Smoothie Diet: Benefits, Foods, And Side Effects
Explore the nutritional perks and potential pitfalls of this meal replacement plan.
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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.
Smoothies are simple to prepare and taste delicious. However, the Smoothie Diet has its own restrictions, benefits, and disadvantages. This article takes you through everything you need to know about this diet, including the foods to include and avoid, sample diet plans, and the potential side effects of the diet. Continue reading.
- 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, though in a supposedly healthy manner. It 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.
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 NIDDMi 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 phytochemicalsi 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 radicali 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:
Foods To Eat | Foods To Avoid |
Fruits, such as bananas, apples, oranges, and berries | Processed meats, such as bacon, ham, pepperoni, and salami |
Vegetables, such as spinach, kale, carrots, and broccoli | Refined grains, such as white rice, white bread, and tortillas |
Protein-rich foods, such as eggs, chicken, salmon, tofu, legumes, and Greek yogurt | Processed and baked foods, such as burgers, French fries, cookies, and cakes |
Whole grains, such as brown rice, quinoa, oats, and buckwheat | Dairy products, such as full-fat milk, cheese, and butter |
Nuts and seeds, such as almonds and chia seeds and any nut butter | Carbonated and sugary drinks |
Plant-based beverages, such as almond milk, coconut milk, oat milk, and coconut water | Sugary sauces and spreads |
Herbs and spices, such as ginger, mint, and cinnamon | |
Flavor additives, such as unsweetened cocoa powder, vanilla extract, and honey |
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
Day | Breakfast | Lunch | Dinner |
Day 1 | 1 glass of green detox smoothie | 1 glass of berry yogurt smoothie | 3 oz of grilled chicken breast with a cup of salad |
Day 2 | 1 glass of carrot ginger smoothie | 1 glass of mango pineapple smoothie | 3 oz of baked salmon with a cup of steamed vegetables |
Day 3 | 1 glass of peanut butter banana smoothie | 1 glass of avocado cilantro smoothie | 2 scrambled eggs with a cup of sauteed spinach and tomatoes |
Day 4 | 1 glass of cucumber mint smoothie | 1 glass of strawberry kale smoothie | 2 cups of tofu and vegetable salad |
Day 5 | 1 glass of blueberry spinach smoothie | 1 glass of orange carrot smoothie | 2 spinach omelets with a cup of salad |
Day 6 | 1 glass of beetroot berry smoothie | 1 glass of banana almond smoothie | 2 cups of lentil and vegetable soup with a cup of salad |
Day 7 | 1 cup of cooked banana cinnamon oatmeal | 2 cups of Mediterranean salad | 3 oz of grilled shrimp with a cup of sauteed asparagus and quinoa |
21-Day Smoothie Diet Plan
Day | Breakfast | Lunch | Dinner |
Day 1 | 1 glass of spinach kale detox smoothie | 1 glass of carrot ginger smoothie | 1 spinach multi-grain wrap with a cup of green salad |
Day 2 | 1 glass of banana protein smoothie | 1 glass of spinach avocado smoothie | 2 scrambled eggs with a cup of sauteed vegetables |
Day 3 | 1 glass of blueberry almond smoothie | 1 glass of mango pineapple smoothie | 3 oz of baked salmon with a cup of steamed spinach |
Day 4 | 1 glass of strawberry banana smoothie | 1 glass of apple yogurt smoothie | 3 oz of grilled chicken breast with a cup of steamed broccoli |
Day 5 | 1 glass of chocolate banana smoothie | 1 glass of savory buttermilk and mango smoothie | 2 cups of lentil and vegetable soup with a cup of salad |
Day 6 | 1 glass of oatmeal cinnamon smoothie | 1 glass of zucchini chocolate smoothie | 1 vegetable multigrain wrap with a cup of sauteed asparagus |
Day 7 | 1 cup of cooked banana cinnamon oatmeal | 2 cups of Mediterranean salad | 3 oz of grilled tofu and a cup of vegetable salad |
Day 8 | 1 glass of cucumber and kiwi smoothie | 1 glass of carrot nutmeg smoothie | 3 oz of grilled shrimp with a cup of sauteed asparagus and quinoa |
Day 9 | 1 glass of pineapple orange smoothie | 1 glass of cucumber honeydew smoothie | 2 cups of vegetable soup with a cup of green salad |
Day 10 | 1 glass of peanut butter strawberry smoothie | 1 glass of mango yogurt smoothie | 3 oz of lemon garlic roasted chicken with half a cup of brown rice |
Day 11 | 1 glass of pina colada smoothie | 1 glass of apple banana smoothie | 1 cup of creamy mushroom risotto with a cup of salad |
Day 12 | 1 glass of apple oat smoothie | 1 glass of coffee banana smoothie | 1 cup of vegetable curry with half a cup of brown rice and a cup of salad |
Day 13 | 1 glass of green tea mango smoothie | 1 glass of pea and mint smoothie | 1 chili bean multi-grain wrap with a cup of salad |
Day 14 | 1 veggie omelet with a tablespoon of homemade ketchup | 1 cup chickpea and spinach curry with a cup of salad | 1 cup of Thai Red Curry with half a cup of brown rice |
Day 15 | 1 glass of choco-berry smoothie | 1 glass of celery and cucumber smoothie | ½ cup of chicken alfredo pasta with a cup of salad |
Day 16 | 1 glass of tomato basil smoothie | 1 glass of butternut squash spice smoothie | 1 cup of eggplant parmesan with a cup of sauteed greens |
Day 17 | 1 glass of peach yogurt smoothie | 1 glass of savory spinach tomato smoothie | 2 cups of creamy tomato basil soup with a slice of multigrain garlic bread |
Day 18 | 1 glass of apple carrot smoothie | 1 glass of spicy spinach tomato smoothie | 1 cup of Moroccan chickpea stew with half a cup of vegetable quinoa |
Day 19 | 1 glass of raspberry lemonade smoothie | 1 glass of vanilla yogurt smoothie | 2 tofu stuffed bell peppers with a cup of salad |
Day 20 | 1 glass of chocolate almond smoothie | 1 glass of kiwi coconut smoothie | 1 cup of veggie-loaded pesto pasta |
Day 21 | 1 avocado toast with 1 poached egg | 2 cups of avocado and black bean salad | 1 cup of tofu and vegetable stir-fry with half a cup of brown rice |
30-Day Smoothie Diet Plan
Day | Breakfast | Lunch | Dinner |
Day 1 | 1 glass of green detox smoothie | 1 glass of coffee banana smoothie | 2 cups of vegetable curry with half a cup of brown rice and a cup of salad |
Day 2 | 1 glass of carrot ginger smoothie | 1 glass of pea and mint smoothie | 1 chili bean multi-grain wrap with a cup of salad |
Day 3 | 1 glass of peanut butter banana smoothie | 1 glass of spicy spinach tomato smoothie | 1 cup of Thai red curry with half a cup of brown rice |
Day 4 | 1 glass of cucumber mint smoothie | 1 glass of celery and cucumber smoothie | ½ cup of chicken alfredo pasta with a cup of salad |
Day 5 | 1 glass of blueberry spinach smoothie | 1 glass of butternut squash spice smoothie | 1 cup of eggplant parmesan with a cup of sauteed greens |
Day 6 | 1 glass of beetroot berry smoothie | 1 glass of savory spinach tomato smoothie | 2 cups of creamy tomato basil soup with a slice of garlic bread |
Day 7 | 1 veggie omelet with a tablespoon of homemade ketchup | 2 cups of avocado and black bean salad | 1 cup of Moroccan chickpea stew with ½ cup of vegetable quinoa |
Day 8 | 1 glass of green tea mango smoothie | 1 glass of carrot ginger smoothie | 2 tofu stuffed bell peppers with a cup of salad |
Day 9 | 1 glass of avocado lemon smoothie | 1 glass of spinach avocado smoothie | 1 spinach wrap with a cup of green salad |
Day 10 | 1 glass of berry smoothie | 1 glass of mango pineapple smoothie | 2 scrambled eggs with a cup of sauteed vegetables |
Day 11 | 1 glass of tomato basil smoothie | 1 glass of apple yogurt smoothie | 3 oz of baked salmon with a cup of steamed spinach |
Day 12 | 1 glass of choco nut smoothie | 1 glass of savory buttermilk and mango smoothie | 3 oz of grilled chicken breast with a cup of steamed broccoli |
Day 13 | 1 glass of apple carrot smoothie | 1 glass of zucchini chocolate smoothie | 2 cups of lentil and vegetable soup with a cup of salad |
Day 14 | 1 cup chia seed-berry pudding | 1 cup chickpea and spinach curry with a cup of salad | 1 vegetable wrap with a cup of sauteed asparagus |
Day 15 | 1 glass of chocolate almond smoothie | 1 glass of carrot nutmeg smoothie | 2 cups of tofu and vegetable salad |
Day 16 | 1 glass of matcha green tea smoothie | 1 glass of coffee banana smoothie | 3 oz of grilled shrimp with a cup of sauteed asparagus and quinoa |
Day 17 | 1 glass of green detox smoothie | 1 glass of pea and mint smoothie | 1 cup of vegetable curry with ½ cup of brown rice and a cup of salad |
Day 18 | 1 glass of carrot ginger smoothie | 1 glass of spicy spinach tomato smoothie | 1 chili bean wrap with a cup of salad |
Day 19 | 1 glass of peanut butter banana smoothie | 1 glass of celery and cucumber smoothie | 1 cup of Thai red curry with ½ cup of brown rice |
Day 20 | 1 glass of cucumber mint smoothie | 1 glass of butternut squash spice smoothie | ½ cup chicken alfredo pasta with a bowl of salad |
Day 21 | 2 whole-grain pancakes with ½ cup of fresh fruits | 1 roasted vegetable quinoa bowl | 1 cup of eggplant parmesan with a cup of sauteed greens |
Day 22 | 1 glass of beetroot berry smoothie | 1 glass of carrot-orange smoothie | 2 cups of creamy tomato basil soup with a slice of garlic bread |
Day 23 | 1 glass of cucumber kiwi smoothie | 1 glass of blueberry and spinach smoothie | 1 spinach wrap with a cup of green salad |
Day 24 | 1 glass of green tea mango smoothie | 1 glass of carrot ginger smoothie | 2 scrambled eggs with a cup of sauteed vegetables |
Day 25 | 1 glass of green tea mango smoothie | 1 glass of spinach avocado smoothie | 3 oz of baked salmon with a cup of steamed spinach |
Day 26 | 1 glass of avocado lemon smoothie | 1 glass of mango pineapple smoothie | 3 oz of grilled chicken breast with a cup of steamed broccoli |
Day 27 | 1 glass of berry smoothie | 1 glass of apple yogurt smoothie | 2 cups of lentil and vegetable soup with a cup of salad |
Day 28 | 1 avocado toast with 1 poached egg | 2 cups of butternut squash and lentil soup with a cup of salad | 1 lentil vegetable wrap with a cup of sauteed asparagus |
Day 29 | 1 glass of choco nut smoothie | 1 glass of zucchini chocolate smoothie | 2 cups of tofu and vegetable salad |
Day 30 | 1 glass of raspberry lemonade smoothie | 1 glass of banana cinnamon smoothie | 3 oz of grilled shrimp with a cup of sauteed asparagus and quinoa |
7-Day Smoothie Diet For Weight Loss
Day | Breakfast | Lunch | Dinner |
Day 1 | 1 glass of chia berry protein smoothie | 1 glass of mint watermelon smoothie | 2 cups of grilled vegetable and quinoa salad with ½ bowl of fruit yogurt |
Day 2 | 1 glass of almond and date smoothie | 1 glass of blueberry spinach smoothie | 1 cup of veggie-loaded zucchini pesto noodles |
Day 3 | 1 glass of spinach and banana smoothie | 1 glass of orange grapefruit smoothie | 3 oz of stir-fried tofu with ½ cup of boiled broccoli |
Day 4 | 1 glass of strawberry kiwi smoothie | 1 glass of pineapple and kale smoothie | 2 cups of spicy chickpea and kale soup with a cup of sauteed vegetables |
Day 5 | 1 glass of cucumber mint smoothie | 1 glass of pomegranate and berry smoothie | 2 cups of butternut squash soup with a slice of whole-wheat bread |
Day 6 | 1 glass of peachy oatmeal smoothie | 1 glass of cranberry apple smoothie | 1 tofu edamame buddha bowl |
Day 7 | 1 veggie omelet with a tablespoon of homemade ketchup | 1 cup of chickpea and spinach curry with a cup of salad | 3 oz of grilled chicken with a cup of boiled vegetables |
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 for some healthy and mouth-watering recipes for the smoothie diet.
Smoothie Diet Recipes
Avocado And Kale Smoothie
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
- Roughly chop the kale leaves and peel and slice the banana and avocado.
- Add them to a blender along with water and protein powder.
- Blend together until smooth.
- Add ice cubes to a glass.
- Pour in the smoothie and enjoy.
Mango And Yogurt Smoothie
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
- Peel and chop the mango into cubes.
- Add the pieces in a blender along with the plant-based milk, Greek yogurt, and protein powder. Add honey if required.
- Blend together until smooth.
- Add ice cubes to a glass.
- Pour in the smoothie and enjoy.
Coffee And Chocolate Smoothie
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
- Peel and chop the banana.
- Add it to a blender along with plant-based milk, cocoa powder, brewed coffee, and protein powder. Add maple syrup if required.
- Blend together until smooth.
- Add ice cubes to a glass.
- Pour in the smoothie and enjoy.
Passion Fruit And Pineapple Smoothie
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
- Scoop out the pulp and seeds from the passion fruit and add to a blender.
- Add the pineapple, blueberries, water, and vanilla protein powder.
- Blend together until smooth.
- Add ice cubes to a glass.
- Pour in the smoothie and enjoy.
Golden Turmeric Smoothie
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
- Peel and chop the banana roughly.
- Add it to a blender along with the plant-based milk and turmeric, ginger, cinnamon, and protein powders.
- Blend together until smooth.
- Add ice cubes to a glass.
- Pour in the smoothie and enjoy.
Beetroot And Spinach Smoothie
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
- Roughly chop the spinach and peel and slice the apple and beetroot.
- Add them to a blender along with water and the protein powder.
- Blend together until smooth.
- Add ice cubes to a glass.
- 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.
![a quick guide to the smoothie diet (infographic)](https://cdn2.stylecraze.com/wp-content/uploads/2023/12/A-Quick-Guide-To-The-Smoothie-Diet-scaled.jpg.webp)
Illustration: StyleCraze Design Team
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.
Frequently Asked Questions
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 edemai 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).
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.
![Smoothie Diet: Benefits Foods And Side Effects Smoothie diet](https://cdn2.stylecraze.com/wp-content/uploads/static-content/illustration_images/smoothie_diet_benefits_foods_and_side_effects_illustration.jpg.webp)
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
Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.
- Food texture influences on satiety: systematic review and meta-analysis
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7395742/ - High fiber diet
https://www.ncbi.nlm.nih.gov/books/NBK559033/ - Cholesterol-lowering effects of dietary fiber: a meta-analysis
https://pubmed.ncbi.nlm.nih.gov/9925120/ - Dietary fiber glycemic load
and risk of NIDDM in men - Health benefits of fruits and vegetables
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649719/ - Main nutritional deficiencies
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9710417/ - Dietary protein intake and human health
https://pubmed.ncbi.nlm.nih.gov/26797090/ - The wrong white crystals: not salt but sugar as aetiological in hypertension and cardiometabolic disease
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4336865/ - 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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