- Efficiency:5kg in 7 days
- Date:7 days
General rules
Many people mistakenly think that smoothies are drinks. In fact, this is a nutritious, healthy, delicious and low-calorie mixture that is prepared using a blender from 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 pounds in a week without constantly feeling hunger and irritability against this background.
From English, literally the word "smooth"translated as soft, gentle, insinuating. The birthplace of smoothies is England, which are widely used by office workers as lunch or snack. Freshly prepared cocktails can be a very satisfying dish due to their high content of dietary fiber, which has a positive effect onfunction of the digestive tract. The mixture is easy to digest and does not cause a heavy feeling after drinking.
For effective weight loss, it is best to use fresh vegetables and fruit (except high-calorie bananas and grapes), natural juices and other low-calorie foods as components of a smoothie diet. The weight loss process will begin quickly and without much effort on the part of the person losing weight. Thanks to the porridge-like consistency, the water-salt balance is normalized, the body is filled 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.
Variety
Detox diet
A three-day detox diet allows you to get rid of 2-3 extra pounds and further cleanse your body. The menu is based on the lightest drinks.
Breakfast | fresh juice from 2 oranges with the addition of walnuts, lime slices and sprout seeds. |
Have 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 fruits and end with herbs and vegetables.
Breakfast |
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Have lunch |
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Dinner |
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Afternoon snack |
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Dinner |
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Indication
The smoothie diet is recommended to be used for the purpose of weight correction and getting rid of excess weight.
Official Product
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 supplements, you can use sesame seeds, sunflower seeds, cereals, muesli, berries (frozen or fresh) and nuts (pine, almonds, walnuts). You can add ginger and flax seeds to taste.
Table of permitted products
Proteins, g | Fat, g | Carbohydrates, g | Calories, kcal | |
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Vegetables and spices |
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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 |
berries |
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berries | 0, 7 | 0, 3 | 9. 4 | 44 |
Mold |
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mold | 3. 5 | 2. 0 | 2. 5 | thirty |
Nuts and dried fruit |
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Crazy | 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 |
Darling | 0. 8 | 0, 0 | 81. 5 | 329 |
Dairy products |
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skim 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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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 |
Türkiye | 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 seafood |
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fish | 18. 5 | 4. 9 | 0, 0 | 136 |
Non-alcoholic drinks |
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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 | - |
Juice and compote |
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compote | 0. 5 | 0, 0 | 19. 5 | 81 |
juice | 0, 3 | 0, 1 | 9. 2 | 40 |
*data per 100 g of product |
Products are completely or partially limited
Ready-to-eat foods should not be cooked to ensure maximum preservation of nutrients and vitamins. All smoked meats, dried fruits, marinades and pickles should be excluded from the diet. Chocolate, baked goods, baked goods and sweet culinary products are prohibited.
The water and drinking regime is also limited: carbonated drinks, coffee and products containing alcohol 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 | Fat, g | Carbohydrates, g | Calories, kcal | |
---|---|---|---|---|
Fruits |
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canned fruit | 0. 5 | 0, 1 | 9. 5 | 40 |
Nuts and dried fruit |
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candied fruit | 2. 0 | 1. 0 | 71. 0 | 301 |
dried fruit | 2. 3 | 0, 6 | 68. 2 | 286 |
Snack |
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potato chips | 5. 5 | 30. 0 | 53. 0 | 520 |
banana crackers | 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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baursaks | 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 |
candy | 4. 3 | 19. 8 | 67. 5 | 453 |
Lukma | 2. 0 | 2. 1 | 75. 6 | 380 |
Pastry | 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 |
halva | 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 |
Cake |
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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 products |
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sour cream | 2. 8 | 20. 0 | 3. 2 | 206 |
Meat products |
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pig | 16. 0 | 21. 6 | 0, 0 | 259 |
salo | 2. 4 | 89. 0 | 0, 0 | 797 |
smoked pork | 23. 0 | 45. 0 | 0, 0 | 500 |
meat | 22. 6 | 20. 9 | 0, 0 | 279 |
raw smoked pork belly | 7. 6 | 66. 8 | - | 632 |
meat pate | 16. 4 | 23. 3 | 0, 4 | 277 |
cutlets | 16. 6 | 20. 0 | 11. 8 | 282 |
Sausage |
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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 |
Sausage | 10. 1 | 31. 6 | 1. 9 | 332 |
Sausage | 12. 3 | 25. 3 | 0, 0 | 277 |
pork | 10. 0 | 33. 0 | 0, 0 | 337 |
Bird |
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duck | 16. 5 | 61. 2 | 0, 0 | 346 |
swan | 16. 1 | 33. 3 | 0, 0 | 364 |
game | 34. 0 | 6. 5 | 0, 0 | 200 |
Oil and fat |
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cooking fat | 0, 0 | 99, 7 | 0, 0 | 897 |
Alcoholic beverages |
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whiskey | 0, 0 | 0, 0 | 0, 4 | 235 |
liquor | 0, 0 | 0, 0 | 0, 0 | 220 |
gin | 0, 0 | 0, 0 | 0, 0 | 220 |
Cognac | 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 |
hit | 0, 0 | 0, 0 | 30. 0 | 260 |
Rum | 0, 0 | 0, 0 | 0, 0 | 220 |
sake | 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 drinks |
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soda | 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 |
sprites | 0, 1 | 0, 0 | 7. 0 | 29 |
*data per 100 g of product |
Smoothie diet, weekly menu (Meal plan)
Monday
Breakfast |
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Have 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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Have 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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Have lunch | milk fruit smoothie with added vegetables. |
Dinner |
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Afternoon snack |
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Dinner |
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Thursday
Breakfast |
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Have 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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Have 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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Have 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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Have lunch |
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Dinner |
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Afternoon snack |
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Dinner |
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Diet smoothie recipe
Before preparing the cocktail, all products must be thoroughly washed, peeled, cored 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 is a recipe with photos.
Banana-strawberry smoothie
Main component:
- 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. I.
recipe
Use a blender to 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 smoothies
Main component:
- a small bunch of dill;
- broccoli florets (150 g);
- herbs and spices;
- low fat kefir as base ingredient (150 ml).
recipe
Boil the flowers for a few minutes, let them cool. Combine kefir, cabbage, dill sprigs and spices to taste in a blender.
Festive smoothies for weight loss
The main ingredient:
- fresh or frozen strawberries - 6 pcs. ;
- half of the flesh of a ripe banana;
- half a glass of natural yogurt;
- fresh orange juice;
- crushed flax seeds - 1 tbsp. spoon.
recipe
Use a blender to beat all the ingredients and add ice cubes to the finished cocktail.
Smoothie recipe to cleanse the body
Vegetable smoothie to cleanse the body
The main ingredient:
- green apple – 1 piece;
- banana – 1 piece;
- peeled cabbage leaves - 1 cup;
- parsley - half a cup.
recipe
Peel the banana and apple. Cut the veins off the cabbage leaves and chop them all together with a knife. You can shred the parsley by hand and put the brushes in the blender bowl. Blend all the ingredients and pour a glass of water into a bowl. The resulting homogeneous consistency is ready to use.
Sicilian smoothie to cleanse the body
The presented cocktail not only perfectly cleanses the intestinal lumen, 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 - hypotensives.
The main ingredient:
- spinach – 1 cup;
- carrots – 6 pieces;
- watercress - 1 glass;
- celery – 4 sprigs;
- red pepper – 2 pieces;
- medium sized ripe tomatoes – 3 pieces;
- garlic cloves – 4 pcs.
recipe
Dice tomatoes, carrots and bell peppers. Pass the garlic cloves through a press and add the pulp to the blender bowl along with the herb bunch. Add the chopped peppers and carrots to the bowl. Mix everything until smooth using a blender, add the tomatoes at the end. It is best to drink this cocktail in the morning to start the body's cleansing process and provide an energy boost throughout the day.
If failure occurs
In case of failure, the diet can be continued as usual, but you must be prepared for the fact that the expected plumb line and the plumb line will be different.
Quit dieting
The right tactics for getting out of a diet will prevent you from regaining the weight you worked so hard to lose. For three weeks after completing the smoothie diet, you should consume oatmeal for breakfast, meat or vegetable soup for lunch, and salad for dinner. It is important to maintain a drinking pattern. If you follow these simple rules, you can not only avoid digestive problems, but also note the results achieved. The diet program presented is very easy to tolerate, after a month it can be repeated again.
Contraindications
- breastfeeding period;
- contain;
- diseases of the kidney and liver system.
The smoothie diet is contraindicated in anorexia, as well as in people suffering from bulimia and other eating disorders caused by outbursts and psycho-emotional problems.
For children
This diet is not intended for use in children.
During pregnancy and breastfeeding
Pregnant and breastfeeding women may consume fruit and vegetable smoothies only as a nutritious addition to main meals. A pregnant woman or new mother needs to eat well to support her own body and that of her child, providing the necessary micro and macro elements.
Advantages and disadvantages
pro | Minus |
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Similar diet
- Rainbow Diet;
- Plant-based diet;
- Fruit diet.
Important Terms
Cocktails are a great alternative to delicious chocolate and bread that are very hard to resist. To lose weight while drinking cocktails, it is important to follow some rules.
- Smoothies should not be drunk, but eaten with a small spoon so that satiety comes faster and appetite decreases;
- drinks should be consumed 5 times a day;
- portion size for one serving – tall cocktail glass (250 g);
- be sure to peel persimmons, oranges, kiwis and tangerines;
- pass hard fruits, root vegetables and greens (celery root, beets, carrots, apples, pears) through a fine grater;
- small vegetables need to be chopped;
- All smoothie components must be mixed using a blender;
- The diet should not be carried out for more than 7 days, because. . . low-calorie cocktails are not able to provide the body with the required amount of carbohydrates, proteins and fats;
- do not forget about the rules for leaving the diet so that the lost weight does not return double;
- Maintain a water drinking regimen (no more than 3 liters per day).
Suggestion
This diet requires preliminary preparation. In 5 days before starting a restricted diet, you need to prepare your body: eliminate starchy, salty, sweet and fried foods from your diet. 2 days before the diet you need to reduce portions of soups, cereals and dairy products.
- use more fruit to make the cocktail thicker;
- The basis of the cocktail is natural yogurt, low-fat kefir;
- You can add a little honey to enhance the taste;
- mixing sweet and sour fruit varieties will give you a richer and more intense taste;
- avoid additional ingredients such as ice cream, cream, sherbet, etc;
- You can add a handful of your favorite nuts on top to the finished cocktail;
- You can use absolutely any juice, according to your taste preferences.
Comments from nutritionists
Often, leading nutritionists recommend smoothies to their patients as an addition to the weight loss process. You can make your own recipe. You can add banana as an easy-to-digest component, but this cocktail is best consumed immediately after training for quick recovery. Nutritionists argue that smoothies not only help with weight loss, but also improve immunity and reduce the risk of colds and flu.
Review of the smoothie diet and its results
Cocktail diets are well tolerated and rarely lead to failure. Despite all the restrictions, the food is still varied and tasty, and never boring. The weight on the diet presented is not very large, but in a week you can adjust your weight to minus 3-4 kg. Those suffering from gastropathy and pancreatic diseases experience discomfort in recent days, but exacerbations of chronic gastrointestinal diseases are rarely recorded. Reviews are mostly positive. This diet works, and if you follow the simple rules in the end, you can improve your weight for a long time.
". . .When you put colorful cocktails on the table, it is very beautiful, and the guests are confused by such a meal pattern. How delicious and healthy! Thanks to the pomegranate smoothie, my hemoglobin levels increased, and even shortness of breath disappeared. This is amazing. I have been following this weight loss method for a long time, I try to set aside a week once a month and spend it entirely on smoothies. And I noticed that I began to catch colds less often, and I completely forgot about ARVI. Every time I discover more and more new recipes, experimenting with permitted ingredients. For those considering it, I highly recommend trying this bright, juicy and delicious treat that is unlike any other. "
Food prices
The smoothie diet may seem expensive compared to other diets because of the abundance of fresh fruits, berries, and vegetables.