | 40 |
* information is for 100 g of product |
Fully or partially restricted products
Prepared food should not be cooked to ensure maximum preservation of nutrients and vitamins. All smoked meats, dried fruits, marinades and pickles should be removed from the diet. Chocolate, bakery products, bakery products and sweet culinary products are prohibited.
Water and drinking regime are also restricted: carbonated drinks, coffee and alcoholic beverages are prohibited. Do not use sour milk and dairy products with a fat content of more than 1. 5%.
Table of prohibited items
Proteins, g | Fats, g | carbohydrates, g | Calorie, kcal | |
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Fruits |
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canned fruits | 0. 5 | 0. 1 | 9. 5 | 40 |
Nuts and dried fruits |
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candied fruit | 2. 0 | 1. 0 | 71, 0 | 301 |
dried fruits | 2. 3 | 0. 6 | 68. 2 | 286 |
Food |
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potato chips | 5. 5 | 30. 0 | 53, 0 | 520 |
banana chips | 2. 3 | 33. 6 | 50. 7 | 519 |
Cereal and porridge |
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porridge | 3. 3 | 1. 2 | 22. 1 | 102 |
Bread products |
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bread | 7. 5 | 2. 1 | 46. 4 | 227 |
Confectionery products |
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bagel | 6. 8 | 2. 6 | 45. 8 | 234 |
jam | 0. 3 | 0. 2 | 63, 0 | 263 |
jam | 0. 3 | 0. 1 | 56, 0 | 238 |
marshmallow | 0. 8 | 0, 0 | 78. 5 | 304 |
candies | 4. 3 | 19. 8 | 67. 5 | 453 |
Lukma | 2. 0 | 2. 1 | 75. 6 | 380 |
cookies | 7. 5 | 11. 8 | 74. 9 | 417 |
a cake | 3. 8 | 22. 6 | 47, 0 | 397 |
jam | 0. 4 | 0. 2 | 58. 6 | 233 |
gingerbread | 5. 8 | 6. 5 | 71. 6 | 364 |
Sochnik | 10. 1 | 8. 8 | 40. 5 | 274 |
dough | 7. 9 | 1. 4 | 50. 6 | 234 |
halva | 11. 6 | 29. 7 | 54, 0 | 523 |
every now and then | 8. 6 | 1. 9 | 77. 9 | 363 |
Ice cream |
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ice cream | 3. 7 | 6. 9 | 22. 1 | 189 |
Cakes |
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a cake | 4. 4 | 23. 4 | 45. 2 | 407 |
Chocolate |
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chocolate | 5. 4 | 35. 3 | 56. 5 | 544 |
Raw materials and spices |
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mayonnaise | 2. 4 | 67, 0 | 3. 9 | 627 |
Kant | 0, 0 | 0, 0 | 99. 7 | 398 |
salt | 0, 0 | 0, 0 | 0, 0 | - |
Dairy Products |
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cream | 2. 8 | 20. 0 | 3. 2 | 206 |
Meat products |
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pork | 16. 0 | 21. 6 | 0, 0 | 259 |
Hello | 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 paste | 16. 4 | 23. 3 | 0. 4 | 277 |
meatballs | 16. 6 | 20. 0 | 11. 8 | 282 |
Sausages |
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boiled 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 | 10. 0 | 33. 0 | 0, 0 | 337 |
Bird |
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a duck | 16. 5 | 61. 2 | 0, 0 | 346 |
Goose | 16. 1 | 33. 3 | 0, 0 | 364 |
the game | 34. 0 | 6. 5 | 0, 0 | 200 |
Oils and fats |
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oil preparation | 0, 0 | 99. 7 | 0, 0 | 897 |
Alcoholic drinks |
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whisky | 0, 0 | 0, 0 | 0. 4 | 235 |
grog | 0, 0 | 0, 0 | 0, 0 | 220 |
gin | 0, 0 | 0, 0 | 0, 0 | 220 |
brandy | 0, 0 | 0, 0 | 0. 1 | 239 |
drink | 0. 3 | 1. 1 | 17. 2 | 242 |
the beer | 0. 3 | 0, 0 | 4. 6 | 42 |
port wine | 0. 4 | 0, 0 | 12. 0 | 163 |
fist | 0, 0 | 0, 0 | 30. 0 | 260 |
rum | 0, 0 | 0, 0 | 0, 0 | 220 |
for a | 0. 5 | 0, 0 | 5. 0 | 134 |
scatter | 0. 1 | 0. 1 | 0. 5 | 225 |
champagne | 0. 2 | 0, 0 | 5. 0 | 88 |
Soft drinks |
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cola | 0, 0 | 0, 0 | 10. 4 | 42 |
coffee | 0. 2 | 0, 0 | 0. 3 | 2 |
lemonade | 0, 0 | 0, 0 | 6. 4 | 26 |
Mirinda | 0, 0 | 0, 0 | 7. 5 | 31 |
Pepsi | 0, 0 | 0, 0 | 8. 7 | 38 |
sprite | 0. 1 | 0, 0 | 7. 0 | 29 |
* information is for 100 g of product |
Smoothie diet, weekly menu (Meal plan)
Monday
Breakfast |
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Lunch |
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The dinner |
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Lunch |
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The dinner |
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Tuesday
Breakfast |
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Lunch |
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The dinner |
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Lunch |
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The dinner |
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Wednesday
Breakfast |
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Lunch | milk-fruit smoothie with vegetables. |
The dinner |
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Lunch |
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The dinner |
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Thursday
Breakfast |
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Lunch |
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The dinner |
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Lunch |
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The dinner |
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Friday
Breakfast |
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Lunch | strawberry milkshake with sesame seeds. |
The dinner |
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Lunch |
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The dinner |
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Saturday
Breakfast |
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Lunch |
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The dinner |
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Lunch |
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The dinner |
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Sunday
Breakfast |
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Lunch |
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The dinner |
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Lunch |
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The dinner |
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Diet smoothie recipes
Before preparing the cocktail, all products should 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-strawberry smoothie
Main components:
- half-ripe peeled banana;
- frozen or fresh fruits (blueberries, blueberries, strawberries, raspberries) - 150 g;
- fat-free natural yogurt or fat-free kefir 1% - 150 ml;
- low-fat cottage cheese - 1 tbsp. l.
Recipe
Using a blender, blend the berries and banana until smooth, then add the kefir and blend again. At the end, you can add a tablespoon of cottage cheese. Bananas can be replaced with peaches or apricots.
Vegetable smoothie
Main components:
- a little dill;
- broccoli flowers (150 g);
- spices;
- low-fat kefir (150 ml) as a base.
Recipe
Boil the inflorescences for a few minutes and let it cool. Blend kefir, cabbage, tender dill sprigs and herbs in a blender to taste.
Holiday smoothie for weight loss
Main ingredients:
- fresh or frozen strawberries - 6 berries;
- half a mass of ripe banana;
- half a glass of natural yogurt;
- freshly squeezed orange juice;
- ground flax seeds - 1 tbsp. a spoon.
Recipe
Beat all the ingredients using a blender and add ice cubes to the finished cocktail.
Smoothie recipes for cleansing the body
Vegetable smoothie to cleanse the body
Main ingredients:
- green apple - 1 piece;
- banana - 1 piece;
- cabbage leaves - 1 cup;
- parsley - half a cup.
Recipe
Peel the banana and apple. Cut the roots from the cabbage leaves and chop everything with a knife. You can tear the parsley with your hands and place the brushes in a blender. Grind all the ingredients and pour a glass of water in a bowl. The resulting homogeneous consistency is ready for use.
Sicily Smoothie to cleanse the body
This cocktail not only perfectly cleans the lumen of the intestine, but also improves the functioning of the cardiovascular system and lowers blood pressure. The cocktail is not recommended for people with low blood pressure - hypotensive people.
Main ingredients:
- spinach - 1 cup;
- carrots - 6 pieces;
- watercress - 1 cup;
- celery - 4 branches;
- red pepper - 2 pieces;
- medium ripe tomatoes - 3 pieces;
- cloves of garlic - 4 pcs.
Recipe
Finely chop tomatoes, carrots and bell peppers. Pass the cloves of garlic through a press and put the mass in a blender along with bunches of herbs. Add the chopped peppers and carrots to the bowl. Using a blender, blend everything until smooth, then add the tomatoes at the end. This cocktail is good to drink in the morning to start the cleansing process and boost energy throughout the day.
in case of failure
If unsuccessful, the diet can be continued as usual, but you should be prepared that the expected and final lines will be different.
Getting off the diet
The right dieting tactic will prevent you from regaining the weight you've lost. For three weeks after completing the smoothie diet, eat oatmeal for breakfast, meat or vegetable soup for lunch, and salads for dinner. It is important to maintain this drinking regimen. If you follow these simple rules, you will be able to record not only digestive problems, but also achieved results. The given diet program is very easy to carry out and can be repeated after a month.
Contraindications
- breastfeeding period;
- pregnancy;
- diseases of the kidney and liver system.
Smoothie diets are contraindicated for people suffering from anorexia, as well as bulimia and other eating disorders caused by psycho-emotional outbursts and problems.
For children
The diet is not intended for use by children.
During pregnancy and breastfeeding
Pregnant and lactating women can eat fruit and vegetable smoothies only as a supplement to the main, nutritious meal. An expectant or new mother should eat well to provide her body and the baby with the necessary micro and macro elements.
Advantages and disadvantages
prof | Cons |
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Similar diets
- Rainbow Diet;
- vegetable diet;
- Fruit diet.
Important terms
Cocktails are a great alternative to chocolates and delicious buns that are too hard to give up. When drinking cocktails to lose weight, it is necessary to follow several rules.
- Smoothies should be eaten with a small spoon instead of drinking, the feeling of satiety will come faster and your appetite will decrease;
- drinks are consumed 5 times a day;
- portion size for one serving - tall cocktail glass (250 g);
- be sure to peel dates, oranges, kiwis and tangerines;
- passing hard fruits, root vegetables and vegetables (celery root, beetroot, carrot, apple, pear) through a fine grater;
- small vegetables should be chopped;
- All smoothie components should be mixed using a blender;
- The diet is not followed for more than 7 days. . . low-calorie cocktails cannot provide the body with the necessary amount of carbohydrates, proteins and fats;
- Do not forget about the rules of exiting the diet for weight loss, which is not twice the size of the back;
- Maintain water intake (no more than 3 liters per day).
council
Diet requires advance preparation. It is necessary to prepare the body within 5 days before starting a limited diet: remove flour, salty, sweet and fried foods from your diet. 2 days before the diet, it is necessary to reduce the portions of soup, cereals and dairy products.
- use more berries to make the cocktail thicker;
- The basis of the cocktail should be natural yogurt, fat-free kefir;
- You can add a little honey for taste;
- mixing sweet and sour varieties of fruit gives you a rich and intense taste;
- ice cream, cream, sherbet, etc. b. Avoid additives such as;
- You can add a handful of your favorite nuts to the finished cocktail;
- You can use absolutely any juice, taking into account taste preferences.
Nutritionists' comments
Often, leading nutritionists recommend smoothies to their patients as an adjunct to the weight loss process. You can come up with recipes yourself. Banana can be added as an easily digestible ingredient, but this shake can be consumed immediately after training for a quick recovery. Nutritionists are of the opinion that smoothies not only help you lose weight, but also improve immunity and reduce the risk of colds and flu.
Reviews about the smoothie diet and its results
Cocktail diets are very well tolerated and rarely fail. Despite all the restrictions, the diet remains varied and tasty, and does not become boring. The weight of the given diet is not that big, but you can correct your weight minus 3-4 kg in a week. Patients with gastropathy and pancreatic diseases experienced discomfort in the last days, but exacerbation of chronic gastrointestinal diseases was rarely reported. Reviews are mostly positive. Dieting works, and in the end, if you follow simple rules, your weight can be fixed long-term.
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Diet price
The smoothie diet may seem expensive compared to others due to the abundance of fresh fruits, berries and vegetables.