The health coach Drew Sgoutas’ 21-Day Smoothie Diet says that substituting some of your meals with smoothies would result in rapid and effortless weight reduction. The specifics, like with so many weight-loss strategies, even stringent diets like this one, are critical.
To assist his customers in losing weight, Sgoutas (who is not a certified dietician) developed the 21-Day Smoothie Diet. “The Smoothie Diet,” his e-book, features 36 smoothie recipes, shopping lists, and a three-week timetable outlining which smoothies to prepare each day.
The e-book also includes a “detox” plan that includes recipes and directions for substituting three meals a day with smoothies for three days.
Smoothies can help you lose weight when combined with a healthy diet. However, the foods, portion quantity, and overall eating plan make all the difference. A smoothie diet, on the other hand, may not work for everyone as a long-term weight loss option.
The 3-week diet plan, according to Sgoutas, can help encourage healthy eating, increase immunological function, cleanse the body, improve skin and digestive health, and boost energy levels.
Sgoutas also says that the diet can help people lose weight. In fact, some of the reviews on the website say that the regimen resulted in up to 9 pounds (4 kg) of weight reduction in just three days.
Follow the 21-Day Smoothie Diet in correct ways
You can start the plan with a 3-day detoxification, in which you drink a smoothie in place of all three daily meals, with two nutritious snacks in between.
The diet works by producing a calorie deficit, which means you are spending more calories than you ingest each day, according to the program’s website. The diet also contains a lot of fibre and claims to help you reset your taste receptors to prevent sugar cravings.
The program is designed to be completed in three weeks, but it can be repeated as many times as necessary until you ‘reach your ideal weight.’
The 21-Day Smoothie Diet implies replacing two of your daily meals with smoothies made from the recipes in the e-book.
Aside from these two smoothies, you can have one full meal and two nutritious snacks every day.
Snacks should be low in sugar and high in fiber, with roughly 150-200 calories per serving, and solid meals should be primarily whole foods.
You can also have one cheat day every week where you don’t have any smoothies, but your meals should still be primarily whole, minimally processed foods.
By having one large dinner, two snacks, and two smoothies in place of two of your meals, the 21-Day Smoothie reduces your daily calorie intake. The strategy should be followed for three weeks and then repeated as much as required.
Foods you should take and avoid during your 21-Day Smoothie Diet
In the majority of the 3-week program’s smoothie recipes, fruits, vegetables, nuts, and seeds are combined with almond milk, coconut milk, or coconut water.
The diet plan also places a focus on eating whole, less processed foods for your last meals and snacks.
The following specific examples of meals that the 21-Day Smoothie Diet promotes:
- Brown rice, quinoa, oats, buckwheat, popcorn, and other whole grains.
- Nuts and seeds, including chia seeds, flaxseed, almonds, walnuts, and nut butter.
- Beverages such as coconut water, almond milk, and coconut milk.
- Vanilla essence, fresh ginger, parsley, mint, cinnamon, and other herbs and spices.
- Other components include honey, granola, unsweetened coconut flakes, unsweetened cocoa powder, and vanilla extract.
- Fruits such as strawberries, raspberries, apples, pears, oranges, and bananas.
- Vegetables you can include some of them are broccoli, cauliflower, bell peppers, spinach, kale, and cauliflower.
- Protein-rich foods include Greek yoghurt, chicken, turkey, salmon, eggs, and lentils.
Foods to avoid in your Smoothie Diet Plan
You should restrict your consumption of processed foods, such as processed meat, refined carbohydrates, and fried meals, while following the 21-Day Smoothie Diet.
Following the diet, restrict or stay away from the following foods:
- Cold cuts, salami, pepperoni, bacon, ham, and other processed meat.
- White rice, white pasta, white bread, and tortillas are all refined grains.
- French fries, mozzarella sticks, doughnuts, fried chicken, fish sticks, and other fried foods.
- Foods that have been processed include cookies, chips, pretzels, and convenience dinners.
- Alcoholic beverages with added sugar: soda, sweet tea, sports drinks, and energy drinks.
The 21-Day Smoothie Diet promotes eating whole, less processed foods such fruits, vegetables, nuts, and seeds. The strategy also restricts processed foods such convenience foods, refined cereals, and sweetened beverages.
Pros of 21-Day Smoothie Diet
The 21-Day Smoothie Diet’s author claims that the menu offers a daily caloric intake of around 1,500.
For many people, losing weight requires 1,500 calories per day. However, depending on a variety of variables, such as your age, body size, state of health, and degree of exercise, this may change. The diet also promotes a range of nutrient-dense foods, including fiber-rich fruits, vegetables, nuts, and seeds.
Fiber keeps you fuller for longer by moving slowly through your digestive system, which may aid in weight loss.
People who begin the 21-Day Smoothie Diet are likely to see rapid weight loss since they are reducing their calorie intake (while also potentially cutting nutrients like protein and healthy fats). However, most individuals cannot safely continue to live on so few calories and replace meals with liquids for an extended period of time.
Cons of 21-Day Smoothie Diet
The 21-Day Smoothie Diet may have various disadvantages and adverse effects in addition to being restricted, unsustainable, and difficult to follow.
Contain High Sugar Density
The fruits in many of the smoothies on the 21-Day Smoothie Diet include bananas, pineapples, peaches, and strawberries. Some also include high-sugar products like honey or granola. While these products can be enjoyed as part of a healthy, balanced diet, the large amounts featured in this diet may not be appropriate for everyone.
People with diabetes, in particular, may need to control their carbohydrate consumption, such as fruit or honey, to avoid blood sugar increases.
Develop Nutrients Deficiency
If you just eat one hearty meal a day and drink smoothies for your other two meals, you run a higher risk of developing nutritional deficiencies.
Although the smoothie recipes suggested by this program include nutrient-dense items like fruits and vegetables, they also leave out or restrict a lot of the foods that make up a balanced meal, such whole grains, healthy fats, and lean proteins.
Some have little protein. For instance, there are fewer than 4 grams of protein per serving in the Green Detox smoothie, which is created with kale, coconut water, bananas, ginger, and lemon.
That makes it difficult to make sure you’re getting enough protein, which has an adverse effect on a variety of processes including immunological response, muscle growth, and tissue repair.
Furthermore, while the diet claims to supply roughly 1,500 calories per day, most smoothie recipes are extremely low in calories and are unlikely to fulfil the needs of most healthy individuals.
Too little calories consumed each day might decrease your metabolism and create major negative side effects such as hunger, nausea, headaches, and exhaustion.
Not backed by Scientific Research or Evidences
One of the most serious problems of the 21-Day Smoothie Diet is the lack of evidence to back it up.
While smoothies can be a tasty complement to a healthy diet, there is no proof that consuming them instead of other nutrient-dense meals can enhance your skin, gastrointestinal health, or immunity, as the diet promises.
Furthermore, the diet’s official website is littered with testimonials from consumers who claim to have lost a significant amount of weight in a short period of time.
This is not only impractical and unsustainable, but it may also be harmful to one’s health.
Should you take 21-Day Smoothie Diet Plan?
Smoothie diets, such as the 21-Day Smoothie Diet, are popular, but it also has parallels with other short-term, low-calorie, meal-replacement diets, such as SlimFast. Be advised that these diets do not adhere to professional recommendations for healthy eating patterns.
Fruit smoothies often contain calories from carbs and a tiny amount of fat. However, in order to create a well-rounded meal, they must also include a good dose of lean protein. Protein aids in the development of muscle, which is required for a healthy metabolism. A smoothie diet would almost certainly fall short of your daily protein requirements.
The USDA 2020-2025 Dietary Guidelines for Americans advocate having a range of nutrient-dense foods and drinks while maintaining below the daily calorie restriction of 2,000. The 21-Day Smoothie Diet violates government rules since it excludes numerous healthful items that comprise a balanced diet.
The USDA advises a daily caloric intake of roughly 1,500 calories for weight reduction. While Sgoutas advises 1,500 calories per day in the e-book, the smoothie recipes in “The Smoothie Diet” are substantially lower in calories, making it difficult to meet the 1,500-calorie objective without overindulging in the one daily solid-food meal.
The USDA recommends that you fill half of your plate with protein, fruit, veggies, grains, and dairy. That applies to each meal, not just one each day. It’s tough to include all of those elements and dietary categories in a meal replacement smoothie while keeping it pleasant and low in calories.
The 21-Day Smoothie Diet is a 3-week weight loss regimen in which you replace portions of your daily meals with smoothies. Though the diet promotes a variety of healthful components, it is also restricted, unsustainable, and deficient in calories and protein, raising the risk of nutritional deficiencies and other negative effects.
Furthermore, it lacks scientific support and is strong in carbohydrates and sugar, which may not be suitable for those with diabetes.
Instead of bouncing about fad diets to achieve your objectives, try combining a nutritious, well-rounded diet with a healthy lifestyle for the greatest outcomes.
That is more helpful for long-term weight control and general health, and it is also lot simpler, more sustainable, and successful.
If weight loss is your aim, keep in mind that reducing weight isn’t always synonymous with being your healthiest self, and there are many other methods to achieve health. Exercise, sleep, and other lifestyle variables all have a significant impact on your overall health. The optimal diet is one that is well-balanced and matches your lifestyle.
Answers You Want Know
1. How can I make my smoothies especially healthy for me?
To make your smoothies especially healthy for you, start by picking fruits and vegetables that are high in nutrients such as antioxidants and fiber. These choices will help to boost your overall health and keep you energized throughout the day. In addition to these healthy essentials, add foods that help stabilize blood sugar levels like oats, quinoa, or chia seeds. These foods will help keep your blood sugar levels balanced and prevent cravings from arising. If you want to make sure your smoothies are calorie free, try using a low-fat milk or unsweetened almond milk. This way, you’ll avoid adding any extra calories to your diet and still get all the benefits of a healthy smoothie!
2. Are there any other ingredients that can be added to my smoothies to boost their nutritional value?
Adding fruits and vegetables to your smoothie is always a great idea for weight loss. You can include healthy fats like avocado, nuts or seeds to add nutrients and flavor. Drinking plenty of water will help you lose weight fast.
3. How often should I drink a new batch of my favorite smoothie recipe?
Drinking your smoothie at least 2 times a day is highly recommended for the best results. However, if you’re feeling especially hungry or if you want to experience some of the benefits of the 21-Day Smoothie Diet such as increased energy and improved digestion/wellness, then drinking 3 servings of your favorite smoothie on Day 1 – 2 are optional servings but highly recommended.
4. Is it okay to drink protein shakes while on a smoothie diet?
No, it is not okay to drink protein shakes while on a smoothie diet. Protein shakes are generally recommended to be consumed only once or twice a week, and adding them to smoothies can make you feel full for shorter periods of time and result in weight gain. In addition, consuming protein shakes on a smoothie diet can obscure the benefits of following a smoothie diet in the first place. By eating whole foods alongside your smoothie instead of mixing in a shake, you will see better weight loss results.