The Smoothie Diet- (2021) My Honest Review
What is Smoothie Diet?
The 21 Day Smoothie Diet, developed by health coach Drew Sgoutas, claims that replacing some of your meals with smoothies will result in quick and easy weight loss.
As with so many weight loss plans, including restrictive diets like this one, the details matter.
As part of a healthy and balanced diet, smoothies can help you lose weight. But ingredients, portion size, and your overall diet make a big difference. However, a diet that consists mainly of smoothies may not be suitable for everyone to lose weight long-term.
Sgoutas (who is not a registered nutritionist) created the 21 Day Smoothie Diet to help its clients lose weight. His e-book “The Smoothie Diet” contains 36 smoothie recipes, shopping lists and a three-week schedule that details which smoothies have to be prepared each day. The e-book also provides a detox plan with recipes and instructions to replace three meals a day with smoothies for a total of three days.
The 21-Day Smoothie Diet recommends eating normally (but still “healthy”) one day a week and includes a recommended grocery list for that day. Sgoutas suggests repeating the 21-day cycle every time you want to lose weight. However, there is limited research to suggest that a smoothie diet is an effective method for weight loss.
In the short term, many followers of this diet can lose weight. But to prevent this from happening, they may need to stay on the diet beyond 21 days. This is not a healthy long-term solution because key food groups that contain vital nutrients are still restricted.
For most people, two homemade meal replacement shakes a day and a “regular” meal may not provide the right balance of calories, protein, carbohydrates, and healthy fats the body needs. Any meal replacement diet is difficult to follow in the long run because these replacement diets are often not as satisfying as solid foods
What Experts Say
“The smoothie diet promises rapid weight loss, but with the transition to normal eating habits, weight loss can increase again. While it is wise to increase your intake of fruits and vegetables, some people may have difficulty meeting the protein needs for this diet without proper planning. “
What you need to know
The strict detox plan replaces all three daily meals with smoothies recipes for three days. On the 21-day plan, you’ll consume two meal replacement smoothies (breakfast and lunch), a solid meal, and a few snacks. While this is not part of the official Sgoutas smoothie diet, some are planning a “flexible day” to make the diet more sustainable by eating a smoothie and two regular meals instead.
However, Sgoutas points out that if the regular meals are too high in calories, the diet is unlikely to be effective for weight loss. Also note: The e-book suggests that this diet is not suitable for people with food allergies.
Some smoothie diet recipes (on this diet and elsewhere) can be too thick. Whether you’re trying a smoothie diet for weight loss or adding more smoothies to your normal diet, it’s a good idea to use water instead of fruit juice for thinning because some juices can add extra calories and sugar.
You should also avoid using high fat, high sugar ingredients to get a creamy texture like ice cream, ice cream, or frozen yogurt. Bananas, either frozen or at room temperature, offer a thick, smooth texture without the addition of fat and calories. Healthy fats like peanut butter can be smart choices for extra creaminess and flavor. Just remember to keep an eye on portion control. Chia seeds also thicken your smoothie and provide a source of fiber.
Experiment with different types of fruits and vegetables to find smoothies that are right for you. You can use fresh or frozen fruits like blueberries, strawberries, mango, peaches or apples to make your smoothies. You can also try watermelon, spinach, or kale for extra vitamins and minerals.
It is important to research healthy recipes that you can prepare for your solid meals that contain nutrient-rich ingredients. However, a smarter choice would be to simply include more smoothies in a healthy, balanced diet to ensure you are getting enough calories and nutrition every day. Replacing two meals a day with smoothies is not a sustainable weight loss and overall health plan.
What to Eat
- A lot of fruits and vegetables
- A nutritious meal once a day
What not to Eat
- No solid food for two meals a day
The recipes included in the 21-Day Smoothie Diet are high in fruits and vegetables, are generally low in calories, and contain important phytonutrients. While fruit provides healthy nutrients, it also contains naturally occurring sugars that may not work for you if you try to reduce your intake. Some smoothies also call for honey, which just adds more sugar.
In addition, most of the diet smoothies are very low in protein and a few do not contain healthy fats. Sgoutas makes a point of getting enough protien throughout the day and recommends at least 50 grams daily by eating a little with every meal and snack. However, some people might struggle to meet their daily protein needs using this plan, especially those who don’t spend a lot of time planning meals.
When using a smoothie as a meal replacement, make sure it has all of the essential macronutrients: protein, fat, and carbohydrates. You might consider consulting a dietitian or registered dietitian for more information. However, these likely suggest that you avoid a smoothie-based diet and try other, healthier strategies instead.
Advantages and Disadvantages
- Focus on fruits and vegetables
- Less calorie counting and food tracking
- Shopping lists included
- Rich in sugar
- Preparation can be time consuming
- Not sustainable
- There is a lack of scientific support
Many of the rules and instructions of the smoothie diet are listed in the e-book. While it seems easy, making two or three smoothies a day (and then cleaning the blender) takes time. And while you can easily make a morning smoothie for a quick breakfast on the go, having a smoothie for lunch can be harder when you are away from home and cannot access all of the ingredients and a blender.
Unlike other eating plans, the smoothie diet does not require a carbohydrate count, food journal, or calorie count. However, it is recommended to take into account the number of calories in the daily feast. Recipes and weekly meal plans (ie smoothie plans) are also included in the e-book as well as shopping lists, which are divided into smoothie and week. Despite these conveniences, experts remain concerned about the overall effectiveness and sustainability of the smoothie diet.
Is the Smoothie Diet Recipes a Healthy Choice for You?
Generally, fruit smoothies contain calories from carbohydrates and a small amount of fat. However, to get a well-rounded meal, they also need a good source of lean protein. Protein helps build the muscle you need to have a healthy metabolism. A diet consisting primarily of smoothies would likely not reach your daily protein intake.
Smoothie diets like the 21-Day Smoothie Diet are popular, but you will also find similarities between this diet and other short-term, low-calorie meal-replacement diets like SlimFast. Note that these diets do not follow the expert advice on healthy eating plans.
The USDA 2020-2025 Nutritional Guidelines for Americans recommend consuming a variety of nutrient-rich foods and beverages while staying within the recommended limit of 2,000 calories per day for weight management. The 21-Day Smoothie Diet does not meet federal guidelines because it excludes many healthy foods that make up a balanced diet.
For weight loss, the USDA recommends a daily caloric intake of around 1,500 calories. While Sgoutas recommends around 1,500 calories per day in the e-book, the smoothie recipes in “The Smoothie Diet” are much less than what makes it difficult to hit the 1,500 calorie goal without overeating take meal.
People are likely to lose weight quickly when they start the 21-day smoothie diet because it cuts calories (while potentially cutting down on nutrients like protein and healthy fats). However, replacing meals with liquids and living on so few calories is not something most people can safely do in the long run.
There is no strong scientific evidence to support the concept of a detox diet – partly because there is no clear definition of what a “detox diet” does.
The body naturally “detoxifies” itself through digestion and excretion (such as stool and sweat). Detoxification is a major function of organs such as the liver and kidneys. No food or combination of foods can do this on its own.
The high sugar content from the smoothie diet could be a problem for people with certain medical conditions (which is why it is not recommended for people with diabetes).It is also possible to lose muscle mass if you lose weight very fast and healthy.
And if someone on the weight loss diet returns to their normal eating habits and increases their caloric intake, they are unlikely to maintain their weight loss in the long term. This is precisely why the ebook is repeating the 21-day diet as often as necessary.
A word from dietdev
While you can get recipe ideas from The Smoothie Diet e-book, make your own healthy smoothies and use them as part of a sensible, balanced eating plan. For best results, measure each ingredient and count the full number of calories for your drink. This could save you from making a common weight loss mistake – underestimating the effects of liquid calories.
Keep in mind that long-term or short-term diets may not be necessary for you and many diets just don’t work, especially long-term. While we don’t endorse fashion trends or unsustainable methods of losing weight, we do present the facts so you can make an informed decision that best suits your nutritional needs, genetic plan, budget, and goals.
If your goal is weight loss, remember that losing weight isn’t necessarily the same as your healthiest self, and there are many other ways to achieve health. Exercise, sleep, and other lifestyle factors also play important roles in your overall health. The best diet is always the one that is balanced and suits your lifestyle.