weight loss

Should You Try the 21-Day Smoothie Diet?

Diet has an important impact on children’s ADHD symptoms.

According to a study, eating more fruits and vegetables leads to decreased inattention.

The 21-Day Smoothie Diet is a plan for losing weight that promotes itself as a simple and effective alternative to fad diets.

In fact, the diet’s developer says that it has a lengthy list of advantages, including the ability to enhance sleep, keep skin glowing, raise energy levels, and accelerate weight loss.

However, there are some severe drawbacks to this diet, and it may end up doing more damage than good to your health in the long term.

This article will look at the 21-Day Smoothie Diet in more detail, including how it works and some of the potential hazards and side effects.

What exactly is it?

Drew Sgoutas, a health coach, created the 21-Day Smoothie Diet to help people lose weight.

The plan is to replace two of your daily meals with smoothies. “The Smoothie Diet,” an online e-book that costs $47, explains how the plan works.

The e-book includes 36 smoothie recipes, meal and snack suggestions, shopping lists, weekly schedules, and tips for making and maintaining the smoothies.

Sgoutas says that the 3-week diet plan might help people eat healthier, boost their immune systems, clean out their bodies, improve their skin and digestion, and give them more energy.

Sgoutas also believes that the diet will help you lose weight. In fact, some of the website’s testimonials say that the strategy helped people lose up to 9 pounds (4 kg) in only three days.


The 21-Day Smoothie Diet is a three-week diet plan that includes drinking smoothies for two meals every day. The regimen promises to boost immunity, increase energy, improve skin and digestive health, and speed up weight loss.

How to Implement It.

The 21-Day Smoothie Diet requires you to replace two of your daily meals with smoothies made from the recipes in the e-book.

The book includes 36 dishes made using items like fruits, vegetables, nuts, seeds, and almond or coconut milk.

The diet also permits you to consume one substantial meal and two healthy snacks each day, in addition to these two smoothies.

Snacks should be low in sugar and rich in fiber, with roughly 150–200 calories per serving, and solid meals should be largely whole foods.

You may also have one cheat day every week where you don’t have any smoothies, but your meals should still be made up of largely whole, minimally processed foods.

Optionally, you may begin the program with a 3-day detox in which you replace all three daily meals with a smoothie, with two nutritious snacks in between.

The diet works by producing a calorie deficit, which means you spend more calories each day than you ingest, according to the program’s website.

The diet also contains a lot of fiber, which is said to help you reset your taste receptors and lessen sugar cravings.

The plan is meant to be done for three weeks, but you can do it as many times as you need to until you reach your goal weight.


By replacing two of your meals with smoothies and eating one substantial meal and two snacks every day, the 21-Day Smoothie produces a calorie deficit. The strategy should be followed for three weeks and then repeated as necessary.

Foods to consume and stay away from

The 21-Day Smoothie Diet focuses on healthy foods like fruits and vegetables and stays away from processed foods.


Fruits, vegetables, nuts, and seeds are blended with coconut milk, coconut water, or almond milk in the majority of the smoothie recipes in the 3-week program.

Additionally, while on the diet, the plan promotes whole, less processed foods for your remaining meals and snacks.

The 21-Day Smoothie Diet encourages the use of the following foods:

21-Day Smoothie Diet
21-Day Smoothie Diet
  • Bananas, pears, apples, oranges, pineapples, raspberries, and strawberries are examples of fruits.
  • Spinach, kale, cauliflower, bell peppers, carrots, and broccoli are examples of vegetables.
  • Chicken, turkey, salmon, eggs, lentils, and Greek yogurt are all high in protein.
  • Brown rice, quinoa, oats, buckwheat, and popcorn are examples of whole grains.
  • Flaxseed, almonds, walnuts, chia seeds, and nut butters are examples of nuts and seeds.
  • Almond milk, coconut milk, and coconut water are all options.
  • Vanilla essence, fresh ginger, parsley, mint, and cinnamon are among the herbs and spices used.
  • Other things that go into it are unsweetened cocoa powder, unsweetened coconut flakes, vanilla extract, granola, and honey.

Avoid these foods.

On the 21-Day Smoothie Diet, you should avoid drinks with added sugar and processed foods like processed meat, refined cereals, and fried foods.

Here are some foods you should restrict or avoid while on a diet:

Bacon, ham, pepperoni, cold cuts, and salami are examples of processed meat.

Refined grains include white rice, white pasta, white bread, and tortillas.

French fries, mozzarella sticks, doughnuts, fried chicken, and fish sticks are all examples of fried cuisine.

Convenience dinners, cookies, chips, pretzels, and baked goods are examples of processed foods.

Soda, sweet tea, sports drinks, and energy drinks are sugar-sweetened beverages.


The 21-Day Smoothie Diet emphasizes whole, less processed foods such as fruits, vegetables, nuts, and seeds. Meanwhile, processed foods like refined grains, convenience meals, and sugary beverages are prohibited.

Does it help you lose weight?
Does it help you lose weight?

Does it help you lose weight?

According to the developer of the 21-Day Smoothie Diet, the regimen gives roughly 1,500 calories each day.

Many individuals will lose weight if they consume 1,500 calories each day. This can change, though, depending on your age, body size, health, and level of exercise, among other things.

The diet also promotes a wide range of nutrient-dense foods, such as fruits, vegetables, nuts, and seeds, which are all rich in fiber.

Fiber passes slowly through the digestive system, allowing you to feel fuller for longer, which may aid weight loss.

The 21-Day Smoothie, although low in calories and rich in fiber, is also exceedingly rigid and difficult to follow.

Furthermore, studies show that liquids, such as smoothies, are less filling than solid meals, so if you drink primarily smoothies every day, you may feel more hungry.

Furthermore, some research suggests that meal replacement diets are linked to a greater risk of weight gain if a regular diet is resumed.

So, eating smoothies instead of some of your meals might help you lose weight in the short term, but it probably won’t work in the long run.


The 21-Day Smoothie Diet is low in calories and rich in fiber, so it may help you lose weight quickly. Smoothies, on the other hand, may be less filling than solid meals, according to research. Furthermore, the strategy may be tough to stick to, increasing the danger of weight gain.

Negative aspects and adverse consequences
Negative aspects and adverse consequences

Negative aspects and adverse consequences

The 21-Day Smoothie Diet is limited, can’t be kept up, and is hard to follow. It may also have other negative effects and drawbacks.

increases the likelihood of nutritional deficiency.

If you only eat one big meal a day and replace the other two with smoothies, you may not get enough nutrients.

Even though the smoothie recipes that this program recommends include nutrient-dense fruits and vegetables, they also leave out or limit many of the nutrients that make up a balanced meal, such as whole grains, healthy fats, and lean proteins.

Some are also protein-deficient. The Green Detox smoothie, for example, includes less than 4 grams of protein per serving and is created with kale, coconut water, bananas, ginger, and lemon.

This makes it hard to get enough protein, which hurts tissue repair, muscle growth, immune system function, and other things.

Furthermore, although the plan promises to supply roughly 1,500 calories per day, the majority of the smoothie recipes are very low in calories and are unlikely to fulfill the calorie requirements of most healthy individuals.

Consuming too few calories per day may cause major negative side effects such as hunger, nausea, headaches, and exhaustion.

The sugar content might be excessive.

Bananas, pineapples, peaches, and strawberries are among the fruits used in many of the smoothies on the 21-Day Smoothie Diet.

Some of them also include high-sugar components like honey or granola.

While these items may be part of a healthy, balanced diet, the excessive levels in this diet may not be acceptable for everyone.

People with diabetes, in particular, may need to keep an eye on their carbohydrate consumption, such as fruit or honey, to avoid blood sugar increases.

not supported by evidence.

One of the most serious problems with the 21-Day Smoothie Diet is that it is based on no scientific evidence.

Smoothies may be a healthy addition to a balanced diet, but there is no proof that drinking smoothies instead of other nutrient-dense meals will improve your skin, digestive health, or immune function, as the diet claims.

Also, the official website for the diet is full of testimonials from people who say they lost a lot of weight quickly.

This is not only impractical and unsustainable, but it may also be unhealthy.


The 21-Day Smoothie Diet is not supported by research and may raise the risk of dietary deficiencies. It’s also high in carbohydrates and sugar.

In conclusion

The 21-Day Smoothie Diet is a 3-week weight loss regimen that includes drinking smoothies in place of portions of your daily meals.

Even though the diet encourages eating a variety of healthy foods, it is also limited, can’t be kept up for long, and is low in calories and protein. This makes it more likely that you won’t get enough nutrients and other bad things will happen.

It’s also unsupported by research and high in carbohydrates and sugar, which may be problematic for diabetics.

Rather than cycling through fad diets to achieve your objectives, try combining a nutritious, well-balanced diet with a healthy lifestyle for the greatest outcomes.

In the long term, this is more advantageous for weight loss and general health, and it’s also far more straightforward, sustainable, and successful.

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