The21DaySmoothieDiet:IsitaHealthy WeightLossDiet?
In recent years, smoothie diets have become increasingly popular as a way to lose weight and improve overall health. One such diet is the 21 Day Smoothie Diet, which involves consuming only smoothies for three weeks. While some proponents of the diet claim that it is a healthy and effective way to shed pounds, others have raised concerns about its potential risks and sustainability. In this article, we will explore the 21 Day Smoothie Diet in depth and examine whether it is a safe and healthy weight loss option.
21 Day Smoothie Diet
The Smoothie Diet: Transform Your Body in Just 21 Days with a Delicious and Nutritious Rapid Weight Loss Program"
The 21 Day Smoothie Diet is a weight loss diet created by Drew Sgoutas, a Health Coach and selfproclaimed nutrition expert. He developed this diet plan to help his clients lose weight in a healthy way and keep the weight off longterm. Drew also claims that replacing meals with smoothies can teach your body to crave healthy foods instead of sugar. The focus of the diet is on consuming more healthy fruits and vegetables and taking a break from processed foods. Since the creator claims that this diet is healthy, he states that it is not a fad diet. However, the Centers for Disease Control and Prevention says that fad diets are any diet that promises fast weight loss results [1].
The 21 Day Smoothie Diet plan is available as an ebook. It includes smoothie recipes, meal and snack tips, and shopping lists. The general guidelines of the diet are to replace two meals each day with a smoothie while also being allowed to eat one regular meal and two snacks each day.
What You Eat on the 21 Day Smoothie Diet
To follow the 21 Day Smoothie Diet, you are instructed to replace two of your meals, usually breakfast and lunch, with smoothies each day. You can also eat one regular lowcalorie meal and two lowcalorie snacks each day. The smoothie recipe ingredients vary in each recipe, but each smoothie contains fruits and vegetables. Some recipes have a small amount of protein and healthy fat.
There is an option to begin the 21 day diet with a 3day detox. For the 3day detox, you replace three meals a day with smoothies and only eat two lowcalorie snacks. You do not eat a regular meal.
Healthy Smoothie Recipe Examples
Here are some examples of healthy smoothie recipes that may be similar to t hose in the 21 Day Smoothie Diet plan [9].
Kale Smoothie
Ingredients
2 cups kale leaves
1 banana (chopped and frozen)
1 cup blueberries
½ lowfat milk (or milk substitute)
Directions
Add all ingredients to your blender and blend until smooth.
Chocolate Peanut Butter Banana Smoothie
Ingredients
4 oz soy, almond, or nonfat milk
2 tbsp natural peanut butter
1 banana (chopped and frozen)
1 tbsp cocoa powder (unsweetened)
1 packet of Splenda
2/3 cups of ice
Directions
Add all ingredients to your blender and blend until smooth enough to drink.
Blueberry Antioxidant Smoothie
Ingredients
1 cup blueberries
1/2 banana (chopped and frozen)
1 handful of spinach
½ cup plain yogurt (or nondairy yogurt)
½ lowfat milk (or milk substitute)
Directions
Add all ingredients to your blender and blend until smooth enough to drink.
Mango Papaya Smoothie
Ingredients
1 cup mango
1 cup papaya
1 handful of spinach
½ cup plain yogurt (or nondairy yogurt)
½ lowfat milk (or milk substitute)
2 tbsp fresh lime juice
¼ tsp almond extract
Directions
Add all ingredients to your blender and blend until smooth enough to drink.
Potential Benefits
Weight Loss
There are claims that the 21 Day Smoothie Diet may help you lose weight quickly. The main reason that this diet may help you lose weight is because it is a lowcalorie diet. When you eat a lowcalorie diet, you have a caloric deficit. A caloric deficit of 500 to 1000 calories less than your needed daily caloric intake for weight maintenance is necessary to lose one to two pounds in a week [2]. You can use a calorie calculator to find out how many calories you need to eat to lose weight.
The 21 Day Smoothie Diet book says that you do not need to count calories when following the diet plan but claim that the diet is roughly 1,500 calories a day. Overall, it is not the smoothies themselves that help you lose weight. It is the caloric deficit in your energy consumption.
Detox
There is an option to begin the diet with a 3day detox plan, where you replace three meals every day with smoothies and eat two lowcalorie snacks each day. Detox plans generally suggest that they can help remove toxins from your body and help you lose weight because they cleanse your digestive system and prepare it for nutrient absorption [3].
Typically, detox diets only allow you to drink smoothies with strict ingredient guidelines, and snacks would not be allowed. There is also a lack of studies showing that detox diets are safe and effective in what they claim [3]. While this diet claims that drinking smoothies can help you detox, the research is inconclusive.
Reduced Sugar Cravings
Substituting fruit for sugar can reduce your sugar cravings because your body digests fruit slower than artificial sugars, leaving you more satisfied [7]. However, research suggests that eating whole fruit is more effective than drinking fruit drinks, such as smoothies [5].
It is also important to recognize if the smoothie recipes include added sugar alternatives, such as Splenda or honey, they may increase your sugar cravings [7].
Increased Nutrition Intake
According to USDA 20202025 Dietary Guidelines for Americans, 90% of Americans do not eat the recommended daily amount of vegetables, and 80% do not eat the recommended daily amount of fruit [6]. The USDA recommends that adults eat 2 ½ cups of vegetables and 2 cups of fruit each day (based on a 2,000 calorie/day diet) [6].
If you do not meet these daily recommendations, drinking smoothies can be an easy way to add more fruits and vegetables to your diet.
Increased Fiber
The USDA recommends that adults consume 14 grams of fiber per 1,000 calories of their recommended daily caloric intake [6]. It may be hard to consume enough fiber you do not eat enough fruits, vegetables, and whole grains [6]. Drinking smoothies packed with fruits and vegetables can help you meet the guidelines for fiber consumption [4]. Consuming the recommended amount of fiber can reduce your risk for coronary heart disease and chronic illnesses [4,6]. Consuming more fiber can also improve your digestion [4].
Other Benefits
The 21 Day Smoothie Diet is an easy diet plan to follow. If you purchase the book, you are provided with the smoothie recipes and weekly shopping list. You also do no need to count calories when following the diet.
Another benefit is that it is not a liquid diet. You are allowed to eat one solid meal an snacks, making the diet more sustainable for the full 21 days than other diets.
Potential Risks
You May Drink Too Many Calories
If you do not follow smoothie recipes or count the calories of your smoothies, you could potentially drink too many calories, especially if you are adding ingredients without measuring. Healthy fats and proteins are caloriedense, and adding them to
your smoothies without measuring will increase the calories of your smoothie.
It is also easy to underestimate the number of calories in a liquid form since it appears as a smaller amount than the ingredients would be unblended. If you r smoothies are too high in calories, you might not lose weight.
Increased Blood Sugar
Fruit is naturally high in sugar. Even though fruits contain natural sugars, they still have the potential to spike blood sugar levels [4]. Consuming too much fruit can be risky for people with type II diabetes [4]. Anybody who needs to monitor their blood sugar levels should not begin a smoothie diet without consulting their doctor first.
Some recipes also include added sugar substitutes, such as artificial sweeteners and honey, which can also raise blood sugar levels.
Lacking Nutrients
Even though smoothies are packed with fruits and vegetables, following the 21 D ay Smoothie Diet may leave you lacking protein and fats since smoothies are not
nutrient complete. Aside from drinking smoothies, you are allowed to eat one solid meal and two snacks. However, the meals and snacks may not provide enough protein and fats unless they are carefully selected to contain those nutrients.
According to USDA guidelines, adults need to consume 5 ½ ounces of protein each day and have a total lipid consumption of at least 1035% of daily caloric intake (based on a 2,000 calorie/day diet) [6]. Since smoothies are low in protein and fat, you would need to eat enough protein and fats in the one daily meal and two snacks
You may be Hungry
Liquids are not as filling as solid foods since liquids are digested faster than solids. Studies have shown that eating a fresh fruit salad is much more filling than drinking fruit smoothies, even if the calorie consumption is the same [5].
Lowcalorie diets generally leave you hungry because you eat fewer calories than you need to maintain your weight. The USDA recommends that adult women consume between 2,000 and 2,400 calories per day and that adult men consume between 2,400 and 2,800 calories per day to maintain body weight [6]. A caloric deficit higher than the recommended 500 to 1,000 calories per day for weight loss wi cause hunger [2].
Other Risks
There is a lack of evidence the 21 Day Smoothie Diet is safe and effective, and it does not follow the USDA guidelines of a balanced diet [6]. Due to this, it is not a sustainable diet, and it is not safe to follow long term.
Frequently Asked Questions
Can you lose weight just by drinking smoothies?
Drinking only smoothies may cause weight loss. But, this depends on the num ber of calories you are consuming each day. If you have a caloric deficit, then weight loss is likely.
What will happen if I only drink smoothies for a week?
Can a smoothie replace a meal?
Depending on the number of calories in the smoothies, you may lose, maintain, or gain weight in a week. If the smoothies you drink are very low in calories, you would likely experience weight loss, hunger, fatigue, and other potential risks. For a smoothie to completely replace a meal, the smoothie would need to contain enough calories and nutrients. Smoothies with fruits, vegetables, a source of protein and a source of fats may provide an adequate number of calories and nutrients needed to replace a meal.
Wrapping Up
While the 21 Day Smoothie Diet may appear harmless, there is a lack of scientific evidence to support the claims. Following the diet may help you lose weight, but this is due to the lowcalorie consumption, not the smoothies themselves. There is also no proof that drinking smoothies can detox your digestive system or retrain your bod to crave healthy foods. Following the diet may also cause nutrient deficiencies. In order for smoothies to replace a meal, they must contain enough protein, fats, and carbohydrates to support your body’s function.
The bottom line is that no diet is magic. Healthy weight loss is an ongoing lifestyle that consists of eating a healthy balanced diet, eating enough calories to sustain you body, and engaging in regular physical activity [8]. If you are looking into doing the 21 Day Smoothie Diet, discuss the diet with your doctor or a registered dietician before you begin, as it may put your health at risk.
"Are you tired of fad diets that leave you feeling hungry and unsatisfied? Find out if the 21 Day Smoothie Diet is the healthy and sustainable weight loss solution you've been searching for!"
