How to lose weight easily (and keep it off FOR GOOD)

 

How to lose weight easily (and keep it off FOR GOOD)

The 21-Day Smoothie Diet is a weight loss plan touted as an easy and effective alternative to fad diets.

In fact, the creator of the plan claims that the diet is associated with a long list of benefits and can help improve sleep, keep your skin glowing, skyrocket energy levels, and increase weight loss almost instantly.

However, there are several serious downsides associated with this program, and it may do more harm than good in the long run when it comes to your health.

This article will take a closer look at the 21-Day Smoothie Diet, how it works, and some of the negative risks and side effects it may be associated with.

What is it?

The 21-Day Smoothie Diet is a weight loss plan developed by health coach Drew Sgoutas.

According to Sgoutas, the 3-week diet plan can help promote healthy eating, enhance immune function, detoxify the body, improve skin and gut health, and rev up energy levels.

Sgoutas also claims that the diet can boost weight loss. In fact, some testimonials displayed on the website claim that the plan led to up to 9 pounds (4 kg) of weight loss in just 3 days.

How to follow it

The 21-Day Smoothie Diet involves replacing two of your meals each day with smoothies using the recipes found in the e-book.

There are 36 recipes provided in the book, created using ingredients like fruits, vegetables, nuts seeds, and almond or coconut milk.

In addition to these two smoothies, the plan allows you to eat one solid meal per day and two healthy snacks.

Solid meals should consist mostly of whole foods, and snacks should be low in sugar and high in fiber with around 150–200 calories per serving.

You are also allowed one cheat day per week where you don’t consume any smoothies, though meals should still consist mostly of whole, minimally processed foods.

Optionally, you can kick off the plan with a 3-day detox, which requires you to consume a smoothie in place of all three daily meals, with two healthy snacks in between.

According to the program’s website, the diet works by creating a calorie deficit, meaning that you are expending more calories than you consume each day.

The diet is also high in fiber and claims to help reset your taste buds to reduce sugar cravings.

The program is intended to be followed for 3 weeks but can be repeated as many times as needed until you ‘reach your goal weight.’

Foods to eat and avoid

The 21-Day Smoothie Diet encourages nutrient-dense foods like fruits and vegetables while limiting processed ingredients.

Most of the smoothie recipes included in the 3-week program consist of fruits, vegetables, nuts, and seeds, mixed with coconut milk, coconut water or almond milk.

Additionally, the plan emphasizes whole, minimally processed foods for your remaining meals and snacks while following the diet.

Some specific examples of foods that are encouraged on the 21-Day Smoothie Diet:

• Fruits:bananas, pears, apples, oranges, pineapples, raspberries, strawberries
• Vegetables: spinach, kale, cauliflower, bell peppers, carrots, broccoli
• Protein foods: chicken, turkey, salmon, eggs, legumes, Greek yogurt
• Whole grains: brown rice, quinoa, oats, buckwheat, popcorn
• Nuts and seeds: flaxseed, almonds, walnuts, chia seeds, nut butter
• Beverages: almond milk, coconut milk, coconut water
• Herbs and spices: vanilla extract, fresh ginger, parsley, mint, cinnamon
• Other ingredients: unsweetened cocoa powder, unsweetened coconut flakes, vanilla extract, granola, honey

Foods to avoid

On the 21-Day Smoothie Diet, you should limit your intake of sugar-sweetened beverages and processed foods, including processed meat, refined grains, and fried foods.

Here are some examples of foods to limit or avoid while following the diet:

• Processed meat: bacon, ham, pepperoni, cold cuts, salami
• Refined grains: white rice, white pasta, white bread, tortillas
• Fried foods: French fries, mozzarella sticks, donuts, fried chicken, fish sticks
• Processed foods: convenience meals, cookies, chips, pretzels, baked goods
• Sugar-sweetened beverages: soda, sweet tea, sports drinks, energy drinks

Does it aid weight loss?

According to the 21-Day Smoothie Diet creator, the plan provides a total of around 1,500 per day.

Consuming 1,500 calories per day will lead to weight loss for many people. However, this may vary based on many different factors, including your age, body size, health status, and activity level

The diet also encourages a variety of nutrient-dense foods, like fruits, vegetables, nuts, and seeds, all of which are high in fiber.

Fiber moves through the digestive tract slowly, helping to keep you feeling fuller for longer, which supports weight loss.

Are you ready to begin your weight reduction Journey? Get started here to begin changing your life.