- Effective:5kg in 7 days
- Day:7 days
General rules
Many people mistakenly think smoothies are a type of drink. In fact, it is a nutritious, healthy, delicious and low-calorie mixture prepared in 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 lose 2 extra pounds in a week without feeling constant hunger and discomfort in this context.
English word, literally the word "smooth"roughly translated as light, soft, insinuating. The homeland of smoothies is England, where it is widely used by office workers as a lunch or snack. A freshly prepared cocktail hasCan be a very delicious dish due to its high fiber content, which has a positive effect on the functioning of the digestive tract. The mixture is easy to digest and does not cause a feeling of heaviness in the stomach after drinking.
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 the dietsmoothie. The weight loss process will begin quickly and without much effort on the part of the person losing weight. Thanks to its puree-like properties, the water-salt balance is normalized, the body is saturated with useful substances and vitamins. Not feeling hungry allows you to avoid unhealthy snacks between meals. The daily calorie content of consumed foods is reduced, snacks are eliminated, which has a positive effect on the weight loss process.
Level
Detox diet
A three-day detox diet allows you to lose another 2-3 pounds and cleanse your body even further. The menu is based on the lightest drinks.
Breakfast | Freshly squeezed juice from 2 oranges with added walnuts, a slice of lemon 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 oral 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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point
The smoothie diet is recommended for the purpose of weight control and getting rid of excess pounds.
Authorized product
You can use low-calorie vegetables and fruits to make smoothies. The basis of any dietary smoothie is low-fat kefir or natural yogurt. As supplements, you can use sesame, sunflower seeds, cereals, muesli, berries (frozen or fresh) and nuts (pine, almonds, walnuts). You can add ginger and flax seeds to taste.
Allowed products table
Protein, g | Fat, g | Carbohydrates, g | Calories, kcal | |
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Vegetables and greens |
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vegetable | 2, 5 | 0, 3 | 7, 0 | 35 |
fruit |
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fruit | 0, 8 | 0, 3 | 11, 5 | 56 |
Berry |
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Berry | 0, 7 | 0, 3 | ninety four | 44 |
Mushroom |
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mushroom | 3, 5 | 2. 0 | 2, 5 | thirty |
Nuts and dried fruits |
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nuts | 15, 0 | 40, 0 | 20, 0 | 500 |
Ingredients and spices |
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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 | thirty first |
0% yogurt | 3. 0 | 0, 1 | 3, 8 | thirty |
1% yogurt | 2, 8 | ten | 4. 0 | 40 |
kefir 1. 5% | 3. 3 | 1, 5 | 3. 6 | 41 |
10% cream (low fat) | 3. 0 | 10, 0 | 4. 0 | 118 |
2% natural yogurt | 4. 3 | 2. 0 | 6. 2 | 60 |
Cheese and 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 |
0. 6% cottage cheese (low fat) | 18. 0 | 0, 6 | 1. 8 | 88 |
Bird |
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chicken breast | 23, 2 | 1. 7 | 0, 0 | 114 |
Türkiye | 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 |
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 juices |
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mixing water | 0. 5 | 0, 0 | 19, 5 | 81 |
juice | 0, 3 | 0, 1 | 9, 2 | 40 |
*data per 100 g of product |
Products limited in whole or in part
Ready-made 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 beverage 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 above 1. 5%.
Prohibited products table
Protein, g | Fat, 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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fruit candy | 2. 0 | ten | 71, 0 | 301 |
Drying fruits | 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 | twelfth | 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 |
mashmallow | 0, 8 | 0, 0 | 78, 5 | 304 |
candy | 4. 3 | 19. 8 | 67, 5 | 453 |
Lukma | 2. 0 | 2. 1 | 75, 6 | 380 |
cookies | 7, 5 | 11. 8 | 74, 9 | 417 |
cake | 3, 8 | 22, 6 | 47, 0 | 397 |
jam | 0, 4 | 0, 2 | 58, 6 | 233 |
ginger Pie | 5, 8 | 6, 5 | 71, 6 | 364 |
Sochnik | 10. 1 | 8, 8 | 40, 5 | 274 |
flour | 7, 9 | 1. 4 | 50, 6 | 234 |
Sunflower seed candy | 11. 6 | 29, 7 | 54, 0 | 523 |
cackle | eighty six | 1. 9 | 77, 9 | 363 |
Cream |
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cream | 3, 7 | 6, 9 | 22. 1 | 189 |
Cake |
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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 |
Ingredients and spices |
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mayonnaise | 2. 4 | 67, 0 | 3, 9 | 627 |
road | 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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pork | 16. 0 | 21. 6 | 0, 0 | 259 |
salo | 2. 4 | 89, 0 | 0, 0 | 797 |
smoked pork | 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 |
cutlet | 16, 6 | 20, 0 | 11. 8 | 282 |
Sausage |
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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 |
sausage | 10. 1 | 31, 6 | 1. 9 | 332 |
sausage | 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 |
Acoholic drink |
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whiskey | 0, 0 | 0, 0 | 0, 4 | 235 |
groggy | 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 | forty six | 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 |
benefit | 0. 5 | 0, 0 | 5. 0 | 134 |
Cha Cha dance | 0, 1 | 0, 1 | 0. 5 | 225 |
Champagne | 0, 2 | 0, 0 | 5. 0 | 88 |
Non-alcoholic beverages |
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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 | sixty four | 26 |
Mirinda | 0, 0 | 0, 0 | 7, 5 | thirty first |
Pepsi | 0, 0 | 0, 0 | eighty seven | 38 |
ghost | 0, 1 | 0, 0 | 7, 0 | 29 |
*data 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 | Fruit milk smoothie with added green 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 recipe
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 apples. Diet smoothies should not contain sugar or sugar substitutes. Below are recipes with photos.
Strawberry banana smoothie
The main components:
- half a peeled ripe banana;
- frozen or fresh berries (blueberries, blueberries, strawberries, raspberries) – 150 g;
- low-fat natural yogurt or 1% low-fat kefir – 150 ml;
- low-fat cheese - 1 tbsp. I.
Recipe
Use a blender to blend the berries and banana until smooth, then add kefir and blend again. At the end, you can add a spoonful of cheese. Bananas can be replaced with peaches or apricots.
Vegetable smoothie
The main components:
- a small bunch of dill;
- broccoli (150 g);
- spice;
- low-fat kefir as a base (150 ml).
Recipe
Boil the inflorescences for a few minutes, let cool. Mix kefir, cabbage, soft dill sprigs and herbs to taste in a blender.
Festive smoothies for weight loss
Main ingredient:
- fresh or frozen strawberries - 6 berries;
- half the pulp of a ripe banana;
- half a cup of natural yogurt;
- freshly squeezed orange juice;
- crushed flax seeds - 1 tbsp. spoon.
Recipe
Use a blender to beat all the ingredients well and add ice cubes to the pre-mixed cocktail.
Smoothie formula helps purify the body
Vegetable smoothies purify the body
Main ingredient:
- green apple - 1 pc. ;
- banana - 1 pc. ;
- peeled cabbage leaves - 1 cup;
- parsley - half a cup.
Recipe
Peel bananas and apples. Cut the veins from the cabbage leaves and use a knife to chop everything. You can tear the parsley with your hands and put the broom in the blender bowl. Grind all the ingredients and pour a cup of water into a bowl. The resulting homogeneous consistency is ready for use.
Sicilian smoothie purifies the body
The presented cocktail not only perfectly cleanses the intestinal lumen, but also improves the function of the cardiovascular system and reduces blood pressure. This cocktail is not recommended for people with low blood pressure - people with hypotension.
Main ingredient:
- spinach - 1 cup;
- carrots - 6 pcs. ;
- watercress - 1 cup;
- celery – 4 sprigs;
- red bell pepper - 2 pcs. ;
- medium-sized ripe tomatoes - 3 pcs. ;
- garlic cloves - 4 pcs.
Recipe
Dice tomatoes, carrots and bell peppers. Put the garlic cloves through a press and put the pulp into the blender bowl along with the bunches of herbs. Add chopped peppers and carrots to the bowl. Mix everything until smooth with a blender, adding tomatoes at the end. It is better to drink this cocktail in the morning to start the process of cleansing the body and energize 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 straight line and the final straight line will be different.
Quit your diet
The right strategy for exiting a diet will prevent you from regaining the lost weight with difficulty. For three weeks after completing the smoothie diet, you should eat oatmeal for breakfast, meat or vegetable soup for lunch, and salad for dinner. It is important to maintain an alcohol regimen. If you follow these simple rules, you can not only avoid digestive problems, but also record the results achieved. The presented diet program is very easy to tolerate, after a month it can be repeated.
Contraindicated
- lactation period;
- pregnant;
- diseases of the kidney and liver system.
The smoothie diet is contraindicated for anorexia, as well as for people suffering from bulimia and other eating disorders due to psycho-emotional problems and outbursts.
For children
The diet is not for children.
During pregnancy and breastfeeding
Pregnant and breastfeeding women can only consume fruit and vegetable smoothies as a supplement to main, nutritious foods. The future mother or newborn needs to eat well to support her own body and that of the child, providing the necessary micro and macro elements.
Advantages and disadvantages
favorable | Defect |
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Same diet
- Rainbow diet;
- vegetable diet;
- Fruit diet.
Important terms
Cocktails are a great alternative to chocolate and delicious cakes are hard to refuse. To lose weight while drinking cocktails, it is important to follow some rules.
- You should not drink smoothies but eat with a small spoon, to feel full faster and reduce cravings;
- The drink should be consumed 5 times a day;
- serving size for one serving – one tall cocktail (250 g);
- Remember to peel persimmons, oranges, kiwis and tangerines;
- pass hard fruits, root vegetables and vegetables (celery root, beets, carrots, apples, pears) through a fine blender;
- Small green vegetables need to be chopped;
- All smoothie ingredients must be mixed using a blender;
- The diet cannot be followed for more than 7 days, because. . . Low-calorie cocktails cannot 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 pounds do not return in double amounts;
- Maintain a water drinking regimen (no more than 3 liters per day).
advice
The diet requires preliminary preparation. Within 5 days before starting a restrictive diet, you need to prepare your body: exclude flour, salty, sweet and fried foods from the diet. 2 days before the diet, you need to reduce your servings of soups, cereals and dairy products.
- Use more fruit for a thicker cocktail;
- The basis of the cocktail should be natural yogurt, low-fat kefir;
- You can add a little honey to taste;
- Mixing sweet and sour fruits will give a richer and richer flavor;
- Avoid additives like ice cream, ice cream, juice, etc. v. ;
- You can add a handful of your favorite nuts on top of a pre-mixed cocktail;
- You can use absolutely any juice, taking into account your preferences.
Opinion of nutrition experts
Very often, leading nutritionists recommend smoothies to their patients as a supplement to the weight loss process. You can come up with your own recipes. You can add bananas as an easily digestible ingredient, but this cocktail is best consumed immediately after a workout for quick recovery. Nutrition experts say 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 results in failure. Despite all the restrictions, the diet remains varied, tasty and does not become boring. The weight on the presented diet is not large, but in a week you can adjust your weight to minus 3-4 kg. People with stomach and pancreatic diseases feel uncomfortable in recent days, but exacerbations of chronic gastrointestinal diseases are rarely noted. Reviews are mostly positive. This diet is effective and if you follow the simple rules in the end, you can fix your weight in the long run.
". . .When you put colorful cocktails on the table, it will be very beautiful and guests will be confused by such a diet. It's delicious and healthy! Thanks to the pomegranate smoothie, my hemoglobin levels increased and even my shortness of breath disappeared. This is extraordinary. I have been following this weight loss method for a very long time, I try to set aside a week once a month and dedicate all my time to smoothies. And I noticed that I began to catch colds less and I completely forgot about ARVI. Each time I come up with more and more new recipes, experimenting with allowed ingredients. For those considering it, I highly recommend trying this bright, juicy and delicious diet unlike any other. "
Diet price
The smoothie diet may seem expensive compared to other regimens due to its high content of fresh fruits, berries, and vegetables.