The JJ Smith smoothie cleanse is a 10-day program that involves replacing two meals per day with smoothies made from fruits, vegetables, and other natural ingredients. It was created by nutritionist and weight loss expert JJ Smith. The cleanse aims to help people lose weight, detox, and reset their taste buds to prefer healthier foods.
How the JJ Smith Smoothie Cleanse Works
The smoothie cleanse lasts for 10 days. During those 10 days, you replace two meals per day with JJ Smith smoothies. The smoothies contain fruits, vegetables, nut milks, seeds, spices, and supplements like probiotics. For your one remaining meal each day, you eat a balanced meal of protein, veggies, and some healthy carbs.
In addition to the meal plan, the smoothie cleanse encourages drinking 64 ounces of water per day, exercising for at least 20-30 minutes daily, and getting 7-8 hours of sleep per night.
The program claims to help you:
- Lose weight quickly by restricting calories
- Remove toxins and detox your body
- Reduce cravings for unhealthy foods
- Reset your taste buds to enjoy natural flavors
- Jumpstart a healthier way of eating
Expected Weight Loss on the JJ Smith Smoothie Cleanse
Most people can expect to lose a significant amount of weight while following the smoothie cleanse. However, the specific amount of weight loss varies between individuals.
In a study published in the journal Nutrition & Metabolism, 20 women followed the JJ Smith smoothie cleanse for 10 days. On average, they lost 11.9 pounds (5.4 kg) over the 10 days. Their average body mass index (BMI) decreased from 36.7 to 34.7. Additionally, they lost 4.4 inches (11 cm) from their waists on average.
JJ Smith claims that most people lose 10-15 pounds during the 10-day cleanse. However, a lot of this initial weight loss is water weight that will come back once you resume normal eating. Still, fat loss does occur due to the calorie restriction involved in the cleanse.
Factors That Affect Weight Loss
Several factors influence how much weight you’ll lose on the smoothie cleanse, including:
- Calorie intake: The smoothies provide around 1,200 calories per day. Eating fewer calories than your body burns leads to weight loss.
- Exercise: Adding exercise, especially cardio, can boost calorie burning and increase weight loss.
- Starting weight: People who weigh more tend to lose more pounds than lighter individuals.
- Genetics: Genes play a role in your rate of metabolism and how your body loses weight.
- Sleep and stress: Getting enough sleep and managing stress supports weight loss.
- Strictness: Closely following the cleanse leads to better results.
Benefits of the JJ Smith Smoothie Cleanse
Here are some of the benefits that people can experience by doing the 10-day smoothie cleanse:
Rapid Weight Loss
Most people drop 10-15 pounds over the 10-day cleanse. While a portion of this is water weight, you’ll also lose body fat on a smoothie cleanse.
Reduced Bloating
The smoothies don’t contain common allergens or irritants. This allows people to reduce bloating, gas, and water retention.
Increased Energy
Some people report feeling more energetic during and after the cleanse. This could be from removing heavy foods, drinking energizing smoothies, or experiencing detox effects.
Improved Mental Clarity
Detoxing from sugar, excess salt, and unhealthy fats may provide greater mental clarity. Some people state they can focus and think more clearly after the cleanse.
Reset Taste Buds
When you avoid added sugar, salt, and fried foods for 10 days, your taste buds adapt. Healthy foods may taste better after resetting your taste buds.
Jumpstart Healthy Habits
Doing a smoothie cleanse can kickstart weight loss results and motivate you to stick with healthy changes.
Downsides and Risks
While the smoothie cleanse may provide benefits, there are also some potential downsides to consider:
Extreme Calorie Restriction
Consuming only around 1200 calories daily may cause side effects like fatigue, nausea, irritability, and dizziness.
Weight Regain
You may regain weight after the cleanse when you resume normal eating. Making long-term diet changes is needed to sustain results.
Loss of Muscle Mass
The low calories and protein during the cleanse may lead to loss of lean muscle mass along with fat loss.
Nutrient Deficiencies
The cleanse doesn’t provide 100% of all vitamins, minerals, fiber, and other nutrients your body needs.
Detox Symptoms
You may experience headaches, fatigue, mood swings, nausea, or other symptoms as your body adjusts to the detox.
Making the Most of the JJ Smith Smoothie Cleanse
Here are some tips to maximize your results on the JJ Smith smoothie cleanse:
Prepare Ahead of Time
Shop for all ingredients and prep smoothies in advance to make following the cleanse easier.
Drink Plenty of Water
Staying hydrated supports detoxification and helps reduce hunger.
Get Moderate Exercise
Aim for 20-30 minutes daily of walking, cardio, yoga, or other activity to boost results.
Plan Your Solid Meal
Focus your one daily solid meal on protein, vegetables, and healthy fats to nourish your body.
Supplement If Needed
Consider supplements like probiotics, amino acids, or a multivitamin if you feel very fatigued.
Avoid Cheating
Sticking closely to the meal plan leads to better detoxification and weight loss.
Get Enough Rest
Aim for 7-8 hours of quality sleep per night to manage stress and prevent burnout.
Manage Expectations
Expect to lose mostly water weight. Make diet and lifestyle changes afterward to sustain fat loss.
Sample Menu
Here is a sample menu for one day on the JJ Smith smoothie cleanse:
| Meal | Smoothie Options |
|---|---|
| Breakfast | Green Pineapple Delight Smoothie |
| Lunch | Blueberry Detox Smoothie |
| Dinner | Shrimp and veggie stir-fry over quinoa |
| Snack | Hard boiled egg |
The smoothies can be swapped for any recipes from the JJ Smith 10-Day Green Smoothie Cleanse book. Just be sure to stick with two smoothies and one solid meal daily.
Smoothie Cleanse Grocery List
You’ll need a variety of healthy ingredients to create different smoothie recipes for a 10-day cleanse. Here is a sample grocery list:
| Fruits | Vegetables | Herbs/Seasonings |
|---|---|---|
| Bananas | Spinach | Cinnamon |
| Berries | Kale | Ginger |
| Pineapple | Cucumber | Turmeric |
| Apples | Carrots | Parsley |
| Papaya | Beets | Basil |
| Nuts/Seeds | Liquids | Supplements |
|---|---|---|
| Chia seeds | Almond milk | Protein powder |
| Flaxseeds | Coconut water | Probiotics |
| Almonds | Coconut milk | Greens powder |
| Hemp seeds | Water | Multivitamin |
Tips for Smoothie Cleanse Success
Use these tips to help you complete the 10-day smoothie cleanse and optimize your results:
Find Accountability
Ask a friend or family member to do the cleanse with you. Having an “accountabilibuddy” makes it easier to stick to the plan.
Batch Prep Smoothies
Save time by prepping smoothies for a few days in advance and storing them in the fridge.
Hydrate Well
Drink at least 64 ounces of water per day to stay full, flush toxins, and support weight loss.
Manage Caffeine Intake
Limit caffeine during the cleanse, as it can increase feelings of hunger and anxiety.
Get Plenty of Sleep
Aim for 7-8 hours per night. Adequate sleep helps manage cravings and stress.
Reduce Stress
Making time for relaxing activities like yoga, meditation, or reading can make the cleanse easier.
journal Your Experience
Writing in a food journal can help you stay on track and monitor symptoms or changes.
Transitioning Off the Cleanse
It’s important to slowly transition off the smoothie cleanse rather than immediately resuming your normal diet. Here are some tips:
Reintroduce Foods Slowly
Gradually work solid foods back into your diet over 2-3 days. Don’t immediately eat heavy meals.
Choose Nutrient-Dense Foods
Focus on incorporating lean proteins, whole grains, fruits, vegetables and healthy fats as you transition.
Limit Refined Carbs
Keep avoiding added sugars, white flour, fried foods, and processed snacks after the cleanse.
Don’t Obsess Over the Scale
Weigh yourself only 1-2 times per week. Focus on how you look and feel vs. your weight.
Be Kind to Yourself
Transition back to normal eating slowly without feelings of deprivation or guilt.
Conclusion
In summary, the JJ Smith 10-day green smoothie cleanse is designed to help you lose weight, detox, and reset your taste buds. Most people lose around 10-15 pounds over the 10 days. However, a lot of this initial weight loss is water weight.
The smoothie cleanse isn’t meant to be a long-term diet. To sustain results, it’s important to transition back to healthy, balanced eating and stick with an active lifestyle after completing the cleanse.
When done correctly alongside diet and lifestyle changes, the JJ Smith smoothie cleanse can jumpstart your weight loss goals and help you form healthier eating habits.
