Advantages, weight loss and disadvantages

The 21 Day Smoothie Diet is a weight loss plan touted as a simple and effective alternative to fad diets.

In fact, the plan’s creator claims the diet is associated with a long list of benefits and can help improve sleep, keep your skin glowing, skyrocket energy levels and increase fat loss. weight almost instantly.

However, there are several serious drawbacks associated with this program, and it may do more harm than good in the long run when it comes to your health.

This article will take a closer look at the 21 Day Smoothie Diet, how it works, and some of the negative risks and side effects it may be associated with.

The 21 Day Smoothie Diet is a weight loss plan developed by health coach Drew Sgoutas.

The plan involves swapping two of your meals each day with smoothies, and the principles of the program are outlined in the e-book, “The Smoothie Diet,” which is available online for $47.

The eBook includes 36 smoothie recipes, meal and snack ideas, shopping lists, weekly schedules, and tips for making smoothies and maintaining long-term weight loss.

According to Sgoutas, the 3 Week Diet can help promote healthy eating, boost immune function, detoxify the body, improve skin and gut health, and increase energy levels.

Sgoutas also claims the diet can boost weight loss. In fact, some testimonials posted on the website claim that the plan resulted in weight loss of up to 9 pounds (4 kg) in just 3 days.


The 21 Day Smoothie Diet is a 3-week diet plan that involves replacing two meals a day with smoothies. The program claims to boost immunity, increase energy levels, improve skin and gut health, and rapidly increase weight loss.

The 21 Day Smoothie Diet involves replacing two of your meals each day with smoothies using the recipes found in the eBook.

There are 36 recipes provided in the book, created from ingredients like fruits, vegetables, nuts, seeds, and almond or coconut milk.

In addition to these two smoothies, the plan allows you to eat one solid meal a day and two healthy snacks.

Solid meals should consist mostly of whole foods, and snacks should be low in sugar and high in fiber, with around 150 to 200 calories per serving.

You are also allowed one cheat day per week during which you do not consume smoothies, although meals should still consist primarily of whole, minimally processed foods.

Optionally, you can kick off the plan with a 3-day detox, which requires you to consume a smoothie in place of the three daily meals, with two healthy snacks in between.

According to the program’s website, the diet works by creating a calorie deficit, which means you expend more calories than you consume each day.

The diet is also high in fiber and claims to help reset your taste buds to reduce sugar cravings.

The program is meant to be followed for 3 weeks but can be repeated as many times as necessary until you “reach your goal weight”.


The 21 Day Smoothie creates a calorie deficit by replacing two of your meals with smoothies and eating one solid meal and two snacks a day. The plan must be followed for 3 weeks and can be repeated as many times as necessary.

The 21 Day Smoothie Diet encourages nutrient-dense foods like fruits and vegetables while limiting processed ingredients.

Foods to eat

Most of the smoothie recipes included in the 3 week program consist of fruits, vegetables, nuts and seeds, mixed with coconut milk, coconut water or almond milk.

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

Some specific examples of foods that are encouraged in the 21 Day Smoothie Diet:

  • Fruits:bananas, pears, apples, oranges, pineapple, raspberries, strawberries
  • Vegetables: spinach, kale, cauliflower, peppers, carrots, broccoli
  • Protein foods: chicken, turkey, salmon, eggs, legumes, greek yogurt
  • Whole grains: brown rice, quinoa, oats, buckwheat, popcorn
  • Nuts and seeds: flax seeds, almonds, walnuts, chia seeds, nut butter
  • Beverages: almond milkcoconut milk, coconut water
  • Herbs and spices: vanilla extract, fresh ginger, parsley, mint, cinnamon
  • Other Ingredients: unsweetened cocoa powder, unsweetened coconut flakes, vanilla extract, granola, honey

Foods to Avoid

With the 21 Day Smoothie Diet, you should limit your intake of sugary drinks and processed foods, including processed meats, refined grains, and fried foods.

Here are some examples of foods to limit or avoid while following the diet:

  • Processed meat: bacon, ham, pepperoni, cold cuts, salami
  • Refined grains: white rice, white pasta, white bread, tortillas
  • Fried food: Fries, mozzarella sticks, donuts, fried chicken, fish sticks
  • Processed foods: ready meals, cookies, chips, pretzels, baked goods
  • Sugary drinks : soda, sweet tea, sports drinks, energy drinks


Minimally processed whole foods are encouraged in the 21 Day Smoothie Diet, including fruits, vegetables, nuts, and seeds. During this time, the plan limits processed foods such as refined grains, ready meals and sugary drinks.

According to the creator of 21-Day Smoothie Diet, the plan provides a total of around 1,500 calories per day.

Consuming 1,500 calories a day will result in weight loss for many people. However, this can vary depending on many different factors, including your age, height, health, and activity level (1).

The diet also encourages a variety of nutrient-dense foods, such as fruits, vegetables, nuts, and seeds, all of which are high in fiber.

Fiber moves slowly through the digestive tract, helping you feel full longer, which may aid weight loss (2, 3).

However, despite being low in calories and high in fiber, the 21 Day Smoothie is also very restrictive and can be difficult to follow.

Additionally, research suggests that liquids, such as smoothies, are less filling than solid foods, which means you may feel hungrier by drinking mostly smoothies each day (4).

Not only that, but some studies show that weight loss programs that use meal replacements may be associated with a higher risk of weight regain once a typical diet is resumed (5, 6).

So while swapping some of your meals for smoothies may result in short-term weight loss, it’s unlikely to be effective in the long term.


The 21 Day Smoothie Diet is low in calories and high in fiber, which may lead to short-term weight loss. However, studies suggest that smoothies may be less filling than solid foods. Additionally, the plan can be difficult to follow and could increase the risk of weight regain.

Besides being restrictive, unsustainable, and difficult to follow, the 21 Day Smoothie Diet can have several other drawbacks and side effects.

Increases the risk of nutritional deficiencies

Eating just one solid meal a day and replacing your remaining two meals with smoothies can increase the risk of nutritional deficiencies.

Although the smoothie recipes recommended by this program contain nutrient-dense ingredients like fruits and vegetables, they also omit or limit many foods typically included in a balanced meal, such as whole grains, healthy fats, and protein. lean.

Some are also low in protein. For example, the Green Detox smoothie — made with kale, coconut water, bananas, ginger, and lemon — contains less than 4 grams of protein per serving.

This makes it difficult to ensure you’re meeting your protein needs, which negatively impacts tissue repair, muscle growth, immune function, and more. (seven).

Additionally, although the diet claims to provide about 1,500 calories per day, most smoothie recipes are very low in calories and unlikely to provide enough calories to meet the needs of most healthy adults.

Consuming too few calories each day can slow down your metabolism and lead to serious negative side effects, including hunger, nausea, headaches, and fatigue (8, 9).

May be high in sugar

Many smoothies in the 21 Day Smoothie Diet contain multiple servings of fruit, including bananas, pineapple, peaches, and strawberries.

Some also contain other ingredients high in sugar, such as honey or granola.

While these ingredients can be enjoyed as part of a healthy, balanced diet, the high amounts included in this diet may not be suitable for everyone.

In particular, people with diabetes may need to watch their intake of carbohydrate-rich foods, such as fruit or honey, to avoid blood sugar spikes (ten).

Not based on evidence

One of the biggest flaws of the 21 Day Smoothie Diet is that there’s no research to back it up.

While smoothies can be a great addition to a well-balanced diet, there’s no evidence that eating smoothies in place of other nutrient-dense foods can improve your skin, gut health, or immune function, as claimed. regime.

Moreover, the diet’s official website is full of customer testimonials claiming to lose large amounts of weight very quickly.

Not only is this unrealistic and unsustainable, but it could also be harmful to health (11).


The 21 Day Smoothie Diet is not evidence-based and may be associated with an increased risk of nutritional deficiencies. It is also relatively high in carbohydrates and sugar.

The 21 Day Smoothie Diet is a 3-week weight loss plan that involves replacing some of your meals with smoothies every day.

Although the diet encourages many nutritious ingredients, it is also restrictive, unsustainable, and very low in calories and protein, which increases the risk of nutritional deficiencies and other side effects.

Additionally, it is not backed by research and is high in carbohydrates and sugar, which may not be suitable for people with diabetes.

Instead of browsing through different fad diets to achieve your goals, consider pairing a nutritious, balanced diet with a healthy lifestyle for best results.

It’s more beneficial for weight management and overall long-term health, and it’s also much simpler, longer-lasting, and effective.

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