Smoothie diet in general was one of the things I'd wanted to do when I used to be a keen, uninformed dieter.
It's just that I didn’t have enough info as to where, when, and how to start.
Fast forward to 2022, when I no longer try to lose my weight many times, I found this 21 day smoothie program.
Even though I don’t aim to lose weight, the spark of interest was still there.
Because, amidst the many types of diet, this one sounds the most refreshing. I live in a rather warm or hot climate so I know I'm gonna love it more than the others.
Besides, I was still trying to find the right diet program that can make me leaner.
The next thing I know, I got the program and tried it for two weeks in order to know what would change.
And here’s my complete, honest review after trying it out for 14 days.
Diet using blender: the smoothie diet
Perhaps you’ve made a lot of smoothies before as a part of your own weight-loss plan, but you found yourself hungry midway.
Or, you find that you’re not losing any weight even if you drink them all the time.
Well, that may be due to the lack of nutrients that should actually be present in your smoothies.
For example, you may be one of the many people who still believe that all carbs and sugars and/or fat are bad, so you leave them off your smoothies.
And as a result, while you may lose weight, you crave more or you still feel famished.
Also, sometimes you can get so tired and groggy because you don’t get enough energy to get by through the day.
With the right ingredients, you can go on a diet using smoothies without feeling too hungry or tired anymore, free of blood sugar spikes, and that’s what this program aims.
The smoothies’ ingredients vary from week to week to ensure that your weight decreases and stays that way.
So, you don’t need to let go of the hope to shed some weight using your handy dandy blender.
Who created this program?
According to the program’s website and the handout book/pdf, the creator of the smoothie diet is Drew Sgoutas.
Drew is a health coach and nutrition expert who’s tried, researched, and tested his works for years so that his clients will get quick results without forgetting about nutrition.
As a health coach, he makes sure that he cooperates with doctors, health professionals, and experts who have got a lot of knowledge in holistic and integrative medicine.
One of his main purposes in creating works like The Smoothie Diet is to make weight loss and healthy living as simple as possible, so it’s accessible to everyone.
However, there’s not much else about Drew that I could find on the internet.
Even if you type his name and his titles in search engines, you won’t get personal info about him.
So if you’re concerned about the transparency of the author, then this may be an issue for you.
But, I can say that this shouldn’t bother you too much, because his recipes are good and it brought results anyways.*
How does it work?
Fundamentally, you need 21 days or 3 weeks to finish the whole program. Well, it used to be a 5-week plan, but Drew has shortened it.
It's designed so that you’ll drink the smoothies twice a day, eat one meal and have two nutritious yet low-calorie snacks per day.
You needn’t worry about variation, because Drew makes two smoothie recipes for each day, complete with some food fun facts and clear instructions.
Overall, you’re going to take around 1450-1500 calories each day, with each smoothie giving you around 350-400 kcal.
Now, if you don’t think you’ll be able to do only one meal a day, you can do what Drew calls a “Flex Time” so you take the smoothies only once for a few weeks and then move on to the 3-week program.
Moreover, on the seventh day each week, you get to have a cheat day.
While it can’t be an epic one because you’re still trying to lose weight, hey at least you can have one!
Also, there’s a shopping list for each week so you’ll know what to buy when you do your groceries.
Some ingredients are needed in the following weeks, so it can save your time and money.
You don’t need to work out. Although, that certainly may help you reach your goal faster, not to mention the extra muscles you’ll gain along the way.
Lather, rinse, and repeat for three weeks.
When you’ve finished the program, you can start it over and switch around the smoothies or make up some new ones. That is, if you want to lose more weight.
If you simply want to keep the weight, then you may continue replacing one of your meals with a smoothie.
Essentially, you can keep doing the green smoothie diet program for as long as you want to lose or maintain weight as you’d like.
What you’ll get with the smoothie diet
The main product will be the e-book of the smoothie diet.
By itself, the book has got a lot of information other than the very complete and thorough recipes for the whole three weeks.
It includes how to count your BMR, ingredient substitutions, what food you should avoid/eat during the program (or later on when you want to continue), and simple healthy meals or snacks recipes.
There are also tips on how to store your fruits and veggies so they’ll last longer as well as a shopping guide so things could be cheaper and easier for you.
Basically, Drew gives you a lot of useful tips so that you’ll sail through the program.
What I like most about the 21 day smoothie program is that there’s also a swap guide so I don’t need to look them up on the internet.
From the greens, fruit, liquid, to nut butter substitution, I can easily swap some ingredients that are not available around me or way too expensive.
Also, if you’ve got issues about a certain food group because you thought it’s not good for you (like people who completely ditch carbs and fat), Drew gives you a good explanation about it.
If you ask me, I’m going to say that the book slash Drew Sgoutas gives you thorough and useful info. And honestly, I was pretty impressed.
Now, once you purchase the program, you’re gonna get an access to download your guides and recipes.
There are three pdf files that should be downloadable: the core, the quick start, and the smoothie detox. The last two are your bonus.
Quick start is for those who’ve finished the program and/or people who just wanna get into it.
Meanwhile, the detox program can help you clear out some ‘impurities’ out of your body so that it’ll be ready for optimal results.
I haven't tried it personally, but I thought it's a great addition/bonus to this program.
My 2-week experience trying it out
I must remind you here that my main aim was not to lose weight. Even though the scales can indicate something, it’s never the main issue for me.
It was more to getting rid of some body fat because I felt like skinfolds on some parts of my body were getting fattier.
And because I'd also been eating more than I should, my measurement went up a little. So these two were my main reasons to go on a diet.
Oh, I also need to let you know that I do 16:8 IF (intermittent fasting) for five days a week.
I'm actually used to it already, so I felt like I didn’t need to make two smoothie recipes each day, since I knew I'd be feeling full and I lately (until today) don’t snack much.
Then, I wasn’t about to lose my muscle mass; I didn’t want to stop working out during the two weeks.
While I’m aware that two weeks won’t leave a significant difference in terms of my muscle, I know my body: I'm gonna be weaker and I didn’t want that.
So during my 21 day smoothie program, I worked out per usual.
Before going on this diet, I weighed myself and took my measurements.
I weighed 112.4 pounds or 51 kg.
My bust, waist, hip, and thighs sizes were 33.1”, 27.56”, 34.65”, and 22.4” or 84, 70, 88, and 57 cm for you metric users.
If you see the photo of my abs later, you’ll see only a little definition even though I never skip training my abs.
Not gonna deny, I didn’t really care about how much I’d eaten before and boy, was I quite surprised seeing my belly area.
But then I thought that this could give you all good before-after photos.
About a week before day 1 of my smoothie diet plan, I bought the things I need in week 1 and 2.
Of course, I meant the dry stuff or the things that’ll last long like coconut milk, wheat bran, flax seeds, oats, dates, coconut flakes, and so on.
Now, I often make chocolate nice cream using a mid-range but cheap blender, so I can say that I got a bit of smoothie-making experience (in a way).
I also want to say that since some ingredients are not that cheap for me, I made my own smoothie schedule and subsequently had my own grocery list.
What I’m trying to say is that even though I made the green smoothie diet, I didn’t do it per Drew’s instructions and completely did it my way.
Right off the start, I tried following Drew’s program for the first few days, but ditched the cherries.
They're not available around me unless they’re in cans, and the canned one isn’t even the one needed in this smoothie (different kind and too sugary).
Well what I've got are only raspberries and blackberries. Since then, I replaced everything like other berries and berry-like ingredients with those two.
The first few days were actually fine. Of course I felt hungry. Although I do IF regularly, I eat over 2000 kcal, so my body was a bit shocked.
Hunger wasn’t the problem, though, it was the things that accompany it like sluggishness, brain fog, etc.
Drew says that his smoothies can help combat brain fog and make us feel more energized. Well they didn’t for me.
Sure enough, when I tried working out, I got fatigued way more easily and was out of breath almost all the time. It was really tough, frankly.
Other than that, the smoothies were fine and I was adjusting. I found my absolute favorite: peanut butter bliss.
Honestly, I didn’t get banana and peanut butter combination until I tried this smoothie. It tastes heavenly, I couldn’t taste the greens at all!
Because of that peanut butter recipe, I became totally optimistic.
Until… I tried that chai recipe. My God, I don’t know what happened, I measured everything right, but the cardamom was too overwhelming.
Perhaps I didn’t grind the cardamom too finely (no ground option at that time so I decided to do it myself) or what, but dear Lord it was nauseating.
I didn’t want to make another smoothie due to time, so I endured it.
And as a result, I got a bit sick, was nauseated all day and evening, and for a while, I couldn’t be near cardamom or anything that smells similar to it.
Thank goodness that the recipe only comes up once.
At the beginning of week 2, I weighed myself to see if there was any change. And well, you can say that: my weight went down to 110.7 pounds.
I didn’t take any measurement because I was saving that for later.
Okay so I have to be honest with you: this week, my schedule was quite packed and I had to be out a lot.
Therefore, instead of making and drinking smoothies that Drew Sgoutas designs, I did it my way: I frequently blended my favorite smoothie (the peanut butter one).
Because, I already knew how easy (and how tasty) it was, so that peanut butter smoothie became my solid, go-to choice whenever I was quite busy in this week.
And, what I ate were a lot of fried, sugary home-cooked meals (sugar in the sauces).
My body was already used to the lack of calorie intake, but I had to be out a lot and moved a lot more. There were times when I just couldn’t not eat.
So you can imagine how bad this week was. And to top it all off, I had a rather unrestrained cheat day, when I ate more indulgent things than I should.
It wasn’t like an epic, mukbang type of cheat day. But I definitely ate way more than 1500 calories.
What happened after 2 weeks
Two weeks had passed, then a question asks, “What’s the result?”
I lost almost 4 pounds (1.8 kg) in two weeks,* my weight went from 112.4 pounds to 108.5 pounds.
It may not seem much, though don't forget that I went out of control a little bit and I’m 100% certain that I ate way more than 1500 calories on my last cheat day in this program.
But… I must also let you know that the weight wasn’t the only thing that changed.
Personally, I believe that the scales don’t always mean everything, and my result proved it.
I took my measurements again.
Remember that my initial measurements were 33.1”, 27.56”, 34.65”, and 22.4” or 84, 70, 88, and 57 cm for bust, waist, hip, and thighs right?
Here goes: After dieting, my bust, waist, hip, and thighs became 32.5”, 26.8”, 33.9”, and 21.1” or 82.5, 68, 86, and 53.5 cm.
My sizes went down a little bit, and I'm pretty happy about that.
And then, I could see more definition on my abs, which you can see in the picture.
Overall, it’s safe to say that I reached my initial goal and this smoothie diet program helped me achieve that.*
This previous review also has similar result, and you should check it out in order to be double sure.
I'm happy with how it turned out!
Challenges and what I did
Doing this green smoothie diet wasn’t always a smooth ride for me. There’s a number of challenges I faced and here I want to share some with you.
So, when you stumble upon the challenges, you’ll know that you’re not alone and you can make your way around them like I did.
Here are some of them.
No, not the program, but the ingredients and products I must buy.
Some ingredients for the smoothies and the ones for diet meals are not cheap.
I had to redesign the program itself so that it won’t include a lot of expensive things.
As long as I could substitute the expensive stuff with the affordable, cheap one, you bet I would.
So if you have the same issue, I suggest you also redesign the program so that it can suit your current situation.
While I realize Drew designs this program so that we’ll get optimum results without feeling too hungry, and he makes it so that we can use ingredients we bought from the previous week, I couldn’t follow him word per word still.
Sometimes there was just no substitutions at all, like the cherry I mentioned.
Or, natural peanut butter’s not cheap, not to mention the almond one.
That’s why I didn’t exactly follow Drew’s suggestion and made my own diet schedule. I mean, it worked for me, didn’t it?
Feeling that something changes inside
During my smoothie diet, I noticed that I began feeling my PMS symptoms earlier than it should.
Maybe there was a hormonal change that my body didn’t expect, hence the mood swings, longer workout recovery, and loss of focus.
As someone who works on the computer, this was a challenge for me. I got distracted often.
My tip for this issue is: don’t be at the computer too long and do a lot of stretches and walk around.
If you work remotely from your abodes, maybe do chores or something else.
No access to healthy food
The situation in my house/family obliges me to eat whatever’s served or cooked. I still ate greens, but sometimes even home-cooked food isn’t exactly healthy.
Sometimes, I also need to go out of my house and during my activities, I couldn’t find healthy, quick food around me. I had to buy less healthy food.
Well, this is my tip for people with the same or similar situation with me: just eat whatever's available but in a smaller portion.
As long as what you eat make you feel full for some time and doesn’t go over 1500 calories, it should be fine.
Don’t be too hard on yourself, and just go back to Drew’s green smoothie diet schedule on the day(s) after.
Lack of time
Even though I work in my own house, I don’t have a lot of time.
I can’t imagine if you have kids and still work full time, or your schedule is always packed and just don’t have the time to do this 21 day smoothie plan.
Because, combined with making the diet meals and snacks, then the clean-ups, it will take some time.
Obviously I didn’t make the food he recommends, but for those of you who want to stick to the program, you need to make time. Otherwise, it’s gonna be really time-consuming.
Of course, Drew gives us a solution to this: make the smoothies ahead. While he also notes that the smoothies are better fresh, you don’t need to listen to him in that regard.
Other people who have tried the program said…
Here’s my take on the smoothie diet
Based on the challenges I told you about, I’m pretty sure you can guess that I have some things I adore and also don’t really like about this program.
Before I go on, please know that I'm in no way trying to discredit The Smoothie Diet when I'm criticizing it.
Everything was based on my personal views and opinions, so the things I like may not be what you love and vice versa.
I'll start from the things I thought were right for me.
What was right for me about the program
- I love most of the smoothies, particularly the ones with lots of banana or mango.
The berries are actually good, my blender can’t process them fine enough that I had to keep spitting out the seeds.
Well, maybe if I strained the berry smoothies first I’d like them a lot more, so this one’s on me.
To add, I’m thankful to have tasted many flavor combos I hadn’t before, and not expecting to have a favorite one.
Despite the prep time, smoothies are fun, healthy, and practical: just dump everything.
And since I like most of the smoothies a lot, I began making them regularly as a kind of dessert or a quick breakfast (sans the oats and veggies).
- I also like the fact that Drew Sgoutas doesn't leave out cheat days during the program and includes all food groups in his recipes.
And, he doesn’t recommend 1200 calories a day, which I really appreciate.
Because as we all know, some influencers can mislead us to believe that certain food groups are bad and that we should eat only a little.
- Drew realizes that some ingredients in his program and the best blender for the smoothies can be expensive.
So, he writes down the alternatives or substitutes, along with other helpful tips. To me, that’s very convenient.
As we know, some authors just don’t really care and let us figure things out on our own.
- The 21 day smoothie plan is also rather flexible. What I mean is, we can tweak the smoothies so they’ll suit our taste buds better.
So whenever you think the smoothie’s too thick, too bitter, not sweet enough, etc. We can just add more liquid, change the greens, add stevia, and so on.
…and wasn’t for me
- I fully realize that Drew gives alternatives. But, I still think that they’re more to the expensive side.
Because, the ones available around me are the things he tells me I should avoid. Or, the good ones are not cheap.
For instance, peanut butter. The cheap ones are high in sugar and unhealthy fats, while the good ones (like the natural one I bought) cost twice of the conventional one.
Then, since I dislike the taste of affordable soy milk, I always went for lactose-free regular cow milk. According to Drew, I shouldn’t do this.
And white rice is actually not recommended by Drew either. Where I live, that’s what we eat daily and I know that it isn’t our enemy.
Moreover, raspberries and blackberries are definitely not affordable here, even though they’re all frozen.
Yeah, I still think the ingredients are not that affordable for me. For long-term, that is.
If the ingredients are all available around you at a rather cheap price, then I'm sure that the program won’t be a problem at all.
- This one’s not that big of a deal, but sometimes, the instructions are confusing. For example, there are a number of recipes that include bananas.
But in the instructions, the banana’s not there. And it’s not like “put the rest of the ingredients into the blender,” it’s like there’s no banana in the first place.
- Drew said that prep time is important and we’ve gotta manage our time right, and oh dear he was right.
One thing I didn’t really like about this is how long the prep is. If you make your own meals using Drew’s meal recipes, it’s gonna take more time as well.
IMO, this program is good for
People who are newbies to dieting with smoothies.
There are a lot of information out there that can misguide us, so Drew’s green smoothie diet plan is excellent for those with little to no experience.
Dieters who don’t want to work out while on a diet and prefer to not feel starved.
As I told you, even though this is a weight loss plan, you won’t eat too little, and the recipes Drew gives are rather fulfilling.
Those who just want to try a different diet program that’s efficient, yummy, and healthy.
Maybe you’ve been doing program A for quite a while and you start to feel like your diet is a chore or something you have to endure. Well, this is probably for you.
Avid smoothie enjoyer who wants to learn new flavor combos while shedding some weight meanwhile, or simply wanna try Drew Sgouta’s recipes.
People who want to lose weight rather fast. I'm pretty satisfied with my own result and I personally believe it’s effective.*
Combined with the detox and adherence to the plan, I think you’ll melt the weight or fat off pretty fast.
Conversely, it may be not for
Individuals of all age who don’t like smoothies at all and would much rather eat than drink.
Drew designs this program so that carbs, fat, fiber, and protein are there. But hey, if you don’t like smoothies, you don’t like smoothies.
Those who have absolutely hectic schedule without any time at all to prep and make the recipes.
Unless you find someone to make them for you, I think you’ll give up on day one. So, you may want to do this program when you have the time.
People who have issues with physical and mental health (like eating disorder). If you’re with these conditions, I ask that you seek professional help first.
Tips from my whole experience
Drew Sgoutas did list his recommended blenders from the least expensive one ($69) to the most expensive one (yep, good old Vitamix).
But, as long as your blender is not 15 years old and has a strong motor, it should do the job well.
Mine is fantastic but can’t finely blend raspberry/blackberry seeds and dates. If your blender is like this, just strain the smoothies.
If your schedule is always packed, just make your smoothies ahead and store them well in the fridge.
Some of us are in a situation where we can’t eat healthy food all the time, so my suggestion is: around that time, keep your meals between 450-750 kcal (450 if you snack, 750 if you don’t snack at all).
I still recommend eating healthier food because they tend to make you feel full for a longer time. Coffee also helps, actually.
When you can’t, and gotta eat what’s available around you, then you may try to suppress hunger by drinking lots of water.
And whenever you can’t eat whole foods, ensure that you take vitamins. Otherwise your body won’t get enough nutrients and that affects your body from the inside.
You don’t need to work out, but light to moderate intensity exercises may boost your weight loss and add some muscles.
Because from my fitness experience, I find that muscles can boost our body’s metabolism.
If you don’t want to take only 1500 calories a day, I suggest you count your own BMR using the right equation (counting BMR is different for each race).
People who do IF and find 2 smoothies are too much, just make one that you eat with snacks and have your meal later on.
Won't I just gain all the weight back?
Unlike other diets, this is not a “quick-fix”. 21 days is only the beginning to a lifetime of better health and a slimmer body. The #1 comment I get on The Smoothie Diet is that after a few weeks, the cravings for sweets and junk foods have essentially disappeared. This makes it very easy to keep the weight off. I also show you exactly how to transition back into your regular eating patterns after the 21 days while still incorporating smoothies into your diet to keep the weight off. In fact, most people love the smoothies so much they don’t want to give them up after the 21 days!
Do the recipes include nutrition facts?
I don’t want you to focus on nutritional info. I have designed this program to flood your body with essential nutrients over 21 days. Most people make poor decisions about the quality of food when they start looking at calories, carbs and fat so I want you to leave that up to me. Follow my lead and you will lose weight!
I have type-2 diabetes, will this work for me?
Fresh, whole fruits, as well as blended green smoothies not only provide a healthy way for diabetics to get more fruits and vegetables in their diet, green smoothies also may help reverse some of the diet and lifestyle problems that exacerbate diabetes, or contributes to its progression. The great thing about the Smoothie Diet is that it kicks off a chain-reaction of lifestyle changes that reduce or eliminate the factors that exacerbate the disease, and reverses the condition in some individuals. Please note that while I am a nutrition expert, I am not a doctor. If you have diabetes or ANY other health condition, you should always consult with your doctor first before making any dietary changes.
I’m vegan/vegetarian,what are my options?
The smoothies are vegan and vegetarian friendly. For your regular meals and snacks, I have provided vegetarian and vegan samples. In most cases you will be focusing on high protein foods like beans and quinoa.
Do I need an expensive blender or are the ingredients hard to find?
With the increased popularity of smoothies, blender prices have gotten very competitive. The most important thing is to have a blender with a strong motor. While the bender you have now will probably work just fine, If you are serious about making a big change in your health, then I show you some of the top-of-the-line blenders. But I also show you cheaper models that will work just fine and are under $50. The ingredients are not hard to find and if they are, I provide a full “Swap List” that shows you easy substitutes to use if you can’t find something.
How much is The Smoothie Diet and where can you purchase it?
The 21 day smoothie weight loss program actually costs $47. But, you’ll automatically get a coupon that’ll cut the price to $37 only.
Some of you may think that $37 is a bit too much for a diet program, and that you’ve found other cheaper programs. I'll tell you why it’s worth the price.
First of all, the recipes are plenty, carefully thought out, won’t make you bored, packed with nutrients, and fulfilling.
Remember that most of the smoothies are yummy and you have all the freedom to change it with the recommended substitutes. In many cases, you won’t drink gross, diet-y smoothies.
Furthermore, Drew’s tips are very useful and can even make you a kind of a smoothie expert—allowing you to make your own smoothies by the time you’ve finished it.
Don't forget also that you’ll get two bonuses.
One is a 3-day detox guide that’s very useful if you want to start losing weight right after a week of vacation or no-limit eating spree.
So with $37, you’ll not only get smoothie recipes and schedules, but also the good things that come along with.
Should you feel absolutely disappointed or you think that the green smoothie diet plan doesn’t give you results at all at any point, don’t fret.
Because, you’re covered with a 60-day money-back guarantee; making this program entirely risk-free. You've really got nothing to lose.
Now, if you want to buy the program now, don't go anywhere and simply click the button below.
We've gotta be careful with fake websites nowadays, so I'm making sure that you’re directed to the official, secure site that’ll lead you to the real product.
Again, I’m going to say that I like The Smoothie Diet a lot. There are some things I'm not a fan of, but my likes outweigh the dislikes.
The recipes are mostly yummy, easy to follow, and convenient since you don’t need to cook every single time. Plus, they’re healthy and can suit many if not all people.
Following Drew’s plan for two weeks, albeit not strictly according to his way, I managed to shed some weight, decrease my measurements, and got leaner.*
I can only imagine the great things you can achieve if you really stick to his program and do the 21 day smoothie challenge fully.
Should you try this program? YES! I highly recommend it.
Because to me, it delivers.* And, even though this diet is rather fast-paced, you won't feel extremely hungry.
And, I've finally found (what I think) is one of the right diet programs that'll make me leaner and shrink down my measurements.
All in all, let me repeat that I vouch for this diet plan, totally recommend it to you, and I wish you all the best on your weight loss journey with this diet program!
Results vary from one person to another depending on age, health status, sex, and biological conditions and needs.
Please understand that this review is from my own personal experience and it shouldn’t be treated as a medical advice.
While the author is a nutrition expert, he is not a doctor. This program is not intended to diagnose, treat, cure or prevent any disease and is not intended to be a substitute or replacement for any medical treatment.
If you have any pre-existing health conditions, please seek the advice of a healthcare professional before starting this program. Know if you need any treatment for illness and injuries before making any changes to your body.
Also, the recipes in this program contain many different ingredients including nuts and seeds. If you have any food allergies, please carefully read each recipe so you know what you can and cannot have.
The smoothie diet is for informational purposes only and the author does not accept any responsibilities for any liabilities or damages, real or perceived, resulting from the use of this information.
- Recipes taste mostly delicious and refreshing
- I personally get the result from this program
- No holding your hunger too much
- All food groups included
- Well-designed program
- Thorough program with useful, helpful tips
- Options to make the smoothies suitable to our tastes
- Cheat days available
- Doesn't limit your energy intake to only 1200 kcal a day
- Effective when done right
- Smoothies are nutritious
- Ingredients can be pricey in the long run
- Needs time to prep
- No info on author but there are official Facebook and Instagram pages for the program