The Smoothie Diet by Drew Sgoutas, is a 21 day diet designed to lower your overall sugar consumption through the use of fresh smoothies everyday. The goal is to influence blood sugar, insulin production and sensitivity, and achieve sustainable weight loss.
Does it work? Is it worth the time and preparation? And more importantly, how much weight can you lose in 21 days?
Here’s the full smoothie diet review.
Smoothie Diet Pros & Cons
Extensive Preparation Guidelines
Smoothie Recipe Variation
Smoothie Daily Planner
Includes 3 Day Detox Plan
One Cheat Day Per Week
Not For People With Food Allergies
Daily Smoothie Preparation
How The Smoothie Diet Works
The Smoothie Diet is a repeatable 21 day diet plan designed to reduce sugar consumption and speed up weight loss. You’re given a weekly shopping list for everything you’ll need for the week (so you don’t have to keep running to the store), a smoothie recipe guide, and a daily smoothie calendar to help plan your meals.
The program lasts 21 Days (not including the optional 3 day detox), and can be repeated as often as you’d like.
Here’s the basic steps of the Smoothie Diet.
Calculate Ideal Calorie Deficit
You can’t lose weight without being in the proper calorie deficit. It won’t be enough to estimate calories and drink a few smoothies. Use the included calorie formula to factor your age, height, and current weight to find your ideal calorie deficit before starting the diet.
You’re going to be making a lot of smoothies over the next three weeks. To make the diet more convenient and practical, your shopping list is broken down per week AND per smoothie.
So shopping lists are included if you just want to buy stuff for one smoothie, and also includes the recommended shopping list for buying everything you’ll need for the week.
This doesn’t sound like a huge deal, but the number one reason for diet failure is running out of the recommended food. When that happens you’ll find yourself staring at a bag of cheetos for 45 minutes with decisions to make.
Do yourself a favor, and use the per week shopping list.
Daily Meal Replacement
The recommended plan is to replace one or two meals per day with one of your smoothie recipes. The meals you choose to replace is entirely up to you. Your other meals will consist of solid food from a recommended food and recipe list.
Here’s some of the non-smoothie recipes:
- Balsamic Chicken Salad
- Brown Rice & Black Bean Bowl
- Strawberry Quinoa and Spinach Salad
- Bell Pepper Tacos
- Apple Spinach Brown Rice Salad
- Carrot Noodle Salad
Between Meal Snacks
Between smoothies and your whole food meals, you’ll be eating small snacks which are low in sugar or high in fiber. Most snacks are in the 150-200 calorie range. Full snack list is on page 26 of the core diet guide.
Weekly Cheat Day
Don’t be afraid to use the weekly cheat day to your advantage. You’re going to have some sugar cravings, especially in the first week. This planned cheat day is used to help relieve mental fatigue, and studies have shown a cheat day can help stabilize important weight management hormones while dieting.
Try to stick to the recommended cheat day food list, though.
Expected Weight Loss
Realistic weight loss expectations are around 2-3 pounds per week. It is possible to increase the weight loss using the Smoothie Diet plan, but it would be challenging for most schedules. Many users have lost 50-70 pounds after several cycles of the diet plan, with many of those testimonials up on the official home page.
Just don’t expect to lose 50 pounds after three weeks. It would take a few cycles of repeating the program, if that’s your weight loss goal.
Smoothie Diet Recipes
The core diet plan includes 36 different smoothie recipes, with more recipes in premium packages. You’ll only be drinking smoothies for six days per week, with one cheat day. So there’s enough recipes to never repeat a smoothie recipe during the 21 day diet, if you like variety.
Here’s some of the included smoothie recipes:
- Chocolate Cherry
- Tropical Blast
- Iced Pumpkin
- Caramel Apple
- Peanut Butter Bliss
- Mango Lime Chill
- Vanilla Chai
- Banana Oats
- Green Energy
- Green Apple
Keys To Success
Preparation, both daily and weekly, will be the determining factor in achieving your weight loss goal. This smoothie diet will only work if you actually follow the smoothie diet. Yeah, it’s one of those.
Life does happen, and your schedule will eventually present challenges to daily smoothie preparation. There are some options if your life gets in the way of meal planning:
Only one smoothie, the rest of the day you would eat whole foods as usual. Best used if you have a busy afternoon, and know having a smoothie meal replacement is impractical.
No smoothies. You have one day per week to eat mostly whole foods, and live smoothie free. Use it wisely. While it’s entirely your decision, you may want to plan your one cheat day around family events or social gatherings.
One of the very first topics discussed in the core guide is calorie management, and creating the proper calorie deficit. Make sure you’re factoring in everything when using the formula, including activity level.
If you’re a couch potato, and never exercise, just be honest and use the lowest multiple when calculating your calorie needs.
If your calorie calculations are off, and you aren’t creating the necessary deficit your weight loss is going to be super slow.
What’s Included With Smoothie Diet Program
All of the materials in the smoothie diet program are digital, and can be downloaded to any device for future reference.
The guides, recipes and booklets can be accessed from any computer, tablet, or smartphone.
Smoothie Diet Core Plan
This guide explains the core philosophy of the diet program, and some basic nutrition information that dispels many weight loss myths and mistakes. The core guide also includes the detailed recipes and shopping lists for all the smoothies starting on page 31.
Quick Start Guide
While it’s not recommended to skip the core guide and just jump right into your daily diet, you can if you’d like. The quick start guide allows you to quickly access your daily planner, telling you which smoothies are on the menu for the day.
3 Day Detox (Optional)
The 3 day detox will flush unwanted toxins, and optimize many of the organs known to be helpful to metabolism and weight loss.
If your diet prior to starting the program included a lot of fast or processed food, the detox is an excellent primer before starting the smoothie diet plan.
Smoothie Diet Premium Options
1 on 1 Email Coaching
If you’d like some personal one on one advice about your meals, smoothies, total daily calories, and all things smoothie related there is email coaching available.
Whole Food Meal Planning
This is mostly for after your smoothie diet, and long term weight loss management. It’s full of whole food recipes to help keep off all the weight you lost during the 21 day diet.