The Smoothie Diet Reviews

What Can You Eat?
On the 21-Day Smoothie Diet, followers prepare and drink two smoothies a day as meal replacements. The smoothie ingredients vary, focusing on lots of fruits and vegetables with some protein and healthy fats.
The diet's e-book offers some guidance on the one

What Can You Eat?

On the 21-Day Smoothie Diet, followers prepare and drink two smoothies a day as meal replacements. The smoothie ingredients vary, focusing on lots of fruits and vegetables with some protein and healthy fats.

The diet's e-book offers some guidance on the one solid-food meal followers are advised to consume each day (including recommendations for what to eat and some "whole food" recipes), as well as suggestions for low-sugar, high-fiber snacks. You are also allowed to eat normally one day per week, so long as the meals adhere to the recommendations in the e-book.

 

What You Need to Know

The strict "detox" plan replaces all three daily meals with smoothies for three days. On the 21-day plan, you'll consume two meal-replacement smoothies (breakfast and lunch), one solid-food meal, and a few snacks. Though not a part of Sgoutas’ "official" smoothie diet, some plan for a "flex day" to make the diet more sustainable.

However, Sgoutas points out that if the regular meals are too high in calories, the diet probably won't be effective for weight loss. Also of note: The e-book suggests that this diet is not for people with food allergies.

What to Eat

Lots of fruits and vegetables

 

Nutritious meal once per day

 

What Not to Eat

No solid food for two meals a day

The recipes included in the 21-Day Smoothie Diet contain plenty of fruits and veggies, tend to be low in calories, and provide important phytonutrients. While fruit offers healthy nutrients, it also contains naturally occurring sugar, which may not work for you if you're trying to reduce your sugar intake. Some smoothies also call for honey, which only adds more sugar.

Additionally, most of the diet's smoothies are very low in protein, and a few fall short in healthy fats. Sgoutas does emphasize getting enough protein throughout the day and recommends at least 50 grams daily by eating a little with each meal and snack. However, some people might find it difficult to meet their daily protein needs on this plan, especially those who don't spend a lot of time meal planning.5

If you are using a smoothie as a meal replacement, make sure it contains each essential macronutrient: protein, fat, and carbohydrates. You might consider consulting with a nutritionist or registered dietician for more guidance—though they would likely suggest that you avoid a smoothie-based diet and try other, healthier strategies instead.

Pros and Cons

Pros

Emphasis on fruits and vegetables

Less calorie-counting and food tracking

Shopping lists included

 

Cons

Restrictive

 

High in sugar

Preparation could be time-consuming

Not sustainable

Lacks scientific support

A lot of the Smoothie Diet's rules and instructions are spelled out in the included e-book. While it seems simple, preparing two or three smoothies a day (and cleaning the blender afterward) takes time. And while you can easily prep a morning smoothie for a quick breakfast on the go, it's more difficult to have a smoothie for lunch if you're away from home and don't have access to all your ingredients and a blender.

Unlike other eating plans, the Smoothie Diet doesn't require carbohydrate counting, a food diary, or calorie counting. It does, however, recommend being aware of the calorie count in the daily solid-food meal. Recipes and weekly meal plans (smoothie plans, that is) are also provided in the e-book, as are shopping lists broken down by smoothie and by week. Despite these conveniences, however, experts remain concerned about the Smoothie Diet's overall effectiveness and sustainability.

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