HomeNewsHealthThe Smoothie Diet (Updated) Reviews 2022

The Smoothie Diet (Updated) Reviews 2022

The health coach Drew Sgoutas’ 21-Day Smoothie Diet says that substituting some of your meals with smoothies would result in quick and effortless weight loss. Similar to many weight-loss strategies, the details, even stringent diets like this one, are critical.

Smoothies can help you shed pounds when combined with a healthy diet. However, the foods, portion size, and overall eating plan make all the difference. 2 A smoothie diet, on the other hand, may still not work for every person as a long-term weight loss option.

Sgoutas devised the 21-Day Smoothie Diet to assist his clients in losing weight. The 21-Day Smoothie Diet recommends eating normally (yet “healthily”) one day per week and gives a food list for that day. Scouts recommend repeating the 21-day cycle whenever you want to lose weight. However, limited research demonstrates that a smoothie diet is an efficient weight loss technique. 

In the short run, following this diet might lead to a reduction in body weight. However, to keep the weight off, people may need to maintain the diet beyond 21 days. This is not a healthy choice for the long-term since it means that crucial food categories that provide critical nutrients are continually limited.

It is possible that your body will not get the right number of calories, carbs, protein, and good fats from two homemade meal-replacement smoothies each day in addition to a regular meal. Diets that call for meal replacements are notoriously difficult to stick to over the long term since the reserves seldom provide the same sense of satisfaction as regular meals.

Why we need a The Smoothie Diet: 21-Day Rapid Weight Loss Program

 Easy to read and does not need a lot of time. You may always create your green smoothie first thing every morning or even 5 minutes before you intend to drink it.

Green smoothies are high in minerals and vitamins. Smoothies are the best way to obtain your daily fruits and veggies in liquid form. It is a simple method to live a better life by including required fruits and greens in your daily diet.

The smoothie diet is effective, but it must be balanced. Smoothies should not be used to supersede all meals. It is proposed by nutritionists that you do not replace all of your meals with smoothies. If you try to replace your meals with smoothies, you will likely abandon the smoothie diet challenge.

Regular smoothies, in general, comprise 300 to 400 calories. If you replace smoothies for breakfast, lunch, and supper, you will most likely ingest 12k to 14k calories each day in smoothies. 

Men require at least 15k calories daily, while women require at least 1200 calories. You will feel hungry if you consume fewer calories than necessary.

Nutritionists do not propose a low-calorie diet that restricts your daily caloric intake. A low-calorie diet that replaces all meals with smoothies can frustrate your weight-loss efforts.

Your body may go into famine mode, which is beneficial for survival but not for weight loss. Smoothies are a terrific method to get extra nutrients in your diet, but they are not a comprehensive source of nutrition for your body.

If you supplant all of your meals with smoothies, your body may become deficient. Some deficits can be avoided by eating specific greens and fruits. Iron and calcium deficits, for example, can be alleviated by using a substantial amount of Kale in your green smoothies.

What Are Your Options?

The 21-Day Smoothie Diet requires participants to prepare and consume two daily smoothies as meal substitutes. The smoothie contents vary, with a focus on fruits and vegetables, as well as healthy fats and protein.

The diet provides some assistance on the one solid-food meal per day that adherents are urged to consume (including what to eat and some “whole food” dishes) and advice for low-sugar but high-fiber snacks. You may also eat one day each week regularly as long as the meals follow the guidelines. For 3 days, the strict “detox” diet substitutes all 3 daily meals of your day with smoothies. You’ll take two meal-replacement smoothies, one regular meal, plus a few snacks during the 21-day plan. Though it is not part of Sgoutas’ “official” smoothie diet, some prepare for a “flex day” to help the diet last longer.

Scouts, on the other hand, note that if the mealtimes are too heavy in calories, the diet is unlikely to be helpful for weight loss. It’s also worth noting that this diet isn’t appropriate for people with food allergies.

What to have

  • Lots of vegetables and fruits 
  • A nutritious meal once a day

What to Avoid

  •  No stable food for two meals each day

The recipes in the 21-Day Smoothie Diet feature plenty of fruits and vegetables, are low in calories, and contain vital phytonutrients. While fruit includes beneficial elements, it also includes naturally present sugar, which might not be suitable if you attempt to minimize sugar intake. Some smoothie recipes also call for honey, which adds even more sugar.

Furthermore, most of the diet’s smoothies are low in protein and, in some cases, deficient in beneficial fats. Scouts stress the need to have adequate protein throughout the day, recommending at least 50 grams daily by eating a bit with each meal and snack. 

However, some people, particularly those who don’t invest much time in meal planning, may find it challenging to achieve their daily protein needs on this plan.

If you use a smoothie as a meal replacement, ensure it has all three macronutrients: protein, fat, and carbohydrates. You could seek advice from a nutritionist or qualified dietician for more information. However, they will most likely advise you to forego a smoothie-based diet in favor of other, better options.

Advantages and disadvantages


  • Fruits and vegetables are prioritized; 
  • There is less calorie counting and meal tracking


  • Restrictive
  • High in sugar 
  • Time-consuming preparation 
  • Not Sustainable
  • Lacks scientific proof

The attached e-book explains many of the Smoothie Diet’s rules and guidelines. While it may appear straightforward, making 2 or 3 smoothies daily takes time. And while you can easily prepare a breakfast smoothie for a quick and healthy morning, having a smoothie for lunch is more challenging if you’re far from home and don’t have access to your components and a blender.

Is the Smoothie Diet a Good Option for You?

Fruit smoothies often include calories from carbohydrates and a tiny amount of fat. However, they must also include a good dose of lean protein to create a very good meal. Protein aids in the development of muscle, which is required for a healthy metabolism. A smoothie diet would almost certainly fall short of your daily protein requirements.

Smoothie Diet Benefit

Smoothie diets, such as the 21-Day Smoothie Diet, are popular, but it also has parallels with other short-term, low-calorie, meal-replacement diets, such as SlimFast. Be advised that these diets do not adhere to expert recommendations for healthy eating patterns. 

Creating a calorie deficit is frequently the most effective and long-term approach to reducing weight. However, a healthy daily calorie goal differs for everyone due to age, gender, weight, and activity level.

Health Advantages

People are likely to lose weight quickly when they begin the 21-Day Smoothie Diet since they are decreasing calories. However, replacing meals with liquids and living on so few calories is not something most individuals can safely do for an extended period.

Health Dangers

There is no solid scientific evidence to support the concept of detox diets, partly because there is no precise definition of what a “detox diet” does.The body “detoxifies” itself spontaneously through digestion and excretion. Detoxification is an essential function of organs such as the liver and kidneys. Thus, this cannot be accomplished by any single food or food combination.

The Smoothie Diet’s high sugar content may be problematic for persons with certain health issues (which is why it is not suggested for diabetes patients). 7 Furthermore, if you lose weight too quickly, you may lose muscle mass. And if a person who is on a weight-loss plan returns to their previous eating habits and multiplies their number of calories, they are doubtful to sustain their weight loss in the long run. This might be why the e-book recommends continuing the 21-day diet as needed.

Remember that “detox” diets are inappropriate for everyone, including children, pregnant and nursing women, and anyone with certain medical issues. Before beginning any diet, consult with your health professional first.

Frequently asked question

Is it possible for me to slim down if I just consume smoothies?

If you plan to drink nothing but smoothies for an extended period, you will probably experience a loss of muscle rather than fat. This is significant because the lean muscle can burn more fat than other types of muscle, so if you lose muscle while you try to lose weight, your efforts will be less successful. Water and fiber make up most of the composition of fruits and vegetables.

What are the consequences of the program failing after 21 days?

If customers don’t get the results they want after following the Smoothie Diet for the recommended amount of time, they may restart the program numerous times to achieve the desired results. The user will get the knowledge necessary to repeat the procedure with the same scrumptious results they had first experienced. As you continue to use the software, you should be able to determine what aspects work well for you and which do not as you progress.

If you discontinue the diet, would you immediately start to put on weight?

No, that’s not always the case. This program aims to facilitate healthy weight reduction in its participants to enhance their overall health. According to scientific research, it takes around three weeks to break any form of habit, which may be why many individuals said they did not miss their sugar cravings after completing their first round with this program. Because consuming smoothies may be readily incorporated as a daily habit for users, users can continue to reap the advantages even after the diet’s first phase has been completed. If you follow the program’s recommendations and continue to utilize them after you stop, you should be able to keep your gains.

If you have diabetes, would you be able to follow the Smoothie Diet?

Because the developer is not a physician, customers may wish to consult with a qualified medical practitioner to determine whether or not the recipes they want to follow are appropriate for their specific medical conditions. It is not apparent whether or not those who have diabetes type I or type II would benefit from following the Smoothie Diet.

Is it simple to stick to the regimen for the Smoothie Diet?

Yes. In fact, those who lead active lives and have a lot to keep up with will probably discover that smoothies are much simpler to include in their daily routine than most other diet meals. The user must know how to operate a blender, and any blender will suffice in this case. The shopping lists are full of items that are simple to get and do not need as much of a financial investment as some other programs do.


Even if the e-book “The Smoothie Diet” provides recommendations for recipes, you should nevertheless prepare your own healthy smoothies and think about how you might include them in a sensible and well-balanced eating plan. If you want the best possible outcomes, you should weigh each component and add the calories in your drink.

This might help you avoid a common mistake much make while trying to lose weight: misinterpreting the effect of liquid calories. Remember that being on a short-term or long-term diet may not be necessary for you and that many diets, particularly long-term ones, simply do not provide the desired results.

We do not endorse fad diets or other methods of weight reduction that are not sustainable; nevertheless, we provide the facts so that you may make an educated choice that is tailored to your specific dietary requirements, genetic make-up, financial situation, and weight loss goals. 

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