What is the smoothie diet? Does it help to lose weight?

What do I have to eat to lose weight? What are the healthiest foods to lose weight? Am I doing it right? These are just some of the many questions people ask themselves when trying to lose weight in a healthy way, and I’m sure you’ve wondered this yourself at some point. Well; the smoothie diet is designed to make it easier to lose weight and be healthy.

What is the smoothie diet?
The shake diet is based on the idea of eating only three main meals a day, two of which are shakes and the remaining meal is solid food. This diet is designed to be done during a 21-day cycle and keeps one day a week in which you eat “normal”, that is, solid food.

What is the smoothie diet? Does it help to lose weight?

What does the shake diet consist of?
The diet consists of replacing two of the three main meals of the day with shakes and maintaining one solid meal a day for 21 days.

One day a week you can have the three solid meals of the day. The original diet has its own smoothie recipes and a shopping list with specific ingredients for the smoothies. There is a more extreme version that works as a detox diet and consists of eating exclusively on smoothies, excluding solid foods from the diet.

Duration of the diet
As the original diet is written, it is designed to be followed for three weeks and the 21-day cycle can be repeated whenever you want to accelerate weight loss.

Allowed foods
These are the food groups allowed in the smoothie recipes of the diet:

Fruits
Vegetables
Proteins
Healthy fats
It also has some guidelines to follow for solid meal preparation.

Does it prohibit any foods?
Although the diet does not prohibit any specific food, replacing two solid meals a day with shakes already makes the diet a bit restrictive.

Benefits
Some of the benefits of the smoothie diet are:

High fiber content
High phytonutrient content (from fruits and vegetables)
Easy meal planning
Shopping lists and easy recipes of your own
Drawbacks
Some of the drawbacks of the diet are:

Restrictive
Can be too low in protein
Cost of raw materials
May be high in sugar
Requires a powerful blender
Possible side effects
Possible side effects may vary depending on the individual’s health status.

Blood sugar problems (low or high)
Feeling hungry, tired or weak due to lack of calories and certain food groups.
How much weight can you lose with the shake diet?
People who follow the smoothie diet have reported losing between 1.5 and 5.5 kilos in the 21 days that the diet lasts, but weight loss can vary considerably depending on each person’s body composition and activity level.

diet shake recipes

Examples of diet shake recipes
Although the official smoothie diet has 36 specific recipes, you can prepare your own smoothies with the allowed food groups:

Fruits
Vegetables
Healthy fats
Proteins
You can also try some of our best smoothie recipes, many of which are high in protein and will help you feel satiated and energized.

Tip: all of our recipes are best prepared with a powerful blender.

Vitamin-boosting smoothies
Avocado, banana and kale.
Ingredients:

75 g frozen avocado
1 banana
A handful of kale
200 ml of milk
1 scoop of Impact Whey Protein (Vanilla)
A handful of ice
Mango and honey
Ingredients:

150 g frozen mango
100 g light Greek yogurt
1 tablespoon of honey
200 ml milk
1 scoop of Impact Whey Protein (Vanilla)
Fruits of the forest
Ingredients:

150 g frozen berries
1 tablespoon of peanut butter
1 scoop of Protein Cream (Chocolate Hazelnut)
1 scoop of Impact Whey Protein (Vanilla)
200 ml milk
Chocolate and coffee high protein breakfast shake.
Ingredients:

200 ml milk
100 ml of brewed coffee
1 scoop of Impact Whey Protein (Latte or Chocolate)
1 scoop maple syrup
100 g banana
1 teaspoon cocoa powder

Tropical vegan protein shake
Ingredients:

2 passion fruit
A handful of pineapple
Frozen blueberries
250 ml of coconut milk
1 scoop of Vegan Protein and Fiber (Coconut and Lime)
Dragon fruit and mango smoothie with omega liquid
Ingredients:

200 g frozen mango
1/2 banana
150 ml vegetable milk
1 tablespoon maple syrup
1 scoop of Vegan Protein Blend (Vanilla)
1 tablespoon of Vegan Omega Liquid
1 handful of ice
Vegan Banana Protein Smoothie
Ingredients:

1 scoop of Vegan Protein Blend
250 ml almond milk
½ banana
A handful of ice
Topping of your favorite fruits
Want more smoothie recipes? Don’t miss our compilation of 20 protein shake recipes.

Conclusion
While the smoothie diet can help you lose weight fast, eating only one solid meal a day for three weeks can be tricky, especially for people with big appetites who don’t get satiated easily.

The best way to prepare a healthy smoothie is to use fruits, vegetables, quality proteins and healthy fats. In fact, these types of smoothies can be consumed on any type of diet and help increase satiety.