Heard of the smoothie diet but not sure what all the hype is about?
Interested in giving it a go but not sure if it’s good for you? Find out all the information you need to know in our guide.
The smoothie diet is generally where two out of three meals a day are smoothies.
Supposedly, the smoothie diet should be done on a 21 day cycle, with one week where ‘normal’ eating may resume – aka, three meals a day that aren’t a drink.
So, what are some of the benefits of the smoothie diet?
From potential nutritional benefits to lifestyle enhancements, find out some of the reasons people go on the smoothie diet below.
Fortunately, a lot of fruits and vegetables contain antioxidants, which are beneficial for helping your body defend against free radicals, which can cause cell damage.
These fruits and vegetables are particularly worth adding to your smoothies for this reason:
Another benefit of the smoothie diet is the vitamin C you will consume from the fruits and vegetables used in the smoothies.
Here are some of the best ingredients to add to your super smoothies to give them a boost of vitamin C:
Not only do you get antioxidants and vitamin C from smoothies, but you also get plenty of fibre!
This is super important for keeping our digestive system healthy and preventing constipation.
As well as this, high fibre diets have been associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer.3,4
Foods especially rich in fibre that you could add to your smoothies include:
Not sure what they are?
Essentially, phytonutrients are natural plant compounds that are produced to keep them healthy, as well as protecting themselves from the heat of the sun and insects.
But they can also support us humans too.
Phytonutrients have been found to have both antioxidant and anti-inflammatory properties that can benefit our immune system, eye health, heart health, and detoxification.6,7
Another benefit of the smoothie diet that has increased its popularity is how easy it is to follow – especially since modern life can be so busy and complicated.
You just have to educate yourself on the nutrients you need to add to your smoothies and then make sure to get any other nutrients you can in your regular meal of the day.
In a similar vein, another benefit of this particular diet is that it is quick and easy to prepare.
Once you’ve chosen your key ingredients, washed and prepared them, all you need to do is whizz it all up in a blender and then drink it – happy days!
In addition, diets that are largely focused on calorie counting can be time-consuming and confusing.
Whereas with the smoothie diet, you’ll know that you’ll be taking in fewer calories without having to measure everything out and keep it logged.
If you decide to go with the original 21 day smoothie diet book, you’ll also have access to pre-made shopping lists, saving you more time and energy throughout the week.
Read on to make sure you are getting the smoothie diet right...
Although you can get a lot, you can’t get all the essential nutrients to fuel your body in a smoothie.
This makes it super important to ensure the one proper meal you do have a day is packed with plenty of nutrients.
Be sure to include a good quality source of protein, whether that’s lean meat, eggs or tofu, for example, a serving of unrefined carbohydrates, some healthy fats and plenty of veggies!
While the majority of your meals will contain natural sugars, be sure to watch out for any added sugars.
This is because consuming a high level of sugar everyday can lead to blood sugar spikes and potentially even fat storage – according to Rob Danoff, a family medical physician.8
One solution to this could be to avoid adding more than one cup of fruit to each smoothie, and to use unsweetened milk or water as the liquid.
In addition to this, if you’re adding protein powder, try to use one that is low in sugar.
As well as low calorie diets being effective for weight loss, high protein diets have also been highlighted as effective by various different scientific studies.9,10
So why not capitalise on both?
To take advantage of this, try adding some protein powder to your smoothies, as well as using milks that are naturally high in protein.
Or if you’d like to shake things up a tad, why not add some oats to your smoothie? They’re considered a source of low-cost protein with additional nutritional value.11
And finally, it’s important to include some healthy fats in your smoothies as well.
Fat is especially beneficial for absorbing certain vitamins, like vitamin A, vitamin D and vitamin E.12
Interestingly, swapping out saturated fats for unsaturated fats can help to lower your cholesterol levels too.13
So for the best kinds of fats in your smoothies, here’s what to choose:
While the smoothie diet should generally be safe for people to try, there are risks for people with certain conditions or people taking certain medications.
For example, since this diet is higher in sugar than some other diets, it is not recommended for people with diabetes.15
Equally, if you’re looking to build or maintain muscle, this may not be the diet for you as it could lead to a loss of muscle mass.
Place all of the ingredients in a blender or food processor and whizz up for at least 30 seconds until smooth.
Pour into a mason jar or glass and drink straight away while chilled.
Blend all ingredients together until smooth.
Add a handful of ice will make the smoothie thicker as well as the perfect chilled temperature to enjoy immediately.
Simply blend all the ingredients until smooth and creamy!
Try using frozen banana or berries for a nice cold smoothie.
Place all the ingredients except the bee pollen in a blender and blitz until smooth.
Divide between two glasses and top each with a teaspoon of bee pollen. Serve immediately.
In a blender, combine the spinach, chopped kiwi and banana and fill with the apple juice.
Blitz until smooth.
Blitz ingredients in a blender or food processor until the mixture is completely smooth. Add water until it’s a liquid consistency.
You could also add a few ice cubes to make the smoothie icy-cold and ready to drink or add a splash of coconut water before blending for extra sweetness.
Whether you’re looking for weight loss smoothies, you’re embarking on the smoothie diet yourself or you’re just looking for smoothie inspiration – we hope you found what you were looking for in our guide.
Last updated: 1 November 2021
Joined Holland & Barrett: Apr 2019
Masters Degree in Toxicology and BSc Hons in Medical Biochemistry
Bhupesh started his career as a Clinical Toxicologist for Public Health England, advising healthcare professionals all around the country on how to manage clinical cases of adverse exposure to supplements, pharmaceuticals, cosmetics, industrial chemicals and agricultural products.
After 7 years in this role and a further year working as a drug safety officer in the pharmaceutical industry, Bhupesh joined Holland & Barrett as a Senior Regulatory Affairs Associate in 2019.