How to properly prepare a smoothie for weight loss: recommendations
- It is important to select fresh, environmentally friendly ingredients.
- Yogurt or kefir is suitable for the base of the drink.
- High-calorie ingredients should be avoided.
- It is not recommended to add sweeteners; you can add cinnamon for taste.
- To quickly saturate your body, drink the vitamin drink in small sips.
- The diet should not exceed 1 week.
Kiwi and apple smoothie
Ingredients:
- 3 emerald kiwi;
- 1 apple;
- Ice in cubes - half a glass;
- A sprig of mint is for decoration.
The cocktail preparation is as follows:
- Peel the fruit and cut into pieces.
- Place the previously chopped ingredients into the bowl.
- Add ice and a sprig of mint.
- Grind the fruit in a blender until smooth and pour into a glass.
- Garnish the cocktail with mint leaves and serve.
Strawberry and kiwi smoothie
Compound:
- Kiwi - 1 pc.;
- Strawberries - 5 pcs.;
- Spinach - a handful;
- Water - 50 ml.
Step-by-step preparation:
- Cut pre-peeled fruits into small pieces.
- Add spinach, fruit and water to bowl.
- Beat the contents in a blender until smooth.
- Pour the finished treat into a glass.
The best recipe for weight loss - with kiwi and spinach
This smoothie, if you do not add water, can be a complete breakfast. It is no less useful for weight loss than the previous option. This green smoothie helps cleanse the body.
KBJU per 100 g: 87.7/1.2/0.3/20
For it you will need:
- one banana and one kiwi
- half a green apple
- 5 spinach leaves
- 2 sprigs parsley
- 1 tbsp. honey.
Prepare as follows:
- What is cut, cut.
- Tear the spinach into pieces with your hands.
- Tear off only the leaves of the parsley.
- Whisk everything together. As already mentioned, a thick smoothie is for breakfast. In other cases, it is better to add 50 ml of chilled water.
Celery and kiwi smoothie
Proportions:
- Kiwi - 2 pcs.;
- Petiole celery - 1 stalk;
- Parsley - 1 bunch;
- Pure water - 150 ml.
The preparation is simple:
- Wash the celery stalks and chop them.
- Peel the emerald fruit and cut into small squares.
- Wash and dry the parsley.
- Place the ingredients in a blender and grind thoroughly.
- Pour the finished drink into a glass.
Apple-beet smoothie
This pink beet and apple drink is also rich in vitamins and is perfect for breakfast, brunch and afternoon snack. Apple smoothie recipe with beets is delicious and healthy for those losing weight.
Ingredients:
- 20 ml apple juice
- 1 apple
- 2 medium-sized raw beets
- juice of half a lemon
Preparation:
Peel and cut the apple and beets into pieces and place in a blender. Add apple and lemon juice. Blend until the mixture is smooth and nice and smooth. Pour the drink into glasses.
The taste is refreshing!
Kiwi and banana smoothie
Compound:
- Kiwi - 2 pcs.;
- Banana - 1 pc.;
- Yogurt - 200 ml.
Cooking instructions:
- Peel the kiwi and banana. Cut into pieces.
- Grind the ingredients in a blender until smooth.
- Pour the finished cocktail into a glass and enjoy the healthy treat.
Apple smoothie with banana
A fresh smoothie made from banana and apple will help you not only enjoy the great taste, but also lose weight. All two servings of this low-calorie drink per day will improve digestion, which helps normalize weight.
Ingredients:
- 1 medium banana;
- 1 apple or 100 ml of freshly squeezed juice;
- 400 ml yogurt or kefir without additives;
- 4 pieces of ice.
Preparation:
Peel the fruits, cut into small pieces and place in a blender, chop and add liquid: apple juice, if the apple was not chopped first, kefir or yogurt. Mix everything until smooth. Pour into glasses, add a couple of ice cubes.
The result is a sour, but at the same time soft and pleasant taste of a smoothie made from banana and apple. And the calorie content of a serving is no more than 200 kcal!
Spinach, kiwi and banana smoothie
Proportions:
- Bananas - 4 pcs.;
- Kiwi - 7 pcs.;
- Spinach (it is better to use fresh, not frozen) - 200-250 g.
How to cook:
- Peel the fruit.
- Remove spinach tails, if any.
- Cut 4 bananas and 7 kiwis into pieces.
- Using a blender, grind the ingredients.
- Pour the drink into glasses and serve.
What are the benefits of banana smoothies?
The benefits of a banana smoothie don't stop with the thick, creamy consistency that the main ingredient gives to this drink. Thanks to bananas, smoothies do not lose their usual thickness even if you prepare them with milk or water, without adding other ingredients with dense pulp or thickeners. This way you can reduce the calorie content of any cocktail. But that’s not all the advantages, because smoothies with banana:
- act as a universal (and very tasty) source of quickly digestible carbohydrates;
- bring a feeling of quickly satisfying hunger without losing the lightness of the drink;
- help control appetite and lose weight, act as the basis of dietary nutrition;
- surprise with a pleasant aroma and sweet taste and without honey or sugar;
- have a calming effect on the nervous system, relieve irritation and other manifestations of stress;
- contain the largest amount of vitamin B6, E and F;
- allow you to improve your mineral composition, because bananas not only contain many vitamins that help fight traces of stress, but also a unique supply of minerals (in particular potassium, which is so good for the heart);
- help improve the condition of hair and skin, strengthen the immune system.
One of the key benefits of bananas is their versatility. Banana is equally great:
- for standard dairy and fermented milk smoothies made from several fruits with the addition of your favorite dairy product;
- for a wide variety of simple cocktails based on fruits, berries and vegetables, water and juices.
Bananas are equally good with spinach and strawberries, they can be combined with literally any ingredient and even in multi-ingredient smoothies they do not get lost among other products.
Kiwi and orange smoothie
Ingredients:
- Yogurt - 300 ml;
- Chinese gooseberry - 4 pcs.;
- Orange - 1 pc.;
- Honey - 2 tablespoons.
Cooking instructions:
- Peel the Chinese gooseberries and cut into pieces.
- Squeeze the juice from the orange.
- Place Chinese gooseberries, orange juice, honey and yogurt in a blender.
- Grind until smooth.
Thank you for your attention. Be healthy!
Banana-kiwi-orange smoothie recipe. Calorie, chemical composition and nutritional value.
Nutritional value and chemical composition of Banana-Kiwi-Orange Smoothie.
The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 65.1 kcal | 1684 kcal | 3.9% | 6% | 2587 g |
| Squirrels | 2 g | 76 g | 2.6% | 4% | 3800 g |
| Fats | 0.9 g | 56 g | 1.6% | 2.5% | 6222 g |
| Carbohydrates | 12.1 g | 219 g | 5.5% | 8.4% | 1810 |
| Organic acids | 0.8 g | ~ | |||
| Alimentary fiber | 2 g | 20 g | 10% | 15.4% | 1000 g |
| Water | 82.1 g | 2273 g | 3.6% | 5.5% | 2769 g |
| Ash | 0.698 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 8.5 mcg | 900 mcg | 0.9% | 1.4% | 10588 g |
| Retinol | 0.003 mg | ~ | |||
| alpha carotene | 5.618 mcg | ~ | |||
| beta carotene | 0.033 mg | 5 mg | 0.7% | 1.1% | 15152 g |
| Lutein + Zeaxanthin | 4.944 mcg | ~ | |||
| Vitamin B1, thiamine | 0.041 mg | 1.5 mg | 2.7% | 4.1% | 3659 g |
| Vitamin B2, riboflavin | 0.078 mg | 1.8 mg | 4.3% | 6.6% | 2308 g |
| Vitamin B4, choline | 2.2 mg | 500 mg | 0.4% | 0.6% | 22727 g |
| Vitamin B5, pantothenic | 0.131 mg | 5 mg | 2.6% | 4% | 3817 g |
| Vitamin B6, pyridoxine | 0.104 mg | 2 mg | 5.2% | 8% | 1923 |
| Vitamin B9, folates | 7.91 mcg | 400 mcg | 2% | 3.1% | 5057 g |
| Vitamin C, ascorbic acid | 48 mg | 90 mg | 53.3% | 81.9% | 188 g |
| Vitamin E, alpha tocopherol, TE | 0.175 mg | 15 mg | 1.2% | 1.8% | 8571 g |
| gamma tocopherol | 0.004 mg | ~ | |||
| delta tocopherol | 0.002 mg | ~ | |||
| Vitamin H, biotin | 0.899 mcg | 50 mcg | 1.8% | 2.8% | 5562 g |
| Vitamin K, phylloquinone | 0.1 mcg | 120 mcg | 0.1% | 0.2% | 120000 g |
| Vitamin RR, NE | 0.7315 mg | 20 mg | 3.7% | 5.7% | 2734 g |
| Niacin | 0.184 mg | ~ | |||
| Betaine | 0.022 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 238.99 mg | 2500 mg | 9.6% | 14.7% | 1046 g |
| Calcium, Ca | 58.16 mg | 1000 mg | 5.8% | 8.9% | 1719 g |
| Magnesium, Mg | 22.55 mg | 400 mg | 5.6% | 8.6% | 1774 g |
| Sodium, Na | 21.57 mg | 1300 mg | 1.7% | 2.6% | 6027 g |
| Sera, S | 4.99 mg | 1000 mg | 0.5% | 0.8% | 20040 g |
| Phosphorus, P | 57.6 mg | 800 mg | 7.2% | 11.1% | 1389 g |
| Chlorine, Cl | 36.84 mg | 2300 mg | 1.6% | 2.5% | 6243 g |
| Microelements | |||||
| Aluminium, Al | 163.4 mcg | ~ | |||
| Bor, B | 40.4 mcg | ~ | |||
| Iron, Fe | 0.425 mg | 18 mg | 2.4% | 3.7% | 4235 g |
| Yod, I | 3.69 mcg | 150 mcg | 2.5% | 3.8% | 4065 g |
| Cobalt, Co | 0.697 mcg | 10 mcg | 7% | 10.8% | 1435 g |
| Manganese, Mn | 0.1996 mg | 2 mg | 10% | 15.4% | 1002 g |
| Copper, Cu | 51.8 mcg | 1000 mcg | 5.2% | 8% | 1931 |
| Molybdenum, Mo | 1.685 mcg | 70 mcg | 2.4% | 3.7% | 4154 g |
| Tin, Sn | 5.06 mcg | ~ | |||
| Selenium, Se | 0.562 mcg | 55 mcg | 1% | 1.5% | 9786 g |
| Strontium, Sr | 5.73 mcg | ~ | |||
| Fluorine, F | 8.76 mcg | 4000 mcg | 0.2% | 0.3% | 45662 g |
| Chromium, Cr | 0.67 mcg | 50 mcg | 1.3% | 2% | 7463 g |
| Zinc, Zn | 0.318 mg | 12 mg | 2.7% | 4.1% | 3774 g |
| Digestible carbohydrates | |||||
| Starch and dextrins | 3.289 g | ~ | |||
| Mono- and disaccharides (sugars) | 7.6 g | max 100 g | |||
| Glucose (dextrose) | 1.658 g | ~ | |||
| Maltose | 0.002 g | ~ | |||
| Sucrose | 1.324 g | ~ | |||
| Fructose | 1.584 g | ~ | |||
| Essential amino acids | 0.04 g | ~ | |||
| Arginine* | 0.051 g | ~ | |||
| Valin | 0.04 g | ~ | |||
| Histidine* | 0.03 g | ~ | |||
| Isoleucine | 0.028 g | ~ | |||
| Leucine | 0.044 g | ~ | |||
| Lysine | 0.035 g | ~ | |||
| Methionine | 0.009 g | ~ | |||
| Methionine + Cysteine | 0.02 g | ~ | |||
| Threonine | 0.024 g | ~ | |||
| Tryptophan | 0.011 g | ~ | |||
| Phenylalanine | 0.037 g | ~ | |||
| Phenylalanine+Tyrosine | 0.046 g | ~ | |||
| Nonessential amino acids | 0.105 g | ~ | |||
| Alanin | 0.037 g | ~ | |||
| Aspartic acid | 0.084 g | ~ | |||
| Glycine | 0.065 g | ~ | |||
| Glutamic acid | 0.126 g | ~ | |||
| Proline | 0.04 g | ~ | |||
| Serin | 0.034 g | ~ | |||
| Tyrosine | 0.022 g | ~ | |||
| Cysteine | 0.015 g | ~ | |||
| Sterols (sterols) | |||||
| Cholesterol | 1.35 mg | max 300 mg | |||
| Phytosterols | 3.596 mg | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.4 g | max 18.7 g | |||
| 14:0 Miristinovaya | 0.001 g | ~ | |||
| 16:0 Palmitinaya | 0.067 g | ~ | |||
| 18:0 Stearic | 0.003 g | ~ | |||
| Monounsaturated fatty acids | 0.08 g | min 16.8 g | 0.5% | 0.8% | |
| 16:1 Palmitoleic | 0.002 g | ~ | |||
| 18:1 Oleic (omega-9) | 0.077 g | ~ | |||
| Polyunsaturated fatty acids | 0.095 g | from 11.2 to 20.6 g | 0.8% | 1.2% | |
| 18:2 Linolevaya | 0.087 g | ~ | |||
| 18:3 Linolenic | 0.008 g | ~ | |||
| Omega-6 fatty acids | 0.1 g | from 4.7 to 16.8 g | 2.1% | 3.2% |
The energy value of the banana-kiwi-orange smoothie is 65.1 kcal.
Primary Source: Created in the application by the user. Read more.
** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.
