- Efficiency:5kg in 7 days
- Events: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.
The English word literally comes from "smooth"translated as gentle, gentle, ingratiating. The birthplace of smoothies is England, where they are often used by office workers as a lunch or light snack. A freshly prepared cocktail can be a very satisfying dish due to its high fiber content, 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 ingestion.
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 a smoothie diet. The weight loss process begins quickly and without much effort for the person losing weight. Thanks to the puree-like consistency, the water-salt balance is normalized, the body is saturated with useful substances and vitamins. The absence of hunger allows you to avoid unhealthy snacks between main meals. The daily calorie content of the food consumed is reduced, snacks are eliminated, which has a positive effect on the weight loss process.
sorts
Detox diet
A three-day detox diet will allow 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 from 2 oranges with the addition of a walnut, a slice of lime and sprouted seeds. |
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 most important requirement for this method is to start the day with fruit 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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Hints
The smoothie diet is recommended for weight correction and losing extra pounds.
Authorized Products
You can use vegetables and low-calorie fruits for smoothies. The basis of every diet smoothie is low-fat kefir or natural yogurt. As a supplement, you can use sesame seeds, sunflower seeds, cereals, muesli, berries (frozen or fresh) and nuts (pine, almonds, walnuts). You can add ginger and flax seeds to taste.
Table of approved 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 |
fruit |
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fruit | 0. 8 | 0, 3 | 5/11 | 56 |
Berry |
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Berry | 0. 7 | 0, 3 | 4/9 | 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 spices |
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Ginger | 8/1 | 0. 8 | 8/15 | 80 |
Cinnamon | 9/3 | 3. 2 | 79, 8 | 261 |
Honey | 0. 8 | 0, 0 | 81, 5 | 329 |
Dairy products |
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skimmed milk | 2. 0 | 0, 1 | 4. 8 | 31 |
Kefir 0% | 3, 0 | 0, 1 | 8/3 | thirty |
Kefir 1% | 8/2 | 1, 0 | 4. 0 | 40 |
Kefir 1. 5% | 3. 3 | 1. 5 | 3. 6 | 41 |
Cream 10% (low fat) | 3, 0 | 10. 0 | 4. 0 | 118 |
Natural yogurt 2% | 4. 3 | 2. 0 | 6. 2 | 60 |
Cheese and cottage cheese |
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Cheese | 1/24 | 5/29 | 0, 3 | 363 |
Cottage cheese 0% (low fat) | 5/16 | 0, 0 | 1. 3 | 71 |
Cottage cheese 0. 6% (low fat) | 18. 0 | 0, 6 | 8/1 | 88 |
Bird |
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Chicken breast | 2/23 | 1. 7 | 0, 0 | 114 |
Turkey | 2/19 | 0. 7 | 0, 0 | 84 |
Eggs |
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omelette | 9/6 | 4/15 | 9/1 | 184 |
Eggs | 7/12 | 9/10 | 0. 7 | 157 |
fish and seafood |
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Fish | 5/18 | 9/4 | 0, 0 | 136 |
Soft drinks |
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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 | 5/19 | 81 |
Juice | 0, 3 | 0, 1 | 9. 2 | 40 |
* Information refers to 100 g of product |
Fully or partially limited products
Ready meals should not be cooked to ensure maximum retention of nutrients and vitamins. All smoked meats, dried fruits, marinades and pickles should be excluded from the diet. Chocolate, baked goods, baked goods and sweet culinary products are prohibited.
The water and drinking regime is also restricted: carbonated drinks, coffee and alcohol-containing products are prohibited. You should not consume sour milk and dairy products with a fat content of more than 1. 5%.
Table of prohibited products
proteins, g | fats, g | Carbohydrates, g | Calories, kcal | |
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fruit |
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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 | 6/33 | 50. 7 | 519 |
Muesli and porridge |
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porridge | 3. 3 | 1. 2 | 1/22 | 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 |
sweets | 4. 3 | 8/19 | 67, 5 | 453 |
Lukma | 2. 0 | 2. 1 | 75, 6 | 380 |
cookie | 7. 5 | 8/11 | 74, 9 | 417 |
Cake | 8/3 | 6/22 | 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 | 7/29 | 54, 0 | 523 |
Chuck Chuck | 8/6 | 9/1 | 77, 9 | 363 |
Ice cream |
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Ice cream | 3/7 | 6. 9 | 1/22 | 189 |
Cake |
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Cake | 4. 4 | 4/23 | 45. 2 | 407 |
Chocolate |
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Chocolate | 5. 4 | 35. 3 | 56, 5 | 544 |
raw materials and spices |
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mayonnaise | 2. 4 | 67, 0 | 9/3 | 627 |
Sugar | 0, 0 | 0, 0 | 99, 7 | 398 |
Salt | 0, 0 | 0, 0 | 0, 0 | - |
Dairy products |
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sour cream | 8/2 | 20. 0 | 3. 2 | 206 |
meat products |
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pork meat | 16. 0 | June 21st | 0, 0 | 259 |
salo | 2. 4 | 89, 0 | 0, 0 | 797 |
bacon | 23. 0 | 45, 0 | 0, 0 | 500 |
Ham | 6/22 | 9/20 | 0, 0 | 279 |
raw smoked pork belly | 7/6 | 66, 8 | - | 632 |
Meat pie | 4/16 | 3/23 | 0, 4 | 277 |
Schnitzel | 6/16 | 20. 0 | 8/11 | 282 |
Sausages |
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Boiled sausage | 7/13 | 8/22 | 0, 0 | 260 |
smoked sausage | 16. 2 | 44. 6 | 0, 0 | 466 |
smoked sausage | 9/9 | 63. 2 | 0, 3 | 608 |
sausages | 10. 1 | June 31st | 9/1 | 332 |
sausages | 12. 3 | 3/25 | 0, 0 | 277 |
Pork chops | 10. 0 | 33, 0 | 0, 0 | 337 |
Bird |
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duck | 5/16 | 61. 2 | 0, 0 | 346 |
goose | 1/16 | 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 drinks |
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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 wine | 0, 4 | 0, 0 | 12. 0 | 163 |
hit | 0, 0 | 0, 0 | 30. 0 | 260 |
rum | 0, 0 | 0, 0 | 0, 0 | 220 |
will | 0. 5 | 0, 0 | 5, 0 | 134 |
Cha Cha | 0, 1 | 0, 1 | 0. 5 | 225 |
sparkling wine | 0, 2 | 0, 0 | 5, 0 | 88 |
Soft drinks |
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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 |
Sprite | 0, 1 | 0, 0 | 7, 0 | 29 |
* Information refers to 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 | Milk-fruit smoothie with green additives. |
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 milkshake with sesame seeds. |
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, cored 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 and strawberry smoothie
Main ingredients:
- half a ripe peeled banana;
- frozen or fresh berries (blueberries, blueberries, strawberries, raspberries) – 150 g;
- low-fat natural yogurt or low-fat kefir 1% – 150 ml;
- low-fat cottage cheese – 1 tbsp. l.
Recipe
Using a blender, puree the berries and banana until smooth, then add kefir and blend again. At the end you can add a tablespoon of cottage cheese. Banana can be replaced with peach or apricot.
Vegetable smoothie
Main ingredients:
- 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 them cool. Season kefir, cabbage, tender dill sprigs and herbs in a blender.
Festive smoothie for weight loss
Main ingredients:
- fresh or frozen strawberries – 6 berries;
- half the pulp of a ripe banana;
- half a glass of natural yogurt;
- fresh pressed orange juice;
- crushed flax seeds - 1 tbsp. Spoon.
Recipe
Beat all the ingredients with a mixer and add ice cubes to the finished cocktail.
Smoothie recipes to cleanse the body
Vegetable smoothie to cleanse the body
Main ingredients:
- green apple – 1 piece ;
- Banana – 1 piece ;
- peeled cabbage leaves – 1 cup;
- Parsley - half a cup.
Recipe
Peel banana and apple. Cut the veins off the cabbage leaves and chop everything with a knife. You can tear the parsley with your hands and add the brushes to the blender bowl. Grind all the ingredients and pour a glass of water into the bowl. The resulting homogeneous consistency is ready for use.
Sicily 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 with low blood pressure - i. e. people who lower their blood pressure.
Main ingredients:
- Spinach – 1 cup;
- Carrots – 6 pcs. ;
- watercress - 1 cup;
- Celery – 4 sprigs;
- red pepper – 2 pcs. ;
- medium-sized ripe tomatoes – 3 pcs. ;
- Garlic cloves – 4 pcs.
Recipe
Dice tomatoes, carrots and peppers. Pass the garlic cloves through a press and add the pulp to the mixing bowl along with the herb bundles. Add chopped peppers and carrots to the bowl. Mix everything with a blender until smooth, then add the tomatoes at the end. It is better to drink this cocktail in the morning to start the cleansing process of the body and give 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 must be prepared that the expected and final plummets will be different.
Stop the diet
The right diet exit tactics will prevent you from gaining back the weight you've struggled to lose. 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. By following these simple rules, you can not only avoid digestive problems, but also capture the results achieved. The diet program presented is very well tolerated and can be repeated again after a month.
Contraindications
- lactation;
- carry a pregnancy to term;
- Diseases of the kidneys and liver system.
The smoothie diet is contraindicated in anorexia nervosa, as well as in people suffering from bulimia and other eating disorders due to psychoemotional outbursts and problems.
For children
The diet is not intended for use in children.
During pregnancy and breastfeeding
Pregnant and breastfeeding women can only consume fruit and vegetable smoothies as a supplement to their nutrient-rich main diet. An expectant or new mother must eat well to support her own body and that of the child and to provide it with the necessary micro and macro elements.
advantages and disadvantages
professionals | Minus points |
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Similar diets
- rainbow diet;
- vegetable diet;
- Fruit diet.
important terms
Cocktails are an excellent alternative to chocolates and delicious rolls, which are very difficult to do without. In order to lose weight while drinking cocktails, it is important to follow a few rules.
- You should not drink smoothies, but eat them with a small spoon so that you feel full more quickly and your appetite decreases;
- Drinks should be consumed 5 times a day;
- Single serving size – one tall cocktail glass (250g);
- 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 greens need to be chopped;
- All smoothie components must be mixed with a blender;
- The diet cannot be followed for more than 7 days because. . . low-calorie cocktails are not able to provide the body with the necessary amount of carbohydrates, proteins and fats;
- Do not forget about the rules for exiting the diet so that the lost weight does not return in double quantity.
- Maintain a water drinking schedule (no more than 3 liters per day).
advice
The diet requires preliminary preparation. Within 5 days before starting a restricted 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 and low-fat kefir;
- For taste you can add a little honey;
- By mixing sweet and sour fruits you get 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 finished cocktail;
- You can use absolutely any juices, depending on your taste preferences.
Comments from nutritionists
Very often, leading nutritionists recommend smoothies to their patients as a weight loss supplement. You can come up with recipes yourself. You can add banana as an easily digestible component, but this cocktail is best consumed immediately after training to ensure quick recovery. Nutritionists believe that smoothies not only promote weight loss, but also strengthen 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 on the presented diet is not so big, but in a week you can adjust your weight by minus 3-4 kg. Patients with gastrointestinal diseases and pancreatic diseases have experienced discomfort in the last few 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 stabilize your weight for a long time.
". . .Putting colorful cocktails on the table is very beautiful and guests are confused by such a diet. How delicious and healthy it is! Thanks to pomegranate smoothies, my hemoglobin levels increased and even my shortness of breath disappeared. That's incredible. I have been following this weight loss method for a very long time; I try to take a week of time once a month and spend it exclusively on smoothies. And I noticed that I got colds much less often and completely forgot about ARVI. Every time I come up with more and more new recipes and experiment with permitted ingredients. To anyone thinking about it, I highly recommend trying this bright, juicy and delicious diet that is second to none. "
Diet price
The smoothie diet may seem expensive compared to others because it contains a lot of fresh fruits, berries and vegetables.