- Efficiency:5 kg in 7 days
- Dates:7 days
general rules
Many people mistakenly think that a milkshake is 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 an entire lunch or dinner, depending on the ingredients used to make it. The smoothie diet promises to get rid of 2 extra kilos in a week without feeling constant hunger and irritability against this background.
Literally from English the "
In order to lose weight effectively, it is recommended to use fresh vegetables and fruits (with the exception of high-calorie bananas and grapes), natural fruit juices and other low-calorie foods as components of the smoothie diet. The process of losing weight starts quickly and without much effort from the person losing weight. Thanks to the puree-like texture, the water-salt balance is normalized, and 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 the food consumed is reduced, snacks are eliminated, which has a positive effect on the weight loss process.
Types
Detox diet
The three-day detox diet will allow you to get rid of 2-3 extra pounds and further cleanse your body. The menu is based on the lightest drinks.
Breakfast | fresh juice from 2 oranges with the addition of a walnut, a slice of lime and sprouted seeds. |
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 drinking version lasts for 3 days and is more suitable for cleansing the body. The main condition of 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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Indications
The milkshake diet is recommended for weight correction and getting rid of extra kilos.
Authorized products
We can use vegetables and low-calorie fruits to make smoothies. All diet shakes are based on low-fat kefir or natural yogurt. You can use sesame seeds, sunflower seeds, cereals, muesli, berries (frozen or fresh) and nuts (pine, almond, walnut) as supplements. Ginger and flaxseed can be added to taste.
Table of authorized products
Proteins, g | Fats, g | Carbohydrates, g | Calorie, kcal | |
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Vegetables and greens |
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vegetables | 2. 5 | 0. 3 | 7. 0 | 35 |
Fruits |
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fruits | 0. 8 | 0. 3 | 11. 5 | 56 |
Berries |
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berries | 0. 7 | 0. 3 | 9. 4 | 44 |
Mushroom |
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mushroom | 3. 5 | 2. 0 | 2. 5 | thirty |
Nuts and dried fruits |
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nuts | 15. 0 | 40, 0 | 20. 0 | 500 |
Raw materials 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 product |
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skim 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 |
turkey | 19. 2 | 0. 7 | 0. 0 | 84 |
Egg |
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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 |
Alcohol free drinks |
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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 | - |
Fruit juices and compotes |
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compote | 0. 5 | 0. 0 | 19. 5 | 81 |
fruit juice | 0. 3 | 0. 1 | 9. 2 | 40 |
* the data refer to 100 g of product |
Fully or partially restricted products
In order to preserve nutrients and vitamins as much as possible, ready meals should not be cooked. All smoked meat, dried fruit, marinades and pickles should be excluded from the diet. Chocolate, baked goods, baked goods and sweet culinary products are prohibited.
The water and drinking system is also limited: the consumption of carbonated drinks, coffee and alcoholic products is prohibited. Fermented milk and dairy products with a fat content of more than 1. 5% should not be consumed.
Table of prohibited products
Proteins, g | Fats, g | Carbohydrates, g | Calorie, kcal | |
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Fruits |
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canned fruit | 0. 5 | 0. 1 | 9. 5 | 40 |
Nuts and dried fruits |
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candied fruit | 2. 0 | 1. 0 | 71, 0 | 301 |
dried fruits | 2. 3 | 0. 6 | 68. 2 | 286 |
Snacks |
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potato petals | 5. 5 | 30. 0 | 53, 0 | 520 |
banana chips | 2. 3 | 33. 6 | 50. 7 | 519 |
Cereals and porridge |
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porridge | 3. 3 | 1. 2 | 22. 1 | 102 |
Pastries |
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bread | 7. 5 | 2. 1 | 46. 4 | 227 |
Confectionery |
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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 |
candies | 4. 3 | 19. 8 | 67. 5 | 453 |
Lukma | 2. 0 | 2. 1 | 75. 6 | 380 |
cookies | 7. 5 | 11. 8 | 74. 9 | 417 |
cake | 3. 8 | 22. 6 | 47, 0 | 397 |
jam | 0. 4 | 0. 2 | 58. 6 | 233 |
gingerbread | 5. 8 | 6. 5 | 71. 6 | 364 |
Sochnik | 10. 1 | 8. 8 | 40. 5 | 274 |
pasta | 7. 9 | 1. 4 | 50. 6 | 234 |
dead | 11. 6 | 29. 7 | 54, 0 | 523 |
chocolate case | 8. 6 | 1. 9 | 77. 9 | 363 |
Ice cream pop |
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ice cream pop | 3. 7 | 6. 9 | 22. 1 | 189 |
Cookies |
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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 |
Raw materials and spices |
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mayonnaise | 2. 4 | 67, 0 | 3. 9 | 627 |
sugar | 0. 0 | 0. 0 | 7. 99 | 398 |
salt | 0. 0 | 0. 0 | 0. 0 | - |
Dairy product |
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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 |
hello | 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 belly | 7. 6 | 66. 8 | - | 632 |
meat pate | 16. 4 | 23. 3 | 0. 4 | 277 |
slices | 16. 6 | 20. 0 | 11. 8 | 282 |
Sausage |
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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 |
sausages | 10. 1 | 31. 6 | 1. 9 | 332 |
sausages | 12. 3 | 25. 3 | 0. 0 | 277 |
pork chop | 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, match | 34. 0 | 6. 5 | 0. 0 | 200 |
Oils and fats |
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cooking fat | 0. 0 | 7. 99 | 0. 0 | 897 |
Alcoholic drinks |
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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 |
cognac | 0. 0 | 0. 0 | 0. 1 | 239 |
liquid | 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 |
for the sake of | 0. 5 | 0. 0 | 5. 0 | 134 |
chacha | 0. 1 | 0. 1 | 0. 5 | 225 |
champagne | 0. 2 | 0. 0 | 5. 0 | 88 |
Alcohol free drinks |
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cola | 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 |
goblin | 0. 1 | 0. 0 | 7. 0 | 29 |
* the data refer to 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 greens. |
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 making 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, such as grapefruit and apples. Diet shakes must not contain sugar or sugar substitutes. Below are recipes with photos.
Banana-strawberry milkshake
Main ingredients:
- half a ripe peeled banana;
- frozen or fresh berries (cranberries, blueberries, strawberries, raspberries) - 150 g;
- low-fat natural yogurt or low-fat kefir 1% - 150 ml;
- low-fat cottage cheese - 1 tbsp. l.
Recipe
Blend the berries and banana with a blender until smooth, then add the kefir and blend again. At the end, we can add a tablespoon of cottage cheese. Bananas can be replaced with peaches or apricots.
Herbal milkshake
Main ingredients:
- a small bunch of dill;
- broccoli florets (150 g);
- spices;
- low-fat kefir as a base (150 ml).
Recipe
Boil the flower for a few minutes, let it cool. Mix kefir, cabbage, tender dill sprigs and herbs to taste in a blender.
Festive smoothie for weight loss
Main ingredients:
- fresh or frozen strawberries - 6 berries;
- half of a ripe banana pulp;
- half a glass of natural yogurt;
- freshly squeezed orange juice;
- crushed flaxseed - 1 tbsp. spoon.
Recipe
Mix all the ingredients with a blender and add ice cubes to the finished cocktail.
Smoothie recipes to cleanse the body
Herbal milkshake for cleansing 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 the apple. Cut the veins off the cabbage leaves and cut everything up with a knife. You can tear the parsley by hand and place the brush in the blender jar. Grind all the ingredients and pour a glass of water into the bowl. The resulting homogeneous consistency is ready for use.
Sicilian milkshake to cleanse the body
The presented cocktail not only perfectly cleans the lumen of the intestine, but also improves the functioning of the cardiovascular system and lowers blood pressure. The cocktail is not recommended for people with low blood pressure - hypotensives.
Main ingredients:
- spinach - 1 cup;
- carrots - 6 pcs. ;
- watercress - 1 cup;
- celery - 4 branches;
- red bell pepper - 2 pcs. ;
- medium-sized ripe tomatoes - 3 pcs. ;
- cloves of garlic - 4 pcs.
Recipe
Dice the tomatoes, carrots and bell peppers. Press through the garlic cloves and pour the pulp together with the herbs into the bowl of the blender. Add the chopped peppers and carrots to the bowl. Mix everything with a blender until smooth, add the tomatoes at the end. It is better to drink this cocktail in the morning to start the body's cleansing process and give you energy for the whole day.
In case of failure
In case of failure, the diet can be continued as usual, but you must be prepared for the fact that the expected and final inclination angle will differ.
Leaving the diet
The right tactics for exiting the diet will prevent you from regaining the weight that was difficult to lose. After finishing the smoothie diet, eat oatmeal for breakfast, meat or vegetable soups for lunch, and salads for dinner for three weeks. It is important to maintain a drinking regime. If you follow these simple rules, you can not only avoid digestive problems, but also record the results achieved. The presented diet program is very easy to tolerate and can be repeated after a month.
Contraindications
- breastfeeding period;
- carrying pregnancy to term;
- diseases of the kidneys and liver.
The smoothie diet is contraindicated in the case of eating disorders caused by anorexia, bulimia and other psycho-emotional outbursts and problems.
For kids
The diet is not for children.
During pregnancy and breastfeeding
Pregnant and lactating women can only consume fruit and vegetable smoothies as a supplement to the main nutritious meal. A pregnant or new mother must eat well to support her and her child's body, providing the necessary micro and macro elements.
Advantages and disadvantages
professionals | Cons |
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Similar diets
- Rainbow Diet;
- Plant-based diet;
- Fruit diet.
Important conditions
Cocktails are an excellent alternative to chocolates and delicious buns, which are very difficult to refuse. When drinking cocktails, it is important to follow several rules in order to lose weight.
- Don't drink milkshakes, but eat them with a small spoon, so you feel full faster and your appetite decreases;
- drinks should be consumed 5 times a day;
- serving size for one serving - a tall cocktail glass (250 g);
- be sure to peel the skin of persimmons, oranges, kiwis and tangerines;
- hard fruits, root vegetables and vegetables (celery root, beets, carrots, apples, pears) must be passed through a fine grater;
- small greens must be cut into small pieces;
- All the ingredients of the smoothie must be mixed with a blender;
- The diet cannot be maintained for more than 7 days, because. . . low-calorie cocktails cannot provide the body with the necessary amount of carbohydrates, proteins and fats;
- do not forget the rules for exiting the diet, so that the lost weight does not return in a double amount;
- Adhere to the water drinking regime (up to 3 liters per day).
Advice
The diet requires advance preparation. Before starting the restricted diet, you must prepare your body within 5 days: exclude flour, salty, sweet and fried foods from the diet. 2 days before the diet, the portion of soups, cereals and dairy products should be reduced.
- use more fruit to make the cocktail thicker;
- The basis of the cocktail is natural yogurt, low-fat kefir;
- You can add a little honey to taste;
- mixing sweet and sour fruit varieties gives a richer and more intense taste;
- avoid additives such as ice cream, cream, sherbet, etc. ;
- You can also put a handful of your favorite nuts on top of the finished cocktail;
- You can use absolutely any juice, taking into account your taste preferences.
Nutrition experts comments
Leading nutritionists very often recommend smoothies to their patients as a weight loss supplement. You can also come up with recipes. Bananas can be added as an easily digestible ingredient, but this cocktail is best consumed immediately after training for 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 great, but you can change your weight by minus 3-4 kg in a week. People with stomach and pancreatic diseases have experienced discomfort in the past few days, but exacerbation of chronic gastrointestinal diseases has rarely been noted. The reviews are mostly positive. The diet works, and if you follow the 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, due to the abundance of fresh fruits, berries and vegetables.