Although we would like to assume this diet plan is perfect, it certainly is not. The 21-day smoothie diet plan also has several health risks. For the most part, you should be fine following this diet if you replace only one meal. However, if you replace all your meals with smoothies, then you may suffer from the following:
Increased Calorie Intake
Lest we forget, smoothies are prepared from food products, which also contain calories. For example, a green smoothie is prepared from spinach, and one cup of raw spinach contains at least 7 calories (12). This is minor, but other ingredients can contribute many more calories.
When blended all together, these ingredients increase the total calories in your drink. Drinking a smoothie may also not make you feel as full as eating a solid meal. If you, therefore, take more than the recommended servings of a smoothie, you may end up consuming too many calories. This may compromise your overall weight loss goals and results.
Higher Blood Sugar Levels
Some smoothie recipes will ask you to use sweeteners to make your drinks tastier. Most of these sweeteners contain added sugars, which of course can lead to weight gain and have other negative health impacts. They might increase your blood sugar levels and this can become potentially dangerous if you have type 2 diabetes or insulin resistance (7). The key is to sweeten without using added sugar.
Potential Nutritional Deficiencies
You are replacing meals with smoothies that may not be nutritionally complete.
How Many Smoothies Should You Have A Day?
Just because you follow the 21-day smoothie diet plan does not mean you will have six to seven smoothies a day. Remember that you are using this diet plan to attain a specific dietary or fitness goal. If it is for weight loss, you will have to watch the number of smoothies you consume.
See also
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Your dietitian may recommend you limit them to only two or three. This will depend on several factors. One of them is your daily calorie limit. The number of smoothies and other foods you have must give your body fewer calories so that your body maintains a calorie deficit for weight loss.
Again, the number of smoothies you have will depend on the number of meals replaced by these drinks. If you replace both breakfast and lunch, then it means that you will be having two smoothies a day.
Who Can Start A 21-Day Smoothie Diet?
Everyone can have a smoothie. However, not everyone can follow a smoothie diet plan. These diet plans are not safe long-term, especially if you have replaced all your meals with these shakes (13).
The only people who can start this diet plan are those who have acquired a go-ahead from their doctor and nutritionist. Usually, these professionals assess your health and medical history to determine if you are safe to follow such a diet plan. Despite this, they recommend a specific timeline during which you are supposed to follow this diet plan.
Truth be told, diet shakes are not the magic bullet for weight loss (3). With this in mind, after getting the go-ahead to follow this diet plan, remember to use these drinks judiciously. Successful weight loss will require other practices, including regular physical activity and getting adequate rest.
Read More: Smoothie Diet Plan: Smoothie Diet Plan To Stop The Pounds From Piling On
21-Day Smoothie Diet Recipe Ideas
Are you looking for weight loss smoothie ideas to include in your 21-day smoothie diet plan? Check out some of the options we have analyzed for you. These smoothies will not only satisfy your sweet tooth but also help you stick to your daily calorie range.
Remember to go through each smoothie diet with your dietitian before including it in your diet plan. The smoothie options we have for you include:
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