Delicious, Easy-To-Make Smoothies For Rapid Weight Loss, Increased Energy, & Incredible Health!

The Smoothie Diet: 21 Day Rapid Weight Loss Benefits

The following are five potential health benefits of drinking smoothies.

• Increases consumption of fruits and vegetables. ...

• Increases fiber intake. ...

• Can be a meal replacement. ...

• Can provide a nutritional balance of fats, protein, carbohydrates, vitamins, and minerals. ...

• Helps manage food cravings.

Pros and Cons

Pros

• Emphasis on fruits and vegetables

• Less calorie-counting and food tracking

• Shopping lists included

Cons

• Restrictive

• High in sugar

• Preparation could be time-consuming

• Not sustainable

• Lacks scientific support

A lot of the Smoothie Diet's rules and instructions are spelled out in the included e-book. While it seems simple, preparing two or three smoothies a day (and cleaning the blender afterward) takes time. And while you can easily prep a morning smoothie for a quick breakfast on the go, it's more difficult to have a smoothie for lunch if you're away from home and don't have access to all your ingredients and a blender.

Unlike other eating plans, the Smoothie Diet doesn't require carbohydrate counting, a food diary, or calorie counting. It does, however, recommend being aware of the calorie count in the daily solid-food meal. Recipes and weekly meal plans (smoothie plans, that is) are also provided in the e-book, as are shopping lists broken down by smoothie and by week. Despite these conveniences, however, experts remain concerned about the Smoothie Diet's overall effectiveness and sustainability.

Is the Smoothie Diet a Healthy Choice for You?

In general, fruit smoothies tend to contain calories from carbohydrates and a small amount of fat. But to provide a well-rounded meal, they also need a good source of lean protein. Protein helps build muscle, which you need to maintain a healthy metabolism. A diet consisting of mostly smoothies would likely fall short of meeting your daily intake of protein.

Smoothie diets like the 21-Day Smoothie Diet are popular, but you'll also find similarities between this diet and other short-term, low-calorie, meal-replacement diets such as Slim Fast. Be aware that these diets do not meet expert advice on healthy eating plans.³

The USDA 2020–2025 Dietary Guidelines for Americans recommends consuming a variety of nutrient-dense foods and beverages while staying within the recommended limit of 2,000 calories a day for weight management.⁶ The 21-Day Smoothie Diet does not adhere to federal guidelines since it excludes many healthy foods that make up a balanced diet.

For weight loss, the USDA recommends a daily caloric intake of about 1,500 calories.⁶ While gout as recommends approximately 1,500 calories per day in the e-book, the smoothie recipes in "The Smoothie Diet" clock in at much less than that, making it difficult to reach the 1,500-calorie target without overindulging in the one daily solid-food meal.

Creating a calorie deficit is often the best way to lose weight successfully and sustainably. But a healthy daily calorie goal is different for everyone, because of factors such as age, sex, weight, and activity level. Use this calculator to determine the calorie goal that might work for you.

USDA nutrition guidelines suggest filling your plate with a balanced mix of protein, fruit, vegetables, grains, and dairy.⁶ That's for each meal—not just one per day. It's difficult to get all those nutrients and food groups into a meal-replacement smoothie and still have it be tasty and low in calories at the same time.

Health Benefits

It is likely that people will lose weight quickly when they start the 21-Day Smoothie Diet because they are cutting calories (while also potentially cutting nutrients like protein and healthy fats). But replacing meals with liquids, and living on so few calories, isn't something that most people can safely continue to do for the long term.³

Health Risks

There is no strong scientific evidence to support the notion of detox diets—in part because there is no clear definition of what a "detox diet" does.³ The body naturally "detoxes" itself through digestion and excretion (such as bowel movements and sweat). Detoxification is a primary function of organs like the liver and kidneys. No one food or food combination can do this on its own.

The high sugar from the Smoothie Diet could be an issue for people with certain medical conditions (which is why it's not recommended for people with diabetes).⁷ In addition, it is possible to lose muscle mass if you lose weight too quickly. And if someone following the weight-loss diet goes back to their regular eating habits and increases their calorie intake, they are unlikely to maintain their weight loss long-term. This could be why the e-book suggests repeating the 21-day diet as often as necessary.

Keep in mind that "detox" diets are not indicated for some people, including children, pregnant and nursing people, and people with certain health conditions. Before starting any diet be sure to discuss it with your healthcare provider first.

A Word From Healthy Tips

While you can get recipe ideas from "The Smoothie Diet" e-book, consider making your own healthy smoothies and using them as one part of a sensible, balanced eating plan. For best results, measure each ingredient and tally the complete calorie count for your drink. This could save you from making a common weight loss mistake—underestimating the impact of liquid calories.

Remember, following a long-term or short-term diet may not be necessary for you and many diets out there simply don’t work, especially long-term. While we do not endorse fad diet trends or unsustainable weight loss methods, we present the facts so you can make an informed decision that works best for your nutritional needs, genetic blueprint, budget, and goals.

If your goal is weight loss, remember that losing weight isn’t necessarily the same as being your healthiest self, and there are many other ways to pursue health. Exercise, sleep, and other lifestyle factors also play a major role in your overall health. The best diet is always the one that is balanced and fits your lifestyle.