- Efficiency:5 kg in 7 days
- Dates: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 that is prepared with 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 feeling a constant feeling of hunger and irritability in this context.
From English, literally the word "smooth"It translates as gentle, smooth, insinuating. The birthplace of smoothies is England, where office workers consume it a lot as a lunch or light snack. A freshly prepared cocktail can become a very filling dish due to its high fiber content dietary, which has a positive effect on the functioning of the digestive tract. The mixtures are easily digested and do not cause a feeling of heaviness after taking them.
For effective weight loss, it is best to use fresh vegetables and fruits (except for 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 water-salt balance is normalized and 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 foods consumed is reduced, snacks are eliminated, which has a positive impact on the weight loss process.
Varieties
detox diet
A three-day detox diet will allow you to get rid of 2 to 3 extra kilos and further cleanse your body. The menu is based on the lightest 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 shake diet
The drinking version lasts 3 days and is more suitable for purifying 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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Indications
The use of the shake diet is recommended to correct weight and get rid of extra kilos.
Authorized products
You can use low-calorie vegetables and fruits to make smoothies. The base of any diet shake is skimmed kefir or natural yogurt. As a complement, you can use sesame seeds, sunflower seeds, cereals, muesli, berries (frozen or fresh) and nuts (pine nuts, almonds, walnuts). You can add ginger and flaxseed to taste.
Table of permitted 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 | 11. 5 | 56 |
Berries |
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berries | 0, 7 | 0. 3 | 9. 4 | 44 |
Fungus |
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fungus | 3. 5 | twenty | 2. 5 | thirty |
Nuts and dried fruits |
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walnuts | 15. 0 | 40. 0 | 200 | 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 |
Dairy |
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skimmed milk | twenty | 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 | fifteen | 3. 6 | 41 |
cream 10% (low fat) | 3. 0 | 10. 0 | 4. 0 | 118 |
natural yogurt 2% | 4. 3 | twenty | 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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tortilla | 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 |
Non-alcoholic beverages |
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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 per 100 g of product |
Totally or partially limited products
Prepared dishes should not be cooked to ensure maximum conservation of nutrients and vitamins. All smoked meats, nuts, marinades and pickles should be excluded from the diet. Chocolate, bakery products, pastries and sweet culinary products are prohibited.
The water and drinking regime is also limited: carbonated drinks, coffee and products containing alcohol are prohibited. Fermented milk and dairy products with a fat content greater than 1. 5% should not be consumed.
Table of prohibited products
Proteins, g | Fats, g | Carbohydrates, g. | Calories, kcal | |
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fruit |
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canned fruits | 0. 5 | 0. 1 | 9. 5 | 40 |
Nuts and dried fruits |
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candied fruit | twenty | 1. 0 | 71. 0 | 301 |
dry fruits | 23 | 0, 6 | 68. 2 | 286 |
Appetizers |
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chips | 5. 5 | 30. 0 | 53. 0 | 520 |
banana chips | 23 | 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 | twenty-one | 46, 4 | 227 |
Confectionery |
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baursak | 6. 8 | 2. 6 | 45, 8 | 2. 3. 4 |
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 | 19. 8 | 67, 5 | 453 |
Lukma | twenty | twenty-one | 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 |
mass | 7. 9 | 1. 4 | 50, 6 | 2. 3. 4 |
halva | 11. 6 | 29, 7 | 54. 0 | 523 |
mandrel-mandrel | 8. 6 | 1. 9 | 77, 9 | 363 |
Frozen |
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frozen | 3. 7 | 6. 9 | 22. 1 | 189 |
Cakes |
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cake | 4. 4 | 2. 3. 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 | - |
Dairy |
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sour cream | 2. 8 | 200 | 3. 2 | 206 |
meat products |
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pig | 16. 0 | 21. 6 | 0. 0 | 259 |
lounge | 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 pate | 16. 4 | 23. 3 | 0, 4 | 277 |
chops | 16. 6 | 200 | 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 |
Geneva | 0. 0 | 0. 0 | 0. 0 | 220 |
cognac | 0. 0 | 0. 0 | 0. 1 | 239 |
spirit | 0. 3 | eleven | 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 |
Ron | 0. 0 | 0. 0 | 0. 0 | 220 |
benefit | 0. 5 | 0. 0 | fifty | 134 |
chacha | 0. 1 | 0. 1 | 0. 5 | 225 |
champagne | 0, 2 | 0. 0 | fifty | 88 |
Non-alcoholic beverages |
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Salary readjustment | 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 per 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 smoothie 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 washed, peeled, seeds removed and cut into pieces. It is best to mix foods of different densities in equal proportions, for example grapefruit and apple. Diet shakes should not contain sugar or sugar substitutes. Below are recipes with photos.
Banana and strawberry smoothie
Main components:
- half peeled ripe banana;
- frozen or fresh berries (blueberries, blueberries, strawberries, raspberries) – 150 g;
- natural skimmed yogurt or skimmed kefir 1% – 150 ml;
- low-fat cottage cheese – 1 tablespoon. 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;
- skimmed kefir as a base (150 ml).
Recipe
Boil the inflorescences for a few minutes, let cool. Mix kefir, cabbage, young dill sprigs and herbs to taste in a blender.
Festive shake to lose weight.
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 blend all the ingredients and add ice cubes to the prepared 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 the banana and apple. Cut the veins of the cabbage leaves and chop everything with a knife. You can break the parsley with your hands and put the brushes in the mixer bowl. Blend all the ingredients and pour a glass of water into the bowl. The resulting homogeneous consistency is ready to use.
Sicilian smoothie to cleanse the body
The presented cocktail not only perfectly cleans the intestinal lumen, but also improves the functioning of the cardiovascular system and reduces blood pressure. The cocktail is not recommended for people with low blood pressure, hypotensive people.
Main ingredients:
- spinach – 1 cup;
- carrots – 6 pieces. ;
- watercress - 1 cup;
- celery – 4 sprigs;
- red pepper – 2 pieces. ;
- medium ripe tomatoes – 3 pieces. ;
- garlic cloves – 4 pieces
Recipe
Dice the tomatoes, carrots and bell peppers. Pass the garlic cloves through a press and add the pulp to the blender glass along with the bunches of herbs. Add the chopped peppers and carrots to the bowl. Mix everything until smooth with a blender, add the tomatoes last. It is best to drink this cocktail in the morning to start the process of cleansing 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 for the fact that the expected and final plumb will be different.
quit the diet
The right tactics to get off the diet will prevent you from regaining the weight you 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 regimen. If you follow these simple rules, you will be able to avoid not only digestive problems, but also record the results obtained. The presented dietary program is very easy to tolerate, after a month it can be repeated again.
Contraindications
- lactation period;
- carry a pregnancy;
- Diseases of the kidneys and liver system.
The smoothie diet is contraindicated for 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 lactation.
Pregnant and lactating women can consume fruit and vegetable smoothies only as a complement to the main, nutritious food. A future mother or a new mother needs to eat well to sustain her own body and that of the child, providing the necessary micro and macroelements.
Advantages and disadvantages
pros | Disadvantages |
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Similar diets
- Rainbow Diet;
- Vegetable diet;
- Fruit diet.
Important terms
Cocktails are a great alternative to chocolates and delicious buns, 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 small spoon, so that the feeling of satiety comes faster and reduces appetite;
- drinks should be consumed 5 times a day;
- serving size for one serving: one tall cocktail glass (250 g);
- be sure to peel persimmons, oranges, kiwis and tangerines;
- pass hard fruits, tubers and vegetables (celery root, beet, carrot, apples, pears) through a fine grater;
- small vegetables must 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 volume;
- Maintain a water consumption regimen (no more than 3 liters per day).
Tips
The diet requires preliminary preparation. Within 5 days before starting a limited diet, you should prepare your body: exclude floury, salty, sweet and fried foods from your diet. 2 days before the diet it is necessary 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, skimmed kefir;
- You can add a little honey for flavor;
- mixing varieties of sweet and sour fruits will give you a richer and more intense flavor;
- avoid additives such as ice cream, cream, sorbet, etc. ;
- You can add a handful of your favorite nuts on top to an already prepared 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 a complement to the weight loss process. You can create recipes yourself. You can add banana as an easily digestible component, but it is best 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.
Smoothie Diet Reviews and Results.
The cocktail diet is very well tolerated and rarely fails. Despite all the restrictions, the diet remains varied and tasty, and is not boring. The weight with the presented diet is not so great, but in a week you can adjust your weight by minus 3-4 kg. Those suffering from gastropathy and pancreatic diseases experienced discomfort in recent days, but exacerbations of chronic gastrointestinal diseases were rarely recorded. The reviews are mostly positive. The diet works and if in the end you follow simple rules, you will be able to maintain your weight for a long time.
". . .When you put colorful cocktails on the table, it looks very pretty and the guests are perplexed by that diet. How delicious and healthy it is! Thanks to the pomegranate smoothies, my hemoglobin level increased and even my shortness of breath disappeared. This is incredible. I have been following this weight loss method for a long time, I try to set aside a week once a month and dedicate it entirely to shakes. And I noticed that I began to catch colds much less often and completely forgot about ARVI. 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's like no other. "
Diet price
The smoothie diet may seem expensive compared to others due to the sheer abundance of fresh fruits, berries, and vegetables.