TOP best smoothie recipes for weight loss homemade

Nutritionists actively encourage at home to cook a variety of cocktails for weight loss in the background of the days of fasting and hunger strikes. Promote weight loss, help suppress the appetite of feeding the body with essential substances. You love to include in your diet sportsmen as they benefit when you are working, maintain muscle mass and turning fat folds in a beautiful and elastic shape. With all of this — you have good taste.

The principle of operation

the principle of operation

Regardless of their composition and purpose, almost all weight loss shakes work, according to a scheme:

its low caloric content allows you to defer the fats in reserve, and fully use of energy, admitted drink;

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

liquid, airy consistency (cocktails and whipped in a blender) reduces the volume of the servings, even though visually it seems big enough;

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

vitamins and protein composition accelerates the metabolism, including lipolysis;

the fat burning ingredients (ginger, citrus, etc.) it allows dissolved substances unnecessary in the problem areas quickly and without waste;

the majority are sources of additional energy, which gives a charge of vivacity and good mood all the day;

if we replace one full meals (usually with Breakfast or dinner), which will significantly reduce the daily caloric content of the diet.

The great advantage of homemade smoothies is that you can prepare from natural ingredients, without adding synthetic and chemical products. Yes, sports protein drinks that are sold in the specialized stores, probably more efficient, but this does not mean that they are useful. They do not contain preservatives, dyes and emulsifiers, of the danger that they know everything.

Type

To lose weight with these unique drinks, we have to understand who they are, and the right to choose for themselves the appropriate recipe.

Burn fat

The most popular of the diet are the fat burning smoothies that can be easy to make at home from spices (cinnamon, ginger), citrus (lemon, grapefruit), herbs (mint, parsley, celery, spinach). Your task — the replacement of heavy meals, increase metabolism and lipolysis, destruction of fat.

We give the top 10, this kind of drinks:

  • the 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;
  • the ginger, the cinnamon, the pepper, the yogurt;
  • ginger and garlic;
  • lemon, kiwi, cinnamon, ginger.

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

In general, the use of chicory drink with an empty stomach, half an hour before eating or between meals, when the acute feeling of hunger. In the absence of physical activity and sport, are totally useless. The most effective in the background the diet, or at least proper nutrition.

The diet

At home, easy to cook and low calorie cocktails. Its main task — satisfaction of the appetite, the average daily calories consumed food.

Can be prepared from the following ingredients (in parentheses indicate the calories for each 100 g of product):

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

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

melon (35), watermelon (27);

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

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

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

pepper (red, ground — 21).

If it is included in the product, the caloric value of 100 kcal for every 100 g, food, drink can not be called. Although it can be used for weight loss because the effect that can have as their objective the reduction of fat, or reducing appetite.

Diet shakes it is better to replace one of the meals — Breakfast or dinner.

Satisfy the hunger

There are a number of products that are perfectly reduce hunger and suppress the appetite. If you regularly make cocktails of them and eat them between meals, any diet move much easier.

So feel free to mix in a blender:

  • grapefruits, pineapples, apples, green, oranges, and bananas;
  • carrots, pumpkin, legumes (beans, lentils, peas), leafy vegetables, spinach, broccoli;
  • cheese;
  • dark chocolate, cocoa powder, coffee;
  • oatmeal, bran;
  • nuts (but keep in mind that they are quite high in calories);
  • nuts.

These drinks are Packed with fiber, which tends to increase in size in the stomach and create a fake sense of fullness. Brain Receptors receive signals that the space for the new food there, and this means that there is no time.

Soy

In another group we can distinguish between shakes of soy, which also contribute to the quick and quality of the weight loss. They form the basis of sports nutrition and that can be easily done at home. The most important thing — to find soy milk. It can be mixed with any reduction of fat and contains few calories products.

soy

Effect on the body — the most versatile:

  • decreased appetite;
  • maintains the muscle mass;
  • it increases the metabolism;
  • the improvement of the health, eliminates the heaviness in the intestines;
  • the elimination of cellulite, creates muscle definition;
  • the increase of the stress resistance of the organism;
  • mood;
  • stabiliziruemost emotional background.
  • Shakes with soy are especially useful for weight loss because of the intense workouts. So that the love of the athletes. Contribute to the training of the muscle mass and increase endurance under heavy physical effort.

The protein

Perhaps the most famous and popular cocktails for weight loss — protein (other names — protein, dairy). They accelerate metabolism, increase expenditure of calories, it is digested slowly, it has to maintain muscle mass, improve performance during exercise.

Have a number of contraindications: individual intolerance to the protein, the pathology of the liver, the kidneys, bladder, heart problems, diabetes, pregnancy.

Guidelines may be different:

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

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

Diuretics and laxatives cocktails much less. And still, to choose for its preparation beetroot, cucumber, watermelon, melon, keep in mind about this effect. Yes, it will work on the weight loss, but to lose that is not fat and harmful substances, and the excess of liquid.

Useful tips

useful recommendations

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

Guidelines

Replace drink: Breakfast / lunch / dinner / Breakfast and lunch / dinner and Breakfast / lunch and dinner. It is often used in place of the dinner to the fat reserves had not been postponed for the night.

To drink in place of lunch and snack: you can replace them for both a snack, and only one of them.

To use them exclusively at night (hour before bedtime).

To replace one of the nothing to eat for lunch.

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

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

Application of the rules

Select for weight loss only a regime of cocktails and stick to it throughout the period of their use. Do not combine them with the other.

If you are replacing a drink a full meal, you can combine them with the bread and whole grains or a handful of nuts.

To build muscle you need weight training to strengthen against the use of protein shakes. If not as a goal, choose a diet or fat burning and allow an easy (aerobic) exercise.

Do not drink in one gulp. Take small SIPS, enjoy the process, to experience the maximum pleasure. Stretch will help the special cocktail of the tube.

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

To achieve the maximum effect in weight loss be sure to limit the intake of harmful products that sit on a diet, stick to a healthy lifestyle.

If within 2 weeks of drinking smoothies results of weight loss will be imperceptible, then it is not the way to get rid of the extra kilos. You should look at another site.

In many recipes as an ingredient specified med. Still, we must not forget that it is sweet, yet natural. You want to lose weight — refrain from it.

The firing process

Recommendations:

For drinks you need a blender (blender, shaker). He makes the consistency of the air, stretching the molecular bonds that reduces the actual amount of the portions with the increased visual.

To weigh the ingredients, use a scale of extent, in order not to lose products more than it should.

Dairy products should be low in fat or with the least amount of fat.

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

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

After each use, wash the blender for the remains of the components that are not deteriorated.

Do drink 1 and serves to drink them immediately.

Scheme of the preparation:

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

To make a cocktail at home can be difficult only the first time. The flavor of the drink to know where you made mistakes in the proportions or the time of whipping in the mixer. The next time that you just make adjustments and enjoy the results for all the course of weight loss.