21 Day Smoothie Diet Plan Review

The 21-Day Smoothie Diet, created by Drew Sgoutas, has spawned dozens of imitations and variations. All promise that replacing some of your meals with smoothies will lead to quick and easy weight loss.

As with so many weight-loss plans, though, the details are important. As part of a balanced diet, smoothies can help you lose weight. But ingredients, portion size, and your overall eating plan will make all the difference.

What Experts Say

“The smoothie diet promises rapid weight loss, but pounds shed may be regained when transitioning back to normal eating habits. While increasing fruit and vegetable intake is smart, some people may struggle to meet protein requirements on this diet without proper planning.”
— Chrissy Carroll, RD, MPH

MOTHER OF TWO LOSES OVER 70 LBS!

Watch the video to see how Amanda has lost over 70 lbs. using The Smoothie Diet

Background

Sgoutas is a health coach (not a registered dietitian) who created the 21-Day Smoothie Diet to help clients lose weight. His e-book, “The Smoothie Diet,” contains 36 smoothie recipes, shopping lists, and a three-week schedule explaining which smoothies to prepare each day. He also offers a “detox” plan with recipes and instructions for replacing three meals a day with smoothies for three days.

How It Works

On this eating plan, you will prepare and drink two smoothies a day as meal replacements. Your third meal is up to you, but for the best results it should be lower in calories. Sgoutas also suggests one “cheat day” per week but includes a recommended food list for this day. He also says that it is fine to repeat the 21-day cycle anytime you would like to lose weight.

What to Eat

The smoothie ingredients vary, but they focus on fruits and vegetables, with some protein and healthy fats. There is some guidance in e-book for the one solid-food meal you will consume each day (recommendations for what to eat, and some “ whole food” recipes). Sgoutas points out that if this meal is too high in calories, the diet won’t work for weight loss. The e-book also includes some suggested low-sugar, high-fiber snacks.

Recommended Timing

On the “detox” plan, all three daily meals are replaced with smoothies. On the 21-day plan, you’ll consume two meal-replacement smoothies (breakfast and lunch), one solid-food meal, and a few snacks.

Modifications

If necessary, plan a “flex day,” in which you consume one smoothie and two regular meals. Also of note: The e-book suggests that this diet is not for people with food allergies.

Pros and Cons

Pros:

• Emphasis on fruits and vegetables
• Less calorie-counting and food tracking
• Shopping lists included

Cons:

• Restrictive
• Preparation could be time-consuming

Pros

Fruits and Vegetables

The smoothie diet’s recipes contain plenty of fruits and veggies, which are an essential part of a healthy diet. They tend to be low in calories and rich in phytonutrients.

Less Counting

Unlike many other eating plans, the smoothie diet doesn’t require carbohydrate counting, a food diary, or full-time calorie counting. It does recommend being aware of the calorie count in the daily solid-food meal. With recipes and weekly meal plans (that is, smoothie plans) provided, there is not a lot of decision-making or tracking involved, which is a boon for some users.

Shopping Lists

The e-book contains shopping lists broken down by smoothie and by week, which simplifies grocery-store visits during the three weeks of the diet.

Even with these benefits, experts have concerns about the smoothie diet’s effectiveness and sustainability.

Cons

Restrictive

Most of the diet’s smoothies are low in protein, and a few fall short in healthy fats. Sgoutas does emphasize getting enough protein throughout the day, recommending at least 50 grams daily by eating a little with each meal and snack. However, some people may need additional guidance on this issue-and without proper planning, could fall short meeting their protein needs. If you are using a smoothie as a meal replacement, make sure it contains each essential macronutrient: protein, fat, and carbohydrates.

In general, fruit smoothies tend to contain plenty of calories from carbohydrates and perhaps a small amount of fat. But they also need a good source of lean protein. Protein helps build muscle, which you need to maintain a healthy metabolism. Try adding a tablespoon or two of chia seeds to a smoothie. The seeds will thicken your drink and provide a boost of fiber as well.

Time-Consuming

Making two or three smoothies a day (and cleaning the blender afterward) takes time. And while you can easily prep a morning smoothie and take it with you for breakfast on the go, it’s much harder to have a smoothie for lunch if you’re away from home and don’t have access to all your ingredients and a blender.

Lacks Evidence

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 does. The body naturally “detoxes” itself through digestion and excretion (such as bowel movements and sweat). Organs, like the kidneys, are meant to naturally detox the body. No one food or food combination can do this by itself.

How It Compares

Smoothie diets like this one are popular, but you’ll also find similarities between the 21-Day Smoothie Diet and other short-term, low-calorie, and meal-replacement diets. Be aware though that, often, these don’t meet expert advice on healthy eating plans.

USDA Recommendations

Food Groups

USDA nutrition guidelines suggest filling your plate with a balanced mix of protein, fruit, vegetables, grains, and dairy. 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.

Calories

For weight loss, the USDA recommends a daily calorie intake of about 1500 calories. Sgoutas does recommend approximately 1500 calories per day in the e-book. But the smoothies in “The Smoothie Diet” clock in at much less than that making it difficult to reach the 1500-calorie target without overindulging in the one daily meal.

Creating a calorie deficit is often the best way to lose weight successfully and sustainably. But the right number of calories 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.

Similar Diets

These diets all promise quick weight loss. But experts say they’re unlikely to lead to lasting change.

The Smoothie Diet

• General nutrition: For most users, two homemade meal-replacement shakes per day, plus a “regular” meal, may not provide the right balance of calories, protein, carbohydrates, and healthy fats that the body needs.
• Practicality: A lot of this diet’s rules and instructions are spelled out in the e-book, leaving less to figure out on your own. But preparing two smoothies a day could be a challenge for anyone who works outside the home. Plus, there’s a lot of clean-up.
• Effectiveness: In the short term, many followers of this diet will lose weight. But to keep it off, they might have to stay on the diet past the 21-day period.
• Sustainability: Any meal-replacement diet is tough to stick with for the long haul, since these replacements often aren’t as satisfying as real food.

SlimFast

• General nutrition: On the SlimFast plan, users drink two meal-replacement shakes per day, along with some 100-calorie snacks (SlimFast created or homemade) and one full meal of 500 to 800 calories. The shakes are made with milk products and other added flavors and nutrients and contain protein, fiber, and fat.
• Practicality: No blending your own smoothies with this diet; just purchase pre-made SlimFast shakes, or mix your own with nonfat milk and SlimFast power. As with the Smoothie Diet, you will need to track the calories of the daily regular meal.
• Effectiveness: This diet can certainly be effective in the short term, as it cuts calories and is simple to follow with few choices to make.
• Sustainability: Transitioning off the meal and snack replacements and consistently eating fewer calories may be challenging for many people.

Special K Diet

• General nutrition: Instead of replacing meals with smoothies or shakes, cereal, and other Special K bars and snacks take center stage on the Special K Diet. Consume them for two out of three meals a day for two weeks. Because these foods are fortified with certain nutrients, and the diet is only two weeks long, it is reasonably safe from a nutrition standpoint, but possibly not the best nutritional choice since most of your meals are processed, packaged foods. Also, it is not ideal for everyone and doesn’t cater to those who have allergies or other medical conditions.
• Practicality: Like SlimFast, this diet is pretty simple to follow. There is no guesswork or tracking, and the Special K products are readily available and inexpensive.
• Effectiveness: Some research shows that cutting calories with this method can lead to weight loss. However, it is unclear how long this loss can be maintained.
• Sustainability: This diet is meant to be a short-term (two-week) plan. But any weight lost this way may be hard to keep off.

Dr. Oz’s 21-Day Diet

• General nutrition: On this structured meal plan, users choose from a prescribed list of foods: Mostly vegetables and plant-based proteins, with limited servings of fruit, grains, and animal proteins (sugars and all processed foods are off-limits). Even though these foods provide good nutrition, experts say the plan is too restrictive for lifelong use.
• Practicality: This plan doesn’t require any calorie counting or food tracking at all. Everything is laid out in the list of foods, number of servings, and (most) portion sizes. And no special ingredients or supplements are necessary. But preparing all foods (since convenience and processed foods are not allowed) can be time-consuming.
• Effectiveness: As with the other diets, users may well achieve some short-term success. But just as with the Smoothie Diet, Dr. Oz says that repeating his 21-day plan might be necessary.
• Sustainability: This diet cuts out a lot of popular foods and restricts calories significantly, so for most people, it’s unlikely to be something they can continue for a long time.

A Word From Us

While you can get recipe ideas from the Smoothie Diet’s 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 so you know how many you’ll consume when you drink it. This could save you from making a common weight loss mistake -underestimating the impact of liquid calories.

Use fresh or frozen fruit, such as blueberries, strawberries, mango, peaches or apples. But also, branch out and use ingredients such as watermelon, spinach or kale to get additional vitamins and minerals.​ Try this ​ sweet green smoothie to get vitamin-packed green veggies with your morning meal.

If weight loss is your goal, avoid using high-fat ingredients to get a creamy texture. A smoothie made with ice cream, gelato, frozen yogurt, or a large amount of peanut butter is delicious, but it may be too high in calories, fat, and sugar to help you lose weight. Bananas, either frozen or at room temperature, provide a thick, smooth texture without the added fat and calories. If you love the taste of peanut butter, opt for an all-natural brand and keep your portion about one tablespoon. If you are looking to reduce the calories you can consider a powdered peanut butter keep in mind that it may not be as filling. Experiment to find smoothies that work for you, and other healthy recipes that provide lots of nutrition without a lot of calories.

Lastly, The 21-Day Smoothie Diet is very good and experts promise that replacing some of your meals with these smoothies will lead to quick and easy weight loss.

Is A Smoothie Diet Good For Weight Loss?

Smoothies For Weight Loss

A lot of people are wondering if a smoothie diet is good for weight loss. I am here to tell you that green smoothies can be a fantastic tool to help you lose weight if prepared correctly.

So what is it with green smoothies anyways that thave created such a buzz among a myriad of models, celebrities and nutritionists-to-the-stars? After all, these people have the money for personal trainers and chefs. Yet it seems like an increasing number of stars (and health pros) are now swearing by green smoothie diets…

Here’s the thing: Green smoothies are almost a miracle beverage. The help your body do a complete detox cleanse for weight loss.

In one deliciously addicting drink, you get the nutrients to not only (finally) get rid of this unsightly muffin top, but you can also rejuvenate your skin, combat the aging process and make your hair shine with the healthiest glow.

Think about it: why shouldn’t YOU use the same weight loss and natural beautification techniques as those people whose careers’ success depend largely on how they look?

Should you consider a smoothie diet?

The following ‘quiz’ can help you determine if you do:

• Forget your body weight — is your body fat percentage ideal?
• Do you often feel tired, even after a good night’s rest?
• Do irresistible sugar cravings regularly kick in during the afternoon?
• What about your hair and complexion? Dull-looking?
• Stuck in an umpteenth diet rut that (as usual) just doesn’t seem to work?

Have you answered ‘yes’ to at least one of the above questions?

Then, here’s how green smoothies can help you.

1. Get rid of excess body fat and keep chronic diseases away

More and more studies are now showing how having an excess amount of visceral body fat (the dangerous type that surrounds your organs) can predispose you to several life-threatening conditions. And, unfortunately, your risks of developing diabetes, heart diseases, renal impairment and certain cancers increase with increasing body fat even if your body weight is within the normal range.

What green smoothies can do for you: When properly prepared, green smoothies can make it easier for you to get rid of excess flab — and thus significantly improve your life expectancy. For instance, the nutrients in green smoothies can help your body regulate its blood insulin concentration. As you probably know, the higher your blood insulin levels, the more fat your body stores.

These drinks can also help prevent progression of diseases — some people have even been authorized by their physicians to stop or considerably cut back on their meds!

2. Limit your body’s exposure to the toxic Standard American Diet (SAD)

Have you noticed how allergies and food intolerances such as celiac disease are on the rise? Blame it on our diet which is indeed sadly devoid of essential nutrients but loaded with highly processed foods. All the chemicals in our food have impaired our immune system and put our bodies in a state of constant inflammation. No wonder it’s so hard to maintain a healthy weight!

What green smoothies can do for you: By loading up on (natural) nutrients, you’ll be strengthening your immune system and reducing inflammatory processes in your body.

That’s not all; green smoothies are rich in minerals, natural sugars and fibers that will make your body more efficient in processing and utilizing its energy sources. No more yawning at 10am!

And since smoothies are so filling and nutritious, you’ll have less ‘space’ for junk food. This means you’ll easily and unconsciously reduce your intake of processed foods which in turn, will keep sugar cravings at bay.

3. Sip your way to a clear, glowing complexion and healthy hair

What you eat (and don’t eat) has a direct impact on your skin and hair. Load up on junk food and you’ll notice break outs, dull-looking skin and hair that appear dehydrated and unhealthy.

What green smoothies can do for you: The essential nutrients in green smoothies will help lock moisture in your hair and skin cells, making them look hydrated and healthy. These drinks can also help calm puffy and red skin, thus delaying appearance of sagging and wrinkles.

Are you enthusiastically dusting off your blender yet? Hold on.

You need recipes.

But… There are loads of smoothie experts and recipes online so you just need to browse a bit and search for a few that appeal to you and you’re all set for your health-in-glass journey. Right?

WRONG! These ‘so-called’ experts and many of the online smoothie diet programs can actually cause you to GAIN WEIGHT.

What you can expect in commercial smoothies and some online recipes:

Reduced metabolism: Many online and commercial smoothie recipes are way too low in calories. Fewer calories = faster weight gain? Nope, that’s a very, very flawed equation. You see, restricting your calorie intake can, in the long run, seriously slow down your metabolic rate. This means that your body will now be burning fewer calories — guess where any extra calories will end up? Right: on your hips, thighs, belly, under chin or arms…

More cravings: To keep cravings at bay you need the right balance of macronutrients — something it seems those people who designed online smoothie recipes are unaware of! Many of their recipes are sugar bombs that will cause your insulin levels to spike and come crashing down shortly after. That’s when these irresistible sugar cravings kick in.

Increased inflammation: Browse around and you’ll see many smoothie recipes calling for dairy or soy products, two known allergens that can worsen inflammation and make it harder for you to lose weight.

An unnecessary hole in your budget: No, you don’t need fancy superfoods like green powders, maca powder or goji berries to help you feel and look better. And not enough research has been done to prove the efficacy of these products. Why waste your hard earned money?

Increased cardiovascular and diabetes risks: Before you go ‘Come on!’ hear me out. Recipes that call for certain nectars or syrups are actually encouraging you to consume high-fructose corn syrup masquerading as a health food. Consuming too much fructose from these ‘foods’ increases body fat accumulation, insulin resistance and triglyceride levels.

Don’t play the Russian roulette with your health

My smoothie recipes have been carefully designed to protect your muscle mass from ‘melting’ away while eradicating flab healthily. You’ll also experience better moods, more restful sleep and improved mental alertness on our smoothie diet.

Whether you are just trying to lose the last 5–10 lbs or you want to lose 30 lbs or more, I encourage you to watch this FREE video presentation and try my Smoothie Diet Program to see how effective detox smoothies for weight loss can be.

8 Easy Ways to Get More Protein in Your Smoothies

Getting more protein in your smoothies isn’t hard, if you know the right ingredients to use. Protein is one of the three macronutrients that we need in our diet in order to build muscle and tissue, grow hair, produce necessary antibodies, and more. Although it’s a huge buzzword in the bodybuilding world for those looking to bulk up and gain muscle, it’s also important for the lay exerciser, athlete, child, and elderly person as well.

Protein Needs

Essentially, everyone’s needs will be different in regards to protein intake based on activity level, but across the board, the RDA (or Recommended Daily Allowance) for protein is 0.8 grams per kilogram of body weight. This recommendation is taking into consideration overall bodily functions, and the amount of protein that one would need to consume in order to be healthy. Think of it as a minimum goal — and not exactly a specific total of how much you should eat during the day.

To break down this intake, look at it this way: take your weight in pounds and divide it by 2.2; this will give you your weight in kilograms. For example, if someone was 155 pounds and divided that by 2.2, the total would be 70.5 kilograms. From there, multiply by 0.8, and that equals 56 grams of protein that should (at least) be consumed each day for someone of that weight.

How to Eat Enough Protein

Even with these totals, it can be confusing — and oftentimes a challenge — to get in the full spectrum of protein intake during the day. Many people think that getting more protein means eating more meat…and you can most certainly reach your intake this way. However, there are other sources of protein that are high in quality and full of other nutrients that your body needs as well, such as nuts, avocados, pumpkin seeds, and certain vegetables.

With the hustle and bustle of life and hectic schedules, it can be difficult to be able to hit our macronutrient goals each day in order to stay healthy…and that’s where smoothies can come into play. Smoothies are an excellent way to incorporate protein into your diet, and can help round out a full nutrient-dense meal plan. And bonus — all you need is to have a great blender that can mix up all your ingredients at once; that way, you can be out the door and on your way with a healthy meal!

Get More Protein in Your Smoothies

Let’s look at several different ways that you can incorporate more protein into your smoothies, and satisfy your hunger while getting in the proper nutrients your body needs.

Almond Butter

A variation of the classic peanut butter, this nut butter contains a higher amount of essential fatty acids that the body needs…. however, don’t let this fool you! Almond butter contains heart healthy unsaturated fat, and plenty of calcium, magnesium, and iron. With four grams of protein in two tablespoons, almond butter packs a ton of protein into a small serving size…and because the serving is small, you can add more of it to your vanilla protein smoothie!

Chia seeds

These tiny black seeds contain high amounts of antioxidants and minerals, and contain over 16 grams of protein in 3.5 ounces. Also packing a punch with all of the essential amino acids — and therefore making chia seeds a high-quality protein choice — these little seeds are perfect for throwing into your chocolate protein smoothie to help keep you full!

Hemp seeds

Technically considered a nut, hemp seeds are a fantastic protein source, with over 25% of their overall calories coming from protein. Also known for being a great source of phosphorus and vitamin E, hemp seeds are a perfect plant-based protein source to put in your morning smoothie.

Greek yogurt

Considered to be much healthier that regular yogurt — and with the added nutritional benefits of probiotics and healthy gut bacteria — Greek yogurt is an excellent punch of protein to work into your smoothies! Along with having a hefty amount of calcium in each serving, Greek yogurt has almost twice as much protein as regular yogurt, and with less than half of the sugar.

Protein Powders

Made most often in the form of whey, pea, soy, or casein, protein powders are an excellent way to add complete proteins to your diet. Known for being a convenient and easy way to get your protein intake, protein powders can be added in with milk, water, or whatever liquid you’re using in your smoothie! Check out the 10 most popular protein powders here.

Quinoa

A touted gluten-free whole grain source, quinoa is high in protein (typically over 8 grams in one cup), and can be a tasty and filling way to add protein and fiber to your smoothie. If you’re using quinoa in a smoothie it can be cooked or uncooked, depending on your smoothie consistency preference.

Peanut butter powder

Often seen next to jars of actual peanut butter, peanut butter powder is basically crushed peanuts that have had their fats and oils removed. In the end, you’ll still get the taste of the peanut butter — but without all the added calories! PB2 is a great option, and will give you up to 6 grams of protein in 2 tablespoons…perfect for adding to your smoothie for some extra fuel!

Pumpkin seeds

Full of nutritional benefits, pumpkin seeds are high in both protein and fiber — both of which are necessary in order to feel full and maintain a healthy weight. You can blend pumpkin seeds up in your blender until they’re smooth, or sprinkle them on top as you’re headed out the door. With over 32 grams of protein in a 100-gram serving, pumpkin seeds are the perfect addition to your smoothie!

All of these ingredients can be mixed and matched together in order to create the perfect smoothie recipe — so go ahead and try different combinations! Remember that if you’re running low on time or ingredients, you can always substitute with a high-quality protein powder in your smoothie to get the full range of nutritional benefits. It’s always good to use food sources for your protein though — and all of these ingredients (and more) can help to keep you full, healthy, and powered throughout your day!

Get 21 Days Of Nutritionally Balanced Smoothies!

If you want a done-for-you smoothie plan with all the nutrients you body needs, check out the 21 Day Smoothie Diet Plan which includes a 3 day detox plan complete with shopping lists, recipes and more. Watch the short video below for more info.