Everything You Need To Know About Smoothie Diet

A smoothie diet is one of the most preferred balanced diets. This diet plan mainly consists of 36 smoothie recipes. This diet plan replaces one or two meals for a few days. They are mainly prepared from a blend of fruits, and vegetables along with other nutritious ingredients such as nuts, and other whole grains. 

It is a short-term dietary plan commonly known to lose weight. This diet plan helps to boost energy levels and improves the skin. Smoothie consists of vitamins, minerals, and other antioxidants required by the body. It is mainly made with water and juice. But some people prefer to consume it with milk as well.

The most common smoothie diet is 21 days. It was introduced by coach Drew Sgoutas. Some detox plans are also included in this diet plan. It is suggested to have low sugar and high fiber ingredients. However, the incorporation of solid foods is equally important in the regular diet plan to get all the essential nutrients.  

Who Is It For? 

Many people are found consuming the smoothie diet. The diet intake depends upon the people and the level of nutrients required by them. The major targets of this healthy diet are; 

• Fitness Enthusiasts: Smoothies can be a great source of nutrients for many athletes and fitness enthusiasts. They can consume it before and after the workouts. This diet works as a protein shake for many of them. 
• Vegetarians and vegans: Smoothies can be a great source of nutrients for these people as they do not consume meat products that are rich in fats and other vitamins.
• People wanting to lose weight: People who want to lose weight are the major consumers of the smoothie diet as it is calorie-free. This also reduces the hunger and appetite of the people resulting in weight loss.
• Elderly people: Smoothies can be the best option for elderly people as they find difficulty in swallowing food but are in extreme requirement of nutrients. Some of them may not be involved in day-to-day activities and are physically not strong. So, they need this diet to enhance their energy level and boost their immunity system.

Many food items are to be included in the smoothie diets. It mainly comprises fresh fruits and vegetables rich in minerals and vitamins. Some of the major food items to be included are listed below. 

• Fruits: Mainly fresh and watery fruits are preferred in the smoothie diet. It includes apples, oranges, raspberries, pineapples, and strawberries.
• Vegetables: Mostly green leafy vegetables such as spinach, cauliflower, broccoli, and other vegetables like carrots and kale are included in the diet.
• Whole grains: Grains like oats and buckwheat that provide fiber and vitamins should be included in the smoothie diet.
• Nuts: Seeds and nuts such as almonds, flax seeds, chia seeds, and nut butter should be included.
• Beverages: Coconut water, almond milk, and coconut milk should be added to the diet plan.
• Herbs and spices: Spices such as fresh ginger, mint, and cinnamon should be added to the diet to increase the texture. 

Foods to Avoid in Smoothie Diet

It is very necessary to have healthy and nutritious ingredients in any diet that people consume. Even healthy diets like smoothie diets have to avoid some food items to preserve their essence and benefit of losing weight. Here, are some of the foods that are to be avoided in a smoothie diet.

• Processed meat: While having a smoothie diet, one should avoid processed meat items that may overshadow the benefits of a healthy smoothie. This may also increase the weight instead of reducing it. Processed meats such as salami, bacon, and ham can affect the entire dietary plan.
• Refined grains: A good amount of whole grains are included in the smoothie drinks but the refined ones may not add equal value to the diet. Refined grains like white paste and white rice should be avoided.
• Sugar-sweetening beverages: High sugar intake doesn't help in reducing weight. Beverages such as soda, sweet teas, and energy drinks should be strictly prohibited.  

• Fried foods: Only fresh and healthy foods should be included in the diet. Fried foods are more likely to reduce cholesterol which makes it difficult to lose weight. 

A smoothie diet when consumed in the right quantity and at the right time consists of a lot of health benefits. This diet along with weight management has many more benefits. The major benefits of consuming a smoothie diet are highlighted here. 

1. Boost Fruits and Vegetables Intake 

Fruits and vegetables contain various minerals, vitamins, and antioxidants. They should be included in the diet to have a healthy living. Together, these sources of nutrients fight against inflammation, improve digestion and help prevent various heart diseases.

It is recommended by the World Health Organization (WHO) to have at least 400 grams of fruits and vegetables in a day. Comprising of these fruits and vegetables, the smoothie diet helps people to consume them in the right amount. 

2. Support Increased Fiber Consumption 

Many fruits and vegetables are high in fiber. The presence of fiber in the body helps to support the digestion process by preventing constipation. Fruits such as avocado and guava in the smoothie diet are fiber-rich.

Vegetables like carrots and beetroot are also part of the smoothie diet and they are rich in fiber. So, a smoothie diet is the perfect way to boost the fiber intake in the body. 

3. Boost Energy Level

Everyone wants to be energetic in this competitive world. They can only work hard for themselves if they are full of energy. Smoothie diet is one of the biggest sources of food to increase the energy level in the body.

Protein powder made of almonds, and butter are high in proteins which are included in this diet. It makes people more energetic throughout the day. 

4. Promotes Digestive Health 

The amount of fruits and vegetables available in the smoothie diet is high in fiber. It supports the movement of food through the digestive tract which improves food regulation.

This helps in improving the digestive system. It helps people to control gastritis. The fruits and vegetables are blended well into the smoothie diet. This helps the body to absorb more nutrients in the right way. The detoxification effect also supports digestive health. 

5. Supports Weight Management 

Weight management is one of the most important benefits of the smoothie diet. It helps in controlling the calorie intake in the body. It keeps people hydrated and reduces fatigue. The smoothie diet boosts metabolism and burns calories which results in reducing weight.

It substitutes the meals in the best way possible by providing all the essential nutrients required by the body. Nutrition-rich ingredients in the smoothie are very delicious and healthy at the same time. This reduces people's cravings for unhealthy snacks.

Following a proper plan and guidelines is essential to have a good smoothie diet plan. Some of the guidelines for the smoothie diet plan are included here. 

1. Balance ingredients: It is necessary to ensure that the ingredients included in the diet plans are healthy and are rich in vitamins and minerals. But the amount should be taken into consideration. Too much fiber and very less calories may also be not beneficial for everyone.
2. Hydration: Staying hydrated is very important. Fruit juices that are high in sugar should be avoided. A smoothie diet can have a good amount of water, coconut water, and almond milk as the base. These liquids are healthier and maximize nutrient absorption while blending them.
3. Limit sugars: The sugar level should be limited in the smoothie diet. It is better to rely on the natural sweetness of fruits than using the added sugars.
4. Keep track: Smoothie diet plans can be for a week or 21 to 30 days. It is necessary to keep track of days while consuming them. Overconsumption may also affect health. It is important to understand how the body responds to the ingredients.
5. Blend well: Consuming a smoothie without blending it properly may affect the taste as well as the important nutrients may be left behind in the jars.

A smoothie diet consists of numerous health benefits that help to lose weight but there are some side effects that everyone has to be aware of. 

Nutrients Imbalance

The diet consists of a lot of nutrients as fruits and vegetables are rich in nutrients. But, only relying on smoothies may not provide the enough nutrients required by our body. It lacks iron, zinc, and other necessary components. B12 and vitamin D are mostly obtained from milk and meat products which are not included in the smoothie. So, it may sometimes cause nutritional deficiency. 

Kidney Stones

They are very painful and can be dangerous if not treated on time. The most common ingredients found in the smoothies such as spinach, berries, and broccoli are high in oxalate. They cause problems in stool and urine which affects the kidney. This might cause kidney stones. 

Thyroid problems

Smoothie ingredients such as cabbage and sprouts consist of glucosinolates. It hinders the potential of the thyroid to absorb iodine from the body. Iodines are very important for our body to produce different hormones. 

Dental problems

Some fruits included in smoothies are rich in acidity. They affect tooth enamel. The frequent consumption of sweets in the smoothies may also increase the risk of cavities. 

The smoothie diet is full of nutrients but it may not be applicable for all. The doctors or the medical personnel can give some recommendations to include it in the regular diet for some people in the following conditions. 

• Pre and post-surgery recovery: Smoothies are the soft beverage. They can be swallowed easily and are beneficial for people before or after their surgeries. People during these times, cannot eat solid foods. So, doctors recommend they to have a smoothie diet which provides nutrients in the liquid form. 
• Nutrient boost: Smoothies are rich in nutrients. The fruits and vegetables found here are a must to be included in the diet for everyone. But some people struggle with having whole food items or two or three meals in a day. So, it is recommended to have a smoothie that provides all the essential nutrients. 
• Weight loss: Smoothies are medically preferred to lose weight. They help to reduce the calories in the body. These diets are the best replacements for heavy meals to lose weight without losing their essential nutrient components.
• Digestive problems: As the name suggests itself, smoothies diet are very smooth and can be swallowed easily. For, people with digestive issues, this diet helps in providing easily digestible nutrients. This provides rest to the digestive tract and supports the digestive function. 
  Therefore, it is very essential to take the necessary advice from the health personnel regarding the right intake of balanced diets. A simple mistake can cause a huge loss. One life's is at risk if the food is not consumed properly following all the health requirements. 

The diet plans for a smoothie diet may vary depending on the needs and preferences of the individuals. There are varieties of smoothies that can be made with different flavors and ingredients. Some of the most common smoothie diets consumed by people regularly are mentioned here. 

Berry Beet Smoothie 

Berry beet is very healthy for the body. Homemade berry beet juices and smoothies help to support the immune system. It works as an antioxidant in the body. The smoothie's color is heart-melting. It looks very attractive and tastes delicious at the same time.

The inclusion of almonds, your, honey, and fresh berries makes the smoothie very healthy and nutritious. However, the excessive consumption of this smoothie may affect the urine as it gets red. Some people might get afraid but it is normal. The redness in the urine can be reduced by reducing the consumption of the smoothie. 

Avocado Smoothie 

Avocado is one of the healthiest fruits people can consume regularly. It is the most preferred healthy breakfast. It has a creamy texture because of the use of yogurt and honey in the diet. This smoothie drink is full of green proteins, greens, and healthy fats.

Avocado can be paired well with blueberries and mints which give extra taste and flavor to the diet. Since avocados are the nutrition powerhouse, they help in the overall functioning of the body. So, creamy and refreshing avocados are the best diet to have a happy start to the day or rescue the mid-day dizziness. 

Pumpkin Banana Smoothie 

Bananas are the most consumed fruits in every household. It is one of the greatest sources of nutrients that can be consumed daily. They are rich in vitamins B6 and minerals. They help with metabolism and improve digestive health.

On the other hand, pumpkins are very healthy vegetables. They are rich in vitamins and antioxidants. They help to boost the immune system and reduce the risk of cancer. So, the combination of these foods in itself is very healthy.

Coffee Smoothie 

Brewed from roasted coffee beans, coffee is one of the world's most popular drinks. It is said that 2-5 cups of coffee can reduce diabetes and other health-related disease. It is even believed that coffee intake can reduce the risk of early death.

The caffeine components found in coffee help to burn calories and reduce weight. It also reduces the appetite. Milk, almond butter, and bananas in the coffee smoothie make it healthier and nutritious which gives a fresh start to the day. 

Banana Coconut Mango Smoothie 

Mangoes are known to be the king of fruits and are the favorite of most people. It is very delicious and healthy. It contains Vitamins A, B, C, E, and K. They have a creamy texture and can be consumed in different food items with different flavors. Coconut helps to prevent various bacteria and viruses.

So, the combination of these three fruits makes the smoothie very healthy. Drinking this diet early in the morning makes one feel like taking up the beaches. This is a low-fat option with a lot of nutrients which help in reducing weight.