- Efficiency:5 kg in 7 days
- Dates:7 days
General rules
Many people mistakenly believe that smoothies are a drink. In fact, it is a nutritious, healthy, tasty and low-calorie mixture 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 per week without a constant feeling of hunger and irritability against this background.
From English, literally the word "
For effective weight loss, it is best to use fresh vegetables and fruits (except bananas and high-calorie 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 to lose weight. Thanks to the puree-like consistency, the salt-water balance is normalized, the body is saturated with useful substances and vitamins. Lack 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.
Types
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, a slice of lime and sprouted grains. |
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 for this method is to start the day with fruits and stop 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 to be used for the purpose of weight correction and getting rid of extra pounds.
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 nuts, almonds, walnuts). You can add ginger and flaxseeds to taste.
Table of approved 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 |
Results |
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results | 0. 8 | 0. 3 | 11. 5 | 56 |
Sheep |
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berries | 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 seasonings |
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ginger | 1. 8 | 0. 8 | 15. 8 | 80 |
channel | 3. 9 | 3. 2 | 79. 8 | 261 |
honey | 0. 8 | 0. 0 | 81. 5 | 329 |
Dairy |
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raw 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 |
10% cream (low fat) | 3. 0 | 10. 0 | 4. 0 | 118 |
2% natural yogurt | 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 |
A bird |
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chicken breast | 23. 2 | 1. 7 | 0. 0 | 114 |
turkey | 19. 2 | 0. 7 | 0. 0 | 84 |
Eggs |
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omelette | 9. 6 | 15. 4 | 1. 9 | 184 |
eggs | 12. 7 | 10. 9 | 0. 7 | 157 |
Fish and seafood |
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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 are per 100 g of the product |
Fully or partially limited products
Prepared meals 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 eat 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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Results |
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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 |
Snacks |
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crisps | 5. 5 | 30. 0 | 53. 0 | 520 |
banana chips | 2. 3 | 33. 6 | 50. 7 | 519 |
Cereals and porridges |
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porridge | 3. 3 | 1. 2 | 22. 1 | 102 |
Bakery products |
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on the | 7. 5 | 2. 1 | 46. 4 | 227 |
Dessert |
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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 |
Luke | 2. 0 | 2. 1 | 75. 6 | 380 |
cookie | 7. 5 | 11. 8 | 74. 9 | 417 |
cake | 3. 8 | 22. 6 | 47. 0 | 397 |
jam | 0. 4 | 0. 2 | 58. 6 | 233 |
ginger | 5. 8 | 6. 5 | 71. 6 | 364 |
Sochnik | 10. 1 | 8. 8 | 40. 5 | 274 |
dough | 7. 9 | 1. 4 | 50. 6 | 234 |
semi | 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 seasonings |
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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 |
Hello | 2. 4 | 89. 0 | 0. 0 | 797 |
bacon | 23. 0 | 45. 0 | 0. 0 | 500 |
Ham | 22. 6 | 20. 9 | 0. 0 | 279 |
smoked raw pork belly | 7. 6 | 66. 8 | - | 632 |
meat pie | 16. 4 | 23. 3 | 0. 4 | 277 |
cutlets | 16. 6 | 20. 0 | 11. 8 | 282 |
Sausages |
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cooked sausages | 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 |
A bird |
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duck | 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 |
none | 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 |
punk | 0. 0 | 0. 0 | 30. 0 | 260 |
rum | 0. 0 | 0. 0 | 0. 0 | 220 |
for good | 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 |
sprite | 0. 1 | 0. 0 | 7. 0 | 29 |
* Data are per 100 g of the 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 extra 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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Diet smoothie recipes
Before preparing the cocktail, all the products must be thoroughly washed, peeled, the 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 photos.
Banana-strawberry smoothie
Main components:
- half a peeled ripe 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
Use a blender to blend the berries and banana until smooth, then add kefir and blend again. At the end you can add a tablespoon of cottage cheese. Peach or apricot can be substituted for banana.
Vegetable smoothie
Main components:
- a small drop 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 sprigs of dill and herbs to taste in a blender.
Festive smoothie for weight loss
Main ingredients:
- fresh or frozen strawberries - 6 berries;
- half a ripe banana pulp;
- half a glass of natural yogurt;
- freshly squeezed orange juice;
- crushed flaxseeds - 1 tbsp. a spoon.
Recipe
Use a blender to beat all the ingredients and add ice cubes to the ready 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 rub the parsley with your hands and put the brushes into the blender bowl. Grind all the ingredients and pour a glass of water into the bowl. The resulting homogeneous consistency is ready to use.
Sicilian 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 pepper - 2 pcs. ;
- medium-sized ripe tomatoes - 3 pcs. ;
- garlic cloves - 4 pcs.
Recipe
Dice the tomatoes, carrots and bell peppers. Pass the garlic cloves through a press and add the pulp to the blender bowl along with the bunches of herbs. Add peppers and chopped carrots to the bowl. Mix everything until smooth using 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 for the fact that the expected and final plum lines will be different.
Get off the diet
The right tactics to quit the diet will prevent you from regaining the weight you lost with difficulty. For three weeks after completing the smoothie diet, you should eat oatmeal for breakfast, meat or vegetable soups for lunch, and salads for dinner. It is important to maintain a drinking regime. If you follow these simple rules, you can not only avoid digestive problems, but also record the results achieved. The diet program presented is very easy to tolerate; after a month it can be repeated again.
Contraindications
- breastfeeding period;
- carrying pregnancy;
- diseases of the kidneys and hepatic system.
The smoothie diet 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 lactation
Pregnant and lactating women can only eat fruit and vegetable smoothies as an addition to the main nutritious food. An expectant or new mother needs to eat well to support her own body and that of the baby, providing the necessary micro and macro elements.
Advantages and disadvantages
son | Minus |
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Similar diets
- Colorful diet;
- Vegetable diet;
- Fruit diet.
Important Terms
Cocktails with delicious chocolates and buns are another great option, which is very hard to refuse. To lose weight while drinking cocktails, it is important to follow some rules.
- You should not drink smoothies, but eat them with a small spoon, so that the feeling of fullness comes faster and your appetite decreases;
- drinks should be consumed 5 times a day;
- serving size for one serving - 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;
- it is necessary to cut small greens;
- All the smoothie ingredients 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 about the rules for leaving the diet so that the lost weight does not return in a double amount;
- Maintain a water drinking regime (no more than 3 liters per day).
To give advice
The diet requires advance preparation. Within 5 days before starting a limited diet, you must prepare your body: exclude flour, 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 should be natural yogurt, low-fat kefir;
- You can add a little honey for taste;
- a combination of sweet and sour fruit will give you a richer and more intense taste;
- avoid additives such as ice cream, cream, sherbet, etc. ;
- You can top it with a handful of your favorite nuts for a ready cocktail;
- You can use absolutely any juices, taking into account your taste preferences.
Comments from nutritionists
Often, leading nutritionists recommend smoothies to their patients as an addition to the weight loss process. You can come up with your own recipes. You can add a banana as an easy-to-digest component, but it is best to eat this cocktail immediately after training for a quick recovery. Nutritionists believe 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 results in failure. Despite all the restrictions, the diet is varied and tasty, and it never gets boring. The weight on the presented diet is not so much, but in a week you can adjust your weight by minus 3-4 kg. Those suffering from gastropathy and pancreatic diseases had discomfort in the last few days, but rarely worse chronic gastrointestinal diseases were 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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Diet price
The smoothie diet may seem expensive compared to others because of the high abundance of fresh fruit, berries and vegetables.