How much does it work to lose weight with smoothies as a meal replacement?

In general, you have surely seen that there are many programs in which the purchase of products to lose weight is proposed. These products, shakes or bars, work as meal replacements and have an average of 200 calories each.

DIET WITH THE SUBSTITUTE MEAL: YES OR NO?

As I wrote in my book, The Meal Replacement Diet , there are 2 limitations to these programs.
You pay to receive industrial products at home, with added vitamins and minerals and lots of additives. Despite what they say, we are not talking about healthy products. The other limitation is that many of these replacement meals are not as filling as natural foods do. So you are hungry.

So while you will find many people who have lost weight with meal replacements, on the other hand most of them don’t solve their weight problems forever. On the contrary. They go back to being customers of the company or of another or of another.
There is a third way, as I explain in my book.
That is, using only natural products to create replacement meals at home.
The benefits are first and foremost that these meals are more nutritious and filling. Second, once you have mastered the method, you are independent of any vendor company.

DIET OF 5 DAYS WITH THE SUBSTITUTE MEAL: TRY IT

If you want to try, here is a diet to follow for five days promoted by the famous Somaya Reece, former dancer. Somaya, after an impressive and definitive weight loss that she achieved by making herself the replacement meals, became an entrepreneur in the wellness sector with the site ThisFitsMe.com, where we talk about light recipes and healthy nutrition.

For 5 days, therefore, try to prepare smoothies that can replace meals: at least one important meal such as lunch or dinner for five days, but for those who want to lose a little more weight, even the breakfast meal can be a replacement meal. The important thing is that at least one meal a day is based on solid foods. Then we will see how to do it.

HOW TO MAKE YOUR SUBSTITUTE MEAL TO LOSE WEIGHT

But how to create a good smoothie that is also a substitute meal? 
The ideal is to combine 4 categories of foods, varying the alternatives between fruits, vegetables and fats plus fiber, and obtaining a smoothie with a maximum of 250 calories. In this way, in two meals we incorporate a maximum of 500 calories, which leaves us room for a complete and satisfying solid meal of about 500/600 calories.

The basis of the replacement smoothie:

• 150 grams of cucumbers or fennel or 100 grams of carrots / valerian / songino / beetroot.
• 100 grams of fruit including kiwi, peach, strawberry, pineapple, mango or papaya, apricot or red fruit. Or 150 grams of yellow melon or watermelon.
• 150 grams of skimmed Greek yogurt, 125 grams of 0% fat quark (you can find it at Lidl) or 100 grams of cottage cheese or 150 grams of creamy tofu.
  Alternatively: 250 ml of skimmed milk. If so, skip the water.
• Water to blend everything. Avoid adding too much.
• A spoonful of chia for intestinal regularity or a teaspoon of oat germ or a heaping teaspoon of unsweetened cocoa.
• Truvia or other type of stevia to sweeten.
• Spices to taste.