21 day smoothie diet pdf

Reboot Your Body With 21 Day Smoothie Diet Pdf

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Choosing a suitable diet is the way that girls start the process of losing weight. However, not everyone knows that with so many dietary suggestions today, which is the most suitable choice. Understanding that mentality of people, Kerri Ann Jennings has compiled a 21 day smoothie diet to help you get the best diet for weight control. Follow the sharing below to get the best quality meals.

What is the 21 Day Smoothie Diet Plan?

A diet that has to be repeated continuously every day will make your body feel extremely tired. Then the body will refuse to accept those substances into the body. At that point, if it doesn’t feel right for you, you can continue with that diet.

Or you may feel overwhelmed with the same cycle and can’t make it through, which means it’s time for a change in diet. The 21 day smoothie diet is a great choice that everyone can follow to support anyone’s diet renewal process.

The smoothie diet vs the liquid diet

If you’ve heard of the liquid diet, you’ll probably confuse it with this smoothie diet. But they are completely different.

  • The smoothie diet uses ingredients like vegetables and fruits to make the smoothie and you’ll be constantly drinking it in the form of a meal or two a day.
  • On the liquid diet, you only consume liquid calories like juices or drinks made from vegetables and fruits. It can replace all your meals (including main meals and snacks).

See more: Smoothie vs Shake – What’s the Difference?

Benefits of 21 day smoothie diet

Most people have a habit of drinking smoothies as a breakfast or snack with simple ingredients. But thanks to this 21 day smoothie diet, you will have the opportunity to incorporate more healthy ingredients and lose weight at the same time. Here are some other reasons why you should stick to this diet instead of another.

Boost fruit and vegetable intake

Adults should eat at least 5 portions (around 400 grams) of fruits and vegetables per day. However, most people don’t get enough of this portion.

The World Health Organization (WHO) recommends

Smoothies are prepared using healthy ingredients especially whole fruits and starchy vegetables. They individually contain different nutrients, if you combine them in one drink, you can increase your consumption of fruits and vegetables if you find you’re not eating enough fruits or veggies. And also provide a diverse array of essential nutrients to your body like vitamins, minerals, fiber and antioxidants.

Increase fiber consumption

The amount of fiber that men should consume is at least 38 grams, and for women it is 25 grams daily. But the average American only eats 16 grams of fiber.

The U.S. Department of Agriculture (USDA) recommends

Fiber aids digestion by preventing constipation and supporting the growth of healthy gut bacteria. Thereby, it can help reduce inflammation, promote immune function and support mental health. In addition, it also linked to a reduced risk of chronic ailments such as heart disease, diabetes, and liver disease. (1)

Smoothies are a great way for you to get enough fiber for your body alongside other fiber-rich foods, so you don’t get bored.

Related: 5 Keto Smoothie for Constipation Recipe

Effective weight loss support

Each serving of smoothies in this diet will contain a certain amount of calories and are often lower than the main meal, so why should you replace smoothies with 1-2 meals a day to reduce the number of calories, leading to weight loss.

Build a healthy eating pattern

Most people will try to adjust to a healthier, more disciplined lifestyle when making the change to a healthy diet. To be able to do it all at once, requires you to be persistent every day. Start with small changes like trying the 21 day smoothie diet, and learn more about eating and exercising patterns to achieve your weight loss and maintenance goals later on.

Drawbacks of 21 day smoothie diet plan

If you’re just replacing one meal with a smoothie, you’ll probably be fine with this 21 day smoothie diet. But if you replace your entire meal, you will experience the following limitations:

Increase calorie intake

Drinking a smoothie can leave you feeling less satisfied than a solid meal despite consuming the same amount of calories and nutrients (2). As a result, you will be more inclined to increase your portion sizes than is recommended, which means you will consume high calorie smoothies and not lose weight.

Related: Healthy 2000 Calorie Smoothie Recipes For Weight Gain

Increase blood sugar

There will be many smoothie recipes that require the use of sweeteners such as added sugar to taste better. With conventional sweeteners they contain added sugar and make it difficult to lose healthy weight, which can typically cause your blood sugar to spike or be dangerous if you have type 2 diabetes or insulin resistance. Use sugar substitutes for your smoothies instead.

Potential nutrient deficiencies

There will be nutrients in the main meals that smoothies do not have, so it is difficult for you to get the most nutrients in just a cup of smoothie that is not nutritionally complete (that only contain vitamins, minerals, and healthy fats)

Who can follow 21 day smoothie diet?

You need to be guided by a doctor and nutritionist before you can participate because this diet is not safe in the long term. They will evaluate your health and medical history to see if it is safe for you to follow and set a deadline and adjust a more suitable lifestyle habits for you.

Healthy 21 day smoothie diet with recipe

The 21 day smoothie diet includes a 7-day menu that everyone can use in a 3 week weight loss meal. In addition to the regular weight loss main meal according to the salty menu. You are still making the smoothies will also be very good for promoting your weight loss that everyone can refer to.

Day Menu
Day 1Fat-burning smoothie
Day 2Detox smoothie
Day 3Blueberry smoothie
Day 4Banana heavy metal detox smoothie
Day 5Mango smoothie
Day 6Filling smoothie
Day 7Spinach smoothie

You can change the 7-day menu for the next week using the recipe I listed in this article: 7 Day Smoothie Weight Loss Diet Plan

Fat-burning smoothie

Nutritional Facts

  • Calories: 304
  • Net carbs: 44g
  • Total fat: 12g
  • Protein: 8g

Ingredient

  • Hazelnut butter: 1 tablespoon, unsweetened
  • Banana: 1 medium
  • Cocoa: 1 tablespoon
  • Flaxseed: 1 tablespoon, ground
  • Vanilla: 1 teaspoon
  • Milk: 1 teaspoon
  • Cinnamon: 1 teaspoon
21 day green smoothie detox
Fat-burning smoothie helps to purify the body every day

See more: Bahama Mama recipe tropical smoothie

Detox smoothie

Nutritional Facts

  • Calories: 101
  • Net Carb: 26g
  • Total Fat: 1g
  • Protein: 2g

Ingredients

  • Lemon: 1/2 piece
  • Beet: 1/2 medium
  • Parsley: 1/2 cup
  • Green apple: 1/2 cup
  • Cold Water: 1/2 cup
  • Cucumber: 1 medium

Related: Tropical Smoothie Cafe Detox Island Green Recipe

Blueberry smoothie

Nutritional Facts

  • Calories: 101
  • Net Carb: 26g
  • Total Fat: 1g
  • Protein: 2g

Ingredients

  • Milk: 1/2 cup
  • Banana: 1/2
  • Blueberries: 10 berries
  • Peanut Butter: 1 tsp
  • Cinnamon: 1 tsp
  • Vanilla: 1 tsp
21 day smoothie diet plan pdf
Blueberry Smoothie with delicious taste, good for weight loss

Related:

Triple Berry Oat Tropical Smoothie Recipe

Acai Berry Boost Tropical Smoothie Recipe

Banana heavy metal detox smoothie

Nutritional Facts

  • Calories: 160
  • Net Carb: 31g
  • Total Fat: 3g
  • Protein: 6g

Ingredients  

  • Kale: 1 cup, chopped
  • Beet: 0.5 cups, sliced
  • Cucumber: 1 medium-size, chopped
  • Almond milk: 1 cup

See: Chia Banana Boost Tropical Smoothie Copycat

Mango smoothie

Nutritional Facts 

  • Calories: 292
  • Net Carb: 30g
  • Total Fat: 16g
  • Protein: 6g

Ingredients

  • Soy milk: 1 cup
  • Cashews: 2 cups, raw
  • Coconut oil: 1 tbsp, melted
  • Coconut whipping cream: 400 ml
  • Vanilla extract: 1 tbsp
  • Agave syrup: 1/2 cup

Instructions

Step 1: Put cashews in boiling water and boil for about 2 hours. After 2 hours of boiling, cashews will become pliable and soft compared to their original state. If the cashews are still not soft and supple, continue to boil. After it is soft and flexible, proceed to put the cashew nut into the blender and grind it with soy milk.

Step 2: Add the coconut cream to the mixture before starting to blend. Put everything including the cream in the can into the blender. Then everyone needs to add some agave syrup and start the blender. The mixed ingredients contained therein will be combined together and will form a consistent liquid mixture.

Step 3: After blending the ingredients, proceed to add coconut oil and vanilla and continue to grind again. Then proceed to pour the finished smoothie mixture into a glass container and let them freeze in the freezer overnight. So the next day you can enjoy this special delicious banana smoothie.

21 day smoothie diet
Mango smoothie with many ingredients makes an attractive smoothie

See: Kiwi Quencher Tropical Smoothie Copycat Recipe

Filling smoothie

Nutritional Facts

  • Calories: 524
  • Net Carb: 82g
  • Total Fat: 12g
  • Protein: 26g

Ingredients

  • Oatmeal: 1 cup
  • Banana: 1 medium
  • Granulated coffee: 1/2 tsp
  • Milk: 2 cups, skimmed
  • Walnuts: 4 halves
  • Peanut butter: 1 tsp, unsweetened

See also: Avocolada Smoothie from Tropical Smoothie Cafe

Spinach smoothie

Nutritional Facts

  • Calories: 248
  • Net Carb: 31g
  • Total Fat: 9g
  • Protein: 16g

Ingredients

  • Spinach: 1 cup, leaves
  • Orange: 1/2, medium
  • Carrot: 1/2, small
  • Milk: 1 cup
  • Hazelnut: 5 nuts
the smoothie diet pdf
Spinach smoothie is very supportive of everyone’s weight loss process

Read more: The Best Greek Yogurt Smoothie Recipes

Other 21 day smoothie diet recipe ideas

These smoothies will not only satisfy your sweet tooth but also help you stick to your daily calorie range. Remember to go through each smoothie diet with your dietitian before including it in your diet plan

See more our smoothie recipes

The smoothies provided in the 21 day smoothie diet are all selected dishes with very simple ingredients, not too fussy. Therefore, anyone can make their own to enjoy each meal. You can also apply the above sharing to get fresh meals in your diet menu. Hopefully, with these delicious and nutritious smoothies, you will no longer feel bored when making a weight loss meal every day.

Don’t forget to find out more Diet plans and Recipes on Kerriannjennings.com

References

(1) The sweet danger of added sugars (nih.gov)

(2) ‘Expected satiety’ changes hunger and fullness in the inter-meal interval (nih.gov)

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