Smoothie Diet Fix – This article was written by one of our skilled writers and reviewed by our experts. Numbers in parentheses (such as 1, 2, 3, etc.) in the article are links to peer-reviewed studies.
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Smoothie Diet Fix
Certified fitness trainer Drew Sgoutas created the 21-Day Smoothie Diet to help his clients lose weight. While it may sound good, is it as healthy or good as the claims say? Read on to find out.
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, health coach and nutritionist. He developed this diet plan to help his clients lose weight in a healthy way and keep the weight off long term. According to Drew, replacing foods with smoothies can teach your body to prefer healthy foods over sugar. The main goal of the diet is to eat more fruits and vegetables and take a break from processed foods. Because the manufacturer claims this food is healthy, he says it is not a diet. However, the Centers for Disease Control and Prevention says that fad foods are foods that promise quick weight loss results .
The 21 Day Smoothie Diet Plan is available as an eBook. It has smoothie recipes, diet and nutrition tips, and shopping charts. General dietary guidelines are to replace two meals a day with a smoothie and allow for one normal meal and two meals a day.
To follow the 21 Day Smoothie Diet, you are required to replace two of your meals, usually breakfast and lunch, with smoothies each day. You can eat one regular low-carb meal and two low-carb snacks a day. Smoothie ingredients vary from diet to diet, but every smoothie contains fruits and vegetables. Some foods contain a small amount of protein and healthy fats.
There is an option to start the 21 day diet with a 3 day detox. For a 3-day detox, you replace three meals a day with smoothies and eat only two low-carb meals. You don’t eat normal food.
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Here are some examples of healthy smoothie recipes that can be similar to those in the 21-day Smoothie Diet plan .
There are claims that the 21 Day Smoothie Diet can help you lose weight fast. The main reason this diet can help you lose weight is that it is a low calorie diet. When you eat a low-calorie diet, you are in a calorie deficit. A caloric deficit of 500 to 1000 calories less than daily caloric intake is necessary to maintain the weight needed to lose one to two pounds per week . You can use the calculator to find out how many calories you should be eating to lose weight.
According to the 21 Day Smoothie Diet book, you don’t have to count calories when following the diet plan, but say the diet is 1,500 calories a day. In general, smoothies alone won’t help you lose weight. This is the caloric deficit in your energy expenditure.
There is an option to start the diet with a 3-day detox plan where you replace three meals a day with smoothies and eat two low-carb meals a day. Detox plans generally show that they can help remove toxins from your body and help you lose weight because they clean out your digestive system and prepare it to absorb food.
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In general, detox diets only allow you to drink smoothies with strict instructions, and food is not allowed. There is a lack of studies showing that detox foods are as safe and effective as they claim . Although this diet claims that drinking smoothies can help you detox, research is inconclusive.
Replacing sugar with fruit can reduce your sugar cravings because your body digests fruit more slowly than processed sugar, making it more satisfying . However, research shows that it is better to eat whole fruits than to drink fruit drinks such as smoothies .
It’s also important to note that if smoothie recipes contain added sugar options like Splenda or honey, they can increase your sugar cravings .
According to the 2020-2025 USDA Dietary Guidelines for Americans, 90% of Americans do not eat the recommended amount of vegetables per day, and 80% do not eat the amount of fruit per day . The USDA recommends that adults eat 2 ½ cups of fruit and 2 cups of fruit per day (about 2,000 calories/day) .
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If you don’t follow these tips every day, drinking smoothies can be an easy way to add fruits and vegetables to your diet.
The USDA recommends that adults consume 14 grams of fiber per 1,000 calories of recommended daily caloric intake . Consuming fiber can be difficult if you don’t eat enough fruits, vegetables, and whole grains . Eating smoothies filled with fruits and vegetables can help you meet your fiber intake guidelines . Eating more fiber can reduce the risk of coronary heart disease and chronic diseases [4, 6]. Eating more fiber can improve your digestion .
The 21 Day Smoothie Diet is an easy plan to follow. If you buy the book, you’ll get a variety of smoothie recipes and a weekly shopping list. You don’t have to count calories when you’re on a diet.
Another advantage is that it is not a liquid diet. You are allowed to eat solid food and snacks, which will preserve food for 21 days longer than other foods.
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If you don’t follow smoothie recipes or count the calories in your smoothies, you could be drinking too many calories, especially if you add ingredients without measuring them. Good fats and proteins are high in calories, and adding them to smoothies in excess will increase the calories of the smoothie.
It is also easy to reduce the number of calories in a liquid form, because it is known to be less than a mixture of nutrients. If your smoothies are too high in calories, you won’t be able to lose weight.
The fruit is really high in sugar. Although fruits contain natural sugars, they can increase blood sugar . Eating too much fruit can be dangerous for people with type II diabetes . People who need to monitor their blood sugar levels should not start eating smoothies without first consulting their doctor.
Some foods also contain sugar substitutes, such as sweeteners and honey, which can raise blood sugar.
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Although smoothies are full of fruits and vegetables, following the 21 Day Smoothie Diet can leave you lacking in protein and fat because smoothies are not filling. In addition to drinking smoothies, you are allowed to eat one solid meal and two snacks. However, there is not enough protein and fat in foods and foods unless they are carefully selected to contain those foods.
According to USDA guidelines, adults should consume 5 ½ ounces of protein per day and have a total fat intake of at least 10-35% of daily caloric intake (about 2,000 calories/day diet) . Since smoothies are low in fat, you should eat plenty of protein and fat in one serving per day and two meals.
Liquids are not as filling as solid foods because liquids are digested more quickly than solids. Studies have shown that eating fresh fruit salads is more filling than eating fruit smoothies, even though the calorie intake is the same .
Low-calorie diets usually leave you hungry because you eat fewer calories than you need to maintain your weight. The USDA recommends that adult women eat between 2,000 and 2,400 calories per day and that adult men eat between 2,400 and 2,800 calories per day to maintain body weight . A caloric deficit of more than 500 to 1,000 calories per day for weight loss causes hunger .
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There is a lack of evidence that the 21-Day Smoothie Diet is safe and effective, and it does not meet USDA recommendations for a balanced diet . Because of this, it is not a sustainable diet and is not safe to follow long term.
Drinking smoothies alone can help you lose weight. But that depends on the number of calories you consume each day. If you have a caloric deficit, then you can lose weight.
Depending on the number of calories in the smoothies, you can lose, maintain or gain weight in a week. If the calories in the smoothies you drink are too low, you may experience weight loss, hunger, fatigue and other problems.
For a smoothie to be a complete meal replacement, the smoothie must contain calories and nutrients. Foods with fruits, vegetables, a source of protein, and a source of fat can provide the right number of calories and nutrients needed to replace a meal.
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While the 21-Day Smoothie Diet may seem counterintuitive, there is a lack of scientific evidence to support it.
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