Smoothies for weight loss. The smoothie recipes for blender

To fully enjoy a smoothie and successfully lose weight on them, you need to know how to make smoothies for weight loss. Any smoothie base is a liquid Foundation in the amount of 1-2 cups 1-2 servings respectively. It is the liquid you need to pour in the blender first, to the process of mixing was uniform.Choosing the basis, focus on your food habits, as well as the taste and dietary preferences.

Thick cocktail

For smoothies-basics approach:

  • skim milk turns this smoothie into a milkshake, giving a mild taste;
  • yogurt - smoothie enriched with protein, probiotics and calcium;
  • kefir along with yogurt makes the drink more nutritious and valuable ingredients;
  • freshly squeezed fruit juice, increases the nutritional value and improves the taste of the smoothie but adds a lot of sugar (fructose), increasing its calorie content;
  • water - the most available component that will not add excess calories.

Fruits and berries in a glass-glass are the next important component of a smoothie. They can be mixed together to make cocktails on just one kind of fruit or even combined with vegetables and greens. For dietary fruit smoothies usually are the varieties of fruits and berries, which have less sugar. However, the dosage of the components allows, by and large, use any fruits that you like. A great alternative to fresh berries and fruits will be "frozen", which in stores can be found all year round. They make excellent refreshing cocktails that do not need to add ice and even liquid Foundation - frozen ingredients replace both.

That berry-fruit fillings are suitable:

  • bananas - one of the most popular ingredients for smoothies, which goes well with many fillings: whether it's pears or apples, cereal, or nuts, milk or yogurt, strawberries or kiwi. Bananas give the smoothie a thick consistency and a unique flavor;
  • pineapple - this tropical fruit is often a part of diet smoothie due to bromeline, known for its properties for weight loss. And a smoothie with pineapple has a pleasant acidity and freshness;
  • Smoothies
  • apples - the most consumed fruit, full of fiber, vitamins, and flavorful juice;
  • kiwi and mango - these tropical "guests" have become regular on our table. Combining them with traditional apples and bananas, which, incidentally, also tropical foreigners, you can get incredible exotic taste smoothies;
  • strawberry - this berry is as attractive outside as it tastes on the inside. It has a lot of fiber, vitamins and antioxidants. And how beautiful she looks, cut into halves or slices! So, what's a smoothie without strawberries?
  • blueberries, currants, lingonberries, cranberries, sea buckthorn and other berries is a real storehouse of nutrients. Choose your diet smoothies for weight loss will be from them only better.

Vegetables and greensare added in the amount of half a glass-glass, and fruit fillings. Greens - best provider of vitamins, minerals and fiber, so be sure to add it to improve digestion, maintain beauty and General health. Vegetables also have more vitamins compared to fruit, so often include them in the diet smoothie diet.

To impart additional flavors to a smoothie, you can add the following components:

  • thick yogurt (a quarter Cup) for a denser consistency.
  • honey (half tablespoon)- for a sweeter taste;
  • dates, figs, prunes (3-4 pieces) - for greater density and a sweet taste;
  • cinnamon, ginger, cocoa powder, vanilla (half a teaspoon) - for complex flavors, more complex flavour and speed up metabolism.
Fruit

Protein and energy supplements, and super foods help to make smoothies are not just delicious and nutritious diet cocktail, but a full meal, balanced in protein, fat and carbohydrates. This includes:

  • sports protein blend (protein isolates and concentrates, casein);
  • flax seeds;
  • Chia seeds;
  • spirulina;
  • acai berry;
  • oat bran;
  • ground oatmeal;
  • ground nuts.

What foods do not add diet smoothies for weight loss

Now that you know how to make the perfect smoothie for a slim figure, you should see a list of "dangerous" ingredients, which are best avoided. Fascinated by weight loss smoothies, it is easy to overdo it with the "forbidden" foods that will lead you further from the goal, if not discourages.

  • Canned fruits and vegetables contain 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 foods.
  • Fat dairy products contain large amounts of calories. Of course, banana, whipped with a thick, heavy cream along with guest nuts - the picture is a knockout, but about weight loss on this diet will have to forget.
  • Dairy products with sweet fillings contain added sugar, it is nothing to do with weight loss has not. Be sure to exclude yogurt, milkshakes, snow and other foods which include sugar.
  • Sports supplements with a lot of carbs for those who are gaining muscle and not losing weight. The so-called "weight gainers" contain a lot of unnecessary calories, making them completely unsuitable for weight loss. Choose only one protein, which is sufficiently low in carbohydrates (about 8G per 100g), or which are non-existent.
Kiwi

Smoothies with banana and strawberries: recipe for slim waist

Ingredients

  • strawberries - 10 berries;
  • ripe bananas - 2 PCs.;
  • skim milk - 2 tbsp.;
  • ground peanuts - 2 tbsp;
  • vanilla - to taste;
  • ice - on request.

Method of preparation:

  1. Bananas peel, cut into pieces.
  2. Strawberries wash, remove the stalk.
  3. If you use ice, partially grind it in advance.
  4. Put all the ingredients into the bowl of the blender and start whisking on low speed, gradually to fast until puree is smooth.
  5. Pour into smoothie glasses and serve.

Smoothies with banana and kiwi: a recipe for slimming

Ingredients

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

Method of preparation:

  1. Wash the kiwi, a small spoon remove the pulp from the rind and fold in the bowl for whisking.
  2. Bananas cleaned, cut into arbitrarily and add to the kiwi.
  3. Milk, yogurt and vanilla, add to the fruit and grind everything in a blender until smooth.
  4. Pour smoothie into glasses and sprinkle top with chopped almonds.

Smoothie "Banana Paradise"

Ingredients

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

Method of preparation:

  1. Bananas clean, cut into slices.
  2. If necessary, dates remove seeds, rinse with hot water.
  3. Put all the ingredients in the bowl of a blender and grind until smooth.
  4. Pour into glasses, top garnish with a few peanuts and serve.
Bananas and dates

Attention! Diet shakes, which is composed of ingredients with high content of sugars (bananas, dates, figs, grapes, honey, etc.) for weight loss can only be used during the daytime for Breakfast, lunch, and snack in between.

Pear smoothie with blueberries

Ingredients

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

Method of preparation:

  1. Wash pears, remove the core.
  2. Salad wash, drain and tear the leaves with your hands.
  3. The berry treat as needed.
  4. Put all the ingredients in a container and whisk blender until smooth.
  5. Pour the cocktail into glasses, top off with a few berries for decoration.

Yogurt smoothies "mango-orange"

Ingredients

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

Method of preparation:

  1. Mango peel, remove the stone.
  2. Orange peel, divide into slices, remove the film.
  3. Banana peel, cut into slices.
  4. Fold the prepared fruit in a container, pour the yogurt, honey, if you want add ice.
  5. Start whisking a cocktail at low speed, increasing it gradually until smoothie is smooth.
  6. Put into glasses and serve.

Blueberry smoothie with oatmeal

Ingredients

  • blueberry - 0,5 article;
  • cereal - 0,25 article;
  • banana - 0,5 PCs;
  • low-fat natural yoghurt - 150 g;
  • skim milk - 0.5 art.;
  • lemon zest - 0,25 tsp;
  • ice - 1 cube.

Method of preparation:

  1. Banana peel, cut into.
  2. In the bowl of a blender pour the milk, add yogurt and the rest of the components.
  3. Whisk on medium speed until smooth.
  4. Put smoothie into a glass, garnish with lemon slice and serve.

Fruit smoothies with banana and strawberries

Ingredients

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

Method of preparation:

  1. Bananas peel, cut into.
  2. In the bowl of a blender pour the milk, add chopped banana and remaining ingredients.
  3. All grind in a blender until smooth and serve immediately.
Blueberries

Green smoothie: a simple recipe for blender

Ingredients

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

Method of preparation:

  1. Cucumber peel, cut into.
  2. Celery wash and cut into short bars.
  3. Spinach and parsley rinse if necessary.
  4. With the banana, remove the peel, cut it into pieces.
  5. Fold prepared ingredients in a container for whipping, squeeze the juice of a lemon.
  6. Whisk until smooth and pour into glasses.

Green smoothie with celery for weight loss

Ingredients

  • celery - 4 stalk;
  • 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 optional.

Method of preparation:

  1. Celery wash, cut into short pieces.
  2. Apples wash, if desired peel and core, cut into slices.
  3. Cucumber peel, cut into.
  4. Ginger clean, cut arbitrarily.
  5. From lemon, squeeze the juice.
  6. Parsley wash and dry.
  7. Put all ingredients in bowl of blender, add optional sweetener.
  8. Whisk until smooth smoothie. If the drink is too thick, add clean water.

Green smoothie Vitamin for weight loss

Ingredients

  • broccoli - 4 florets;
  • green Apple - 1 PC.;
  • spinach - 100 g;
  • carrot - 1 PC.;
  • orange juice - 250 ml.

Method of preparation:

  1. Vegetables, herbs and fruit wash, cut arbitrarily, to make it easier to handle blender.
  2. Put all in bowl of blender, add orange juice and kill blender, starting on low speed.
  3. Finish whip up your smoothie if the texture and color is uniform.
  4. Pour into glasses and serve.

Detox on smoothies for weight loss

Smoothies are a great way to cleanse the body of toxins, boost metabolism, improve skin condition, fresh appearance. This system is called detox. It has beneficial effects on overall health and gives energy.

The advantages of cleansing smoothies for weight loss:

  • weight loss;
  • reducing food allergic reactions;
  • the improvement in skin color of the face and body;
  • getting rid of digestive problems;
  • a strengthened immune system;
  • the increase in energy levels.
Mango

Green detox smoothies for weight loss

Ingredients

  • green Apple - 1 PC.;
  • spinach - 1 handful;
  • celery - 1 stalk;
  • 1 pear;
  • Flaxseed oil - 1 tbsp

Method of preparation:

  1. Wash your Apple, coarsely chop and squeeze the juice out of it.
  2. The spinach and wash the celery, chop the celery coarsely.
  3. Pear wash, cut into large pieces, removing the core.
  4. Apple juice in the bowl of a blender pour in the linseed oil and the spinach, whisk all until smooth.
  5. Next, add pear and celery, again grind everything to a smooth consistency.
  6. Pour the cocktail glasses and immediately apply.

Preparation: if you don't have a juicer, use Apple pulp, removing seed part.

Tip: the green detox smoothie with Flaxseed oil and is better to eat in the morning on an empty stomach, after drinking a couple of glasses of pure water.

Green smoothie for lunch

Ingredients

  • banana - 1 PC.;
  • green Apple - 1 PC.;
  • hazelnut - 15 cores;
  • spinach - 30 g;
  • flax seeds - 1 tbsp;
  • water - 100 ml.

Method of preparation:

  1. Banana peel, cut into arbitrarily.
  2. Apple wash, cut into large pieces, remove the seeds.
  3. Hazelnuts and water, grind in a blender, add spinach, blend again.
  4. Apple, banana and flax seeds whisk together with nuts and spinach.
  5. Pour into glasses, garnish with a few kernels of nuts, and serve.

Fruit and vegetable smoothies

Ingredients

  • Apple - 1 PC.;
  • banana - 1 PC.;
  • nectarines - 1 PC.;
  • carrot - 1 PC.;
  • broccoli - 2 florets;
  • lemon - 1 PC.;
  • water -100 ml.

Method of preparation:

  1. Coarsely chop the Apple, removing the core.
  2. Banana peel, cut into slices.
  3. The nectarine to remove the bone, cut it into pieces.
  4. Carrots peel, cut into.
  5. In the bowl of a blender put all ingredients, pour lemon juice and water.
  6. Smoothie whisk on medium speed until smooth, pour into glasses and serve.

Vegetable detox smoothie

Ingredients

  • celery - 2 stalks;
  • tomatoes - 5 PCs.;
  • sweet pepper - 1 PC.;
  • spinach - 1 handful;
  • parsley - 1 small bunch.
Green smoothie

Method of preparation:

  1. Vegetables and herbs wash, dry.
  2. Sweet pepper remove seeds, cut it into slices.
  3. Cut the herring, the parsley slightly chopped.
  4. Put all the ingredients in a blender and blend until smooth.
  5. Put smoothies into bowls and serve.

Tip: if you use frozen fruit, ice in a cocktail is to add not required.

Cleansing detox smoothies can be consumed throughout the day and replace all meals in a day. In this case, the purification can be carried out 1-2 days. If you only use smoothies for weight loss, they replace 1-2 meals daily. For example, fruit smoothies for Breakfast or first snack, or a vegetable smoothie for dinner or a late snack.

27.09.2019