- Efficiency:5 kg in 7 days
- At your place:7 days
General rules
Many people mistakenly believe that smoothies are a drink. It is in fact 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 kilos in a week without experiencing a constant feeling of hunger and irritability in this context.
From English, literally the word "smooth"translates as gentle, soft, 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 high fiber content foods, which have a positive effect on the functioning of the digestive tract. The mixtures are easily digestible and do not cause a feeling of heaviness after taking.
For effective weight loss, it is best to use fresh fruits and vegetables (with the exception of high-calorie bananas and grapes), natural juices and other low-calorie foods as components of a smoothie diet. The weight loss process will begin quickly and without much effort on the part of the person losing weight. Thanks to the puree-like consistency, the 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 food consumed is reduced, snacks are eliminated, which has a positive effect on the weight loss process.
Variety
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 lighter drinks.
Breakfast | fresh juice of 2 oranges with the addition of 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 for 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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Directions
The smoothie diet is recommended for weight correction and for eliminating 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 dried fruit (pine, almonds, walnuts). You can add ginger and flax seeds to taste.
Table of permitted products
Proteins, g | Fats, gr | Carbohydrates, gr | 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 | 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 fruit |
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peanuts | 15. 0 | 40. 0 | 20. 0 | 500 |
Raw materials and condiments |
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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 |
Dairy products |
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skimmed milk | 2. 0 | 0, 1 | 4. 8 | 31 |
kefir 0% | 3. 0 | 0, 1 | 3. 8 | thirty |
kefir 1% | 2. 8 | 1. 0 | 4. 0 | 40 |
kefir 1, 5% | 3. 3 | 1. 5 | 3. 6 | 41 |
10% cream (low fat content) | 3. 0 | 10. 0 | 4. 0 | 118 |
natural yogurt 2% | 4. 3 | 2. 0 | 6. 2 | 60 |
Cheeses and ricotta |
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cheese | 24. 1 | 29, 5 | 0, 3 | 363 |
0% ricotta (low fat) | 16. 5 | 0, 0 | 1. 3 | 71 |
ricotta 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 |
Egg |
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omelette | 9. 6 | 15. 4 | 1. 9 | 184 |
egg | 12. 7 | 10. 9 | 0, 7 | 157 |
Fish and seafood |
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fish | 18. 5 | 4. 9 | 0, 0 | 136 |
Alcohol-free drinks |
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waterfall | 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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composed | 0, 5 | 0, 0 | 19. 5 | 81 |
juice | 0, 3 | 0, 1 | ninety two | 40 |
*the data is intended for 100 g of product |
Products completely or partially limited
Ready meals must 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, baked goods, baked goods and sweet culinary products are prohibited.
The water and drinking regime is also limited: carbonated drinks, coffee and products containing alcohol are prohibited. You should not consume fermented milk and dairy products with a fat content of more than 1. 5%.
Table of prohibited products
Proteins, g | Fats, gr | Carbohydrates, gr | Calories, kcal | |
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Fruit |
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canned fruit | 0, 5 | 0, 1 | 9. 5 | 40 |
Nuts and dried fruit |
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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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french fries | 5. 5 | 30. 0 | 53. 0 | 520 |
banana chips | 2. 3 | 33. 6 | 50, 7 | 519 |
Cereals and porridge |
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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 |
Lukma | 2. 0 | 2. 1 | 75. 6 | 380 |
cookie | 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-cream |
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ice-cream | 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 condiments |
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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 | - |
Dairy products |
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sour cream | 2. 8 | 20. 0 | 3. 2 | 206 |
Meat products |
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pig | 16. 0 | 21. 6 | 0, 0 | 259 |
salò | 2. 4 | 89. 0 | 0, 0 | 797 |
Bacon | 23. 0 | 45. 0 | 0, 0 | 500 |
dried ham | 22. 6 | 20. 9 | 0, 0 | 279 |
raw smoked pork belly | 7. 6 | 66. 8 | - | 632 |
meat paté | 16. 4 | 23. 3 | 0. 4 | 277 |
cutlets | 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 chops | 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 |
liquor | 0, 3 | 1. 1 | 17. 2 | 242 |
beer | 0, 3 | 0, 0 | 4. 6 | 42 |
Port wine | 0. 4 | 0, 0 | 12. 0 | 163 |
punch | 0, 0 | 0, 0 | 30. 0 | 260 |
rum | 0, 0 | 0, 0 | 0, 0 | 220 |
scope | 0, 5 | 0, 0 | 5. 0 | 134 |
chacha | 0, 1 | 0, 1 | 0, 5 | 225 |
Champagne | 0, 2 | 0, 0 | 5. 0 | 88 |
Alcohol-free drinks |
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Coca 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 |
*the data is intended 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 | milk and fruit smoothie with added vegetables. |
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, de-seeded and cut into pieces. It is better to mix foods of different density in equal proportions, for example grapefruit and apple. Diet shakes must not contain sugar or sugar substitutes. Below are the recipes with photos.
Banana and strawberry smoothie
Main components:
- half a ripe banana, peeled;
- 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
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 spoonful of ricotta. Banana can be replaced with peach or apricot.
Vegetable smoothie
Main components:
- a bunch of dill;
- broccoli florets (150 g);
- spices;
- low-fat kefir as a base (150 ml).
Recipe
Boil the inflorescences for a few minutes, leave to cool. Mix kefir, cabbage, tender dill sprigs and herbs to taste in a blender.
Holiday 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;
- freshly squeezed orange juice;
- chopped flax seeds - 1 tbsp. table 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
Main ingredients:
- green apple – 1 pc. ;
- banana – 1 pc. ;
- peeled cabbage leaves - 1 cup;
- parsley - half a cup.
Recipe
Peel the 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 put the brushes in the blender bowl. Grind all the ingredients and pour a glass of water into the bowl. The resulting homogeneous consistency is ready for use.
Sicilian smoothie to purify the body
The presented cocktail not only perfectly cleans the intestinal lumen, but also improves the functioning of the cardiovascular system and lowers blood pressure. The cocktail is not recommended for use by people with low blood pressure - hypotensives.
Main ingredients:
- spinach – 1 cup;
- carrots – 6 pieces;
- watercress - 1 cup;
- celery – 4 sprigs;
- red pepper – 2 pieces;
- medium-sized ripe tomatoes – 3 pieces;
- garlic cloves – 4 pcs.
Recipe
Cut the tomatoes, carrots and peppers into cubes. Pass the garlic cloves through a press and add the pulp to the blender bowl along with the bunches of herbs. Add the chopped peppers and carrots to the bowl. Mix everything until smooth using a blender, add tomatoes at the end. It is best 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 need to be prepared for the fact that the expected and final plumb line will be different.
Give up the diet
The correct tactics for exiting the diet will prevent you from regaining the weight you have lost with difficulty. 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 can avoid not only digestive problems, but also record the results obtained. The presented diet program is very easy to tolerate and after a month it can be repeated again.
Contraindications
- breastfeeding period;
- carry on a pregnancy;
- diseases of the kidneys and hepatic system.
The smoothie diet is contraindicated in cases of anorexia, as well as for people suffering from bulimia and other eating disorders caused by outbursts and psycho-emotional problems.
For children
The diet is not intended for use in children.
During pregnancy and breastfeeding
Pregnant and breastfeeding women can consume fruit and vegetable smoothies only as an addition to the main and nutritious food. A future mother or a new mother needs to eat well to support her body and that of her baby, providing the necessary micro and macro elements.
Advantages and disadvantages
professionals | Downsides |
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Similar diets
- Rainbow Diet;
- Plant-based diet;
- Fruit diet.
Important terms
Cocktails are a great alternative to chocolates and delicious sandwiches, which are very difficult to refuse. To lose weight by drinking cocktails, it is important to follow several rules.
- You should not drink smoothies, but eat them with a teaspoon, so that the feeling of satiety comes faster and the appetite decreases;
- drinks should be consumed 5 times a day;
- serving for one serving – one tall cocktail glass (250 g);
- be sure to peel persimmons, oranges, kiwis and mandarins;
- pass hard fruits, root vegetables and greens (celeriac, beets, carrots, apples, pears) through a fine grater;
- small vegetables need to be chopped;
- All components of the smoothie must be mixed using 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 the rules for exiting the diet so that the lost weight does not return in double volume;
- Maintain a water consumption regime (no more than 3 liters per day).
Advise
The diet requires preliminary preparation. Within 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 portions of soups, cereals and dairy products.
- use more fruit to make the cocktail thicker;
- The basis of the cocktail should be natural yogurt, low-fat kefir;
- You can add a little honey for taste;
- mixing varieties of sweet and sour fruit will give you a richer and more intense flavour;
- avoid additives such as ice cream, cream, sorbet, etc. ;
- You can add a handful of your favorite nuts on top of a ready-made cocktail;
- You can use absolutely any juice, taking into account your taste preferences.
Comments from nutritionists
Very often, leading nutritionists recommend shakes to their patients as an addition to the weight loss process. You can come up with 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 are of the opinion that smoothies not only promote weight loss but also improve the immune system 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 large, but in a week you can adjust your weight by minus 3-4 kg. Those suffering from gastropathies and pancreatic diseases have felt discomfort in recent days, but flare-ups of chronic gastrointestinal diseases have rarely been recorded. The reviews are mostly positive. The diet works, and if you ultimately follow simple rules, you can fix your weight for a long time.
". . .When you put colorful cocktails on the table, it is very beautiful and guests are perplexed by such a diet. How tasty and healthy it is! Thanks to the pomegranate smoothies, my hemoglobin level increased and the shortness of breath also disappeared. This is incredible. I have been following this slimming method for a long time; I try to set aside a week for myself once a month and dedicate it entirely to smoothies. And I noticed that I began to have colds much less often and completely forgot about ARVI. Every time I come up with more and more new recipes, experimenting with the allowed ingredients. For those who are considering it, I highly recommend trying this bright, juicy, delicious diet unlike any other.
Price of the diet
The smoothie diet may seem expensive compared to others due to the high abundance of fresh fruits, berries, and vegetables.