Can Increase Fiber Consumption

Foods that contain more fibre can help reduce blood cholesterol levels and other health markers. High fibre foods also keep you fuller for longer, stopping you from overeating. One study found that people eating high fibre diets had significantly reduced the frequency and death rates from cardiovascular disease
(1). Sufficient intake of fiber is also linked to reduced risk of heart disease and type 2 diabetes
(2). Many people don’t get enough fiber. The U.S Department of Agriculture (USDA) recommendeds 38g of fiber for men per day and 25g of fiber for women per day. Smoothies can boost your fiber intake as long as the right fruits and vegetables are chosen.

Do Smoothies Help Weight Loss?

Smoothies can be effective for weight loss if they reduce your overall daily calorie requirements.

Although some can find using smoothies to monitor food intake can be useful, it may be that drinking calories doesn’t fill you up as much as eating whole foods.

However, some studies have found that drinking calories within smoothies rather than chewing them doesn’t necessarily lead to overeating later.

May Cause Nutrient Deficiency

Although you can consume lots of healthy fruits and vegetables and even other ingredients like oats and dairy, it may still end up causing nutrient deficiencies as the bulk of the food you’ll consume are smoothies.
>    For example, there are various foods that can’t be consumed within smoothies:
>    Fatty fish is an important source of omega-3 fatty acids
>    Legumes are a great source of plant-based protein and fiber hole grains are rich in fiber and B vitamins

Eating the Same Meals Everyday Can Be Boring

If you you eat 2 smoothies a day, then over the 21 day plan you’ll consume 42 smoothies. It is very likely you’ll grow tired of eating the same foods everyday and eventually change to something different. Smoothies can be a good choice of meal and be part of a healthy balanced diet, it just shouldn’t be the only thing you eat.

Short-Term Weight Loss

The issue with diets that are overly restrictive is that they are difficult to follow over the long-term. This means once you finish the diet, you revert back to old eating habits and lose any benefit that following the diet had. Some studies find that dieters often end up heavier than before they started their diet (13, 14). Therefore, if you want to lose weight or get healthier, a better alternative is to find a diet or sustainable way of eating that you can maintain indefinitely, rather than looking for a quick fix.

Example 21 Day Smoothie Diet Plan

The meal plan below is a typical diet plan that would be followed by someone doing the 21 day smoothie plan. Since there are various health issues that have been highlighted in consuming a diet made of mostly of smoothies, we’ve ensured that >    All smoothies contain lots of fruits and vegetables as well as other foods like oats, nuts and seeds

>    Third meals containing foods that are generally missing from the smoothies

>    Ensuring third meals are high in protein, fiber, vitamins and minerals to minimize issues as much as possible.

>    Snacks can be eaten too, but choose healthy options like fruits, nuts and seeds that contain essential vitamins, minerals and fats.

Day 1 – Monday
Breakfast – Strawberry Spinach Smoothie
Lunch – Sweet Potato, Mango and Beet Smoothie
Dinner – Chickpea Curry

Day 2 – Tuesday
Breakfast – Green Smoothie
Lunch – Vegan Carrot Banana Smoothie
Dinner – One Pan Mediterranean Chicken

Day 3 – Wednesday
Breakfast – Cucumber, Banana and Pineapple Smoothie
Lunch – Pumpkin Pie Smoothie
Dinner – Chili Salmon with Chopped Salad

Day 4 – Thursday
Breakfast – Spinach and Avocado Smoothie
Lunch – Raspberry Beet Smoothie
Dinner – Roasted Poblamo Soup with Chicken and Sweet Corn

Day 6 – Saturday
Breakfast – Kale and Apple Smoothie
Lunch – Blueberry Broccoli Smoothie
Dinner – Spanish Vegan Paella

Day 8 – Monday
Breakfast – Strawberry Spinach Smoothie
Lunch – Sweet Potato, Mango and Beet Smoothie
Dinner – Chickpea Curry

Day 10 – Wednesday
Breakfast – Cucumber, Banana and Pineapple Smoothie
Lunch – Pumpkin Pie Smoothie
Dinner – Chili Salmon with Chopped Salad

Day 12 – Friday
Breakfast – Pineapple Orange Green Smoothie
Lunch – Tropical Cauliflower Smoothie
Dinner – Vegetarian Mediterranean Lasagna

Day 14 – Sunday
Breakfast – Healthy Strawberry Shake
Lunch – Mango Spinach Smoothie
Dinner – Mediterranean Salmon Traybake

Day 16 – Tuesday
Breakfast – Green Smoothie
Lunch – Vegan Carrot Banana Smoothie
Dinner – One Pan Mediterranean Chicken

Day 18 – Thursday
Breakfast – Spinach and Avocado Smoothie
Lunch – Raspberry Beet Smoothie
Dinner – Roasted Poblamo Soup with Chicken and Sweet Corn

Day 20 – Saturday
Breakfast – Kale and Apple Smoothie
Lunch – Blueberry Broccoli Smoothie
Dinner – Spanish Vegan Paella

Alternative Diet to a Smoothie Diet?

If you want to choose a scientifically sound diet that is recommended by health professionals, the Mediterranean diet is one of the best to follow. You can still technically drink smoothies within the diet, but there is more of a focus on eating whole foods. It has been ranked the number 1 diet according to the U.S. News & World Report for multiple years, primarily because of the health benefits and because of how easy it is to follow. Because it is easy to follow, it is also a good option to lose weight sustainably, as it isn’t a diet that is too restrictive and difficult to follow. Many credible organizations suggest following a Mediterranean diet for longevity and health. These include:

>   Harvard Medical School
>   Osteoarthritis Foundation Internal
>   Mayo Clinic
>   American Heart Association
>   Arthritis Foundation

Many studies find very positive feedback from people following the Mediterranean diet across a number of different health markers. We’ve listed some studies alongside the health conditions below.

>    Lower risk of cardiovascular events, coronary heart disease
>    Lower risk of coronary heart disease
>    Lower risk of developing type 2 diabetes
>    Lower risk of breast cancer
>    Lower risk of obesity
>    Better cognitive function

Day 5 – Friday
Breakfast – Pineapple Orange Green Smoothie
Lunch – Tropical Cauliflower Smoothie
Dinner – Vegetarian Mediterranean Lasagna

Day 7 – Sunday
Breakfast – Healthy Strawberry Shake
Lunch – Mango Spinach Smoothie
Dinner – Mediterranean Salmon Traybake

Day 9 – Tuesday
Breakfast – Green Smoothie
Lunch – Vegan Carrot Banana Smoothie
Dinner – One Pan Mediterranean Chicken

Day 11 – Thursday
Breakfast – Spinach and Avocado Smoothie
Lunch – Raspberry Beet Smoothie
Dinner – Roasted Poblamo Soup with Chicken and Sweet Corn

Day 13 – Saturday
Breakfast – Kale and Apple Smoothie
Lunch – Blueberry Broccoli Smoothie
Dinner – Spanish Vegan Paella

Day 15 – Monday
Breakfast – Strawberry Spinach Smoothie
Lunch – Sweet Potato, Mango and Beet Smoothie
Dinner – Chickpea Curry

Day 17 – Wednesday
Breakfast – Cucumber, Banana and Pineapple Smoothie
Lunch – Pumpkin Pie Smoothie
Dinner – Chili Salmon with Chopped Salad

Day 19 – Friday
Breakfast – Pineapple Orange Green Smoothie
Lunch – Tropical Cauliflower Smoothie
Dinner – Vegetarian Mediterranean Lasagna

Day 21 – Sunday
Breakfast – Healthy Strawberry Shake
Lunch – Mango Spinach Smoothie
Dinner – Mediterranean Salmon Traybake

I NEED TO LOSE MORE WEIGHT, HOW DO I CONTINUE AFTER THE 21 DAYS?

The best part of The Smoothie Diet is that you can use it for as long as you need, to lose as much weight as you want. I make it super simple to continue using everything you learn in the first 3 weeks to extend the program for the next few weeks or even months. And each additional week will be just as enjoyable as the first three! My goal is to give you all the tools you need to continue losing weight and getting healthy for as long as you need to.

WON’T I JUST GAIN ALL THE WEIGHT BACK?

Unlike other diets, this is not a “quick-fix”. 21 days is only the beginning to a lifetime of better health and a slimmer body. The #1 comment I get on The Smoothie Diet is that after a few weeks, the cravings for sweets and junk foods have essentially disappeared. This makes it very easy to keep the weight off. I also show you exactly how to transition back into your regular eating patterns after the 21 days while still incorporating smoothies into your diet to keep the weight off. In fact, most people love the smoothies so much they don’t want to give them up after the 21 days! As some of my clients have said, this is a complete life-transformation program.

I HAVE TYPE-2 DIABETES, WILL THIS WORK FOR ME?

Fresh, whole fruits, as well as blended green smoothies not only provide a healthy way for diabetics to get more fruits and vegetables in their diet, green smoothies also may help reverse some of the diet and lifestyle problems that exacerbate diabetes, or contributes to its progression. The great thing about the Smoothie Diet is that it kicks off a chain-reaction of lifestyle changes that reduce or eliminate the factors that exacerbate the disease, and reverses the condition in some individuals. Please note that while I am a nutrition expert, I am not a doctor. If you have diabetes or ANY other health condition, you should always consults with your doctor first before making any dietary changes.

I DON’T HAVE A LOT OF TIME IN THE DAY, IS THIS HARD TO FOLLOW?

If you don’t have a lot of time in the day, then this program is PERFECT for you. My ideal customer is a busy mom who works, goes to school, has errands to run, kids to drop off/pick up, etc. I designed this program to be super simple and take minutes a day. I even provide tips on how to cut corners to shave some valuable extra minutes off your smoothie prep. The recipes are quick to make and you can either enjoy them right after you make them or take them with you. You’ll always have a delicious, filling meal with you. And if you can press one button on your blender then you can follow this program 🙂