Smoothie to lose weight. Blender smoothie recipes with photos

Smoothie is a thick cocktail made from fruits, vegetables or berries with the addition of nutritious fillings to suit all tastes. This definition covers all factors of the popularity of smoothies for healthy eating and weight loss. Let's analyze each one.

Slimming shake
  1. Smoothie consistency(density) allows you to eat them with a spoon, instead of drinking them, which contributes to better satiety. Drinking tea, coffee, juice, milk, kefir - whatever, you don't resort to chewing, but it's the chewing process that sends the signal to the brain "like, I ate. "When food is chewed, 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 fullness, after which you will be hungry very quickly.
  2. Smoothies in its composition are combinedVarious flavours- 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 combination of the shakes is another favorable factor for losing weight. Not only the variety of taste sensations gives a person a feeling of fullness, 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. The shakes will prevent you from committing the "weight loss sin" of overeating. With them you can easilycontrol the portion, the amount of ingredients and their caloric content. . . Most of the time, smoothie recipes are designed for a single serving, maximum two. In the latter case, the shake should be shared with your neighbor.
  5. Simple and fast preparationshakes make this type of meal ideal for those who are always in a hurry, as well as those with severe hunger. It is enough to put all the ingredients in a blender and grind - the dish is ready and the breakdown of hunger is prevented.

What to add to diet shakes?

To fully enjoy shakes and lose weight successfully with them, you need to know how to make a weight loss shake.

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

    Forsmoothie basicsto fit in:

    • Skim Milk: Turn a shake into a smoothie for a smooth flavor.
    • yogurt: enriches the shakes with proteins, probiotics and calcium;
    • kefir - together with yogurt, the drink is 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), which increases its caloric content;
    • water is the most readily available component that will not add additional calories.
  2. Fruits and berriesa half glass is the next most important component of a smoothie. They can be mixed together, made cocktails with just 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 generally allows you to use whatever fruit you like. An excellent alternative to fresh berries and fruits will be "frozen", which can be found in stores throughout the year. They make great refreshing cocktails that don't need to add ice or even a liquid base; frozen ingredients replace both.

    What typeberry and fruit fillingsto fit in:

    • bananasIt is 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 shakes due to bromelain, known for its "slimming" properties. And the pineapple smoothies have a nice acidity and freshness;
    • apples- the most affordable and consumed fruit, full of fiber, vitamins and aromatic juice;
    • kiwi and mango- these tropical "guests" have already become permanent at our table. Combining them with the traditional apples and bananas, which, by the way, are also tropical foreigners, you can get an incredible smoothie that is exotic in flavor;
    • Strawberry- this berry is as attractive on the outside as it is delicious on the inside. It is high in fiber, vitamins, and antioxidants. And how beautiful it is, cut in half or sliced! Well, what is a smoothie without strawberries?
    • cranberries, gooseberries, lingonberries, lingonberries, sea buckthornand other berries are a true storehouse of nutrients. Pick Anyone - Your weight loss diet shakes will only get better with them.
  3. Fruits, berries, and spinach are great for making healthy smoothies
  4. 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 richer in vitamins than fruits, so include them in your diet shake frequently.

  5. Giveadditional flavorsyou can add the following ingredients to smoothies:

    • thick yogurts (quarter cup) - for a thicker consistency;
    • honey (half a tablespoon) - for a sweeter taste;
    • dates, figs, prunes (3-4 pieces) - for increased density and sweet taste;
    • cinnamon, ginger, cocoa powder, vanilla (half a teaspoon): for complex aromas, a more complex flavor and a faster metabolism.
  6. Protein and energy supplements and superfoodsThey help make the shakes not only a tasty and nutritious diet shake, but also a complete meal, balanced in protein, fat and carbohydrates. This includes:

    • sports protein blends (protein isolates and concentrates, casein);
    • flax seeds;
    • chia seeds;
    • spirulina;
    • acai berries;
    • oat bran;
    • ground oats;
    • ground walnuts.

What foods should not be added to diet shakes to lose weight?

Now that you know how to create the perfect shake for a slim figure, it's worth checking out this list of "dangerous" ingredients to avoid. Carried away by weight loss in shakes, it's easy to go overboard with "no-go" products, which will push you further from goal, or even completely demotivate you.

  • Canned fruits and vegetablesthey contain a lot of added sugar, as it is an excellent preservative. Don't buy them if you are on a diet. Take only fresh or frozen food.
  • Fatty dairy productsthey are high in calories. Of course, a banana, whipped with thick, thick cream, along 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. Make sure to exclude yogurts, smoothies, snowballs, 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 "winners" 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 (around 8 g per 100 g), or in which none.

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

Smoothie recipes for weight loss

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

Banana and strawberry smoothie: a recipe for a slim waist

Strawberry banana smoothie can help you lose weight

Ingredients

  • strawberries - 10 berries;
  • ripe bananas - 2 pieces. ;
  • skim milk - 2 tablespoons;
  • ground peanuts - 2 tablespoons;
  • Vanilla to taste;
  • ice - optional.

Cooking method:

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

Banana and kiwi smoothie: a recipe to lose weight

Kiwi and ripe banana smoothie to lose weight

Ingredients

  • kiwi - 2 pieces. ;
  • ripe banana - 1 piece;
  • skim milk - 1 tablespoon;
  • low-fat plain yogurt - 1 tablespoon;
  • almonds - for decoration;
  • Vanilla to taste.

Cooking method:

  1. Wash the kiwi, use a small spoon to remove the pulp from the skin, and place in a mixing bowl.
  2. Peel the bananas, cut them randomly and add them to the 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

The Banana Paradise shake should be consumed during the day due to its high sugar content.

Ingredients

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

Cooking method:

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

Attention!Diet shakes, which contain high-sugar ingredients (bananas, dates, figs, grapes, honey, etc. ), can be used for weight loss only during the day, for breakfast, lunch, and a snack in between .

Pear smoothie with blueberries

Pear and Blueberry Smoothie - Fruit and Berry Slimming Cocktail

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, drain the water and tear the leaves with your hands.
  3. Process the berry as needed.
  4. Put all the ingredients in a bowl and beat with a blender until smooth.
  5. Pour the cocktail into glasses, top with some berries for garnish.

Mango Orange Yogurt Smoothie

Mango and Orange Yogurt Smoothie for Weight Loss

Ingredients

  • low-fat natural yogurt - 100 ml;
  • handle - 1 pc. ;
  • orange - 1 piece;
  • banana - 1 piece;
  • honey - 1 teaspoon;
  • ice to taste.

Cooking method:

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

Blueberry Oatmeal Smoothie

Blueberry oatmeal smoothie is a healthy way to lose weight

Ingredients

  • blueberries - 0. 5 tablespoons;
  • oatmeal - 0. 25 tablespoons;
  • banana - 0. 5 pieces. ;
  • plain non-fat yogurt - 150 g;
  • skim milk - 0. 5 tablespoons;
  • lemon zest - 0. 25 tsp;
  • ice - 1 cube.

Cooking method:

  1. Peel and slice the banana.
  2. Pour the milk into a blender bowl, add the yogurt and the rest of the ingredients.
  3. Beat 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

Fruit smoothie with banana and strawberry in the diet of those who want to lose weight

Ingredients

  • banana - 1 piece;
  • 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 cut the bananas.
  2. Pour the milk into a blender bowl, add the 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

Cucumber and herbal smoothie effectively burns fat

Ingredients

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

Cooking method:

  1. Peel the cucumber, cut it.
  2. Wash the celery and cut it 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 mixing bowl, squeeze the lemon juice into it.
  6. Beat everything until smooth and pour into glasses.

Green slimming smoothie with celery

Green slimming smoothie with celery and apples

Ingredients

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

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 it.
  4. Peel the ginger, arbitrarily cut it.
  5. Squeeze the juice from the lemon.
  6. Wash and dry the parsley.
  7. Place all the ingredients in a blender and add a sugar substitute if desired.
  8. Beat the shake until smooth. If the drink is too thick, add clean water.

Green smoothie "Vitamin" to lose weight

Vitamin shakes on the menu of slimming girls

Ingredients

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

Cooking method:

  1. Wash vegetables, herbs and fruits, chop them randomly to make it easier to process with a blender.
  2. Put everything in a blender, pour in the orange juice and beat with a blender, starting at low speed.
  3. Finish beating 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, stimulate metabolism, improve skin condition, and acquire a fresh appearance. This system is called detoxification. It has a beneficial effect on general well-being and energizes.

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

The detox program must be carried out correctly, having previously prepared the body for cleansing. For a couple of days it is advisable to exclude from the diet foods that contain a large amount of fats and sugars, as well as sausages and smoked meats. Coffee lovers are advised to refuse the invigorating drink for the entire cleaning period. In the preparatory stage, you need to eat more vegetables, fruits and berries, as well as drink plenty of clean water. After detoxifying with smoothies, you need to find a way out: repeat the preparatory stage, excluding harmful products and adding useful ones.

Advantages of slimming cleansing shakes:

  • weightloss;
  • reduction of allergic reactions to food;
  • improving the color of the skin of the face and body;
  • get rid of digestive problems;
  • strengthen the immune system;
  • increased energy levels.

Here are some detox recipes for weight loss shakes.

Green slimming detox shake

Green flaxseed detox smoothie shake to drink on an empty stomach

Ingredients

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

Cooking method:

  1. Wash the apple, cut it into large pieces and squeeze out the juice.
  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 with the apple juice, beat until smooth.
  5. Then add the pear and celery, grind everything again until smooth.
  6. Pour the cocktail into glasses and consume immediately.

Cooking option:if you don't have a juicer, use the apple with pulp, removing the seed part.

Tip:The Green Flaxseed Oil Detox Shake is best taken in the morning on an empty stomach, after drinking a couple of glasses of clean water.

Green smoothie for lunch

Hearty detox shake for lunch with banana, apple, spinach, walnuts and flaxseed

Ingredients

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

Cooking method:

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

Fruit and vegetable smoothie

Immunity-Boosting Fruit and Vegetable Smoothies

Ingredients

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

Cooking method:

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

Vegetable detox smoothie

A detox shake with cherry tomatoes and bell peppers to energize and promote weight loss.

Ingredients

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

Cooking method:

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

Green smoothie with mango

Green mango smoothie for weight loss

Ingredients

  • lettuce leaves - 1 bunch;
  • spinach - 1 bunch;
  • handle - 2 pieces. ;
  • 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 the juice into a blender, add ice, mango chunks, spinach leaves, and lettuce.
  4. Beat everything at a slow speed, then go to a higher speed.
  5. Pour the smoothie into glasses and serve.

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

Detox cleansing shakes can be consumed throughout the day, replacing all meals of the day. In this case, cleaning can be done for 1-2 days. If you are using shakes just for weight loss, substitute 1-2 meals daily. For example, a fruit smoothie for breakfast or the first snack, or a vegetable smoothie for dinner or a late snack.