Smoothie for weight loss. Blender smoothie recipes with photos

Smoothie is a thick cocktail based on fruits, vegetables or berries with the addition of nutritious fillers for every taste. This definition covers all the factors in the popularity of smoothies for healthy eating and weight loss. Let's analyze each one.

1. Smoothie consistency(density) allows them to be eaten with a spoon, rather than drunk, which contributes to better satiety. Drinking tea, coffee, juice, milk, kefir - whatever, you do not resort to chewing, but it is the chewing process that sends the signal to the brain "I eat, I ate". In the process of chewing food, fermentation or digestion begins in the mouth, and this helps better absorption of nutrients. Drinks, on the other hand, do not give the desired feeling of satiety, after which you will be hungry very quickly.
2. Smoothies in their composition combineseveral flavors- sour, sweet, and sometimes even bitter and salty. The addition of various spices adds additional color to the cocktail. But the variety of tastes is one of the important factors in full saturation.
3. The color scheme of smoothies is another favorable factor for losing weight. Not only the variety of taste sensations gives a person a feeling of satiety, but alsocombination of different color shades. . . The rich variety of natural colors pleases the eye and allows you to feel a surge of positive emotions.
4. Smoothies will prevent you from committing the "weight loss sin" of overeating. With them you can easilycontrol the portion, the amount of ingredients and their calorie content. . . Most often, smoothie recipes are designed for just one serving, maximum two. In the latter case, the smoothie should be shared with your neighbor.
5. Simplicity and speed of preparationsmoothies make this type of food ideal for those who are always in a hurry, as well as in case of severe hunger. It is enough to put all the ingredients in a blender and grind - the dish is ready, and the hunger breakdown is bypassed.

What to add to diet smoothies?

To fully enjoy smoothies and successfully lose weight on them, you need to know how to compose a weight loss smoothie.

1. The base of any smoothie is a liquid base in the amount of 1-2 glasses for 1-2 servings, respectively. Exactlyliquidmust be poured into the blender first so that the mixing process is uniform. When choosing a base, focus on your eating habits, as well as taste and dietary preferences.

   Forsmoothie basicsfit:

   • skim milk - turns a smoothie into a milkshake for a mild flavor
   • yogurt - enriches smoothies with protein, probiotics and calcium;
   • kefir - along with yogurt, makes the drink more nutritious and valuable in terms of nutrients;
   • freshly squeezed fruit juice - increases the nutritional value of the cocktail and improves the taste, but adds a lot of sugar (fructose), increasing its calorie content;
   • water is the most readily available component that will not add extra calories.

2. Fruits and berriesa half-glass-glass is the next most important component of a smoothie. They can be mixed with each other, made cocktails on only one type of fruit, or even combined with vegetables and herbs. For diet fruit smoothies, fruits and berries with less sugar are usually suitable. However, it is the dosage of the components that allows, by and large, to use any fruits that you like. An excellent alternative to fresh berries and fruits will be "frozen", which can be found in stores all year round. They make great refreshing cocktails that do not need to add ice or even a liquid base - frozen ingredients replace both.

   What kindberry and fruit fillersfit:

   • bananasIs one of the most popular smoothie ingredients that can be combined with many toppings: pears or apples, oatmeal or nuts, milk or yogurt, strawberries or kiwi. Bananas give the smoothie a thick consistency and a unique aroma;
   • pineapple- This tropical fruit is often found in diet smoothies due to bromelain, known for its "slimming" properties. And pineapple smoothies have a pleasant sourness and freshness;
   • apples- the most affordable and consumed fruit, full of fiber, vitamins and fragrant juice;
   • kiwi and mango- these tropical "guests" have already become permanent on our table. Combining them with traditional apples and bananas, which, by the way, are also tropical foreigners, you can get an incredible exotic smoothie in taste;
   • Strawberry- this berry is as attractive on the outside as it tastes good on the inside. It is high in fiber, vitamins and antioxidants. And how beautiful it looks, cut in halves or slices! Well, what's a smoothie without strawberries?
   • blueberries, currants, lingonberries, cranberries, sea buckthornand other berries are a real storehouse of nutrients. Choose any - your diet smoothies for weight loss will only be better from them.


3. Vegetables and greensadded in the volume of half a glass-glass, as well as fruit fillings. Greens are the best source of vitamins, minerals and fiber, so be sure to add them to improve digestion, maintain beauty and overall health. Vegetables are also higher in vitamins than fruits, so include them in your diet smoothie often.

4. To giveadditional flavorsyou can add the following ingredients to smoothies:

   • thick yoghurts (quarter cup) - for a thicker consistency;
   • honey (half a tablespoon) - for a sweeter taste;
   • dates, figs, prunes (3-4 pieces) - for greater density and sweet taste;
   • cinnamon, ginger, cocoa powder, vanilla (half a teaspoon) - for complex aromas, a more complex taste and a faster metabolism.

5. Protein & Energy Supplements & Superfoodshelp to make smoothies not only a tasty and nutritious diet shake, but also a complete meal, balanced in proteins, fats and carbohydrates. This includes:

   • protein sports mixtures (protein isolates and concentrates, casein);
   • flax seeds;
   • chia seeds;
   • spirulina;
   • acai berries;
   • oat bran;
   • ground oatmeal;
   • ground nuts.

What foods should not be added to diet smoothies for weight loss

Now that you know how to create the perfect smoothie for a slim figure, it's worth checking out this list of "dangerous" ingredients to avoid. Carried away by losing weight on smoothies, it is easy to overdo it with "forbidden" foods, which will take you further from the goal, or even completely demotivate.

• Canned fruits and vegetablescontain a lot of added sugar, as it is an excellent preservative. Do not buy them if you are on a diet. Take only fresh or frozen food.
• Fatty dairy productsare high in calories. Of course, a banana, whipped with thick, heavy cream, coupled with a guest of nuts, is just a picture, but you will have to completely forget about losing weight on such a diet.
• Dairy products with sugary fillings contain added sugar, which has nothing to do with losing weight. Be sure to exclude yogurts, milkshakes, snowball, and other foods that contain sugar.
• Sports supplements with a high amount of carbohydrates are suitable for those who are gaining muscle mass and are not suitable for losing weight. The so-called "gainers" contain a lot of unnecessary calories, which makes them absolutely unsuitable for losing weight. Choose only a protein in which the carbohydrate content is low enough (about 8 g per 100 g), or in which there are none at all.

Attention!If you seriously decide to lose weight and lose weight, be sure to read the composition of the products that you buy. Pay attention to the sugar content, sugary additives (molasses, dextrose, maltodextrin, fructose and other sweets), the amount of fat and carbohydrates. Remember that even a small, sweet, supposedly "right" protein bar can ruin all your efforts just because it contains, in addition to protein, a large proportion of sugar.

Slimming Smoothie Recipes

If you're new to smoothies, check out our selection of diet recipes for weight loss.

Banana strawberry smoothie: a recipe for a thin waist

Ingredients

• strawberries - 10 berries;
• ripe bananas - 2 pcs. ;
• skim milk - 2 tbsp. ;
• ground peanuts - 2 tablespoons;
• vanilla - to taste;
• ice - optional.

Cooking method:

1. Peel bananas, cut into slices.
2. Wash the strawberries, remove the stalks.
3. If using ice, crush it partially beforehand.
4. Place all ingredients in a blender bowl and beat on low speed, gradually changing to high speed until smooth.
5. Pour smoothie into glasses and serve.

Banana and kiwi smoothie: a recipe for weight loss

Ingredients

• kiwi - 2 pcs. ;
• ripe banana - 1 pc. ;
• skim milk - 1 tbsp. ;
• natural low-fat yogurt - 1 tbsp. ;
• almonds - for decoration;
• vanilla to taste.

Cooking method:

1. Wash the kiwi, use a small spoon to remove the flesh from the rind and place in a mixing bowl.
2. Peel bananas, cut randomly, add to kiwi.
3. Add milk, yogurt and vanilla to the fruit and grind everything with a blender until smooth.
4. Pour the smoothie into glasses and sprinkle with chopped almonds on top.

Banana Paradise smoothie

Ingredients

• ripe bananas - 2 pcs. ;
• dates - 6 pcs. ;
• walnuts or other nuts - 2 tablespoons;
• cocoa powder - 1 tablespoon;
• water - 1 tbsp.

Cooking method:

1. Peel bananas, cut into slices.
2. If necessary, remove stones from dates, rinse with hot water.
3. Place all ingredients in a blender bowl and grind until smooth.
4. Pour into glasses, garnish with a couple of nuts on top and serve.

Attention!Diet smoothies, which contain ingredients with a high content of sugars (bananas, dates, figs, grapes, honey, etc. ), can be used for weight loss only in the daytime - for breakfast, lunch and a snack in between.

Pear smoothie with blueberries

Ingredients

• ripe large pears - 2 pcs. ;
• blueberries or blueberries - 150 g;
• fresh lettuce leaves - 1 bunch.

Cooking method:

1. Wash the pears, remove the core.
2. Wash the salad, let the water drain and tear the leaves with your hands.
3. Process the berry as needed.
4. Place all ingredients in a bowl and whisk with a blender until smooth.
5. Pour the cocktail into glasses, put a few berries on top for decoration.

Mango-orange yoghurt smoothie

Ingredients

• natural low-fat yogurt - 100 ml;
• mango - 1 pc. ;
• orange - 1 pc. ;
• banana - 1 pc. ;
• honey - 1 tsp;
• ice to taste.

Cooking method:

1. Peel the mango, remove the pit.
2. Peel the orange, divide into wedges, remove the films.
3. Peel the banana, cut into pieces.
4. Put the prepared fruits in a container, pour in yogurt, honey, add ice if desired.
5. Begin whisking the shake on a low speed, increasing it gradually until the smoothie is smooth.
6. Transfer to glasses and serve.

Blueberry oatmeal smoothie

Ingredients

• blueberries - 0. 5 tbsp. ;
• oatmeal - 0. 25 tbsp. ;
• banana - 0. 5 pcs. ;
• natural fat-free yogurt - 150 g;
• skim milk - 0. 5 tbsp. ;
• lemon zest - 0. 25 tsp;
• ice - 1 cube.

Cooking method:

1. Peel and slice the banana.
2. Pour milk into a blender bowl, add yogurt and the rest of the ingredients.
3. Whisk everything on medium speed until smooth.
4. Transfer the smoothie to a glass, garnish with a lemon wedge and serve.

Fruit smoothie with banana and strawberry

Ingredients

• banana - 1 pc. ;
• blackberries - 12 berries;
• strawberries - 10 berries;
• pineapple - 15 pieces;
• spinach - 1 large bunch;
• skim milk - 350 ml;
• honey (optional) - 2 tablespoons

Cooking method:

1. Peel and slice bananas.
2. Pour milk into a blender bowl, add chopped banana and the rest of the ingredients.
3. Grind everything with a blender until smooth and serve immediately.

Green smoothie: a simple blender recipe

Ingredients

• celery - 2 stalks;
• spinach leaves - 1 handful;
• parsley greens - 1 bunch;
• cucumber - 1 pc. ;
• banana - 1 pc. ;
• lemon - 1 pc.

Cooking method:

1. Peel the cucumber, cut.
2. Wash the celery and cut into short pieces.
3. Rinse the spinach and parsley if necessary.
4. Remove the peel from the banana, cut it into slices.
5. Fold the prepared ingredients into a bowl for beating, squeeze the lemon juice into it.
6. Whisk everything until smooth and pour into glasses.

Slimming green celery smoothie

Ingredients

• celery - 4 stalks;
• green apples - 2 pcs. ;
• cucumber - 1 pc. ;
• ginger root - a piece of 2-3 cm;
• parsley - 1 bunch;
• lemon - 1 pc. ;
• sugar substitute - to taste and as desired.

Cooking method:

1. Rinse the celery, cut into short pieces.
2. Wash the apples, peel and core if desired, cut into slices.
3. Peel the cucumber, cut.
4. Peel the ginger, cut it arbitrarily.
5. Squeeze the juice out of the lemon.
6. Wash and dry the parsley.
7. Place all ingredients in a blender bowl, add sugar substitute if desired.
8. Whisk in the smoothie until smooth. If the drink is too thick, add clean water.

Green smoothie "Vitamin" for weight loss

Ingredients

• broccoli - 4 inflorescences;
• green apple - 1 pc. ;
• spinach - 100 g;
• carrots - 1 pc. ;
• orange juice - 250 ml.

Cooking method:

1. Wash vegetables, herbs and fruits, cut randomly so that it is easier to process with a blender.
2. Put everything in a blender bowl, pour in the orange juice and beat with a blender, starting at a slow speed.
3. Finish whipping the shake when the consistency and color are uniform.
4. Pour into glasses and serve.

Slimming Detox

Smoothies are a great way to cleanse the body of toxins and toxins, boost metabolism, improve skin condition, and acquire a fresh appearance. This system is called detox. It has a beneficial effect on overall well-being and energizes.

People especially need detoxificationwho eat a lot of meat and fat, use sausages and flour products. It is highly recommended to carry out cleansing programs and those who have bad habits - smoking and drinking alcohol.

The detox program should be carried out correctly, having previously prepared the body for cleansing. For a couple of days, it is worth excluding from the diet foods containing a large amount of fats and sugars, as well as sausages and smoked products. Coffee lovers are advised to refuse the invigorating drink for the entire period of cleansing. At the preparatory stage, you need to eat more vegetables, fruits and berries, as well as drink plenty of clean water. After detoxing on smoothies, you need to make a way out - repeat the preparatory stage, excluding harmful products and adding useful ones.

Pros of slimming cleansing smoothies:

• weight loss;
• reduction of food allergic reactions;
• improving the color of the skin of the face and body;
• getting rid of digestive problems;
• strengthening the immune system;
• increased energy levels.

Here are some detox diet smoothie recipes.

Slimming green detox smoothie

Ingredients

• green apple - 1 pc. ;
• spinach - 1 handful;
• celery - 1 stalk;
• pear - 1 pc. ;
• linseed oil - 1 tablespoon

Cooking method:

1. Wash the apple, chop it coarsely and squeeze the juice out of it.
2. Wash the spinach and celery, coarsely chop the celery.
3. Wash the pear, cut into large pieces, removing the core.
4. Pour the flaxseed oil and spinach into the blender bowl to the apple juice, beat until smooth.
5. Then add pear and celery, grind everything again until smooth.
6. Pour cocktail into glasses and consume immediately.

Cooking option:if you do not have a juicer, then use the apple with pulp, removing the seed part from it.

Advice:green linseed oil detox smoothie is best eaten in the morning on an empty stomach, after drinking a couple of glasses of clean water.

Green smoothie for lunch

Ingredients

• banana - 1 pc. ;
• green apple - 1 pc. ;
• hazelnuts - 15 kernels;
• spinach - 30 g;
• flax seeds - 1 tablespoon;
• water - 100 ml.

Cooking method:

1. Peel the banana, cut it arbitrarily.
2. Wash the apple, cut into large pieces, remove the middle.
3. Grind hazelnuts and water with a blender, add spinach, chop again.
4. Whisk the apple, banana and flax seeds together with the nut-spinach mixture.
5. Pour into glasses, garnish with a couple of nut kernels and serve.

Fruit and vegetable smoothie

Ingredients

• apple - 1 pc. ;
• banana - 1 pc. ;
• nectarine - 1 pc . ;
• carrots - 1 pc. ;
• broccoli - 2 inflorescences;
• lemon - 1 pc. ;
• water -100 ml.

Cooking method:

1. Cut the apple coarsely, remove the core.
2. Peel the banana and cut into slices.
3. Remove the bone from the nectarine, cut it into pieces.
4. Peel the carrots, cut.
5. Put all the ingredients in a blender bowl, pour in lemon juice and water.
6. Whisk the smoothie on medium speed until smooth, pour into glasses and serve.

Vegetable detox smoothie

Ingredients

• celery - 2 stalks;
• cherry tomatoes - 5 pcs. ;
• sweet pepper - 1 pc. ;
• spinach - 1 handful;
• parsley - 1 small bunch.

Cooking method:

1. Wash and dry vegetables and herbs.
2. Remove seeds from sweet pepper, cut it into wedges.
3. Chop the herring, lightly chop the parsley.
4. Place all ingredients in a blender and blend until smooth.
5. Transfer the smoothie to bowls and serve.

Green smoothie with mango

Ingredients

• lettuce leaves - 1 bunch;
• spinach - 1 bunch;
• mango - 2 pcs. ;
• large green apple - 2 pcs. ;
• ice - 4 cubes.

Cooking method:

1. Peel the mango with a peeler, pit and chop.
2. Squeeze the juice from the apples, tear the lettuce leaves with your hands.
3. Pour juice into a blender bowl, add ice, mango pieces, spinach leaves and lettuce.
4. Beat everything at a slow speed, then go to a higher speed.
5. Pour smoothie into glasses and serve.

Advice:if you use frozen fruits, you don't need to add ice to the cocktail.

Cleansing detox shakes can be consumed throughout the day, replacing all meals of the day. In this case, cleansing can be carried out for 1-2 days. If you are using smoothies only for weight loss, substitute them for 1-2 meals daily. For example, a fruit smoothie for breakfast or first snack, or a vegetable smoothie for dinner or a late snack.