Spring is already knocking on the door and for many people now is the right time to get rid of the winter kilos. More and more people see smoothies as an opportunity toto lose weight quicklyand eat healthy at the same time. The delicious drinks are not only real slimming agents, they also provide our bodies with important minerals and vitamins. Smoothies are also perfect as little power packs during Lent before Easter. How does the smoothie diet work, who is it useful for and how long should you stick to it: We try to answer all questions about the nutritional trend and also provide you with a smoothie diet plan free of charge.
How does the smoothie diet work and what benefits does it offer?
How does the smoothie diet work? Their basic principles are very simple: at least three meals a day are replaced with the delicious creamy drinks. This will make theFat burning boostedand the body burns calories much faster. Most nutrition experts recommend completely avoiding solid food, coffee, green tea and alcohol. This allows the intestines and kidneys to detoxify and purify the body. Compared to other diet plans, a smoothie diet is much easier to implement. If you choose this, you always keep an overview of your daily calorie intake and don't have to constantly count calories or points. The rules are also super simple: In the morning, a high-calorie drink ensures a good start to the day, at lunchtime you rely on green smoothies and in the evening the portion can also be diluted with water.
The smoothie diet has many benefits:
- Smoothies can be prepared quickly and easily. Simply add all the necessary ingredients to the blender, puree for 2 minutes and you're done. In addition, the blender container can be cleaned quickly and without much effort.
- At thePreparation of juicesFiber is often lost. In contrast, they are retained in smoothies and stimulate digestion.
- Smoothies have a thicker consistency, are more nutritious compared to juices and keep you full for a long time.
- Many people replace breakfast with a smoothie and thus activate their metabolism in the morning.
- Even professional athletes like to drink green smoothies after an intensive workout. This allows you to burn more calories and build muscle.
- The Federal Center for Nutrition also recommends the mixed drinks as a healthy change from the daily raw food menu.
- They are the perfect “to go” strength drink and can easily be brought to the office.
Who is a smoothie diet useful for?
But who does a smoothie diet actually make sense for? If you simply want to lose a few kilos, the smoothie diet can help you achieve your dream figure. Even more so, if you continue to drink smoothies every day after the diet ends, then the yo-yo effect can be avoided. It is also suitable for anyone who wants to detoxify their body and for those who would like to fast. It is ideal for overweight people who have no free time to prepare complicated dishes in their hectic everyday lives. Thehealthy eatingcan also help patients with fatty liver disease.
Diet plans at a glance: 3 days, 5 days and 2 weeks
You decide to go on the smoothie diet, but how long should you actually stick with it? Depending on what you want to achieve, there are three options: 3 days, 5 days and 2 weeks. The 3-day diet plan is perfect as an introduction to the fasting days, the 5-day smoothie diet relieves the strainGastrointestinal tractand detoxifies the body and the 2-week diet plan is for anyone who wants to lose weight. Depending on how high-calorie the drinks are prepared, you can drink a 250 ml glass of pureed vegetables and fruits every 2-3 hours. In order for the diet to have its full positive effect, at least half of the smoothies should consist of seasonal raw foods. This includes not only fruits and vegetables, but also nuts. To ensure that the filling drink retains its slightly creamy consistency, no more than 30% water or freshly squeezed juice should be added.
Putting together a smoothie diet plan: What do you need to consider?
We offer you a smoothie diet plan for free below. However, you can easily adapt it to your own needs as long as you follow a few rules.
Here's how you can create a 3 day, 5 day and 2 week smoothie plan:
1. For the 3-day plan, you should plan a few days of preparation, similar to fasting. Start cutting out coffee, alcohol, and fatty foods and replace them with salads. Opt for green smoothies and vegetables high in vitamin C. They stimulate the metabolism and make it much easier to start the fasting days before Easter.
2. For the 5 daySmoothie Diet Planyou should look for varied recipes. Since green-leaved vegetables such as spinach, rocket or lamb's lettuce usually have quite high nitrate levels, you should remove the petioles and outer leaves. So that you don't absorb too much of the harmful nitrogen compound, you shouldvaried recipeschoose with many ingredients. Especially with this nutrition plan, you should plan longer breaks between meals and drink at least 2 liters of water, tea or lemon water. You can also dilute Greek yogurt with water every now and then and drink it after lunch.
3. With the 2 week smoothie diet plan you focus on a balanced and healthy diet. Satisfying smoothies with flax seeds, avocado or coconut, as well as diluted smoothies with herbs, keep you fit and help reduce fat. However, caution is advised here because you should avoid recipes that contain a lot of fructose. You can avoid cravings by consuming smaller smoothies more often. Try to drink the drinks immediately after making them. Optionally, if you add lemon juice to the smoothie, you can store them in the refrigerator for a day.
3 days, 5 days, 2 weeks: Which smoothies on which diet should you choose?
The nutrition experts recommend designing the diet plan as follows:
- For a good start to the day, provide your body with a filling, high-calorie smoothie with lots of fruit and nuts.
- You can drink lemon water or tea between breakfast and lunch.
- At lunchtime, prepare either a green smoothie or a smoothie with herbs and seasonal vegetables.
- In between, you can treat yourself to a delicious smoothie with a fruity taste.
- In the evening, you can treat yourself to your favorite recipe, as long as you dilute the smoothie with water. Avoid diluting your smoothies with juice, as juice can irritate the stomach lining.
Smoothie diet plan: tips for preparation
When preparing smoothies, the same rules apply as when preparing salads: wash the raw vegetables thoroughly and chop them with a knife. Place the large pieces directly on the bottom of the blender container, and the small ones on top. You will need a special high-performance blender to puree it yourself, especially if you also want to finely grind nuts.
3-Day Smoothie Diet Plan: Free Recipes
First you should prepare your body for the change in diet for 2 days. You should also plan for a transition period after the diet ends. We give you an overview of what the menu can contain.
Preparation phase/change in diet:
Montag
Breakfast:Smoothie BowlRecipe with bananas, mango and various types of berries
Ingredients for a 250 g bowl: Half a banana, 100 g mango (peeled and chopped), 75 g mixed berries (strawberries, blueberries and raspberries), a medium-sized date, 50 mg unsweetened coconut milk, 1 almond, 1 tbsp hemp seeds.
Preparation: Set aside a little banana, mango and berries for decoration, puree all other ingredients finely.
Lunch:Vegetable broth
Dinner:Green smoothie recipe with zucchini, cucumber and cashews
Ingredients for 250 ml: 1 orange, 1 zucchini, half a cucumber, 3 tablespoons cashews, unsweetened almond milk. Puree all ingredients finely.
Tuesday
Breakfast:Smoothie diet recipe with kiwi and berries
Ingredients for 250 ml smoothie: 1/2 apple, 2 bananas, 2 kiwis, 60 g blueberries, almond milk, coconut flakes, 1 tbsp chia seeds.
Lunch:Smoothie diet recipes with avocado, oatmeal and berries.
Ingredients: 2 bananas, a quarter of an avocado, 1 tbsp oat flakes, 40 g raspberries, 25 ml coconut milk
Dinner:Vegetable broth
3 Day Smoothie Diet Plan: Recipes
1. Tag
Breakfast:Smoothie bowl recipe with bananas, mango and various types of berries
Lunch:Green smoothie recipe with zucchini, cucumber and cashews
In between: lemon water
Dinner:Green smoothie with herbs and buttermilk. Ingredients for 1 serving, 250 ml: Half a cucumber, a quarter of an avocado, 1 tbsp lime juice, 1 tbsp fresh basil, 200 ml buttermilk, a pinch of pepper and 20 ml water.
2. Tag
Breakfast:Smoothie diet recipe with kiwi and berries
Lunch:Green smoothie with herbs and oat flakes. Ingredients for 1 serving, 250 ml: 30 g baby spinach, 20 g kale, 2 apples, 10 g ginger, 1 stalk of mint, 1 tbsp lemon juice, 20 g oat flakes.
Dinner:Green smoothie with herbs and buttermilk.
3. Tag
Breakfast:Green smoothie recipe with zucchini, cucumber and cashews
Lunch:Green smoothie with herbs and oat flakes
Dinner:Green smoothie with nettle and avocado. Ingredients: 1 handful of nettle, 1 green apple, 1 medium pear, 1/2 kiwi, 1/2 avocado, juice of 1 lemon, 100 ml buttermilk
During the 2-day transition period, you can include vegetable broth and fruit salad in the menu.
5 Day and 2 Week Smoothie Diet Plan: Recipes
If you want to follow the smoothie diet for 5 days or 2 weeks, you can choose between numerous recipes. We offer you some smoothie recipes that are suitable for breakfast, lunch and dinner.
Breakfast:Since breakfast should be filling and high in calories, a smoothie with seasonal fruit ensures a good start to the day.
Smoothie with pineapple, buttermilk, yogurt and almond flour. Ingredients for 1 serving, 250 ml: 100 g pineapple, preferably fresh, 200 ml buttermilk, 50 g almond flour
Smoothie with berries, yogurt and oatmeal. Ingredients for 1 serving, 250 ml: 50 ml yogurt, 50 ml water, 50 g strawberries, 50 g raspberries, 1/2 tbsp oat flakes, 1 tsp honey
Smoothie with berries and oranges: 120 g raspberries, 160 ml orange juice (freshly squeezed), 80 g yogurt
Smoothie with banana and kiwi: 2 medium bananas, 1 kiwi, 150 ml orange juice, 1 tbsp honey (if desired)
Smoothie with berries and papaya: 150 mg blackberries, 1 large apple, 1 papaya, 1 tbsp chia seeds, 1 tsp maple syrup, 60 ml yoghurt
Lunch:For lunch, choose smoothie diet recipes with vegetables. Here are some suggestions for filling drinks:
Smoothie with avocado and spirulina: 1 handful of spinach, 1/2 avocado, 1 handful of pineapple, juice of half a lemon, 0.5 tsp spirulina powder, 100 ml water
Smoothie with celery and banana: Half a stalk of celery, 1 handful of kale, 1/2 apple, 1/3 banana, 50 ml orange juice, 1 pinch of turmeric, pinch of ginger, 1 pinch of pepper, 60 ml of water
Smoothie with vegetables: 2 medium-sized red peppers, a cucumber, 2 large carrots, a pinch of salt, water, 40 g hemp seeds
Smoothie with beetroot: 1 beetroot, 1 large cucumber, 2 large tomatoes, 1/3 celery stick, 1 pinch of salt
Smoothie with zucchini and ginger: 3 large zucchinis, 1 banana, 1 leaf of Chinese cabbage, 1 green apple, pepper (to taste), 1 pinch of salt
Dinner:
Herbal smoothie: 50 g herb mix of wild herbs, 2 tbsp parsley, 2 bananas, 2 green apples, 1 medium pear, 3 tbsp almond milk, 1 tbsp lime juice, 100 ml water
Green smoothie: 1 handful of leafy vegetables, 4-5 cherry blossoms, 1 pear, 2 bananas, 1 tbsp hemp seeds, 80 ml water
Smoothie with avocado: 1 avocado, 1/2 apple, 1 passion fruit, 1 handful of baby spinach, juice of 1 small lemon, 2 teaspoons coriander
Important
Any methods, information, and tips in this article are based on current studies and medical sources (at the time of publication). However, they are not suitable for self-diagnosis and treatment and in no way serve as a substitute for competent medical advice.
The nutritional method described is safe for many people, but not for everyone. If you are pregnant, breastfeeding, or have a medical condition, talk to your doctor before starting.
