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Slimming smoothies: preparation, top ingredients and recipes

Smoothies for losing weight healthy-do-yourself-preparation-recipes

Healthy smoothies for weight loss have been all the rage for several years. They consist of low-calorie, nutrient-rich foods that taste great and also keep you full longer. When preparing the smoothies, however, it is important to mix the ingredients correctly! Today we’re going to give you a few tips on how to mix the perfect smoothie!

Smoothies are suitable for weight loss?

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When it comes to diets, the right choice of nutritious, yet low-calorie foods is essential. That is why many people see smoothies as an opportunity to finally reach their comfortable weight, because you get all the necessary nutrients in one glass, and in the right amounts. Once you learn how to properly combine the foods, you will get a good balance of protein, carbohydrates, healthy fats, and vitamins and nutrients. There are also many secret weapons that increase the nutritional value, accelerate the metabolism and provide variety in taste. Goji berries, for example, have a stimulating effect on the metabolism, the spirulina in turn favors the feeling of satiety and flax seeds provide omega-3 fatty acids.

Top ingredients for smoothies for weight loss

Smoothies for weight loss green healthy leafy vegetables

Berry: Whether strawberries, blueberries, blackberries or raspberries – every type and variety gives the smoothie a wonderfully fruity taste. Berries are also rich in antioxidants and fiber.

Cayenne pepper: This spice gives the smoothie a power kick and strongly stimulates the metabolism. This is due to the substance capsaicin contained in chili peppers. Research has shown that cayenne pepper for breakfast reduces the appetite for fatty and sweet foods later in the day. The spice also acts as a natural fat burner. This will help you burn more calories.

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Chia seeds: The small seeds contain protein and fiber that will keep you full for a long time. They still contain numerous healthy nutrients like calcium, antioxidants and omega-3 fatty acids. They are also known to absorb toxins from the digestive tract. The chia seed gel is perfect for preparing healthy smoothies because it is a little easier to digest and provides a nice creaminess. To make chia seed gel, put equal parts chia seeds and water in a small container and let the mixture sit for 5 – 10 minutes. The gel can be stored in the refrigerator for up to a month.

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cinammon: The popular spice helps regulate blood sugar levels by improving glucose metabolism. This leads to a reduction in the amount of excess blood glucose that can be stored as fat. Studies have shown that the fat cells, especially around the abdomen, are sensitive to cinnamon.

avocado: It gives the smoothie a creamy consistency and provides healthy fat so that you can stay full for a long time. The avocado still contains a number of vitamins and minerals.

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Coconut oil: This is the perfect addition to your smoothie when you’re looking to shed a few pounds. Incidentally, healthy fats should be consumed every day and they should definitely be integrated into the diet plan. The fats in coconut oil are used by the body for energy and are not stored as fat. They help to build muscle and against cravings.

Greek yogurt: Compared to other yogurt products, Greek yogurt has a higher protein content. Opt for the full-fat variant and avoid fruit yoghurt, because it usually contains a lot of sugar.

Green leafy vegetables: Leaf salads, Swiss chard, spinach and cabbage are excellent sources of vitamins, proteins and minerals. They strengthen the immune system and are low in calories. This is why they are an excellent support for a diet.

What should you avoid as a smoothie additive??

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Ready-made fruit juice is anything but healthy. It has a very high glycemic index and is high in sugar. The fruit should make the smoothie sweet enough anyway.

Cow’s milk also does not belong in the green smoothies. Cows are often given hormones and antibiotics to help them produce more milk. It is best to use almond or coconut milk.

tap water may contain individual chemical compounds. The use of spring water is recommended in many recipes. If you don’t want to buy spring water, you can also use mineral water or filtered tap water.

Preparation principle for the perfect green smoothie

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The green smoothies consist of 50% fruit, 50% leafy green and a little water. All leaf salads, types of cabbage, fresh garden herbs, wild herbs and the green of root vegetables can be used as leaf greens. The most important criterion for fruit: It has to be ripe and sweet enough. Make sure you use the right amount, however. Too much fruit can raise your blood sugar and cause digestive problems. It is best to rely on avocado and berries. Small amounts of sweeter fruits like bananas, apples, mango, and pineapples are okay, but keep these to a minimum.

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Pay attention to the correct order in which the smoothie ingredients should go into the blender. At the beginning add some liquid, fruit and vegetables and mix into small pieces. Then the “green stuff” goes into the mixer. Now, just before consumption, possible additional ingredients such as nuts, seeds, spices etc. follow.

Green tea is good for diluting the smoothies and is a low-calorie alternative to various types of milk. It contains numerous antioxidants and is awakening thanks to its caffeine content. As a sweetener, sugar is a no-go in smoothies. It is best to use stevia. Honey and maple syrup are also good, but in small amounts.

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If you want to conjure up a particularly filling smoothie, then seeds are just the thing for you. Flax seeds, oat seeds and chia seeds are particularly suitable ingredients for smoothies. Other ingredients that can give your smoothie an extra boost are protein powder, maca, spirulina, wheatgrass and bee pollen.

Smoothie as a cure or as a meal replacement

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There are several ways to include the healthy smoothies in your eating plan. You can either go on a drinking regimen with delicious smoothies or simply drink the smoothie as a meal replacement.

During a detox regimen, solid foods are replaced by healthy smoothies. You can cleanse the body, recharge your batteries and get your metabolism going. The result: You feel fitter and lose some annoying pounds in the process. A detox plan usually includes a glass of water with lemon as a starter and 4 smoothie meals in a day. Depending on your goal, you can do the detox program for 3, 5, 7 or 10 days. The detox cure often serves as an introduction to a generally healthier lifestyle.

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Even after the cure, detox smoothies should find a place in our diet as a healthy snack or as a meal replacement. This will prolong the positive effect. Those who drink a delicious smoothie in the evening and forego a rich dinner can significantly reduce their daily calorie intake. For example, a serving of spaghetti with meatballs and tomato sauce contains around 480 calories. In a 350 ml fruit smoothie, on the other hand, there are only 200 calories. So you can save almost 280 calories per day and lose about 700 grams per week. With the right nutrition plan, you lay the perfect foundation for healthy and permanent weight loss.

However, most people prefer to drink the smoothie as breakfast in the morning. The valuable nutrients are particularly effective and you can start the day off right. As a healthy breakfast, the smoothie can be bigger and also contain a source of protein such as yogurt. Decide for yourself when the smoothie fits best into your daily routine.

The best recipes for healthy smoothies

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Here are a few ideas for weight loss smoothies. Some of these smoothies may seem too high in calories to you, but these are good calories that would help you lose weight and feel full until your next meal. The recipes are each calculated for one person.

The perfect smoothie for losing weight

1 cup of water

1/2 medium avocado

1/2 cup fresh or frozen blueberries

1 tablespoon of chia seeds

1/2 tablespoon coconut oil (increase to 1 tablespoon over the course of a week)

1/4 teaspoon cinnamon

1/2 tablespoon honey (optionally use stevia or maple syrup or half a banana)

Nutritional information

Calories: 331

Fat: 24g

Protein: 4 g

Carbohydrates: 31 g

Fiber: 11 g

Sugar: 16 g

Vitamin C: 29% RDA (Recommended Daily Allowance)

Vitamin K: 110% RDA

Calcium: 8% RDA

Iron: 11% RDA

Mango avocado green tea smoothie

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1 cup of green tea

1 cup fresh or frozen mango pieces

1/2 medium avocado

1 cup of spinach

1/2 tablespoon of coconut oil

A pinch of sea salt

Optional a little honey, maple syrup or stevia to sweeten (the mango is sweet anyway)

Nutritional information

Calories: 329

Fat: 22 g

Protein: 4 g

Carbohydrates: 35 g

Dietary fiber: 10 g

Sugar: 23 g

Vitamin C: 131% RDA

Vitamin K: 216% RDA

Calcium: 6% RDA

Iron: 14% RDA

Blueberry yogurt smoothie

1/2 cup of water

1/2 cup fresh or frozen blueberries

3/4 cup Greek yogurt

1 tablespoon of chia seeds

1/4 teaspoon cinnamon

1/2 tablespoon honey (optionally use stevia or maple syrup or half a banana)

Nutritional information

Calories: 327

Fat: 20 g

Protein: 8 g

Carbohydrates: 31 g

Dietary fiber: 5 g

Sugar: 21 g

Vitamin C: 13% RDA

Vitamin K: 86% RDA

Calcium: 30% RDA

Iron: 9% RDA

Berry and banana smoothie

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1 cup of water

1 cup fresh or frozen mixed berries

1/2 fresh or frozen banana

1 cup of spinach

1 tablespoon of coconut oil

1/4 teaspoon cayenne pepper

1 tablespoon gelatin (optional, for protein)

Nutritional information

Calories: 251

Fat: 14 g

Protein: 3 g

Carbohydrates: 32 g

Dietary fiber: 5 g

Sugar: 18 g

Vitamin C: 43% RDA

Vitamin K: 181% RDA

Calcium: 10% RDA

Iron: 10% RDA

When preparing smoothies, it is not necessary to strictly adhere to recipes. You can of course try out your own recipes or change existing ones. Whether puristic with only three ingredients or exotic – smoothies open up a taste field where you can let off steam creatively to your heart’s content. Have fun experimenting!