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A smoothie diet has become my go-to remedy when I have not been eating well or want to do an effective detox. If one thing this Covid-19 lockdown has shown me, is how I rely on my daily smoothie to steer me towards wholesome food choices the rest of the day. I don't know about you, but when I got laid off back in March 2020 due to the pandemic, I started baking. I baked, I ate, and I did not make my daily smoothie that I used to take to work every morning. Combine that with some sofa lounging and there I was five weeks later and 10 lbs. heavier. Now I'm not a fan of using the d-word, but if a smoothie diet – or even simply drinking a smoothie as a meal replacement – can melt away the excess weight, I'm all for it.

Sharing the smoothie diet plan

So now it's summer, I'm back to work, and I've let go of the excess weight, thanks to the smoothie diet plan. I've also changed the way I drink smoothies, so I can receive optimum goodness without the sugar spike. Why, you may ask, would anyone have a sugar spike in a smoothie that you don't add sugar to?

If you let your blender do all the work that your mouth would normally do to break down food, it stands to reason that you are flooding your body with calories it can't assimilate all at the same time. This revelation does not mean that a smoothie diet is bad. Dr. Michael Gregor explains how smoothies work in the body in the video below:

Here are a few of the main points that Dr. Gregor makes in the video:

Juices are the only reason that you have a higher blood sugar spike, so we don't want to drink fruit juice, right? We're on whole foods so you know if you just drink juice you throw away all the fiber.

“But smoothies, right, you blend it all together so you have a whole food, right? But the reason they have a higher sugar spike in your bloodstream drinking a smoothie than just actually eating all the fruit, like in a bowl, is not because of the the liquid versus solid. It's the speed of consumption. If you have a big bowl of fruit and you had a green smoothie like well the kale and all that, right? How long it would take you – like awhile – to chew it to get through that

But a smoothie, you pop a straw in, I mean you can suck it down like 60 seconds. That's the only difference. So you just sip your smoothie. Like, how long would it take me to eat the fruit I just made, 20 minutes? Okay well I will sip this smoothie over the next 20 minutes and that's what you do, and then the same blood sugar. You actually absorb more nutrition because you can never chew that good and you're blending up all the stuff, breaking all those cell walls, getting all that wonderful nutrition into your body.

I did the 21-day smoothie diet, and I didn’t stop, read why. Click To Tweet

Judging by all the fiber products on the market, we know that fiber is important in our diets. Dr. Gregor explains that when we simply drink juice, we miss out on the polyphenol phytonutrients, the most important components of plant foods. By most estimates, up to 80 percent of these polyphenols are actually attached to the fiber. So, when we juice a carrot or other vegetable or fruit, we throw away the pulp. We away all those polyphenol phytonutrients that are attached to the fiber.

Dr Gregor goes on to say:

If they're attached to the fiber, what good are they to us? Ah, they're good bacteria.
When that fiber gets down to our gut, our gut bacteria in our colon eat the fiber and release the polyphenols that get absorbed into our system, circulates through our body, gets up to our brain, helps our eyesight, all those sorts of other things.

And so, you're missing out on all that nutrition that's attached to the fiber when you throw it away. Now if you juice your carrot and then take the pulp, put it back in the juice fine make carrot cake, something, just don't throw it away.

Smoothie diet basics

Knowing how important whole foods are, I hardly ever drink juice anymore. I do love smoothies, nevertheless, so I throw my favorite plant-based goodies into the blender. Many smoothie recipes suggest adding some juice or nut milk. But following the advice above i don't want to overwhelm my smoothie diet with unnecessary ingredients, so I always choose water as the liquid base. This is my personal choice. I'd rather eat nuts than drink them with out the fiber goodness.

smoothie diet 21-day challenge

Here is my basic outline for smoothies:

  • 2-3 helpings of greens – a scoop of your favorite greens powder and greens other than leafy may be included, such as cucumbers and celery.
  • 1-2 helpings of fruit – I usually add berries and one more, like mango, banana or dates
  • water – add a cup, more or less to your own liking, or water + ice.
  • herbs – a thumbnail of ginger, a tsp. of cinnamon, a pinch of fennel seeds, or try different favorites for flavor.
  • flaxseeds – a staple for vegans, throwing it in the smoothie diet is an easy way to get your daily tablespoon of flaxseed nutrition.

Join us in the smoothie diet challenge!

Are you looking for a quick solution to start feeling better and dropping excess weight? If you're looking for a complete life transformation over the next three weeks, then you’re in the right place! Whether you need to lose the last 5-10 lbs or you want to get rid of 40lbs or more, this will work for you. This diet is extremely flexible so even though this program is 21 days you can continue using it for as along as you want to lose as much weight as you want!

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