The 21 Day Smoothie Diet is a 3-week detox cleanse designed to help you lose weight, clear toxins from your body, curb cravings, and jumpstart healthy eating habits. The diet involves replacing two meals per day with delicious, nutritious smoothies. By loading up on natural fruits and vegetables, you can cut calories without feeling deprived. The 21 Day Smoothie Diet leads to fast weight loss results and can be repeated every few months for continued health benefits.
What is the 21 Day Smoothie Diet?
The 21 Day Smoothie Diet is a structured plan that provides you with everything you need to succeed, including:
- A step-by-step guide to the 21 Day Smoothie Diet
- 36 smoothie recipes for meal replacement and snacks
- A printable shopping list and meal plan calendar
- Tips for succeeding before, during, and after the cleanse
This simple, straightforward approach makes it easy to follow the 21 Day Smoothie Diet correctly. Just follow the meal plan, prep and drink your smoothies, and you’re on your way!
How Does the 21 Day Smoothie Diet Work?
The 21 Day Smoothie Diet works in two main ways:
- Meal replacement smoothies help cut calories. On the 21 Day Smoothie Diet, you drink a smoothie for breakfast and lunch every day. Smoothies average around 300 calories versus 600-800 for a typical meal. Replacing 2 meals per day with smoothies cuts around 500-700 calories from your daily intake without leaving you hungry.
- Fruits and veggies provide nutrients and reduce cravings. Smoothies are packed with natural fruits and vegetables that provide essential vitamins, minerals, fiber, and antioxidants. Getting these nutrients curbs cravings and hunger, making it easier to stick to the diet.
In addition, these two factors lead to several complementary benefits:
- Your digestive system gets a rest from heavy foods.
- Toxins and waste are flushed from your body.
- You reset your tastebuds and cravings for healthy foods.
- Your energy levels and mental focus improve.
In essence, replacing meals with nutrient-dense smoothies leads to fast weight loss results and gives your body a recharge in the process.
What Do You Eat and Drink on the 21 Day Smoothie Diet?
During the 21 Day Smoothie Diet, you will drink a smoothie for breakfast and lunch every day. For dinner, you can eat a healthy meal with lean protein, vegetables, and healthy fats. Here’s a closer look at what a typical day on the 21 Day Smoothie Diet looks like:
Breakfast: Green Detox Smoothie
1 cup kale or spinach
1 cup almond milk
1 banana
1 tbsp almond butter
1 tbsp chia seeds
Lunch: Strawberry Banana Smoothie
1 cup almond milk
1 cup frozen strawberries
1 banana
2 tbsp Greek yogurt
Snacks
Baby carrots
Apple slices
Hard-boiled egg
Dinner
3-4 oz chicken breast
Asparagus
Quinoa
Side salad
21 Day Smoothie Diet Approved Foods
While on the 21 Day Smoothie Diet, you’ll want to stick to healthy, whole foods. Here are some of the approved foods on the diet:
Fruits
- Bananas
- Berries
- Pineapple
- Apples
- Oranges
Veggies
- Spinach
- Kale
- Carrots
- Broccoli
- Sweet potatoes
Proteins
- Chicken breast
- Turkey
- Salmon
- Tofu
- Lean beef
- Eggs
- Greek yogurt
Fats
- Olive oil
- Coconut oil
- Nut butters
- Chia seeds
- Flaxseeds
- Avocados
Grains
- Oats
- Quinoa
- Brown rice
- Whole grain pasta
Beverages
- Water
- Unsweetened tea
- Black coffee
- Non-dairy milk
- Fresh vegetable juice
21 Day Smoothie Diet Sample Meal Plan
To give you an idea of what a full day on the 21 Day Smoothie Diet looks like, here is a sample meal plan:
| Time | Meal/Snack |
|---|---|
| Breakfast | Green Detox Smoothie |
| Snack | 1 hard boiled egg |
| Lunch | Strawberry Banana Smoothie |
| Snack | Baby carrots and hummus |
| Dinner | Baked chicken breast, quinoa, and steamed broccoli |
Smoothie Diet Before and After: Does it Work?
The 21 Day Smoothie Diet has delivered amazing results for people across the globe. Here are some 21 Day Smoothie Diet before and after snapshots from real users who saw great success:
Sarah’s Story
“I lost 14 pounds in 21 days on the Smoothie Diet! I feel lighter and have so much more energy.”
Mark’s Story
“This diet helped me finally lose the last 15 pounds I’ve been trying to drop for years. I’m excited to keep going with the healthy habits I built.”
Alicia’s Story
“I didn’t just lose weight (12 pounds!), I also noticed a big difference in how I feel. No more brain fog and bloating. I wake up energized and sleep better at night.”
These inspiring stories are proof that the 21 Day Smoothie Diet delivers excellent weight loss results along with other health benefits like increased energy, improved sleep, better mental focus, and reduced bloating.
How to Get Started on the 21 Day Smoothie Diet
Getting started on the 21 Day Smoothie Diet is simple. Just follow these steps:
- Get your smoothie ingredients: Use the diet’s shopping list to stock up on fruits, veggies, nuts, seeds, and milk for your smoothies. You’ll want to have ingredients on hand for breakfast and lunch smoothies.
- Prep your smoothies: Chop and portion ingredients and store in airtight containers in the fridge or freezer so they’re ready to blend up each morning.
- Follow the meal plan: Use the 21 Day Smoothie Diet calendar to stay on track. Remember you’ll drink a smoothie for breakfast and lunch then eat a healthy dinner.
- Read the guide: Refer to the 21 Day Smoothie Diet guide for smoothie recipes, diet tips, and advice so you can troubleshoot any issues.
With the 21 Day Smoothie Diet, you have everything you need to succeed right from the start. Follow the plan and you’ll quickly be on your way to a slimmer, healthier you!
Tips for Diet Success
Here are some tips to help you stick to the 21 Day Smoothie Diet and achieve the best results:
- Prep smoothies in advance: This makes it easy to grab and go in the morning.
- Drink water throughout the day: Stay hydrated between smoothies.
- Eat your dinner early: Don’t eat too close to bedtime.
- Get enough protein: Aim for 20-30g of protein per meal to stay full.
- Manage cravings: Beat urges with approved snacks or distractions like calling a friend.
- Stick to the meal plan: Follow it exactly for the full 21 days.
- Move daily: Exercise like walking or yoga complements the diet.
With focus and commitment, you can complete the 21 Day Smoothie Diet successfully. The results will be worth it!
Potential Side Effects
When making a significant change to your diet, some side effects can occur. Here are some potential side effects of the 21 Day Smoothie Diet and how to manage them:
Caffeine withdrawal
Caffeine intake is reduced on the smoothie diet since coffee and tea are excluded. Withdrawal side effects like headaches and fatigue may occur but typically pass within a few days.
Changes in bowel movements
Increased fiber from smoothies may cause changes in bowel movements and more frequent trips to the bathroom. This effect should subside as your body adjusts.
Sugar withdrawal
Removing processed sugars may lead to cravings, irritability, and fatigue. These symptoms are temporary and part of the body’s adjustment process.
Decreased calorie intake
Consuming fewer calories can sometimes lead to side effects like weakness, mood changes, and dizziness. Be sure to minimize extremes in calorie reduction.
To minimize potential side effects, ease into the 21 Day Smoothie Diet over a few days rather than making an abrupt change. Stay hydrated, get enough rest, and ask your doctor before starting any new diet.
Who Should NOT Do the 21 Day Smoothie Diet?
While the 21 Day Smoothie Diet is healthy for most people, it may not be appropriate for everyone. Here are some instances where caution is warranted:
- Under 18 years old
- Pregnant or nursing women
- History of disordered eating
- Diabetes or blood sugar issues
- Food allergies or sensitivities
- Gastrointestinal issues
- Eating disorders
- On medication – check with doctor
- Other medical conditions
For these groups, professional medical advice is recommended since nutrition needs are more complex. With your doctor’s approval, the diet can be modified to work safely.
Transitioning Off the 21 Day Smoothie Diet
After completing the 21-day smoothie diet, it’s important to continue making nutritious food choices. Here are some tips for transitioning off the diet successfully:
- Gradually reintroduce solid foods. Don’t immediately overeat or make poor choices.
- Aim to maintain some smoothies in your routine for a nutrient boost.
- Continue emphasizing fruits, veggies, lean proteins, and healthy fats.
- Keep drinking lots of water, herbal tea, and other hydrating fluids.
- Limit caffeine, alcohol, processed foods, salt, and refined sugar.
- Develop a regular meal schedule. Don’t skip breakfast.
- Listen to your body’s hunger and fullness cues.
- Exercise daily even if just going for walks.
With some mindfulness, you can transition from the 21-day diet in a way that preserves your progress. Maintain healthy habits and you’ll continue feeling your best!
Frequently Asked Questions
Do you lose weight on the 21 Day Smoothie Diet?
Yes, most people lose a significant amount of weight on the 21 Day Smoothie Diet since two of your meals are replaced with low-calorie smoothies. Losing around 10-15 pounds in 21 days is common.
What do you eat on the 21 Day Smoothie Diet?
You drink a smoothie for breakfast and lunch made with fruits, vegetables, nuts and seeds. For dinner you eat a balanced meal with protein, carbs and healthy fats. Snacks like carrots and hummus are permitted.
How much does the 21 Day Smoothie Diet cost?
The basic 21 Day Smoothie Diet guide costs around $37. The diet does not require expensive supplements or pre-made smoothies so your main expense is purchasing groceries.
What is a good smoothie for the 21 Day Smoothie Diet?
Good smoothie ingredients for the diet include leafy greens like spinach, fruits like berries and bananas, nuts like almonds, seeds like chia and flax, and milk like almond or coconut milk. Herbs and spices add flavor.
Can you exercise on the 21 Day Smoothie Diet?
Yes, light exercise like walking, yoga, or bodyweight training is encouraged with the 21 Day Smoothie Diet. However, intense workouts may require you to eat more than just smoothies for meals.
The Bottom Line
The 21 Day Smoothie Diet is an effective 3-week cleanse to improve your health, shed pounds, eliminate toxins, curb cravings, and jumpstart healthy eating habits. By replacing two meals per day with delicious, nutrient-packed smoothies, you can lose weight fast without feeling deprived. The 21 Day Smoothie Diet leads to amazing results when the plan is followed correctly and paired with light exercise. Invest in your health and give the 21 Day Smoothie Diet a try today!
