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LAVERA STEWARTEditor-in-Chief of the Approved By Coach
Obesity is definitely among the first of the most common problems of the modern world. It is not like it hasn’t existed before, but only in the 20th century, it started becoming such a big and widespread problem that the World Health Organization declared it a global epidemic in 1997. According to Wikipedia, stats show that in 2013 more than 2 billion people are overweight, and 31% of that number are obese. In the United States alone, according to National Health and Nutrition Examination Survey, the data from 2016 showed that there were more than 70 million obese Americans, which accounts for nearly 40% of the entire adult population. Considering those same figures show that 99 million US citizens are still overweight, this means that close to 200 million people living in the USA have severe health problems.
What provokes this situation? Even if the weight problem can be caused by some things we cannot control, such as genetics and hormonal imbalance, unhealthy habits are the main cause of obesity.
And when we are talking about unhealthy habits, we primarily think about a lack of physical activity and poor diet. Many people are spending a lot of time in offices, often working overtime. During the weekend, they still feel exhausted and without a desire to be active. This results in an enormous amount of time sitting in front of the TV, computer, or with their smartphones. Besides, being pressed for time doesn’t leave us with many opportunities to prepare proper and well-balanced meals. We often eat on the go whatever we find, including large amounts of junk and processed food. With this kind of lifestyle, we can hardly expect anything else but to gain weight.
However, things don’t have to be so grim. In recent years we are more exposed to doctors talking about the enormous adverse effects of inactivity and bad nutrition. We are beginning to understand how our choices might jeopardize our health but, more importantly, that it is completely preventable. As a result, an increasing number of people are getting engaged in some physical activity and changing their eating habits. A lot of diets are emerging as well – keto, paleo, Chrono nutrition, and so on. One of those that is gaining popularity is a smoothie diet for weight loss.
We all enjoy a thick and creamy beverage made of fruit and vegetables. Moreover, we know smoothies are healthy and believe that many of our problems will disappear if we fuel ourselves daily with this vitamin bomb. But can we enjoy more benefits of smoothies if we try the 21-day challenge?
How does smoothie diet work? This new fad requires that you stop eating solid foods for 3 weeks or 21 days and only drink smoothies. The idea behind is that if you replace at least two, but preferably all of your three daily meals, with detox smoothie that is low on calories, you will see a significant weight loss. If your primary goal is to clean your body of toxins and other harmful substances, then you might also be interested in the best detox teas.
Generally, there aren’t any rules on what diet smoothie ingredients you should use, so it depends on your tastes. Followers of this menu say that the most important thing is to make sure you include a substantial amount of protein and fat. As we mentioned before, the recommendation is that you replace at least two meals with smoothies. If you can replace all three, it is even better, but in case you can’t, you have to monitor the calorie intake for the third meal and plan carefully what you are going to eat to make sure that the smoothie cleanses diet works.
Many people get confused here because they believe that drinking just about any smoothie can give good results. Even if drinking fruit and vegetable is way healthier than say, eating cheeseburgers, this is not entirely true. The thing is that while weight loss smoothies diet can be quite effective, it doesn’t mean that it necessarily will be as effective if you add a bunch of sugary stuff or high-fat milk to your beverage.
Are Smoothies Healthy?
Wondering are smoothies good for you!? Smoothies can be healthy; the question is, which ones? If the main ingredients are green leafy vegetables and you are following a kale smoothie diet or spinach smoothie diet, then these drinks are undoubtedly healthy. Considering also that smoothies are mainly made of fruit and vegetables that are the best source of various vitamins and minerals and low-calorie value, we can say they are good for you as well.
On the other hand, the calories that you consume with healthy smoothies come mainly from carbohydrates. This is a problem on several levels. One thing is that to function properly, our bodies also need protein, and with such a diet, we take very little of it. Therefore, it is recommended to add some protein sources like, for example, chia seeds to enjoy maximum benefit from your diet beverage.
Another big problem is that smoothies are made of fruit, and, in many cases, it is loaded with sugar. Moreover, sometimes, people feel the need to sweeten their beverages a bit, and they add honey, which is again — full of sugar. That way, something that generally is a healthy drink can get unhealthy, especially for people with certain conditions such as diabetes.
Sometimes when you make a smoothie, it turns out to be so thick that it is almost impossible to drink. People tend to add fruit juices to make them more liquid. But, despite popular belief, they are very high-calorie and no good for our bodies. It wouldn’t work for you if you decided to start a smoothie diet for weight loss. If you, however, are planning to get rid of some extra pounds, you might need something to curb the appetite. In this case, the best appetite suppressant might be a good way out for you.
Do Smoothies Help You Lose Weight?
Well, generally, yes, they can help you lose weight initially. Since it is a super low-calorie diet, it won’t be so difficult. And this applies especially if you are on a 21-day detox challenge, and you are replacing all three meals with smoothies. For those who decide to keep one regular meal, it is quite likely that you will lose weight because, on average, you will be consuming 1200 calories instead of the recommended 2000 for women or 2500 for men. What you can also do to speed up the process is to use the best appetite suppressant; thus, the results are sure to come!
However, there are two problems associated with this type of diet when it comes to shedding some pounds. First of all, the weight that people lose generally come from excess water in the body and not from fat. Another concern is that this diet isn’t sustainable. This means that it is not possible to live on smoothies for a long time. As a consequence, when you start eating solid food again, there is a high chance that you will regain those pounds. It is necessary to keep in mind that this diet can help you start losing weight, but the best thing you can do for long-term effects is to change lifestyle habits.
How Many Calories Are in a Smoothie?
This is something that no one can say because it depends on what you put in it. For example, if you make a vegetable-based smoothie with just a bit of rice, soya, or other vegetable milk, it will be very low on calories – approximately 37 calories for 100 grams. But many fruit smoothies can have more than 400 calories per glass. Therefore, you need to be careful when choosing the ingredients and find ways to downsize. There are plenty of options for you to make delicious and nutritious smoothies that don’t exceed 250 calories per cup. Experts suggest using best weight loss pills as support in fighting against excess pounds.
Fruit Smoothie Diet
So, as we already mentioned, the thing with fruit could be a bit complicated because it is full of sugar. This means that you have to be careful regarding calorie intake, especially when your goal is to lose weight. The good news is a lot of fruits have fewer calories like blueberries, blackberries, mango, strawberries, peaches, and so on. But you can also consider watermelon that mainly contains water but comes as a good source of vitamins and minerals.
When making smoothies, especially fruit-based, people tend to add milk, ice cream, and peanut butter. This will make your beverage more delicious for sure, but it will also add extra calories that you don’t need. If you feel hunger on a 21-day smoothie challenge, you can try the best appetite suppressant. Also, what you can do is add a banana to your weight loss smoothie. The thickness and the taste will be amazing, and you will still intake much fewer caloric content.
Vegetable Smoothie Diet
Finding good vegetables for smoothies seems to be more difficult than finding fruits. It is probably because most people have at least one favorite fruit, whereas, for veggies, the situation isn’t the same. Many experts recommend kale and spinach or other green leafy vegetables as a good option for a green smoothie diet. But the problem is that not everyone likes them, even if they are packed with essential minerals.
Nevertheless, there are many others that you can use, such as pumpkin, zucchini, beet, cauliflower, and so on.
Smoothie Detox Diet
If you plan to get rid of toxins that have been piling up in your body for some months, a 3-day detox smoothie diet can be a good option. These drinks mainly consist of those fruit and vegetables that are full of antioxidants, fiber, vitamins, and other elements that can help your body get cleaned of all the toxins. The good thing about this challenge is that it will also improve your sense of taste, so you won’t have cravings for all the junk, snacks, and processed food as you usually do.
Some of the main ingredients in these smoothies are green vegetables that, as we mentioned, many aren’t happy about. If this is your case, we suggest you try baby spinach. Unlike ordinary spinach, this one has no taste whatsoever, but it will surely speed up your metabolism. After some time, when you get used to this type of plant in your menu, you can try something else to enrich the choices for your detox smoothies.
Smoothie diet is an interesting challenge. We believe that the biggest problem is that we are all used to eating whatever and whenever we want it. Therefore, living without or with very little solid food can seem a bit too much for many of us. Even if this diet may not be the most effective in the long run when it comes to weight loss, ApprovedByCoach.com believes that it is worth trying to clean the body of harmful substances. Losing weight requires much more than just a 21-day diet to achieve a permanent and sustainable result.