Smoothie diet for weight loss and cleansing the body

• 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	carrot juice 150 ml; 2 tomatoes with parsley and sorrel.
Dinner	rice or almond milk; strawberries and kiwi 2 pieces.
Afternoon snack	1 apple; berries; peaches 2 pcs.
Dinner	a glass of yogurt; muesli; 1 apricot.

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	orange juice 1 glass; pineapple slices.
Have lunch	a handful of strawberries; half a glass of milk; sesame.
Dinner	celery stalk; 50 ml carrot juice; 50 ml pomegranate juice; one teaspoon of flaxseed oil.
Afternoon snack	half a glass of kefir; tomatoes 2 pieces; green salad with dill and sprouted grains.
Dinner	cucumber 1 piece; tomato 1 piece; sorrel; carrot juice 100 ml.

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
Vegetables and spices
Vegetables	2. 5	0, 3	7. 0	35
Fruits
fruits	0. 8	0, 3	11. 5	56
berries
berries	0, 7	0, 3	9. 4	44
Mold
mold	3. 5	2. 0	2. 5	thirty
Nuts and dried fruit
Crazy	15. 0	40. 0	20. 0	500
Raw materials and spices
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
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
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
chicken breast	23. 2	1. 7	0, 0	114
Türkiye	19. 2	0, 7	0, 0	84
Egg
omelet	9. 6	15. 4	1. 9	184
egg	12. 7	10. 9	0, 7	157
Fish and seafood
fish	18. 5	4. 9	0, 0	136
Non-alcoholic drinks
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
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
canned fruit	0. 5	0, 1	9. 5	40
Nuts and dried fruit
candied fruit	2. 0	1. 0	71. 0	301
dried fruit	2. 3	0, 6	68. 2	286
Snack
potato chips	5. 5	30. 0	53. 0	520
banana crackers	2. 3	33. 6	50. 7	519
Cereals and porridge
porridge	3. 3	1. 2	22. 1	102
Bakery products
bread	7. 5	2. 1	46. 4	227
confectionery
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
ice cream	3. 7	6. 9	22. 1	189
Cake
cake	4. 4	23. 4	45. 2	407
Chocolate
chocolate	5. 4	35. 3	56. 5	544
Raw materials and spices
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
sour cream	2. 8	20. 0	3. 2	206
Meat products
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
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
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
cooking fat	0, 0	99, 7	0, 0	897
Alcoholic beverages
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
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	porridge porridge 100 g; kiwi 1 piece; cold peach tea.
Have lunch	fruit cocktail made from apple, kiwi and apricot; a glass of pineapple juice.
Dinner	chicken breast pieces; rice pudding; Herbal tea.
Afternoon snack	low-fat cottage cheese with pieces of fresh fruit; glass of apple juice.
Dinner	beef stock; Cream of Mushroom Soup; Herbal tea.

Tuesday

Breakfast	steamed oatmeal; pineapple and orange smoothie.
Have lunch	celery soup; a glass of berry jelly.
Dinner	fish broth with small pieces of fish; a glass of iced tea to taste.
Afternoon snack	a cocktail made from red apple, carrot, spinach, beetroot and fennel; from wheat.
Dinner	vegetable salad pureed with olive oil; glass of apple juice.

Wednesday

Breakfast	pear and pumpkin salad with natural yogurt; steamed oatmeal; cranberry juice (fresh or frozen).
Have lunch	milk fruit smoothie with added vegetables.
Dinner	chicken stock with small pieces of boiled chicken breast; a glass of jelly; muesli with berries.
Afternoon snack	a glass of carrot juice; lettuce leaves and some vegetables.
Dinner	pureed salad of celery, apple, young lettuce leaves in olive oil; a glass of pineapple juice; blueberry cottage cheese.

Thursday

Breakfast	oatmeal with sliced apricots and peaches; a glass of grape juice; strawberry yogurt.
Have lunch	2-3 fresh vegetables; Onion soup; Cucumber juice.
Dinner	puree from fresh vegetables (first boil and then grind with a blender); pieces of boiled turkey; a glass of herbal tea.
Afternoon snack	a glass of milkshake; fresh fruit.
Dinner	fresh vegetables with herbs; rice pudding; a glass of pineapple juice.

Friday

Breakfast	oatmeal with low-fat cottage cheese; 1 green apple; a glass of herbal tea.
Have lunch	strawberry milkshake with sesame seeds.
Dinner	beef stock; fruit puree; a glass of fruit iced tea.
Afternoon snack	Cream of Mushroom Soup; a glass of cucumber juice.
Dinner	puree celery, apple and lettuce in olive oil; orange and lime smoothie with walnuts to taste.

Saturday

Breakfast	oatmeal with pieces of fruit; a glass of herbal tea.
Have lunch	rice water; celery soup.
Dinner	chicken stock with beans; strawberry smoothie.
Afternoon snack	milk cocktail; fresh fruit.
Dinner	puree from previously boiled vegetables; a glass of orange juice.

Sunday

Breakfast	rice porridge with apricot pieces; a glass of orange juice.
Have lunch	Tomato soup; a glass of herbal tea; orange jelly.
Dinner	Cream of Mushroom Soup; a glass of cucumber juice.
Afternoon snack	any fruit that is low in calories; milkshake with walnuts.
Dinner	oat pudding with fresh berries; fruit cocktail made from kiwi, green apple and pineapple.

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
strengthens the immune system; effective weight loss; does not harm health; no limits; improves the function of the digestive tract; easy tolerance of food components; improvement of skin and hair condition; a "tasty" diet.	inability to diet with an overly active lifestyle; impossibility of using food for diseases of the renal and hepatic systems; risk of digestive disorders.

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.