Smoothie – very tasty, hearty, thick drink that is easy to prepare by mixing fruits / berries / vegetables with yogurt, cream, juice, milk, honey, ice (ingredients can be chosen depending on the season and preferences). The nature of such a cocktail is reflected in its name, it means "soft, gentle, homogeneous." For anyone who wants to lose weight, smoothies are the most effective and enjoyable way to achieve their cherished goal. After all, the drink has many advantages for this: it is saturated with vitamins and an incredible amount of micronutrients, with its help you can quickly get enough and quench your thirst.
Smoothies for weight loss: it's all about the rules of preparation and use
Use smoothies for weight loss – easy and simple, you just need to follow simple rules.
Don't think of smoothies as a snack
In general, nutritionists are opposed to smoothies being perceived as a light snack. After all, the drink raises the level of sugar in the blood quite noticeably, and having eaten less than 3-4 hours ago, you will most likely feel fermentation in the stomach.
It is also important that the calorie content of a snack, as a rule, does not exceed 150 cal. But many smoothies can compete in the number of calories with a really light snack, as they exceed 300 calories. Adding other high-calorie ingredients to the drink – nuts, oatmeal, yogurt, etc. – bring it closer to the main course or dessert. Therefore, it is very important to watch the portion size and use caloric ingredients in reasonable amounts.
Only fresh or frozen ingredients
Use canned fruits – a bad idea because they contain a very high amount of sugar. Therefore, if out-of-season fruits are declared in the recipe, they should not be replaced with canned ones. Frozen fruits will save the situation, because they contain no less useful substances than fresh ones.
Be careful with sweeteners
If you are strictly keeping your weight in check, then you need to prepare smoothies without supplementing them with sweeteners, such as maple syrup, honey, etc.: after all, even one tablespoon of such an additive will add to your drink extra calories. And to improve its taste, if it is not "bright" enough; for you, you can experiment with additives of a different “direction”: these can be spices (vanilla extract, cinnamon, nutmeg) or other drinks (natural yogurt, nut milk, etc.).
Fiber Free – nowhere
This rough and indigestible part of the plant is invariably in the lead in the list of products useful for health and necessary for weight loss.
Fiber normalizes metabolic processes, normalizes the level of insulin in the blood, removes toxins.
Feature of fiber – in its porous structure. And when the hard fragments of these coarse plant fibers swell in the stomach, a feeling of fullness sets in very quickly, and you will not want to eat again soon. Thus, fiber contributes to keeping your weight normal.
A smoothie is effective and beneficial in weight loss if it contains at least 10 g of fiber.
Therefore, add apples, pears, berries, kiwi, herbs, avocados, etc. to your drink.
On the importance of protein
But in addition to fiber, the presence of protein in a smoothie is very important, and especially if the drink is intended to replace a full meal. You need to make sure that your shake contains at least 10 g of protein, which perfectly saturates, gives energy for the whole day and, in addition, prevents snacks that are not healthy for weight loss. So add nut butter, milk, tofu, natural yogurt, etc. to smoothies.
Smoothie for weight loss – a wonderful solution for a low-calorie diet. And by following the five simple rules described above, you can prepare the most delicious and healthy drink in the world.
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