The 10-day green smoothie cleanse has become a popular way to boost nutrition, lose weight, and detox the body. During the cleanse, dieters drink anywhere from 3 to 6 green smoothies per day and consume no other foods or beverages besides water. The number of smoothies consumed depends on the specific plan and individual’s calorie needs.
What is the 10-Day Green Smoothie Cleanse?
The 10-day green smoothie cleanse is a nutrient-dense, low-calorie cleanse made up entirely of green leafy veggies, fruit, and water. By drinking green smoothies instead of eating solid foods, cleansers aim to give their digestive system a break while flooding the body with vitamins, minerals, fiber, phytonutrients, and antioxidants. Advocates claim the cleanse helps boost energy, improve skin and hair, support weight loss, and reduce cravings for unhealthy foods.
Most versions of the cleanse are built around drinking a minimum of 3 green smoothies per day, along with unlimited amounts of water. On some plans, dieters will also consume 1 raw, plant-based meal in addition to smoothies. The smoothies provide complete nutrition, so there is no calorie counting or portion control required on the cleanse.
Weight Loss Benefits
One of the main benefits of the 10-day green smoothie cleanse is quick weight loss. By swapping blended smoothies for solid meals, cleansers are able to dramatically reduce their daily calorie intake, leading to fat burning. Smoothies are thought to be optimal for weight loss because they are low in fat and high in satiating fiber from leafy greens and fruits. The high water content also helps dieters feel full.
Most versions of the cleanse call for consuming 3 green smoothies per day, each containing around 300 calories. So the total daily intake on a 3-smoothie plan is approximately:
- 3 green smoothies = Around 900 calories
For most people, consuming 900 calories per day will result in a calorie deficit and fairly rapid weight loss. Experts recommend a calorie deficit of 500–1,000 calories per day for losing 1-2 pounds per week. The smoothie cleanse easily fits within those guidelines.
However, some cleanse dieters may require a higher calorie intake to feel satisfied or fuel exercise. In that case, adding a fourth or fifth smoothie can help boost calorie intake into the recommended range for safe weight loss.
The Standard 3-Smoothie Plan
The classic green smoothie cleanse plan involves consuming 3 green smoothies per day, plus water. Here’s what a typical 3-smoothie schedule looks like:
- Breakfast – 1 green smoothie
- Lunch – 1 green smoothie
- Dinner – 1 green smoothie
With this plan, each smoothie contains around 300 calories for approximately 900 total calories per day. This calorie level is quite low for most people but can produce quick weight loss in just 10 days. It may be a good option for those with less than 15 pounds to lose and who aren’t very active.
The downside is that consuming only 3 smoothies daily may not provide enough calories to support an active lifestyle or keep hunger at bay. Low calorie intakes can also cause headaches, fatigue, and irritability in some dieters.
The 4-Smoothie Option
For dieters who need a little more fuel, adding a fourth green smoothie can help increase calorie intake. Here is a sample schedule for a 4-smoothie plan:
- Breakfast – 1 green smoothie
- Mid-morning – 1 green smoothie
- Lunch – 1 green smoothie
- Dinner – 1 green smoothie
Adding that extra smoothie boosts the calories up to around 1,200 per day, which may be more manageable for active folks or those who need more energy. The additional smoothie also provides more nutrients and keeps hunger levels low by spreading calories throughout the day.
The 5- to 6-Smoothie Plans
For some dieters, even 4 smoothies may not be enough to keep extreme hunger at bay. In that case, adding more smoothies can be beneficial. Here’s a sample 5-smoothie schedule:
- Breakfast – Green smoothie
- Mid-morning Snack – Green smoothie
- Lunch – Green smoothie
- Afternoon Snack – Green smoothie
- Dinner – Green smoothie
This plan provides approximately 1,500 calories per day. Some cleansers may even opt for 6 smoothies daily, which can take calorie intake up to 1,800. Consuming 5-6 smoothies gives dieters more leeway for calories while still promoting weight loss.
Calorie Needs During Cleanse
To determine your optimal number of green smoothies, it helps to calculate your individual calorie needs for weight loss. Here are some general calorie guidelines for the smoothie cleanse based on gender, weight, and activity level:
| Gender | Weight (lbs) | Sedentary | Light Activity | Moderate Activity | Very Active |
|---|---|---|---|---|---|
| Female | 120 | 1400 calories | 1600 calories | 1800 calories | 2000 calories |
| Female | 150 | 1600 calories | 1800 calories | 2000 calories | 2200 calories |
| Female | 180 | 1800 calories | 2000 calories | 2200 calories | 2400 calories |
| Male | 150 | 1800 calories | 2000 calories | 2200 calories | 2600 calories |
| Male | 180 | 2000 calories | 2200 calories | 2600 calories | 2800 calories |
| Male | 210 | 2200 calories | 2600 calories | 2800 calories | 3200 calories |
Using these general guidelines, determine your optimal calorie intake. Then divide that total by 300 calories (the approximate calories in one smoothie). That will give you the ideal number of smoothies to consume per day on the cleanse.
Smoothie Ingredients for Weight Loss
To maximize the weight loss results of the 10-day green smoothie cleanse, pay attention to the ingredients in your smoothies. The best smoothies for weight loss contain:
- Leafy greens – Spinach, kale, swiss chard, romaine, etc. They provide fiber and few calories.
- Cruciferous veggies – Broccoli, cauliflower, cabbage, Brussels sprouts. They combat bloating.
- Healthy fats – Avocado, nuts, seeds, coconut. They promote satiety.
- Lean protein – Greek yogurt, protein powder, tofu. They help build muscle and burn fat.
- Water and ice – For a low-calorie base with no added sugars.
Avoid ingredients like fruit juice, frozen fruits, nut butters, and granola, which can pack in extra calories and sugar.
Sample Smoothie Recipe
This slimming green smoothie provides around 300 calories and includes metabolism-boosting ingredients:
- 1 cup baby spinach
- 1/2 cup unsweetened almond milk
- 1/2 cup water
- 1/2 medium banana
- 1/2 cup ice
- 1 tbsp ground flaxseed
- 1 tbsp lemon juice
- 1/4 avocado
- 1 scoop protein powder
Smoothie Cleanse Shopping List
Stock up on these items to make flavorful, nutrient-packed smoothies for your 10-day cleanse:
- Spinach
- Kale
- Swiss chard
- Romaine lettuce
- Broccoli
- Cauliflower
- Carrots
- Cabbage
- Avocados
- Bananas
- Seasonal berries
- Apples
- Pears
- Pineapple
- Mango
- Greens powder
- Vanilla protein powder
- Chia seeds
- Flaxseeds
- Hemp seeds
- Almond milk
- Coconut water
- Lemon juice
- Fresh ginger
- Cinnamon
- Ice cubes
Tips for 10-Day Green Smoothie Cleanse Success
Follow these tips to get the most benefits out of your 10-day green smoothie cleanse:
- Blend smoothies fresh rather than making big batches.
- Rotate your ingredients to ensure a variety of nutrients.
- Drink smoothies slowly and mindfulness.
- Always pack smoothies in an insulated bottle when on-the-go.
- Aim for at least 64 oz of water in addition to smoothies.
- Manage cravings with herbal tea, broth, or lemon water.
- Look for signs you may need to adjust your calorie intake up or down.
- Take a probiotic supplement to support gut health.
- Get plenty of rest and moderate activity.
- Plan to ease back into solid foods over 2-3 days after the cleanse.
Potential Side Effects
When done correctly, the green smoothie cleanse is generally safe for healthy adults. However, some dieters may experience side effects like:
- Headaches
- Fatigue
- Nausea
- Dizziness
- Constipation
- Hunger pains
- Irritability
- Brain fog
These issues often resolve by drinking more smoothies, increasing calories, or adding fiber supplements like psyllium husk. As always, consult a doctor before starting any new diet plan.
Who Should Not Do the Cleanse
The green smoothie cleanse is not suitable for everyone. You may want to avoid it if you:
- Are under 18 years old
- Are pregnant or nursing
- Have chronic health conditions like diabetes or autoimmune disorders
- Have a history of disordered eating
- Are underweight
- Have nutritional deficiencies
- Have upcoming events where performance matters
Children, teens, and pregnant women have greater calorie and nutrient needs that may not be met on the cleanse. Those with medical conditions may require specialized diets. In some cases, cleanses can trigger unhealthy eating patterns as well.
The Takeaway
During the popular 10-day green smoothie cleanse, the number of smoothies consumed per day can range from 3-6 depending on your calorie needs. Most people stick to 3-5 smoothies daily made with leafy greens, non-starchy veggies, fruit, healthy fats, and protein powder. This provides complete nutrition while promoting quick weight loss.
Pay attention to your body, activity levels, and weight loss goals to determine the right smoothie intake for you during the cleanse. Consuming green smoothies can flood your system with nutrients and help reboot healthier eating habits going forward.
