The Smoothie Diet Review

The 21-Day Smoothie Diet is a weight loss program developed by health coach Drew Sgoutas.

It involves replacing two daily meals with smoothies, as outlined in the accompanying e-book, "The Smoothie Diet." The e-book includes 36 smoothie recipes, meal and snack suggestions, shopping lists, weekly schedules, and tips for smoothie preparation and long-term weight maintenance. According to Sgoutas, the program aims to promote healthy eating, enhance immune function, detoxify the body, improve skin and gut health, and increase energy levels. Some testimonials on the website claim weight loss results of up to 9 pounds (4 kg) in just 3 days.

Features Of The Smoothie Diet

  • Replace two meals daily with smoothies using the provided e-Book recipes.
    • The e-book includes 36 recipes with ingredients like fruits, vegetables, nuts, seeds, and almond or coconut milk.
  • Meal Structure:
    • Alongside two smoothies, the plan allows one solid meal and two healthy snacks each day.
    • Solid meals focus on whole foods, and snacks should be low in sugar and high in fiber (around 150–200 calories).
  • Cheat Day and Detox Option:
    • A weekly cheat day excludes smoothies but emphasizes whole and minimally processed foods.
    • Optionally, a 3-day detox involves replacing all meals with smoothies and incorporating two healthy snacks.
  • Diet Mechanism:
    • The diet operates on a calorie deficit, expending more calories than consumed each day.
    • Emphasis on high fiber and claims to reset taste buds for reduced sugar cravings.
  • Program Duration and Repeat:
    • Intended for a 3-week duration, with the flexibility to repeat until reaching the desired weight goal.
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21 Day Smoothie Diet

Note: The 21-Day Smoothie Diet involves meal replacement with smoothies, emphasizes whole foods, and operates on a calorie deficit for weight loss, with options for a cheat day and detox.

Foods To Eat On The Smoothie Diet

Most of the smoothie recipes included in the 21-Day Smoothie Diet consist of fruits, vegetables, nuts, seeds, coconut water, almond milk or coconut milk.

Additionally, the plan emphasizes whole processed foods and snacks while following the diet.

Specific foods encouraged on the 21-Day Smoothie Diet:

  • Fruits: raspberries, strawberries, bananas, pears, apples, oranges, pineapples
  • Vegetables: carrots, broccoli, spinach, kale, cauliflower, bell peppers
  • Protein foods: greek yogurt, chicken, turkey, salmon, eggs, legumes
  • Whole grains: popcorn, brown rice, quinoa, oats, buckwheat
  • Nuts and seeds: chia seeds, nut butter, almonds, walnuts, flaxseed
  • Beverages: coconut water, almond milk, coconut milk
  • Herbs and spices: cinnamon, vanilla extract, fresh ginger, parsley, mint
  • Other : granola, honey, unsweetened cocoa powder, unsweetened coconut flakes, vanilla extract

Foods To Avoid On The Smoothie Diet

On the 21-Day Smoothie Diet, you should try to limit your intake of processed foods, including fried foods, processed meat, refined grains and sugar-sweetened beverages.

These are examples of foods to try to avoid or limit while following the 21-Day Smoothie Diet:

  • Processed meat: salami, bacon, ham, pepperoni, cold cuts
  • Refined grains: tortillas, white rice, white pasta, white bread
  • Fried foods: donuts, fried chicken, fish sticks, fries, mozzarella sticks
  • Processed foods: chips, pretzels, baked goods, convenience meals, cookies
  • Sugar-sweetened beverages: sports drinks, energy drinks, soda, sweet tea

Conclusion Of The Smoothie Diet

The 21-Day Smoothie Diet is a 3-week weight loss plan that involves replacing some or all of your meals each day with smoothies.

The diet encourages many nutritious ingredients which makes it a very easy diet to follow for a quick and easy "get the results" for a special event or date.
However, it’s also quite unsustainable and restrictive with very low calories and protein, which can increase the risk of nutritional deficiencies and other side effects.

For a more long term weight management program and overall health regime, its probably a better idea to go back to the old fashioned way of putting less in and moving a lot more. It's just a lot of hard work and not enjoyable :(
Good luck in your journey.

As with any form of weight loss program, it is always a good idea to discuss with your doctor prior to commencing.

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