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Smoothie diet and natural diet plan for 21 days


Smoothie diet and natural diet plan for 21 days

Smoothie diet and natural diet plan for 21 days

This section of the 21 Day Diet Diet Plan is a five-week program that includes the main procedures to follow while using the e-book. Drew Sgoutas shares in-depth information on the smoothie revolution throughout week one. Here you will learn how to include long-neglected fruits, vegetables, and greens into your daily life.

 The second week is devoted to "Feel the Green," where you'll learn how to make fruit juices, which are low in calories. What's more, you'll learn which vegetables contain fiber, allowing you to stay full for longer periods of time, as well as which healthy fats and proteins to eat. concentrate 

Third week on metabolism boosters. Low metabolism is often associated with excessive fat storage in the body. As a result, those with a poor metabolism tend to look for ways to boost it, particularly through nutrition. According to the Smoothie Diet Review, the program guides you through various fruits and vegetables that you may eat to boost your metabolism and burn calories quickly.


High-protein meals, for example, may help you lose weight and gain muscle. Apart from that, you can include foods rich in iron, zinc, and selenium that target the thyroid gland, which controls your metabolism. Probiotics are also metabolic accelerators because they contain healthy gut bacteria that quickly improve the health of your gut. As a result, your gut bacteria help you lose weight quickly, simply, and uncomplicated. Day 4 of this 21-day protein diet plan will be spent learning how to unlock the healing properties of smoothies.

Stick to the 21-day juice diet the right way

  • Starting the program with a 3-day clean in which juice is replaced for each of the three daily meals with two healthy snacks is an option.
  • According to the program's website, the diet works by creating a reduced-calorie diet, which means you burn more calories than you consume each day. The diet also contains plenty of fiber and claims it may help you reset your taste buds to stop sugar cravings.
  • The program can be repeated as often as required until you "reach your desired weight" although it is scheduled to be completed in three weeks.
  • According to the 21-Day Smoothie Diet, you should substitute smoothies prepared from book recipes for two of your regular meals.
  • You can have two smoothies in addition to a full meal and two healthy snacks each day.
  • With around 150-200 calories per serving, snacks should be high in fiber and low in sugar, while meals should consist primarily of whole foods.
  • The majority of your meals should consist of whole, minimally processed foods, but allow yourself one day off each week when you don't drink any juices.
  • 21 Day Smoothie reduces  your daily calorie intake by replacing 2 of your meals with a large dinner, 2 snacks and 2 smoothies. The plan should be followed for three weeks, and then repeated as often as needed after that.

Foods to include and avoid in your 21-day diet:

  • The 21-Day Smoothie Diet encourages nutrient-dense meals like fruits and vegetables while restricting processed ingredients.
  • The majority of smoothie recipes in the 3 Week Program feature fruits, vegetables, nuts, and seeds blended with coconut milk, coconut water, or almond milk.
  • Furthermore, the diet plan promotes whole, less processed foods for your other meals and snacks.

Here are some specific items that are recommended for the 21-day smoothie diet

  • Fruits: strawberries, pears, apples, oranges, bananas, pineapples and raspberries.
  • Vegetables: cauliflower, peppers, kale, spinach, carrots, and broccoli.
  • Protein-rich foods: salmon, eggs, chicken, legumes, Greek yogurt, and turkey
  • Whole grains: oats, buckwheat, popcorn, brown rice, and quinoa.
  • Seeds and nuts: nut butters, almonds, walnuts, flaxseeds, and chia seeds.
  • Beverages: Coconut milk, coconut water, and almond milk
  • Spices and herbs: mint, fresh ginger, parsley, cinnamon, vanilla extract.
  •  Unsweetened Coconut Flakes, Vanilla Extract, Granola, Honey, Unsweetened Cocoa Powder.
  • While on the 21-day smoothie diet, you should limit your intake of processed foods such as processed foods, refined carbohydrates, and fried meals.

Following the diet, reduce or avoid the following foods:

  • Processed meats: salami, pepperoni, cold cuts, bacon.
  • Processed grains: tortillas, white pasta, white bread, and white rice
  • Fried foods: donuts, fried chicken, fish nuggets, french fries, mozzarella sticks.
  • Prepared foods: crisps, pretzels, baked goods, ready meals, biscuits
  • Sugar-sweetened drinks: sports drinks, energy drinks, soda, sweet tea.

Does it help in losing weight?

  • The author of the 21-Day Smoothie Diet claims the menu offers a total of about 1,500 calories each day.
  • Many people lose weight when they eat 1,500 calories a day. However, this may vary based on a number of factors, including your age, body size, health and activity level.
  • The diet also encourages a range of high-fiber, nutrient-dense foods such as fruits, vegetables, nuts and seeds.
  • Fiber keeps you feeling fuller for longer and helps your digestive system work more slowly, which may aid in weight loss.
  • The 21 Day Smoothie is quite restrictive and can be hard to stick with while being low in calories and high in fiber.
  • Additionally, studies show that liquids, such as juices, are less filling than solid meals, which means that if you primarily consume juices every day, you may feel increased hunger.
  • Furthermore, some research suggests that meal replacement weight loss programs may be associated with an increased risk of weight gain after restoring a regular diet.
  • As a result, although replacing some daily meals with juices may lead to weight reduction in the short term, it is not likely to have a long-term effect.

Negatives and negative effects

In addition to being restrictive, precarious, and difficult to follow, the 21-day juice diet can have a variety of negative aspects and adverse effects.

  • Increases the chance of nutritional deficiencies.
  • If you only eat one meal a day and drink juices for the other two meals, you are more likely to develop a nutritional deficiency.
  • Although the smoothie recipes offered by this program contain nutrient-dense produce such as fruits and vegetables, they also exclude or limit many of the foods that make up a balanced meal, such as whole grains, healthy fats, and lean meats.
  • Some contain very little protein. Green Detox Smoothie, for example, has less than 4 grams of protein per serving and is made with kale, coconut water, banana, ginger, and lemon. This makes it difficult to ensure you're getting enough protein, which has a detrimental effect on a variety of processes including immune response, muscle development, and tissue repair.
  • Furthermore, despite the diet's promise of 1,500 calories per day, the majority of smoothie recipes are relatively low in calories and unlikely to meet the calorie requirements of the majority of healthy individuals.
  • A daily calorie deficit can lower your metabolism and have significant negative consequences, such as hunger, nausea, headaches, and fatigue.
  • Sugar content may be high.
  • Bananas, pineapples, peaches, strawberries, and other fruits in juices are often included in the 21-day smoothie diet.
  • Some can contain additional sugary ingredients such as honey or granola.
  • The high levels found in this diet may not be tolerable to everyone, although these ingredients can be enjoyed as part of a healthy, balanced diet.
  • In particular, diabetics may need to monitor their consumption of carbohydrate-rich meals such as fruit or honey to avoid increasing blood sugar.

Not supported by evidence

The lack of evidence  supporting the 21-day juice diet is one of its main weaknesses.

While a balanced diet may benefit from including smoothies, there is no evidence that doing so will have the same positive effects on your skin, digestive health, or immune system as the diet suggests. Customer testimonials that claim to have lost a lot of weight quickly are also plentiful on the diet's official website. Not only is this impractical and unrealistic, it may also be unhealthy.

In conclusion

This 21-day shake diet plan involves drinking smoothies in addition to your meals. In this diet plan, you can replace one or two meals each day with smoothies for a short period. It is not safe to replace all meals with juices as you may suffer from nutritional deficiencies.

This meal plan may help you increase your intake of vitamins, fruits, and vegetables. It may also help you lose weight if you keep to the suggested serving size of the juice. Please be aware that it may spike your blood sugar and increase calories, as well as not providing all the nutrients your body needs. Remember to follow or start this diet plan only after getting medical advice.