Smoothie Diet Review: We think there isn’t a single, universal strategy for leading a healthy lifestyle. Individualized eating programs that take into account the full person are necessary for success.
Consult your doctor or a qualified dietitian before beginning a new eating regimen, especially if you have a pre-existing medical condition.
According to the 21-Day Smoothie Diet, which was developed by health coach Drew Sgoutas, you may lose weight quickly and easily by substituting smoothies for portions of your meals.
The details are crucial with this diet, as they are with so many other restrictive diets.
Smoothie Diet Review Diet Plan
Smoothies can aid in weight loss when included in a balanced diet. But what really matters are the contents, the serving quantity, and your overall eating strategy.
However, a smoothie-heavy diet might not be the best option for everyone seeking long-term weight loss success.
The 21-Day Smoothie Diet was developed by Sgoutas (who is not a certified dietician) to assist his clients in losing weight.
His e-book, “The Smoothie Diet,” includes a three-week regimen that specifies which smoothies should be made each day, 36 smoothie recipes, and shopping lists.
The e-book also provides a “detox” plan with recipes and directions for substituting smoothies for three days in a row in place of three meals.
The 21-Day Smoothie Diet suggests following a recommended meal list one day a week while otherwise eating normally (but still “healthy”).
Sgoutas advises repeating the 21-day cycle whenever you want to lose weight, although there isn’t much evidence to support the smoothie diet’s efficacy as a weight loss strategy.
People who follow this diet may see short-term weight loss. However, individuals might need to continue the diet after the 21-day mark in order to keep the weight off, which is not a long-term solution as it implies crucial food groups containing essential nutrients are still being restricted.
Most people may not get the ideal ratio of calories, protein, carbs, and good fats from two prepared meal-replacement shakes each day in addition to a “normal” meal.
Since meal replacements frequently don’t satisfy as well as real food, they are difficult to follow for the long term.
What Food Can I Have?
Followers of the 21-Day Smoothie Diet mix and consume two smoothies each day to replace meals.
The components in smoothies vary, with a focus on a lot of fruits and vegetables, along with some protein and good fats.
The diet’s e-book provides advice on what to eat and some “whole food” recipes for the one solid meal that adherents are recommended to eat each day.
It also gives ideas for low-sugar, high-fiber snacks. Additionally, as long as the meals follow the guidelines in the book, you are permitted to eat normally one day per week.
What You Must Understand
For three days, all three of the daily meals are swapped out for smoothies under the stringent “detox” diet.
On the 21-day regimen, you’ll have one solid meal, a couple of snacks, and two meal-replacement smoothies (for breakfast and lunch).
Some people intend to include a “flex day” to make the diet more enduring even if it is not a part of Sgoutas’ “official” smoothie diet.
Sgoutas notes that the diet is probably ineffective for weight loss if the typical meals have too many calories.
It should be noted that the e-book advises against using this diet if you have food allergies.
- Eating Plan
- fruits and veggies in abundance
- healthy meal once a day
- What to Eat Not
- Two meals a day without solid food
The dishes in the 21-Day Smoothie Diet are loaded with fruits and vegetables, often have little calories, and offer crucial phytonutrients.
Fruit provides beneficial nutrients, but it also naturally contains sugar, which may not be ideal if you’re attempting to cut back on your intake. Additionally, some smoothie recipes ask for honey, which just adds sugar.
In addition, the majority of the smoothies on the diet are relatively low in protein, and a handful are deficient in good fats.
Sgoutas does place a strong emphasis on getting adequate protein throughout the day and suggests consuming at least 50 grams per day by consuming a small amount with each meal and snack.
However, some people could find it challenging to get enough protein each day on this regimen, especially those who don’t take much time to organize their meals. 5
Make sure your smoothie contains all three of the necessary macronutrients—protein, fat, and carbohydrates—if you’re using it to replace a meal.
For additional advice, you can think about speaking with a nutritionist or licensed dietician, however they might advise against following a smoothie-based diet in favor of other, healthier options.
Cons and Benefits Pros:
- fruit and vegetable emphasis
- fewer food tracking and calorie counting
- including shopping lists
- a lot of sugar
- The preparation process could take a while.
- It’s not tenable
- No scientific backing
The attached e-book contains detailed explanations of many of the Smoothie Diet’s guidelines and principles. While making two or three smoothies a day (and cleaning the blender afterwards) may seem easy, it takes time.
And although preparing a morning smoothie for a quick breakfast on the move is simple, preparing a lunchtime smoothie when you’re away from home and without access to all of your components and a blender is more challenging.
The Smoothie Diet does not call for calorie counting, food diaries, or carb counting like other eating regimens. However, it does advise considering the daily solid-food meal’s calorie content.
The e-book also includes shopping lists that are segmented by smoothie and by week, along with recipes and weekly meal plans (smoothie plans, that is).
Despite these conveniences, experts are still skeptical about the long-term viability and effectiveness of the smoothie diet.
The healthiness of the smoothie diet depends on you:
Fruit smoothies typically have a minimal amount of fat and calories from carbohydrates. They also require a good source of lean protein to offer a balanced supper.
To maintain a healthy metabolism, you need to have muscle, which protein enables you to grow. Smoothies would probably not provide you with enough protein to meet your daily requirements.
The 21-Day Smoothie Diet is one of several popular smoothie diets, but it also has elements in common with other short-term, low-calorie, meal-replacement diets like SlimFast.
Be advised that these diets do not adhere to professional recommendations for a healthy diet. 3
In order to manage weight, the USDA 2020-2025 Dietary Guidelines for Americans advise choosing a range of nutrient-rich meals and beverages and ingesting no more than 2,000 calories per day.
6 Due to the exclusion of numerous nutritious foods that are essential to a balanced diet, the 21-Day Smoothie Diet does not follow federal recommendations.
The USDA advises a daily caloric intake of roughly 1,500 calories for weight loss.
6 The smoothie recipes in “The Smoothie Diet” clock in at far less than the 1,500 calories per day Sgoutas suggests in the e-book, making it challenging to meet that goal without overindulging in the one daily solid-food meal.
The greatest strategy to effectively and sustainably reduce weight is frequently by creating a calorie deficit.
However, a healthy daily calorie goal varies for each person depending on their age, sex, weight, and amount of exercise. To find the calorie target that might be suitable for you, use this calculator.
People who begin the 21-Day Smoothie Diet are likely to see rapid weight loss because they are reducing their calorie intake (while also potentially cutting nutrients like protein and healthy fats).
However, most people cannot safely continue to live on so few calories and replace meals with liquids for an extended period of time. 3
The idea of detox diets is not well supported by science, in part because there is no agreed-upon description of what a “detox diet” entails.
3 Through digestion and excretion, the body “detoxes” itself naturally (such as bowel movements and sweat).
One of the main jobs of organs like the liver and kidneys is detoxification. This cannot be achieved by any one food or food combination alone.
The Smoothie Diet’s high sugar content may be problematic for those with specific medical issues (which is why it is not advised for those with diabetes).
7 Additionally, if you lose weight too quickly, it’s possible to lose muscle mass.
Additionally, it is improbable that someone on a weight-reduction plan will sustain their weight loss over the long run if they resume their previous eating habits and increase their calorie consumption.
This may be the reason the e-book advises re-doing the 21-day regimen as often as required.
While “The Smoothie Diet” e-book contains recipe ideas, you might choose to make your own healthy smoothies and include them into a reasonable, balanced diet. Measure each component and add up all the calories in your drink to get the best results.
This might prevent you from falling victim to a typical weight loss blunder of underestimating the effect of liquid calories.
Remember that you may not need to follow a long-term or short-term diet, and that many diets, especially long-term ones, are ineffective.
While we do not support fad diets or unhealthy weight loss techniques, we do give the information so you may make an educated choice that fits your dietary needs, genetic makeup, spending capacity, and goals.
If you want to lose weight, keep in mind that there are many different methods to pursue health and that doing so doesn’t necessarily equate to being your healthiest self.
Your general health is greatly influenced by things like exercise, sleep, and other lifestyle choices. Always choose a healthy diet that complements your lifestyle.