- Efficiency:5 kg in 7 days
- Dates:7 days
General rules
Many people mistakenly think that smoothies are a drink. In fact, it is a nutritious, healthy, tasty and low-calorie mixture prepared using a blender of various food ingredients. A cocktail can replace a full lunch or dinner, depending on the ingredients used to prepare it. 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 "
For effective weight loss, it is better to use fresh vegetables and fruits (with the exception of high-calorie bananas and grapes), natural juices and other low-calorie foods as components of a smoothie diet. The weight loss process starts quickly and without much effort from the person losing weight. Thanks 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 content of the food consumed is reduced, snacks are eliminated, which has a positive effect on the weight loss process.
Sort
Detox diet
A three-day detox diet allows you to get rid of 2-3 extra kilos and further cleanse your body. The menu is based on the lightest drinks.
Breakfast | fresh juice from 2 oranges with the addition of a walnut, a slice of lime and sprouted seeds. |
Lunch |
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Dinner |
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Afternoon snack |
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Dinner |
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Liquid smoothie diet
The drinking version lasts 3 days and is more suitable for cleansing the body. The main condition of this method is to start the day with fruit and end with herbs and vegetables.
Breakfast |
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Lunch |
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Dinner |
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Afternoon snack |
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Dinner |
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Indications
The Smoothie Diet is recommended for use with the purpose of weight correction and getting rid of extra kilos.
Authorized products
You can use low-calorie vegetables and fruits to make smoothies. The basis of any diet 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 | |
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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 |
Berry |
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berry | 0, 7 | 0, 3 | 9. 4 | 44 |
Mushrooms |
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mushrooms | 3. 5 | 2. 0 | 2. 5 | thirty |
Nuts and dried fruit |
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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 |
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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 |
Cheeses and cottage cheese |
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cheese | 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 |
Egg |
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omelet | 9. 6 | 15. 4 | 1. 9 | 184 |
egg | 12. 7 | 10. 9 | 0, 7 | 157 |
Fish and shellfish |
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fish | 18. 5 | 4. 9 | 0, 0 | 136 |
Non-alcoholic beverages |
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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 |
* data is per100 g of product |
Fully or partially restricted products
Ready meals should not be cooked to ensure maximum preservation of nutrients and vitamins. All smoked meat, dried fruit, marinades and pickles should be excluded from the diet. Chocolate, pastries, baked goods and sweet culinary products are prohibited.
The water and drink regime is also limited: carbonated drinks, coffee and alcoholic products 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 | |
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Fruits |
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canned fruit | 0. 5 | 0, 1 | 9. 5 | 40 |
Nuts and dried fruit |
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candied fruits | 2. 0 | 1. 0 | 71, 0 | 301 |
dried fruits | 2. 3 | 0, 6 | 68, 2 | 286 |
Snacks |
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potato chips | 5. 5 | 30, 0 | 53, 0 | 520 |
banana chips | 2. 3 | 33, 6 | 50, 7 | 519 |
Cereals and porridge |
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porridge | 3. 3 | 1. 2 | 22. 1 | 102 |
Bakery products |
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Bread | 7. 5 | 2. 1 | 46, 4 | 227 |
Confectionery |
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baursak | 6. 8 | 2. 6 | 45, 8 | 234 |
jam | 0, 3 | 0, 2 | 63, 0 | 263 |
jam | 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 |
cookies | 7. 5 | 11. 8 | 74, 9 | 417 |
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 |
half | 11. 6 | 29, 7 | 54, 0 | 523 |
chuck-chuck | 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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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 |
sugar | 0, 0 | 0, 0 | 99, 7 | 398 |
salt | 0, 0 | 0, 0 | 0, 0 | - |
Dairy |
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sour cream | 2. 8 | 20. 0 | 3. 2 | 206 |
Meat products |
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pork | 16, 0 | 21. 6 | 0, 0 | 259 |
salo | 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 pie | 16. 4 | 23. 3 | 0, 4 | 277 |
pork chops | 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 chops | 10, 0 | 33, 0 | 0, 0 | 337 |
Bird |
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spirit | 16. 5 | 61, 2 | 0, 0 | 346 |
goose | 16. 1 | 33, 3 | 0, 0 | 364 |
game | 34, 0 | 6. 5 | 0, 0 | 200 |
Oils and fats |
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cooking fat | 0, 0 | 99, 7 | 0, 0 | 897 |
Alcoholic beverages |
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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 |
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 |
blow | 0, 0 | 0, 0 | 30, 0 | 260 |
Rome | 0, 0 | 0, 0 | 0, 0 | 220 |
fault | 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 beverages |
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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 |
booze | 0, 1 | 0, 0 | 7, 0 | 29 |
* data is per100 g of product |
Smoothie diet, weekly menu (Meal plan)
Monday
Breakfast |
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Lunch |
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Dinner |
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Afternoon snack |
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Dinner |
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Tuesday
Breakfast |
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Lunch |
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Dinner |
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Afternoon snack |
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Dinner |
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Wednesday
Breakfast |
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Lunch | milk-fruit smoothie with added greens. |
Dinner |
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Afternoon snack |
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Dinner |
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Thursday
Breakfast |
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Lunch |
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Dinner |
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Afternoon snack |
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Dinner |
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Friday
Breakfast |
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Lunch | strawberry milkshake with sesame seeds. |
Dinner |
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Afternoon snack |
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Dinner |
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Saturday
Breakfast |
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Lunch |
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Dinner |
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Afternoon snack |
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Dinner |
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Sunday
Breakfast |
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Lunch |
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Dinner |
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Afternoon snack |
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Dinner |
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Slim 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 apple. Diet smoothies should not contain sugar or sugar substitutes. Below are recipes with pictures.
Banana-strawberry smoothie
Main components:
- half a ripe peeled banana;
- frozen or fresh berries (blueberries, blueberries, strawberries, raspberries) - 150 g;
- low-fat natural yogurt or low-fat 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. Finally, you can add a tablespoon of cottage cheese. Banana can be replaced with peach or apricot.
Vegetable smoothie
Main components:
- a small bunch of dill;
- broccoli florets (150 g);
- spices;
- low-fat kefir as a base (150 ml).
Recipe
Boil the inflorescences for a few minutes, 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 flax seeds - 1 tbsp. Spoon.
Recipe
Use a blender to whip 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 pc. ;
- peeled cabbage leaves - 1 cup;
- parsley - half a cup.
Recipe
Peel the banana and apple. Cut the veins from the cabbage leaves and chop everything with a knife. You can grate the parsley with your hands and put the bristles in the blender bowl. Grind all the ingredients and pour a glass of water into the bowl. The resulting homogeneous consistency is ready for use.
Sicily smoothie to cleanse the body
The presented cocktail not only cleans the intestinal lumen perfectly, but also improves the functioning of the cardiovascular system and lowers blood pressure. The cocktail is not recommended for use by people with low blood pressure - hypotensive people.
Main ingredients:
- spinach - 1 cup;
- carrots - 6 pcs. ;
- watercress - 1 cup;
- celery - 4 sprigs;
- red bell pepper - 2 pcs. ;
- medium-sized ripe tomatoes - 3 pcs. ;
- garlic cloves – 4 pcs.
Recipe
Dice tomatoes, carrots and peppers. Put the garlic cloves through a press and add the pulp to the blender bowl along with the bunches of herbs. Add chopped peppers and carrots to the bowl. Mix everything until smooth with a blender, add tomatoes at the end. It is better to drink this cocktail in the morning to start the process of cleansing the body and give a boost of energy for the whole day.
In case of failure
In case of failure, the diet can be continued as usual, but you must be prepared that the expected and final lots will differ.
Stop the diet
The correct tactics for leaving the diet will prevent you from regaining the weight you lost with difficulty. For three weeks after completing the smoothie regimen, you should eat oatmeal for breakfast, meat or vegetable soups for lunch, and salads for dinner. It is important to maintain a drinking regimen. If you follow these simple rules, you can avoid not only digestive problems, but also record the results achieved. The presented diet program is very easy to tolerate; after a month it can be repeated again.
Contraindications
- breastfeeding period;
- to carry a pregnancy;
- diseases of the kidneys and liver system.
The smoothie regimen is contraindicated for anorexia, as well as for people suffering from bulimia and other eating disorders caused by psycho-emotional outbursts and problems.
For children
The diet is not intended for use in children.
During pregnancy and breastfeeding
Pregnant and lactating women can only consume fruit and vegetable smoothies as a supplement to the main, nutritious food. An expectant or new mother needs to eat well to support her own body and that of the baby and provide the necessary micro and macro elements.
Pros and cons
advantage | Cons |
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Similar diets
- Rainbow Diet;
- Vegetable diet;
- Fruit diet.
Important terms
Cocktails are an excellent alternative to chocolate and delicious buns, which are very hard to say no to. In order to lose weight when drinking cocktails, it is important to follow several rules.
- You should not drink smoothies, but eat them with a small spoon, so that the feeling of satiety comes faster and your appetite decreases;
- drinks must 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, root vegetables and vegetables (celery root, beets, carrots, apples, pears) through a fine grater;
- small vegetables must be chopped;
- All smoothie components must be mixed with 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 necessary amount of carbohydrates, proteins and fats;
- do not forget the rules for leaving the diet so that the lost weight does not return in double volume;
- Maintain a regime of drinking water (no more than 3 liters per day).
advice
The diet requires initial preparation. Within 5 days before starting a restricted diet, prepare your body: exclude flour, salt, sweet and fried food from your diet. 2 days before the diet, reduce portions of soups, cereals and dairy products.
- use more fruit to thicken the cocktail;
- The basis 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 give you a richer and more intense taste;
- avoid additives such as ice cream, cream, sorbet, etc. ;
- You can add a handful of your favorite nuts on top for a pre-made cocktail;
- You can use absolutely any juice, taking into account your taste preferences.
Comments from nutritionists
Very often, leading nutritionists recommend smoothies to their patients as a supplement to the weight loss process. You can come up with recipes yourself. You can add banana as an easily digestible component, but this cocktail is best consumed immediately after training for quick recovery. Nutritionists are of the opinion 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 diet remains varied and tasty and does not become boring. The weight of the presented diet is not so great, but in a week you can adjust your weight by minus 3-4 kg. Those suffering from gastropathy and pancreatic diseases experienced discomfort in recent days, but exacerbations of chronic gastrointestinal diseases were rarely recorded. Reviews are mostly positive. The diet works, and if you follow simple rules at the end, you can fix your weight for a long time.
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Cost price
The Smoothie Diet may seem expensive compared to others due to the high abundance of fresh fruits, berries and vegetables.