Smoothie Diet: Benefits, Foods, And Side Effects

The smoothie diet is becoming an increasingly popular weight loss strategy among people looking for a quick yet healthy fix to shed some extra pounds. It involves the intake of smoothies made of fresh fruits and vegetables.

• Principle: Replacement of two meals each day with plant-based smoothies to reduce calorie intake
• Purpose: To aid in weight loss
• Who Is It For: People who are looking for quick yet healthy weight loss
• Duration: Short-term
• Who Should Avoid: Children, pregnant and breastfeeding women, and people with underlying health conditions, such as diabetes
• Cons: May cause nausea, headaches, and fatigue, and increase the risk of nutritional deficiencies like that of vitamin B12.

In This Article

What Is The Smoothie Diet?

The smoothie diet is a 21-day plan that aims to help people quickly lose weight in a supposedly healthy manner. It falls under the body reset diet plan that promotes better metabolism and reduces fatigue. The smoothie diet encourages an individual to replace two of their daily meals with fruit and vegetable smoothies. Drew Sgoutas, the founder of the diet, is a self-proclaimed nutritional expert who advocates this diet for a healthy lifestyle. His plan is available as an e-book that includes the 21-day program for weight loss, over 36 recipes, and ingredient lists. While smoothies are healthier than processed foods, this diet has no scientific backing and most health experts consider it a fad.

However, some believe that the smoothie diet offers certain benefits. Explore more in the coming section.

Key Takeaways

• The Smoothie Diet is a 21-day plan developed by Drew Sgoutas that aims to help people lose weight.
• The diet plan replaces two major meals daily with plant-based smoothies.
• It claims to aid rapid weight loss and offer other benefits like better sleep, more energy, and improved blood sugar levels.
• Most healthcare professionals do not recommend the diet as it is highly restrictive and does not meet the standard nutrition requirements of an individual.

Potential Benefits Of The Smoothie Diet

Drew Sgoutas claims on his website that weight loss is only one of the numerous other benefits of the smoothie diet. He insists that consistently following the diet can offer other advantages like:

• Clear skin
• Better sleep
• Stabilized blood sugar levels
• Sharper thinking
• More energy

However, these are all unsupported claims. The smoothie diet has no scientific backing. Some research even points to the contrary. For instance, research shows that liquid-like and low-viscous food choices are less filling than solid foods ( 1 ). Such foods, like smoothies, may instead elevate your cravings.

That said, smoothies as a late morning or afternoon snack may have potential benefits as they help add more fiber to your diet. Adequate intake of soluble fiber may improve your body mass index and reduce body weight and fat ( 2 ). It may also help lower total and bad cholesterol levels and decrease the risk of NIDDM i Also called Non-Insulin Dependent Diabetes Mellitus, it is a medical term for type 2 diabetes that is characterized by high blood sugar levels. ( 3 ), ( 4 ). Fiber intake may also improve your heart health, bowel habits, and immune function ( 2 ).

Additionally, the ingredients in these smoothies are primarily fruits and vegetables. They supply vitamins, minerals, and phytochemicals i Chemical compounds in foods that may prevent cell damage and eliminate the risk of health conditions such as cancer and heart attack. that help fight free radical i Unstable oxygen-containing molecules that may harm cells, cause premature aging, and trigger chronic diseases. damage ( 5 ).

The benefits of smoothies largely depend on the intake frequency, and, more importantly, the ingredients used. In the following section, we discuss the foods to consume and avoid on the smoothie diet. Take a look.

Foods To Eat And Avoid On The Smoothie Diet

The smoothie diet encourages the intake of nutrient-dense foods like fruits and vegetables and limits processed meats, refined grains, and baked foods. Here is a list of foods you can eat and avoid on the smoothie diet plan:

Image: ShutterStock

Note: The three primary macronutrients, proteins, fats, and carbohydrates, must be combined to make balanced smoothies to guarantee a nutrient-dense meal or snack. To promote muscle repair and prolong feelings of fullness, start by including proteins such as Greek yogurt, protein powder, nut butter, or tofu. Ingredients like avocado, chia seeds, flax seeds, or coconut oil are good sources of heart-healthy lipids that give you sustained energy. Finally, include carbohydrates through veggies like spinach and kale, which provide vital vitamins and minerals and natural sugars for energy, or fruits like berries, bananas, and mangoes.

Recipes for the smoothie diet can comprise any of the ingredients allowed above. You may plan them ahead of time with simple meal plans provided in the following section.

Smoothie Diet Plans

The smoothie diet can be restrictive. However, you can still check out the meal plans to further understand this diet.

7-Day Smoothie Diet Plan

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21-Day Smoothie Diet Plan

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30-Day Smoothie Diet Plan

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7-Day Smoothie Diet For Weight Loss

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While the official diet plan uses 36 specific recipes provided in The Smoothie Diet (the ebook available on the diet’s official website), you can always make your own recipes by including simple fruits and vegetables. Check out the next section to learn some recipes to make healthy and mouth-watering weight-loss smoothies !

Smoothie Diet Recipes

Avocado And Kale Smoothie

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Ingredients

• 75 g of avocado
• 3-5 kale leaves
• 1 banana
• 200 ml of water
• 1 scoop of vanilla protein powder
• 3-4 ice cubes

How To Prepare

1. Roughly chop the kale leaves and peel and slice the banana and avocado.
2. Add them to a blender along with water and protein powder.
3. Blend together until smooth.
4. Add ice cubes to a glass.
5. Pour in the smoothie and enjoy.

Mango And Yogurt Smoothie

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Ingredients

• 1 mango
• 100 g of low-fat Greek yogurt
• 1 tablespoon of honey (optional)
• 200 ml of plant-based milk
• 1 scoop of vanilla protein powder
• 3-4 ice cubes

How To Prepare

1. Peel and chop the mango into cubes.
2. Add the pieces in a blender along with the plant-based milk, Greek yogurt, and protein powder. Add honey if required.
3. Blend together until smooth.
4. Add ice cubes to a glass.
5. Pour in the smoothie and enjoy.

Coffee And Chocolate Smoothie

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Ingredients

• 200 ml of plant-based milk
• 100 ml of brewed coffee
• 1 banana
• 1 scoop of protein powder
• 1 tablespoon of cocoa powder, unsweetened
• 1 tablespoon of maple syrup (optional)
• 3-4 ice cubes

How To Prepare

1. Peel and chop the banana.
2. Add it to a blender along with plant-based milk, cocoa powder, brewed coffee, and protein powder. Add maple syrup if required.
3. Blend together until smooth.
4. Add ice cubes to a glass.
5. Pour in the smoothie and enjoy.

Passion Fruit And Pineapple Smoothie

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Ingredients

• 1 passion fruit
• ½ cup of pineapple, chopped
• ½ cup of blueberries
• 200 ml of water
• 1 scoop of vanilla protein powder
• 3-4 ice cubes

How To Prepare

1. Scoop out the pulp and seeds from the passion fruit and add to a blender.
2. Add the pineapple, blueberries, water, and vanilla protein powder.
3. Blend together until smooth.
4. Add ice cubes to a glass.
5. Pour in the smoothie and enjoy.

Golden Turmeric Smoothie

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Ingredients

• 1 tablespoon of organic turmeric powder
• 1 banana
• ¼ tablespoon of ginger powder
• ¼ tablespoon of cinnamon powder
• 200 ml of plant-based milk
• 1 scoop of vanilla protein powder
• 3-4 ice cubes

How To Prepare

1. Peel and chop the banana roughly.
2. Add it to a blender along with the plant-based milk and turmeric, ginger, cinnamon, and protein powders.
3. Blend together until smooth.
4. Add ice cubes to a glass.
5. Pour in the smoothie and enjoy.

Beetroot And Spinach Smoothie

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Ingredients

• 2 cups of spinach
• 1 apple
• 1 beetroot
• 200 ml of water
• 1 scoop of protein powder
• 3-4 ice cubes

How To Prepare

1. Roughly chop the spinach and peel and slice the apple and beetroot.
2. Add them to a blender along with water and the protein powder.
3. Blend together until smooth.
4. Add ice cubes to a glass.
5. Pour in the smoothie and enjoy.

You can easily add other fruits and vegetables to these smoothies to come up with personalized recipes. But before you do that, you also need to be aware of the adverse effects of the smoothie diet. Check out the next section.

Side Effects Of The Smoothie Diet

• May Increase The Risk Of Nutrient Deficiencies

According to a study published in the Journal of Preventive Medicine and Hygiene , selective diets may cause a deficiency of nutrients, including that of vitamin B12 ( 6 ). The smoothie diet replaces two of your meals with smoothies and excludes specific food groups from your diet. This approach may keep you from meeting your macro- and micro-nutrient requirements. Protein intake is essential for the optimal development and health of humans ( 7 ). However, some smoothies made merely of veggies or fruits cannot meet all your protein needs. This can result in undernutrition, physical weakness, and weakened immunity.

• May Result In Rebound Weight Gain

Swapping some of your meals for smoothies may lead to weight loss. However, such a meal-replacement diet is tough to stick to in the long run as it cannot keep you satiated. This may lead to overeating and eventual weight gain.

• May Be Dangerous For Those With Underlying Conditions

The smoothie diet is not a balanced diet. Anecdotal evidence suggests it may be dangerous for people with underlying health conditions like diabetes or hypertension. Smoothies are often made of fruits that are high in sugar content. Some smoothies may also contain added sugars that could cause issues.

Daily intake of sugar-sweetened beverages was found to increase the risk of hypertension by at least 6% ( 8 ). Excess sugar intake is also linked with diabetes, fatty liver, and cardiovascular disease ( 9 ).

If you really have to follow the diet, ensure your smoothies contain a mix of macronutrients like carbohydrates, protein, and healthy fats, and are devoid of excess sugar. More importantly, listen to your body for the first few days to determine if the diet is ideal for you.

Infographic: A Quick Guide To The Smoothie Diet

Smoothies are popular drinks that are replete with vitamins, minerals, and dietary fiber. They are an essential part of the Smoothie Diet that encourages you to replace two of your daily meals with them. The following infographic gives you a quick glimpse into this 21-day meal replacement diet. Take a look.

While the Smoothie Diet may help you with quick weight loss, eating only one solid meal a day for 21 to 30 days can be challenging. Also, the lost weight may rebound since the diet itself may not be quite satiating. Therefore, the Smoothie Diet might not be the best plan for weight loss. If you really like smoothies, you can make them a part of your diet instead of replacing your regular meals with them. This way, you will be able to add more fruits and vegetables to your overall diet. Apart from this, opt for healthy lifestyle choices like regular exercise and proper rest to lose weight naturally.

Can I drink two smoothies a day to lose weight?

Yes, you may drink two smoothies a day to lose weight as long as you have a well-balanced diet. It is not advisable to replace all your meals with smoothies.

Can I drink smoothies on a diet?

Yes, you may drink smoothies on a diet. However, ensure they are made of healthy ingredients like fresh fruits and vegetables and are free of added sugars.

Is it okay to just drink smoothies every day?

It is not okay to only drink smoothies every day as they may not contain all the nutrients your body needs. For instance, green smoothies made from kale, banana, mint, lemon, and coconut water lack enough protein. Trying to live on such smoothies regularly can cause protein deficiency and possibly lead to physical weakness and edema i A medical term for swelling that primarily occurs in the legs and feet and is caused by excess fluid trapped in the body’s tissues. ( 7 ).

Illustration: Smoothie Diet: Benefits, Foods, And Side Effects

Image: Stable Diffusion/StyleCraze Design Team

While consuming smoothies can be a delicious way to add more fruits and vegetables to your diet, they may not be sustainable in the long run. Is replacing two of your daily meals with smoothies really the right way to lose weight? Check out this video to find out.

References

1. Food texture influences on satiety: systematic review and meta-analysis https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7395742/
2. High fiber diet https://www.ncbi.nlm.nih.gov/books/NBK559033/
3. Cholesterol-lowering effects of dietary fiber: a meta-analysis https://pubmed.ncbi.nlm.nih.gov/9925120/
4. Dietary fiber glycemic load and risk of NIDDM in men
5. Health benefits of fruits and vegetables https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649719/
6. Main nutritional deficiencies https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9710417/
7. Dietary protein intake and human health https://pubmed.ncbi.nlm.nih.gov/26797090/
8. The wrong white crystals: not salt but sugar as aetiological in hypertension and cardiometabolic disease https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4336865/
9. Relationship between added sugars consumption and chronic disease risk factors: current understanding https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5133084/

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