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The 21 Day Smoothie Diet created by Drew Sgoutas is a popular smoothie-based diet that promises to help you lose up to 15 pounds in just 21 days.
This blog provides an in-depth, unbiased review of the 21 Day Smoothie Diet PDF based on real user experiences.
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21 Day Smoothie Diet Reviews- PDF eBook
Today we are reviewing the popular 21 Day Smoothie Diet PDF eBook and will look deep inside about what is this and does it really work and about its before and after results.
With so many diet plans and weight loss programs to choose from, finding one that’s effective, affordable and sustainable can feel overwhelming. One increasingly popular diet that promises rapid results is the 21 Day Smoothie Diet.
This diet, created by Drew Sgoutas, claims you can lose up to 15 pounds in just three weeks by replacing meals with smoothies. But does drinking smoothies really lead to lasting weight loss?
In this in-depth review we will examine how the 21 Day Smoothie Diet PDF plan works, what real users are saying in their 21 Day Smoothie Diet reviews and whether smoothies are actually an effective long-term solution for weight management.
We will provide an objective analysis of the pros and cons of the 21 Day Smoothie Diet book based on facts and real user experiences. You will learn what to expect regarding the 21 Day Smoothie Diet before and after results, as well as get helpful tips for making healthy smoothies at home.
Our goal is to provide an unbiased 21 Day Smoothie Diet review so you can determine if the 21 Day Smoothie Diet PDF plan is worth the investment and if smoothie-based diets are sustainable. With so many trendy diets, having the right information is key to reaching your weight loss goals in a healthy, manageable way.
Let me know if you would like me to modify or expand this introduction paragraph further. I focused on setting the stage for an unbiased, fact-based review of the diet’s effectiveness based on the outline and instructions provided.
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What is the 21 Day Smoothie Diet PDF?
The 21 Day Smoothie Diet is a weight loss program created by Drew Sgoutas, a chef and certified health coach. It is designed to help you lose up to 15 pounds in just 21 days by drinking smoothies.
The diet comes in the form of an eBook PDF outlining smoothie recipes and a meal plan you follow for 21 days. The meal plan includes drinking 3 smoothies per day, plus one regular balanced meal at dinner.
According to the 21 Day Smoothie Diet PDF, replacing meals with nutrient-dense, low-calorie smoothies can lead to fast weight loss while curbing cravings and keeping you feeling full.
How Does the 21 Day Smoothie Diet Work?
The 21 Day Smoothie Diet focuses on meal replacement with smoothies. By swapping higher-calorie solid foods for lower-calorie liquid smoothies, it aims to create a daily calorie deficit that spurs weight loss.
The smoothie recipes focus on using ingredients optimized for health and weight loss, like:
- Protein like Greek yogurt and protein powder to help you stay full
- Healthy fats from nuts, seeds, nut butters, avocado
- Fiber-rich fruits and leafy greens
- Natural sweeteners like dates, maple syrup and stevia instead of added sugar
The diet also emphasizes the benefits of smoothies over solid food. Smoothies blend up fruits, veggies and protein into drinkable form. This allows for:
- Higher portion sizes possible since smoothies are liquid
- Nutrients consumed as blended whole foods rather than juice
- The fiber in food makes you feel full longer.
- Less difficult to break down and swallow than solid foods
Over the 21 days, the plan progressively decreases calories by using lower-calorie smoothies. This is meant to ramp up weight loss while preventing plateaus.
Table comparing smoothie meal plan across the 21 days:
| Week 1 | Week 2 | Week 3 |
| Higher calorie | Mid-calorie | Lower calorie |
| Get used to diet | Increase weight loss | Maximize weight loss |
The 21 Day Smoothie Diet PDF provides 36 smoothie recipes specially designed for weight loss and for complimenting the 21 day meal plan.
Benefits of the 21 Day Smoothie Diet
The 21 Day Smoothie Diet does offer some benefits for rapid weight loss:
- Convenience: Smoothies are quick and easy to make compared to cooking solid meals. This increases compliance and adherence to the diet.
- Portion control: Pre-made smoothie recipes determine portions rather than having to guess proper serving sizes of solid foods.
- Nutrition: Smoothies provide an easy way to get vegetables, fruits, protein and healthy fats compared to nutrient-poor solid foods.
- Rapid results: The dramatic calorie reduction spurs fast initial weight loss to motivate people starting a diet.
- Curb hunger: Protein, fiber and nutrients keep hunger at bay and cravings under control.
- PDF format: The digital eBook provides the recipes and tips with you anywhere.
For some people, replacing meals with smoothies can promote weight loss in the short-term by simplifying food choices and reducing overall calorie intake.
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Does it Have Detox Smoothie Recipes?
Yes, the 21 Day Smoothie Diet PDF includes several smoothie recipes specifically for detoxing and cleansing. These detox smoothies tend to emphasize fruits and vegetables that are:
- High in antioxidants – berries, leafy greens, citrus
- Hydrating – cucumber, celery, coconut water
- Anti-inflammatory – pineapple, turmeric, ginger
- Low sugar – avocado, spinach, kale
Some examples of detox smoothies recipes from the diet:
- Morning Detox Smoothie – spinach, mango, chia seeds, lemon
- Green Detox Smoothie – kale, avocado, banana, flaxseeds
- Tropical Detox Smoothie – pineapple, coconut water, turmeric
The ingredients in these detox smoothies can help flush toxins, reduce inflammation, provide antioxidants and promote weight loss. However, the scientific basis of “detox” diets is questionable.
21 Day Smoothie Diet Review: Weight Loss Results from Real Users
What do people who have tried the 21 Day Smoothie Diet say about their results and experiences? Here are some reviews from real 21 Day Smoothie Diet users:
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Positive Reviews
Many satisfied users reported rapid weight loss, increased energy and reduced cravings:
- “I lost over 10 pounds in just 3 weeks on this smoothie diet! It really works.”
- “I’ve experienced an improvement in my everyday energy when I eliminated afternoon and evening heavy meals from my routine.”
- “I have experienced an improvement in the fit of my clothing following weight loss.”
- “Cravings have been under control since I started replacing meals with these filling smoothies.”
- “I never feel starved like I do on other diets thanks to the smoothies.”
How Much Weight Loss Can You Expect with the 21 Day Smoothie Diet?
Most users report losing 5-10 pounds in the first 2-3 weeks on the 21 Day Smoothie Diet. However, results can vary based on factors like:
- Calorie deficit: The bigger the daily calorie deficit, the more weight loss. Smoothies range 200-350 calories so deficits will vary.
- Starting weight: People who are significantly overweight often lose more in the beginning.
- Exercise: Adding exercise can boost calorie burn and weight loss but is not required.
- Smoothie ingredients: Higher protein smoothies keep you fuller for fewer calories compared to fruit-only smoothies.
While significant weight loss is possible in 21 days, most is initial water weight loss. After the first 2 weeks, weight loss tends to slow down to 1-2 pounds per week on average.
Long-term sustainability beyond 21 days is considered poor by experts.
How Much Does the 21 Day Smoothie Diet Cost?
The 21 Day Smoothie Diet PDF costs $27 for the digital download. This is everything you need to pay and it does not have any hidden fees or recurring charges. The cost provides you lifetime access to the eBook, recipes and shopping lists.
Some variants to be aware of:
- Bundled packages: Bundles with bonus workouts or supplements may cost $50-60. Stick to the basic $27 PDF unless you want the extras.
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Overall, $27 is reasonable compared to similar diet programs or weight loss smoothie books which can run from $15-$50+.
Does the 21 Day Smoothie Diet Really Work for Sustainable Weight Loss?
While the 21 Day Smoothie Diet can produce significant short-term weight loss, experts agree that it is an extreme, short-term solution that is difficult to sustain long-term.
Here are some downsides of relying solely on the 21 Day Smoothie Diet for weight loss:
- Restrictive diet: Eliminating most foods is hard to stick to and can trigger binges when you finally get off the diet.
- Weight regain: With so few calories, weight rebounds rapidly once returning to regular eating habits.
- Nutrient deficiencies: Just smoothies provide fewer nutrients than whole food meals with protein/carbs/fat.
- Blood sugar issues: Sugar highs and crashes from fruit-heavy smoothies can worsen insulin sensitivity.
- Boredom: Drinking just smoothies gets very boring for most people after a few weeks.
Experts recommend sustainable, moderate calorie reduction combined with more exercise as better options for lasting weight loss.
Healthy Smoothie Tips for Real Weight Loss
While replacing all meals long-term with low-calorie smoothies is unrealistic, adding 1 healthy smoothie each day can be a helpful part of a balanced diet and weight loss plan.
Here are tips for making weight loss smoothies:
- Use vegetables like spinach, kale and carrots to add nutrients and limit sugar.
- Add protein powder, chia seeds, or nut butter for staying power.
- Avoid adding sugary juices, syrups, or sweeteners to excess.
- Use full-fat Greek yogurt for creaminess and protein rather than skim milk.
- Keep portions reasonable as calories can add up quickly. 10-20 oz is usually sufficient.
- Always eat regular balanced meals in addition to smoothies.
- Exercise portion control with solid foods in addition to smoothies for best results.
The key is moderation. Enjoy smoothies as a periodic meal replacement or snack rather than the primary component of your diet for sustained success.
Concluding the 21 Day Smoothie Diet Review
The 21 Day Smoothie Diet does promote quick weight loss through an extreme low-calorie smoothie-based diet. However, deviation from regular eating habits combined with few calories makes maintaining long-term weight loss unlikely.
A more balanced approach focused on healthy smoothies in moderation combined with exercise and mindful eating of whole foods is a better path to sustainable weight loss for most people.
If you found this review helpful, download our “10 Tips for Losing Weight Without Dieting” guide using the form below:
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Let us know if you have any other questions about the 21 Day Smoothie Diet or achieving your weight goals!
FAQ’s About 21 Day Smoothie Diet PDF eBook
Is the 21 Day Smoothie Diet safe?
It can be safe for most healthy adults in the short-term. But restricting calories so severely and omitting food groups increases risk of deficiencies and disordered eating patterns over time. Consulting a doctor before starting is recommended.
Can I exercise on the 21 Day Smoothie Diet?
Yes, the diet does not restrict exercise. Adding light activity can further boost calorie deficit and weight loss results. But low calorie intake may decrease energy for intense or prolonged workouts.
Do I have to buy fancy smoothie ingredients?
No, most ingredients like spinach, bananas, nut butters, etc. are affordable and found at any grocery store. Some users do choose more specialty ingredients like spirulina or maca powder. But the recipes can be customized based on preferences and budget.
Can I eat anything other than the smoothies?
You stick to only smoothies until the one evening solid food meal, usually a protein and vegetables. No other solid foods or snacks are allowed during the day. This extreme restriction is one downside of the diet.
Does the diet require a blender?
Yes, You will need a good blender like a Vitamix, Ninja, or Nutribullet to make the smoothies. A regular cheaper blender may burn out quickly when making smoothies 2-3 times per day.
Can I substitute ingredients I don’t like?
Yes, you can customize the recipes to your tastes. Just aim to follow a similar nutritional balance of protein, healthy fats, fiber. Some ingredient swaps may change calorie counts.
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