- 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 made with 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 kilos per week without feeling a constant feeling of hunger and irritability against this background.
From English, literally the word "
For effective weight loss, it is better to use fresh vegetables and fruits (with the exception of high-calorie bananas and grapes), natural juices and other low-calorie foods as ingredients for a smoothie diet. Weight loss starts quickly and without much effort on the part of the person losing weight. Thanks to the maukein consistency, the water-salt balance is normal, 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 food consumed is reduced, snacks are eliminated, which has a positive effect on the weight loss process.
Variation
Detox diet
A 3-day detox diet allows you to get rid of 2-3 extra kilos and further cleanse your body. The menu is based on the lightest drinks.
Breakfast | fresh juice from 2 oranges with added walnut, lime slice and sprouted grain. |
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 drinkable version lasts for 3 days and is more suitable for cleansing the body. The main condition for this method is to start the day with fruits and end with 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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Clues
The smoothie diet is recommended for use in order to correct weight and get rid of extra pounds.
Authorized products
You can use vegetables and low-calorie fruits to make smoothies. The basis of any diet smoothie is low-fat kefir or natural yogurt. Sesame, sunflower seeds, cereal, muesli, berries (frozen or fresh) and nuts (pine, almonds, walnuts) can be used as supplements. You can add ginger and flax seeds to taste.
Table of permitted products
Protein, g | Fat, g | Carbohydrates, g | Calories, kcal | |
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Vegetables and vegetables |
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vegetables | 2. 5 | 0. 3 | 7, 0 | 35 |
Fruit |
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fruit | 0, 8 | 0. 3 | 11. 5 | 56 |
Berries |
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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 fruits |
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nuts | 15. 0 | 40, 0 | 20. 0 | 500 |
Ingredients and spices |
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ginger | 1. 8 | 0, 8 | 15. 8 | 80 |
cinnamon | 3. 9 | 3. 2 | 79, 8 | 261 |
honey | 0, 8 | 0, 0 | 81, 5 | 329 |
Dairy products |
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skimmed 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 |
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 |
Bird |
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chicken breast | 23. 2 | 1. 7 | 0, 0 | 114 |
the turkey | 19. 2 | 0, 7 | 0, 0 | 84 |
Eggs |
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omelette | 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 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 | - |
Juice and compote |
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compote | 0, 5 | 0, 0 | 19. 5 | 81 |
juice | 0. 3 | 0. 1 | 9. 2 | 40 |
* data is per 100 g of product |
Fully or partially restricted 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, pastries, pastries and sweet food products are prohibited.
The water and beverage system 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
Protein, g | Fat, g | Carbohydrates, g | Calories, kcal | |
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Fruit |
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canned fruit | 0, 5 | 0. 1 | 9. 5 | 40 |
Nuts and dried fruits |
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canned fruit | 2. 0 | 1. 0 | 71, 0 | 301 |
dried fruits | 2. 3 | 0, 6 | 68, 2 | 286 |
Snacks |
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potato chips | 5. 5 | 30, 0 | 53, 0 | 520 |
banana chips | 2. 3 | 33. 6 | 50, 7 | 519 |
Cereals and porridge |
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oatmeal | 3. 3 | 1. 2 | 22. 1 | 102 |
Bakery products |
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bread | 7. 5 | 2. 1 | 46, 4 | 227 |
Sweets |
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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 |
sweets | 4. 3 | 19. 8 | 67, 5 | 453 |
Close | 2. 0 | 2. 1 | 75, 6 | 380 |
biscuit | 7. 5 | 11. 8 | 74, 9 | 417 |
cake | 3. 8 | 22. 6 | 47, 0 | 397 |
jam | 0. 4 | 0. 2 | 58, 6 | 233 |
gingerbread cookies | 5. 8 | 6. 5 | 71, 6 | 364 |
Sochnik | 10. 1 | 8. 8 | 40, 5 | 274 |
dough | 7. 9 | 1. 4 | 50, 6 | 234 |
half | 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 |
Ingredients 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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pork | 16. 0 | 21. 6 | 0, 0 | 259 |
saloon | 2. 4 | 89, 0 | 0, 0 | 797 |
bacon | 23. 0 | 45, 0 | 0, 0 | 500 |
ham | 22. 6 | 20. 9 | 0, 0 | 279 |
raw smoked pork | 7. 6 | 66, 8 | - | 632 |
meat pate | 16. 4 | 23. 3 | 0. 4 | 277 |
chops | 16. 6 | 20. 0 | 11. 8 | 282 |
Hot dogs |
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cooked 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 |
hot dogs | 10. 1 | 31. 6 | 1. 9 | 332 |
hot dogs | 12. 3 | 25. 3 | 0, 0 | 277 |
pork chops | 10. 0 | 33, 0 | 0, 0 | 337 |
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 |
gin | 0, 0 | 0, 0 | 0, 0 | 220 |
brandy | 0, 0 | 0, 0 | 0. 1 | 239 |
alcohol | 0. 3 | 1. 1 | 17. 2 | 242 |
beer | 0. 3 | 0, 0 | 4. 6 | 42 |
port wine | 0. 4 | 0, 0 | 12. 0 | 163 |
punch | 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 beverages |
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Coke | 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 is per 100 g of 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 added vegetables. |
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 products must be thoroughly washed, peeled, seeds removed and cut into pieces. It is best to mix foods of different densities in equal proportions, for example grapefruit and apples. Diet smoothies should not contain sugar or sugar substitutes. Below are recipes with pictures.
Banana-strawberry smoothie
Main elements:
- 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. l.
Recipe
Using a blender, 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. Banana can be replaced with peach or apricot.
Vegetable smoothie
Main elements:
- a small bunch of dill;
- broccoli (150 g);
- spices;
- low-fat kefir as a base (150 ml).
Recipe
Boil the flowers for a few minutes, let cool. Mix kefir, cabbage, soft dill sprigs and herbs to taste in a blender.
Festive smoothie for weight loss
Main Ingredients:
- fresh or frozen strawberries - 6 berries;
- half the pulp of a ripe banana;
- half a glass of natural yogurt;
- freshly squeezed orange juice;
- crushed flax seeds - 1 tbsp. spoon
Recipe
Use a blender to whip all the ingredients and add ice cubes to the finished 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 off the cabbage leaves and chop everything with a knife. You can grate the parsley by hand and put the brushes in the blender bowl. Grind all the ingredients and pour a glass of water into the bowl. The resulting homogeneous consistency is ready for use.
Sicilian smoothie to cleanse the body
The presented cocktail not only perfectly cleans the intestinal cavity, 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 - low blood pressure.
Main Ingredients:
- spinach - 1 cup;
- carrots - 6 pcs. ;
- watercress - 1 cup;
- celery - 4 branches;
- red pepper - 2 pcs. ;
- medium-sized ripe tomatoes - 3 pcs. ;
- cloves of garlic - 4 pcs.
Recipe
Cut tomatoes, carrots and peppers. Put the garlic cloves through a press and add the pulp to the blender bowl along with the herbs. Add chopped peppers and carrots to the bowl. Mix everything until smooth with a blender, add tomatoes at the end. It is better to drink this cocktail in the morning to start the cleansing process of the body and give energy for the whole day.
In case of failure
If it fails, you can continue the diet as usual, but you need to be prepared that the expected and final weight lines will be different.
Stopping the diet
The right strategies to stop dieting 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 salad for dinner. It is important to maintain drinking rules. If you follow these simple rules, you can avoid not only digestive problems, but also record the results achieved. It is very easy to tolerate the diet presented; after a month it can be repeated again.
Contraindications
- breastfeeding period;
- bear pregnancy;
- diseases of the kidney and liver system.
The Smoothie Diet is contraindicated for anorexia, as well as for people suffering from bulimia nervosa and other eating disorders caused by psycho-emotional outbursts and problems.
For children
The diet is not intended for children.
During pregnancy and breastfeeding
Pregnant and lactating women can only consume fruit and vegetable smoothies as a supplement to the main, nutritious food. An expectant or new mother needs to eat well to support her own body and the baby's and provide the necessary micro and macro elements.
pros and cons
pros | Minuses |
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Similar diet
- Rainbow Diet;
- Vegetarian diet;
- Fruit diet.
Important terms
Cocktails are a great alternative to chocolate and delicious buns, which is very hard to refuse. In order to lose weight while drinking cocktails, it is important to follow a few rules.
- You should not drink smoothies, but eat them with a small spoon, so that the filling comes faster and the 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, kiwi and tangerines;
- pass hard fruits, root vegetables and vegetables (celery root, beets, carrots, apples, pears) through a fine grater;
- small vegetables need to be chopped;
- All smoothie components must be mixed with a blender;
- It is not possible to follow a diet for more than 7 days, therefore. . . low-calorie cocktails cannot provide the body with the necessary amount of carbohydrates, proteins and fats;
- do not forget the rules of quitting the diet so that the weight does not return in double volume;
- Continue to drink water (no more than 3 liters per day).
Advice
The diet requires preliminary preparation. Within 5 days before starting a restricted diet, you need to prepare your body: exclude flour, salt, sweet and fried foods from your diet. 2 days before the diet, you need to reduce the 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;
- mixing sweet and sour varieties of fruit will give you a richer and more intense taste;
- avoid additives such as ice cream, cream, sherbet, etc. ;
- You can add a handful of your favorite nuts on top of a prepared cocktail;
- You can use absolutely any juice, depending on your taste.
Nutritionists' comments
Very often, leading nutritionists recommend smoothies to their patients as a supplement to weight loss. You can come up with recipes yourself. You can add banana as an easy-to-digest component, but it's best to consume this cocktail immediately after training for a quick recovery. Nutritionists are of the opinion 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 leads to failure. Despite all the restrictions, the diet remains varied and tasty and does not become boring. The weight of the presented diet is not so much, but in a week you can adjust your weight by minus 3-4 kg. Those suffering from stomach ailments and pancreatic diseases felt discomfort in the past few days, but worsening of chronic digestive diseases was rarely 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 abundance of fresh fruits, berries and vegetables.