Discover the advantages of the smoothie diet for weight loss

The principle of effective weight loss through diet can be briefly explained as follows: replace high-calorie foods with other low-calorie or no-calorie foods (such as water). But you still need to add nutrients, more or less, for your body to function. Smoothies are a healthy alternative to a calorie-laden meal.

Smoothie diets are increasingly popular, especially as people tend to choose more organic plant-based foods. Besides, there are also many short-term, low-calorie, meal-replacement diets that are quite similar to the 21-day smoothie diet created by health coach Drew Sgoutas.

So what are the outstanding advantages of the smoothie diet for weight loss that are worth experiencing on your journey to find a healthy weight loss diet method that is right for you? Let’s find out with!

USDA (United States Department of Agriculture) Recommendations

Food groups

USDA nutrition guidelines recommend that your meals should be balanced between protein, fruits, vegetables, whole grains, and dairy. And that’s for every meal, not just one meal a day. It’s hard to get all of those food and nutrient groups into one meal replacement smoothie while still being delicious and low in calories.


For weight loss, the USDA recommends about 1,500 calories per day. Health coach Drew Sgoutas also recommends about 1,500 calories per day in the ebook Smoothie Diet. But the smoothies in the smoothie diet are much less than that, making it difficult to reach the 1,500-calorie goal without eating too much in one meal.

Creating a calorie deficit is often the best way to successfully and sustainably lose weight. But the right number of calories will vary from person to person, based on differences in age, sex, weight, and activity intensity.

Compare Smoothie diet and similar diets

compare the smothie diet and similar diets

Diets with vitamins are mostly short-term and cannot be applied in the long-term because of the limitations in providing nutrients for the body to function properly.

Most diets promise fast weight loss. But experts say they are unlikely to make a lasting change.

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Smoothie diet

  • General nutrition: For most dieters, two home-replacement smoothies a day, plus a typical daily menu meal you’ve been using may not be calorie-balanced. proteins, carbohydrates and healthy fats that the body needs.
  • Practicality: There are many rules and guidelines for the 21-day smoothie diet outlined in the Sgoutas ebook, but you can’t apply them all. Making two smoothies a day can be a challenge for anyone who works eight hours a day. Plus, it takes time to clean up.
  • Effective: If applied short-term, many people who follow this diet will lose weight. But to keep that weight, they will likely have to stay on the diet for longer than 21 days.
  • Sustainability: Any meal replacement diet is difficult to maintain in the long run, as these replacements often don’t meet your body’s nutritional needs like the main food groups you’re used to. .

The SlimFast Diet (a diet that uses branded products)

In the slimfast mode, you will drink two meal replacement smoothies per day

  • General nutrition: On the SlimFast diet, you’ll have two meal replacement smoothies per day, along with some 100-calorie snacks (use SlimFast products or make your own) and a full 500-800-calorie meal . These smoothies are made with dairy products (from SlimFast), flavors and other added nutrients that contain protein, fiber and fat.
  • Practicality: Do not mix your own smoothie recipe with this diet; Just buy a ready-made SlimFast smoothie, or mix it up in your own smoothie with SlimFast’s milkshakes. Similar to the smoothie diet, you’ll need to track the calories of a regular, non-smoothie meal.
  • Effective: This diet can certainly be effective in the short term, as it cuts calories and is pretty simple to do with few options.
  • Sustainability: Replacing a meal or snack with a smoothie and consistently eating fewer calories can be challenging for many people.

The Special K Diet (a diet that uses branded products)

  • General nutrition: Instead of replacing meals with smoothies and cereals, Special K’s diet bars and other snacks take center stage in this diet. You will have to use the above items for two out of three meals a day, continuously for two weeks. Because these foods are fortified with certain nutrients and the diet only lasts two weeks, it’s reasonably safe from a nutritional standpoint, but may not be a good nutritional choice. because most of your meals are processed, packaged foods. In addition, it is not ideal for everyone and does not cater to people with a history of allergies or other health problems.
  • Practicality: Like SlimFast, this diet is quite simple to apply, but not really suitable for Vietnamese people because you may not be able to find the product.
  • Effective: Some studies show that cutting calories with this method can help with weight loss. However, how long it can be maintained is not known.
  • Sustainability: This diet is for short-term maintenance (two weeks), but the weight loss can be hard to keep up.
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The 21-day diet of Dr. Oz (Dr. Oz’s 21-Day Diet)

  • General nutrition: In this diet, dieters choose from a list of pre-made foods: Primarily vegetables and plant-based proteins, with limited portions of fruits, grains, and animal proteins (sugars and all Even processed foods are not used). While these foods provide a good source of nutrition, experts say the diet is too restrictive to last a lifetime.
  • Practicality: This plan does not require calorie counting. Everything is listed on the food list, servings and servings, no special ingredients or other additions necessary. But preparing all the foods (since convenience foods and processed foods are not allowed) can take a lot of your time.
  • Effective: As with other diets, dieters can also achieve short-term effects. But just like the Smoothie diet, Dr. Oz says repeating his 21-day plan may be necessary.
  • Sustainability: This diet cuts out a lot of common foods and drastically restricts calories. So for most people, maintaining this regimen in the long run is not possible.

Advantages of the smoothie diet for weight loss

Advantages of smoothies for weight loss

Thus, compared to methods of weight loss that follow the principle of replacing a meal into a smoothie (fruit or vegetable, or mixed type), the 21-day Smoothie diet does not depend on the product. pre-made, and you can also customize the recipe.

Although you can get ideas for making weight loss smoothies from the ebook Smoothie Diet by Drew Sgoutas, try making your own healthy smoothies and use them as part of a sensible, balanced diet.

For best results, measure each ingredient and tally the drink’s total calories to see how much you’ll be consuming. This can help you avoid a common mistake when it comes to weight loss – underestimating the impact of liquid calories.

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Use fresh or frozen fruit, like blueberries, strawberries, mangoes, peaches, or apples. However, you also need to alternate with other varieties like watermelon, spinach or kale for extra vitamins and minerals. Green smoothies are also a great choice to start the day!

enjoy green smoothie

Green smoothies are a great choice to start the day

To solve the problem of cumbersome processing, you can invest in a compact hand blender. Some machines are portable, and you just need to spend some time chopping fruit during your lunch break. If it’s still inconvenient, drink a smoothie in the morning – have a (low-calorie) lunch at the office – have a smoothie dinner at home, maybe add a light, low-calorie snack in the afternoon.

If your goal is to lose weight, avoid high-fat ingredients when you want to make a creamy, creamy drink. A smoothie made with ice cream, gelato, frozen yogurt, or with lots of peanut butter would be delicious but can be so high in calories, fat, and sugar, how can it help you lose weight?

Bananas, whether frozen or at room temperature, can give you a full-fledged smoothie without adding fat and calories. If you love the taste of peanut butter, choose an all-natural brand and limit your use to about a tablespoon!

banana smoothie

Banana smoothie – often combined with yogurt, oats – is one of the great recipes for weight loss smoothie diets.

Experiment to find smoothies that work for you and healthy recipes that provide a lot of nutrition without a lot of calories.

Finally, don’t forget that detox diets are often contraindicated for certain people, including children, pregnant and lactating women, who have certain health problems. Before starting any diet, be sure to discuss it with your dietitian/nutritionist or personal trainer.

The PT 4.0 from, besides supporting home workouts, online workouts, can all advise on a reasonable diet for your weight loss plan.

If you’re on a weight loss smoothie diet – or any other type of diet – don’t forget to let your PT know, especially if you’re following a weight-loss, or health-training program. than.

Reference source

What Is the Smoothie Diet? Access date: April 1, 2020

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