The 21-Day Smoothie Diet is a 3-week diet plan that involves replacing two meals per day with smoothies. The program claims to enhance immunity, boost energy levels, improve skin and gut health, and increase weight loss quickly.
How to follow it
The 21-Day Smoothie Diet involves replacing two of your meals each day with smoothies using the recipes found in the e-book.
There are 36 recipes provided in the book, created using 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 per 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 150–200 calories per serving.
You are also allowed one cheat day per week where you don’t consume any smoothies, though meals should still consist mostly 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 all three daily meals, with two healthy snacks in between.
According to the program’s website, the diet works by creating a calorie deficit, meaning that you are expending 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 intended to be followed for 3 weeks but can be repeated as many times as needed until you ‘reach your goal weight.’
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 following the diet.
Some specific examples of foods that are encouraged on the 21-Day Smoothie Diet:
Fruits:bananas, pears, apples, oranges, pineapples, raspberries, strawberries Vegetables: spinach, kale, cauliflower, bell peppers, carrots, broccoli Protein foods: chicken, turkey, salmon, eggs, legumes, Greek yogurt Whole grains: brown rice, quinoa, oats, buckwheat, popcorn Nuts and seeds: flaxseed, almonds, walnuts, chia seeds, nut butter
Beverages: almond milk, coconut 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?
On the 21-Day Smoothie Diet, you should limit your intake of sugar-sweetened beverages and processed foods, including processed meat, 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 foods: French fries, mozzarella sticks, donuts, fried chicken, fish sticks
Processed foods: convenience meals, cookies, chips, pretzels, baked goods
Sugar-sweetened beverages: soda, sweet tea, sports drinks, energy drinks
SUMMARY
Whole, minimally processed foods are encouraged on the 21-Day Smoothie Diet, including fruits, vegetables, nuts, and seeds. Meanwhile, the plan limits processed foods such as refined grains, convenience meals, and sugary drinks.
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