- Efficiency:5 kg in 7 days
- Appointment:7 days
General rules
Many people mistakenly believe that smoothies are a drink. In fact, it is a nutritious, healthy, tasty and low-calorie mixture prepared using a blender from various food ingredients. A cocktail can replace a full lunch or dinner, depending on the ingredients used to prepare it. The smoothie diet promises to get rid of 2 extra pounds in a week without feeling a constant feeling of hunger and irritability against this background.
From English, literally the word "smooth" translates as sweet, gentle, insinuating. The birthplace of smoothies is England, where they are widely used by office workers as a lunch or light snack. A freshly prepared cocktail can be a very satisfying dish due to its contenthigh in dietary fiber, which has a positive effect on the functioning of the digestive tract. The mixtures are easy to digest and do not cause a feeling of heaviness after taking.
For effective weight loss, it is better to use fresh vegetables and fruits (except high-calorie bananas and grapes), natural juices and other low-calorie foods as components of asmoothie diet. The weight loss process will start quickly and without much effort on the part of the person losing weight. Thanks to the consistency of a mash, the water-salt balance is normalized, the body is saturated with useful substances and vitamins. The absence of hunger helps avoid unhealthy snacks between main meals. The daily calorie content of foods consumed is reduced, snacks are eliminated, which has a positive effect on the process of losing weight.
Varieties
Detox diet
A three-day detox diet allows you to get rid of 2-3 extra pounds and further cleanse your body. The menu is based on the lightest drinks.
Breakfast | fresh juice of 2 oranges added with a walnut, a slice of lime and sprouted grains. |
Lunch |
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Dinner |
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Afternoon snack |
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Dinner |
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Liquid smoothie diet
The drinking version lasts 3 days and is more suitable for cleansing the body. The main condition of this method is to start the day with fruits and end with herbs and vegetables.
Breakfast |
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Lunch |
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Dinner |
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Afternoon snack |
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Dinner |
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Indications
The smoothie diet is recommended for use with the aim of correcting weight and getting rid of extra pounds.
Authorized products
You can use low-calorie vegetables and fruits to make smoothies. The basis of any diet smoothie is low-fat kefir or natural yogurt. As a supplement, you can use sesame, sunflower seeds, cereals, muesli, berries (frozen or fresh) and nuts (pine, almonds, walnuts). You can add ginger and flax seeds according to your taste.
Table of authorized products
Proteins, g | Fats, g | Carbohydrates, g | Calories, kcal | |
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Vegetables and greens |
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vegetables | 2. 5 | 0, 3 | 7. 0 | 35 |
Fruits |
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fruits | 0. 8 | 0, 3 | 11. 5 | 56 |
Berries |
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berries | 0. 7 | 0, 3 | 9. 4 | 44 |
Mushrooms |
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mushrooms | 3. 5 | 2. 0 | 2. 5 | thirty |
Nuts and dried fruits |
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nuts | 15. 0 | 40. 0 | 20. 0 | 500 |
Raw materials and seasonings |
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ginger | 1. 8 | 0. 8 | 15, 8 | 80 |
cinnamon | 3. 9 | 3. 2 | 79. 8 | 261 |
Honey | 0. 8 | 0, 0 | 81. 5 | 329 |
Milkman |
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skimmed milk | 2. 0 | 0, 1 | 4. 8 | 31 |
kefir 0% | 30 | 0, 1 | 3. 8 | thirty |
kefir 1% | 2. 8 | 1. 0 | 4. 0 | 40 |
kefir 1. 5% | 3. 3 | 1, 5 | 3. 6 | 41 |
cream 10% (low fat) | 30 | 10, 0 | 4. 0 | 118 |
natural yogurt 2% | 4. 3 | 2. 0 | 6. 2 | 60 |
Cheeses and cottage cheese |
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cheese | 24. 1 | 29. 5 | 0, 3 | 363 |
0% cottage cheese (low fat) | 16. 5 | 0, 0 | 1. 3 | 71 |
cottage cheese 0. 6% (low fat) | 18. 0 | 0, 6 | 1. 8 | 88 |
Bird |
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Chicken breast | 23. 2 | 1. 7 | 0, 0 | 114 |
turkey | 19. 2 | 0. 7 | 0, 0 | 84 |
Eggs |
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Omelette | 9. 6 | 15. 4 | 1. 9 | 184 |
eggs | 12. 7 | 10. 9 | 0. 7 | 157 |
Fish and seafood |
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fish | 18. 5 | 4. 9 | 0, 0 | 136 |
Soft drink |
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water | 0, 0 | 0, 0 | 0, 0 | - |
mineral water | 0, 0 | 0, 0 | 0, 0 | - |
green tea | 0, 0 | 0, 0 | 0, 0 | - |
Juices and compotes |
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compote | 0. 5 | 0, 0 | 19. 5 | 81 |
juice | 0, 3 | 0, 1 | 9. 2 | 40 |
* data is for 100 g of product |
Fully or partially limited products
Ready meals should not be cooked to ensure maximum preservation of nutrients and vitamins. All smoked meats, dried fruits, marinades and pickles should be excluded from the diet. Chocolate, pastries, pastries and sweet culinary products are prohibited.
The water and water consumption regime is also limited: carbonated drinks, coffee and products containing alcohol are prohibited. You should not consume fermented milk and dairy products with a mass fat content of more than 1. 5%.
Table of prohibited products
Proteins, g | Fats, g | Carbohydrates, g | Calories, kcal | |
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Fruits |
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canned fruit | 0. 5 | 0, 1 | 9. 5 | 40 |
Nuts and dried fruits |
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candied fruit | 2. 0 | 1. 0 | 71. 0 | 301 |
dried fruit | 2. 3 | 0, 6 | 68, 2 | 286 |
Snacks |
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potato chips | 5. 5 | 30. 0 | 53. 0 | 520 |
banana chips | 2. 3 | 33. 6 | 50. 7 | 519 |
Cereals and porridges |
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porridge | 3. 3 | 1. 2 | 22. 1 | 102 |
Bakery products |
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bread | 7. 5 | 2. 1 | 46. 4 | 227 |
Confectionery |
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baursak | 6. 8 | 2. 6 | 45. 8 | 234 |
Jam | 0, 3 | 0, 2 | 63. 0 | 263 |
Jam | 0, 3 | 0, 1 | 56. 0 | 238 |
marshmallows | 0. 8 | 0, 0 | 78. 5 | 304 |
candies | 4. 3 | 19. 8 | 67. 5 | 453 |
Lucma | 2. 0 | 2. 1 | 75. 6 | 380 |
biscuit | 7. 5 | 11. 8 | 74. 9 | 417 |
cake | 3. 8 | 22. 6 | 47. 0 | 397 |
Jam | 0, 4 | 0, 2 | 58. 6 | 233 |
gingerbread | 5. 8 | 6. 5 | 71. 6 | 364 |
Sochnik | 10. 1 | 8. 8 | 40. 5 | 274 |
dough | 7. 9 | 1. 4 | 50. 6 | 234 |
Halva | 11. 6 | 29. 7 | 54. 0 | 523 |
chuck-chuck | 8. 6 | 1. 9 | 77. 9 | 363 |
Ice |
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ice | 3. 7 | 6. 9 | 22. 1 | 189 |
Cakes |
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cake | 4. 4 | 23. 4 | 45. 2 | 407 |
Chocolate |
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chocolate | 5. 4 | 35. 3 | 56. 5 | 544 |
Raw materials and seasonings |
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Mayonnaise | 2. 4 | 67. 0 | 3. 9 | 627 |
sugar | 0, 0 | 0, 0 | 99. 7 | 398 |
salt | 0, 0 | 0, 0 | 0, 0 | - |
Milkman |
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sour cream | 2. 8 | 20. 0 | 3. 2 | 206 |
Meat products |
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pork | 16. 0 | 21. 6 | 0, 0 | 259 |
living room | 2. 4 | 89. 0 | 0, 0 | 797 |
bacon | 23. 0 | 45. 0 | 0, 0 | 500 |
ham | 22. 6 | 20. 9 | 0, 0 | 279 |
raw smoked pork belly | 7. 6 | 66. 8 | - | 632 |
meat pie | 16. 4 | 23. 3 | 0, 4 | 277 |
chops | 16. 6 | 20. 0 | 11. 8 | 282 |
Sausages |
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boiled sausage | 13. 7 | 22. 8 | 0, 0 | 260 |
smoked sausage | 16. 2 | 44. 6 | 0, 0 | 466 |
smoked sausage | 9. 9 | 63. 2 | 0, 3 | 608 |
sausages | 10. 1 | 31. 6 | 1. 9 | 332 |
sausages | 12. 3 | 25. 3 | 0, 0 | 277 |
pork ribs | 10, 0 | 33. 0 | 0, 0 | 337 |
Bird |
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duck | 16. 5 | 61. 2 | 0, 0 | 346 |
goose | 16. 1 | 33. 3 | 0, 0 | 364 |
game | 34. 0 | 6. 5 | 0, 0 | 200 |
Oils and fats |
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cooking fat | 0, 0 | 99. 7 | 0, 0 | 897 |
Alcoholic beverages |
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whiskey | 0, 0 | 0, 0 | 0, 4 | 235 |
Grog | 0, 0 | 0, 0 | 0, 0 | 220 |
Gin | 0, 0 | 0, 0 | 0, 0 | 220 |
Cognac | 0, 0 | 0, 0 | 0, 1 | 239 |
alcohol | 0, 3 | 1. 1 | 17. 2 | 242 |
beer | 0, 3 | 0, 0 | 4. 6 | 42 |
Port | 0, 4 | 0, 0 | 12. 0 | 163 |
punch | 0, 0 | 0, 0 | 30. 0 | 260 |
rum | 0, 0 | 0, 0 | 0, 0 | 220 |
sake | 0. 5 | 0, 0 | 5. 0 | 134 |
chacha | 0, 1 | 0, 1 | 0. 5 | 225 |
Champagne | 0, 2 | 0, 0 | 5. 0 | 88 |
Soft drink |
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Cola | 0, 0 | 0, 0 | 10. 4 | 42 |
coffee | 0, 2 | 0, 0 | 0, 3 | 2 |
lemonade | 0, 0 | 0, 0 | 6. 4 | 26 |
Mirinda | 0, 0 | 0, 0 | 7. 5 | 31 |
Pepsi | 0, 0 | 0, 0 | 8. 7 | 38 |
elf | 0, 1 | 0, 0 | 7. 0 | 29 |
* data is for 100 g of product |
Smoothie diet, weekly menu (Meal plan)
Monday
Breakfast |
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Lunch |
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Dinner |
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Afternoon snack |
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Dinner |
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Tuesday
Breakfast |
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Lunch |
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Dinner |
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Afternoon snack |
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Dinner |
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Wednesday
Breakfast |
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Lunch | fruit and milk smoothie with added greens. |
Dinner |
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Afternoon snack |
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Dinner |
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THURSDAY
Breakfast |
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Lunch |
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Dinner |
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Afternoon snack |
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Dinner |
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Friday
Breakfast |
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Lunch | strawberry and sesame seed milkshake. |
Dinner |
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Afternoon snack |
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Dinner |
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SATURDAY
Breakfast |
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Lunch |
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Dinner |
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Afternoon snack |
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Dinner |
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Sunday
Breakfast |
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Lunch |
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Dinner |
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Afternoon snack |
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Dinner |
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Diet Smoothie Recipes
Before preparing the cocktail, all products must be thoroughly washed, peeled, seeded and cut into pieces. It is best to mix foods of different densities in equal proportions, for example, grapefruit and apple. Diet smoothies should not contain sugar or sugar substitutes. Below you will find recipes with photos.
Banana-Strawberry Smoothie
Main components:
- half a peeled ripe banana;
- frozen or fresh berries (blueberries, blueberries, strawberries, raspberries) – 150 g;
- plain low-fat yogurt or low-fat kefir 1% – 150 ml;
- low-fat cottage cheese – 1 tbsp. L.
Recipe
Use a blender to blend the berries and banana until smooth, then add the kefir and blend again. At the end you can add a tablespoon of cottage cheese. The banana can be replaced with peach or apricot.
Vegetable Smoothie
Main components:
- a small bunch of dill;
- broccoli florets (150 g);
- spices;
- low-fat kefir as a base (150 ml).
Recipe
Boil the inflorescences for a few minutes, let cool. Mix kefir, cabbage, tender dill sprigs and herbs to taste in a blender.
Festive smoothie for weight loss
The main ingredients:
- fresh or frozen strawberries - 6 berries;
- half the pulp of a ripe banana;
- half a glass of natural yogurt;
- freshly squeezed orange juice;
- crushed flax seeds - 1 tbsp. spoon.
Recipe
Use a blender to beat all the ingredients and add ice cubes to the ready-made cocktail.
Smoothie recipes to cleanse the body
Vegetable smoothie to cleanse the body
The main ingredients:
- green apple – 1 piece;
- banana – 1 piece;
- peeled cabbage leaves - 1 cup;
- parsley - half a cup.
Recipe
Peel the banana and the apple. Cut the veins from the cabbage leaves and chop everything with a knife. You can tear the parsley with your hands and put the brushes in the blender bowl. Grind all the ingredients and pour a glass of water into the bowl. The homogeneous consistency obtained is ready for use.
Sicilian smoothie to cleanse the body
The presented cocktail not only perfectly cleanses the intestinal lumen, but also improves the functioning of the cardiovascular system and lowers blood pressure. The cocktail is not recommended for people suffering from low blood pressure - hypotensive people.
The main ingredients:
- spinach – 1 cup;
- carrots – 6 pieces;
- watercress - 1 cup;
- celery – 4 sprigs;
- red pepper – 2 pieces;
- medium-sized ripe tomatoes – 3 pcs. ;
- garlic cloves – 4 pcs.
Recipe
Dice the tomatoes, carrots and peppers. Pass the garlic cloves through a press and add the pulp to the blender bowl as well as the herb bouquets. Add chopped peppers and carrots to the bowl. Mix everything until smooth using a blender, add the tomatoes at the end. It is best to drink this cocktail in the morning to start the process of cleansing the body and giving a boost of energy for the whole day.
In case of failure
In case of failure, the diet can be continued as usual, but you need to prepare for the fact that the expected and final plumb lines will be different.
Stop the diet
The right tactics for getting out of the diet will prevent you from having difficulty regaining the weight you have lost. For three weeks after completing the smoothie diet, you should eat oatmeal for breakfast, meat or vegetable soups for lunch, and salads for dinner. It is important to maintain a drinking regime. If you follow these simple rules, you will not only be able to avoid digestive problems, but also save the results achieved. The presented diet program is very easy to tolerate and can be repeated after a month.
Contraindications
- breastfeeding period;
- carrying a pregnancy;
- diseases of the kidneys and hepatic system.
The smoothie diet is contraindicated in anorexia, as well as people suffering from bulimia and other eating disorders caused by seizures and psycho-emotional problems.
For kids
The diet is not intended for use in children.
During pregnancy and breastfeeding
Pregnant and lactating women can only consume fruit and vegetable smoothies as a supplement to the main, nutritious diet. A future or new mother needs to eat well to support her own body and that of the child, by providing the necessary micro- and macroelements.
Advantages and disadvantages
benefits | Disadvantages |
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Similar diets
- Rainbow Diet;
- Plant-based diet;
- Fruit diet.
Important conditions
Cocktails are a great alternative to chocolates and delicious brioches, which are very difficult to refuse. In order to lose weight while drinking cocktails, it is important to follow several rules.
- You should not drink smoothies, but eat them with a small spoon, so that the feeling of fullness comes faster and your appetite decreases;
- drinks should be consumed 5 times a day;
- serving for a serving – a large cocktail glass (250 g);
- be sure to peel persimmons, oranges, kiwis and tangerines;
- pass hard fruits, root vegetables and vegetables (celery root, beets, carrots, apples, pears) through a fine grater;
- small green vegetables should be chopped;
- All smoothie components must be mixed using a blender;
- The diet cannot be followed for more than 7 days, because. . . low-calorie cocktails are unable to provide the body with the necessary amount of carbohydrates, proteins and fats;
- do not forget the rules for exiting the diet so that the lost weight does not return in double volume;
- Maintain a water drinking regime (no more than 3 liters per day).
Advice
The diet requires prior preparation. In the 5 days before starting a limited diet, you need to prepare your body: exclude flour, salty, sweet and fried foods from your diet. 2 days before the diet, you need to reduce the portions of soups, cereals and dairy products.
- use more fruit to make the cocktail thicker;
- The base of the cocktail should be natural yogurt, low-fat kefir;
- You can add a little honey for taste;
- mixing sweet and sour fruit varieties will give you a richer and more intense taste;
- avoid additives such as ice cream, cream, sorbet, etc. ;
- You can add a handful of your favorite nuts to a ready-made cocktail;
- You can use absolutely any juice, taking into account your taste preferences.
Feedback from nutritionists
Very often, leading nutritionists recommend smoothies to their patients as an addition to the weight loss process. You can create recipes yourself. You can add banana as an easily digestible component, but it is better to consume this cocktail immediately after training for quick recovery. Nutritionists believe that smoothies not only promote weight loss, but also improve immunity and reduce the risk of colds and flu.
Reviews of the smoothie diet and its results
The cocktail diet is very well tolerated and rarely leads to failure. Despite all the restrictions, the diet remains varied and tasty, and does not become boring. The weight of the presented diet is not so large, but in a week you can adjust your weight by minus 3-4 kg. People suffering from gastropathy and pancreatic diseases have experienced discomfort in recent days, but exacerbations of chronic gastrointestinal diseases have rarely been recorded. The reviews are mostly positive. The diet works and if you follow simple rules in the end, you can maintain your weight for a long time.
". . .When you put colorful cocktails on the table, it looks very beautiful, and the guests are perplexed by such a diet. How tasty and healthy it is! Thanks to the pomegranate smoothies, my hemoglobin level increased and even my shortness of breath disappeared. It's incredible. I have been following this method of weight loss for a very long time, I try to set aside a week once a month and devote it entirely to smoothies. And I noticed that I began to have colds much less often and I completely forgot about ARVI. Each time I come up with more and more new recipes, experimenting with permitted ingredients. For those considering it, I highly recommend trying this bright, juicy, delicious diet that is unlike any other.
Diet price
The smoothie diet may seem expensive compared to others due to the high abundance of fresh fruits, berries and vegetables.