TOP best smoothie recipes for weight loss home

Nutritionists actively encourage the home cook a variety of cocktails for weight loss on the background of the days of fasting and hunger strike. They promote weight loss, helps to suppress the appetite, care of the body with essential substances. They love to include in your diet of athletes because they have the benefit, when you are working out, maintain muscle mass and turning fat folds in a beautiful and elastic shape. With all this have a great taste.

The principle of operation

the principle of operation

Regardless of their composition and purpose, almost all of the weight loss smoothies that work according to one scheme:

their low caloric content allows you to suspend the fat in the reserve, and in the full use of energy, admitted drink;

they are prepared exclusively from fresh and healthy products filled with vitamins and minerals: fruit, vegetables, herbs, berries, grains, protein, etc;

fluid, airy consistency (cocktails and whipped in a blender) reduces the volume of the parts, even though visually it might seem large enough;

for rapid and long-lasting satiety due to the presence of fiber does not suffer from hunger;

vitamins and protein composition accelerates metabolism, including lipolysis;

the fat-burning components (ginger, citrus, etc..) allow to dissolve unnecessary substances on the problem areas quickly and without residues;

most of the sources of additional energy, which makes caring for vivacity and good mood for the whole day;

if they replace one full meals (usually do that with Breakfast or dinner), you will significantly reduce the daily calorie content of your diet.

The great advantage of homemade shakes that can be prepared from natural ingredients with no added synthetics and chemicals. Yes, sports protein beverages, which are sold in specialist shops, is likely to be more efficient, but this does not mean that they are useful. Contain no preservatives, dyes, and emulsifying agents, hazards, that they know all.


To lose weight with these unique drinks, we need to understand what they are, and the right to choose for themselves a suitable recipe.

Burn fat

Most popular diets are the fat-burning smoothies, which can be easily made at home from spices (cinnamon, ginger), citrus (lemon, grapefruit), herbs (mint, parsley, celery, spinach). Their task — the replacement of heavy meals, increase metabolism and lipolysis, destruction of fat.

We give the top 10 such drinks:

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

As can be seen from the above, fruity (mainly citrus) beverages and spices — the most popular in this niche.

The normal use of chicory drink on an empty stomach, half an hour before the main meal, or between meals, when the acute feeling of hunger. In the absence of physical activity and sport are completely useless. The most effective on the background of the diet, or at least a proper diet.


At home easy to cook and low calorie cocktails. Their main task — satisfaction of hunger, the average daily consumption of a calorie of food.

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

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

cucumber (15), broccoli (34), carrots (32), tomatoes (20);

melon (35), watermelon (27);

grapefruit (35), lemon (34), kiwi fruit (47), orange (43);

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

low fat milk products: yogurt (35), curd (71), milk (31), yogurt (31);

peppers (red earth — 21).

If they are included in the products, the calorie content of more than 100 kcal per 100 g, nutritional beverages, cannot be named. Although it can be used for weight loss, because in their effect they can be aimed at reducing fat, or reducing appetite.

Diet smoothies it is best to replace one of the meals — Breakfast or dinner.

Satisfy hunger

There are a many products, which completely reduce hunger and suppress the appetite. If you regularly make cocktails out of them and eat them between meals, the diet will be much easier to move around.

So feel free to mix in a blender:

  • grapefruit, pineapple, green apples, oranges, bananas;
  • carrots, pumpkin, legumes (beans, lentils, peas), leafy vegetables, spinach, broccoli;
  • cheese;
  • dark chocolate, cocoa powder, coffee;
  • oatmeal, bran;
  • dried fruits (but note that they are quite high in calories);
  • nuts.

These drinks are Packed with fiber, which tends to increase the size of the stomach and creates a false sense of fullness. Brain receptors receive signals that there is room for the new food there, and this means that it is not time.


In a separate group can be distinguished soy smoothies also contribute to the speed and quality of the weight loss. They are the basis of sports nutrition and they can be easily made at home. The main thing — to find the soy milk. This can be mixed with each reduce body fat and contains low-calorie products.


The effect on the body — the most versatile:

  • decreased appetite;
  • maintain lean muscle mass;
  • increase metabolism;
  • improves health, eliminates a lot of weight in the intestine;
  • remove cellulite, creates muscle definition;
  • the increased stress resistance of the organism;
  • mood;
  • stabiliziruemost emotional background.
  • Soy shakes are particularly useful for weight loss due to intensive workouts. So like athletes. These contribute to the formation of muscle mass and increase endurance under heavy physical exertion.


Perhaps the most famous and popular cocktails for weight loss — protein (other names — proteins, dairy products). They accelerate metabolism, increase calorie expenditure, are digested slowly, retain muscle mass, improve performance during exercise.

The number of contra-indications: individual intolerance of protein, the pathology of the liver, kidney, bladder, heart problems, diabetes, pregnancy.

Regimens may vary:

  • replace cocktail 2 main dishes or 1;
  • drink during meals (lunch and afternoon tea);
  • half an hour before a workout and at the same time after it;
  • only in the morning for Breakfast after my run.

The composition must be present, or any low-fat dairy products or egg protein or soya, or seafood (the best option is shrimp).

Diuretics and laxatives cocktails a lot less. And still, choosing for their preparation, beet, cucumber, watermelon, melon, keep in mind about it. Yes, they will work on the weight loss, but to lose you will not fat and harmful substances and excess fluids.

Useful tips

useful recommendations

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


Replace the drink: Breakfast / lunch / dinner / Breakfast and lunch / Breakfast and dinner / lunch and dinner. Often used instead of dinner with the fat reserves was not postponed for one night.

Drink instead of lunch and snack: you can change the snack, and only one of them.

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

If you want to replace one of the all of the food for lunch.

Half an hour before a workout and at the same time after it (this is also true for protein and soy shakes).

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

The rules of use

Select for weight loss only one regime, the cocktails and stick to it all the time for their use. Do not combine with other.

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

To build muscle, you must physical exercise to strengthen against the use of protein shakes. If you do not, that such a goal, select a diet or fat burning and allow for easy (aerobic) exercise.

Do not drink in one gulp. Take small SIPS, enjoy the process, that will have the maximum enjoyment. Stretch-this will help the special cocktail of the pipe.

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

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

If within 2 weeks of drinking smoothies results of weight loss will be imperceptible, then it is not your way, how to get rid of the extra pounds. Will have to look somewhere else.

In many recipes as an ingredient determined. Still, remember that it is sweet, although natural. You want to lose weight — refrain from it.

The cooking process


For drinks you need a blender (blender, shaker). He makes them the consistency of air, stretching of the molecular bond, which reduces the actual amount of the parts by increasing visually.

For weighing ingredients, use the measuring scale, so as not to waste more than it should.

Dairy products must be low fat or with minimal fat content.

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

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

After each use, wash the blender for the residues of the components in it are not worsened.

Do not drink 1 serving to drink them immediately.

Scheme of preparation:

  • first, grind the diced ingredients;
  • then add in the mixer indicated in the recipe liquids;
  • stir 1-2 minutes, until the surface foam is formed;
  • dilute it with water (if necessary for the recipe);
  • pour in a glass.

To make the cocktail at home can be difficult only for the first time. The taste of beverages, you will understand where they made mistakes in the proportions or the time of whipping in the mixer. Next time, when you just make adjustments and enjoy the results for the entire course of losing weight.