TOP best smoothie recipes for weight loss homemade

Nutritionists actively encourage the home cook a variety of cocktails for weight loss on the background of a day of fasting and hunger strikes. They promote weight loss, helps to suppress the appetite, nourish the body with essential substances. They love to include in your diet athletes, because they benefit when you are working out, keeping muscle mass and turning fat folds of a beautiful and elastic shape. All of this — they have excellent taste.

Principle of operation

principle of operation

Regardless of their composition and purpose, almost all of the weight loss smoothies work according to one system:

their low caloric content allows you to delay the fat in reserve, and fully use of energy, admitted drink;

they are prepared exclusively with fresh and healthy products full of vitamins and minerals: fruits, vegetables, herbs, berries, grain, proteins, etc.;

the fluid, airy consistency (cocktails and whipped in a blender) reduces the number of parts, although visually it may seem big enough;

quick and lasting satiety due to the presence of fibre does not suffer from hunger;

vitamin and protein composition to accelerate metabolism, including lipolysis;

the fat burning component (ginger, citrus fruits, etc.) allow to dissolve unnecessary substances to the problem areas quickly and without residues;

most of the sources of additional energy, which gives a charge of vivacity and good mood for the whole day;

if they replace one full meals (usually do that for Breakfast or dinner), you can significantly reduce your daily calorie content of the diet.

The biggest advantage to homemade shakes is that they can prepare from natural ingredients, with no added synthetics and chemicals. Yes, sports protein drinks, which are sold in specialized stores, probably more efficient, but it does not mean that they are useful. They contain preservatives, dyes and emulsifiers, the dangers of which they know everything.

Type

Lose weight with these unique drinks, we need to understand what they are, and the right to choose for themselves the appropriate recipe.

Burn fat

The most popular diet is the fat-burning smoothies, which can be easily made at home with spices (cinnamon, ginger), citrus (lemon, grapefruit), herbs (mint, parsley, celery, spinach). Their task — the replacement of heavy meals, increase metabolism and lipolysis, destruction of fat.

We give the top 10 such drinks:

  • cinnamon and Apple;
  • honey, lemon;
  • green: mint, parsley, kiwi, lemon;
  • yogurt with cinnamon;
  • grapefruit and honey;
  • cinnamon, honey, apple cider vinegar;
  • Apple, carrot, ginger, lemon;
  • ginger, cinnamon, pepper, yogurt;
  • ginger garlic;
  • lemon, kiwi, cinnamon, ginger.

As can be seen from the Top, fruity (mainly citrus fruit) beverages and spices — the most popular in this niche.

In general, the use of chicory root to drink on an empty stomach half an hour before a meal or between meals, when the acute feeling of hunger. Because exercise and sport are completely useless. The most effective background diet, or at least the proper nutrition.

Diet

At home easy to prepare and low-calorie cocktails. Their main task — satisfaction of hunger, the average daily calories consumed food.

Can be prepared from the following ingredients (in brackets refer to the calories per 100 g of product):

parsley (49), asparagus (21), celery (13), spinach (22), mint (49);

cucumbers (15), broccoli (34), carrots (32), tomato (20);

melon (35), watermelon (27);

grapefruit (35), lemon (34), kiwi fruit (47), oranges (43);

cranberries (46), gooseberry (45), strawberry (41), black currant (44);

low-fat dairy products: yogurt (35), cottage cheese (71), milk (31), yogurt (31);

bell peppers (red earth — 21).

If included in products, the calorie content is more than 100 kcal per 100 g, diet drinks can not be called. Although they can be used for weight loss because of their effect they can be aimed at reducing fat, or reducing appetite.

Diet smoothies it is best to replace one meal — Breakfast or dinner.

Satisfy your hunger

There are several products that perfectly reduce cravings and suppress the appetite. If you regularly make cocktails out of them and eat them between meals, any diet will move much easier.

So feel free to mix in a blender:

  • grapefruit, pineapples, green apples, oranges, bananas;
  • carrots, pumpkin, legumes (beans, lentils, peas), leafy vegetables, spinach, broccoli;
  • cheese;
  • dark chocolate, cocoa powder, coffee;
  • oatmeal, bran;
  • dried fruits (but note that they are quite high in energy);
  • nuts.

These drinks are Full of fiber, which is usually the entire growth in the stomach and create a false feeling of fullness. The brain receptors receive signals that status to the new food there, and that means, no time.

Soy

In a separate group can be distinguished from the soy smoothie, which also contributed to the speed and quality of weight loss. They form the basis of sports nutrition and they can be easily made at home. The main thing — to find soy milk. It can be mixed with any reduce body fat, and it contains little calories products.

soy

The effect of the body — the most diverse:

  • decreased appetite;
  • maintain muscle mass;
  • increases metabolism;
  • improve your health, eliminate pregnancy the intestine;
  • removal of cellulite, create muscle definition;
  • increased stress resistance of the organism;
  • mood;
  • stabiliziruemost emotional background.
  • Soy shakes are very beneficial for weight loss due to intense workouts. So they love the athletes. They promote the formation of lean muscle mass and increase endurance in heavy physical exertion.

Protein

Perhaps the most famous and most popular cocktails for weight loss — protein (other names — protein, dairy products). They accelerate metabolism, increase calorie expenditure, are digested slowly, retain muscle mass, improve performance during exercise.

There are several contraindications: individual intolerance of protein, the pathology of the liver, kidney, bladder, cardiovascular problems, diabetes, pregnancy.

The treatment can be different:

  • replace cocktail 2 meals or 1;
  • drink between meals (lunch and afternoon tea);
  • half an hour before the workout and after the same amount of time after it;
  • only in the morning for Breakfast after my run.

The composition should be present in the or any low-fat dairy products or egg protein or soya, or seafood (the best option is shrimp).

Diuretics and laxatives cocktails a lot less. And yet, select for their preparation beets, cucumber, watermelon, melon, keep in mind, should this effect. Yes, they work for weight loss, but to lose you not fat and harmful substances and excess fluid.

Useful tips

useful recommendations

To properly prepare a really effective weight loss smoothies, you need to know some useful nuances.

Treatment

Change beverage: Breakfast / lunch / dinner / Breakfast and lunch / Breakfast and dinner / lunch, and dinner. Often used instead of dinner fat reserves had not been postponed for the night.

Drink instead of lunch and snack: you can replace them as well as snacks, and only one of them.

Use them exclusively at night (hour before bed).

Replace one of the dishes for lunch.

Half an hour before the workout and after the same time after it (this applies to protein and soy shakes).

Half an hour before meals (1-3 times a day).

Application rules

Choose weight loss only one treatment for cocktails and stay there all the time for their use. Do not combine them with each other.

If you are going to replace the drink with a meal, you can combine them with bread from whole grains or a handful of nuts.

To build muscle you need strength training to strengthen against the use of protein shakes. If you don't have such a goal, choose a diet or fat burning and allows easy (aerobic) exercise.

Do not drink in one gulp. Take small SIPS, enjoy the process, experience great joy. Stretch it to help a special cocktail tube.

During the first week, let the diet only 1 glass of cocktail. If the reaction is normal, the side effects (digestive disorders or skin rashes) could not be found, you can drink 2 cups a day.

To achieve the maximum effect of weight loss, remember to limit the intake of harmful products that are sitting on a diet, stick to a healthy lifestyle.

If after 2 weeks of drinking smoothies results of weight loss is imperceptible, it is not the way to get rid of the extra pounds. Need to find somewhere else.

In many recipes as an ingredient defined in the med. Still, do not forget that it is sweet, but natural. Do you want to lose weight — refrain from him.

The cooking process

Recommendations:

Drinks you need a blender (blender, shaker). He makes them consistency, without stretching the molecular bonds, which reduces the actual number of parts still visual.

Weighing ingredients, use the measuring scale, in order not to waste products more than it should.

Milk products should be either low-fat or minimal fat content.

Fruits, vegetables, berries — it is better fresh, not frozen or canned.

Eggs either boiled or used fresh (only if you are sure of their quality).

After each use, wash the blender further components are not undermined.

Do not drink 1 dose to drink them immediately.

System preparation:

  • first, grind the diced ingredients;
  • then add to blender specified in the recipe the liquid;
  • mix for 1-2 minutes, until the surface formed of foam;
  • dilute with water (if required by the recipe);
  • pour into a glass.

Make a cocktail at home can be difficult, only the first time. The taste of the drink with you will need to understand where they make mistakes in relationships or when whipping in a blender. The next time you can just make the changes and enjoy the results throughout the course of losing weight.