How Many Smoothies a day to Lose Weight (2024)

FAQs

How Many Smoothies a day to Lose Weight? ›

Depending on your daily calorie intake and how much you work out, one or two smoothies a day will be enough for weight loss. You should remember that smoothies are best as a snack or an easy breakfast on busy days.

Healthy Smoothies Can Aid Weight Loss

While there are many different smoothie recipes that you can use for weight loss, the general rule of thumb is to incorporate smoothies in place of meals 1 or 2 meals per day.

To lose 10 pounds in one week, you'll need to burn between 3,500 and 5,000 calories more than you consume each day by restricting your diet to small portions of nutritious yet low-calorie foods, and significantly increasing your aerobic exercise with interval training, sports, and other vigorous activities.

The 21-Day Smoothie Diet is a 3-week diet plan that involves replacing two meals per day with smoothies. The program claims to enhance immunity, boost energy levels, improve skin and gut health, and increase weight loss quickly.

The guidance for the majority of us is to limit our daily intake of smoothies and juices to one glass of 150ml. This contributes a maximum of one of our five-a-day. For a child, a smoothie portion will depend on their age and activity levels.

The 3-Day Diet claims dieters can lose up to 10 pounds in three days. Weight loss is possible on The 3 Day Diet, but only because it is very low in calories. And realistically, most of that weight is likely water weight and not fat loss because the diet is so low in carbohydrates.

Losing 5 pounds a week comes to reducing your food intake by 3500 calories over seven days. The value that represents the decrease in calorie intake is known as the calorie deficit. If you want to lose 5 pounds in a week, you will need to reduce your food intake by 17,500 calories, which is a huge calorie deficit.

Will I lose weight if I drink smoothies all day? ›

Yes and no. While most weight loss experts don't recommend substituting smoothies for every meal of the day, drinking them here or there (or even daily) can support weight loss goals. It all depends on what they contain and, of course, their portion size.

If used in the right way, they may also be able to help you lose weight, but unless you're prepared to swap out your regular meals for a cold blend of fruits and vegetables results aren't likely to be dramatic.

The 24-hour smoothie diet

Starving yourself is counter-productive. On your shake day, only have your three shakes and two litres of water – no tea, coffee, alcohol or snacks. Don't kid yourself. You can't eat whatever you want all week and then use this one-day shake diet to put everything right.

When buying smoothies at the supermarket, be sure to check the ingredients. In addition to fruit and/or leafy greens, undesirable ingredients such as sugar, flavorings or even dyes are often added. In our opinion, such recipes do not add any positive value to a health-conscious diet.

In conclusion, smoothies can be a great way to increase intakes of fruit and vegetables in our diet, which would have many health benefits. However, they may contain large amounts of added or natural sugars, which can contribute to dental problems and obesity.

May Help Manage Your Weight

Not only can smoothies be portion-controlled, but well-balanced smoothies can help you feel fuller longer, reducing the likelihood of snacking on less nutritious options throughout the day.

Avery Zenker, a registered dietitian and writer for EverFlex Fitness, says that smoothies can be supportive for weight loss, or they can make weight loss harder, depending on your approach. “Some smoothies can be high in calories, sugar, and/or fats, which may not be aligned with one's weight loss goals.

Meal Replacement Shakes/Smoothies

Research has found that in outpatient medically-monitored programs, meal replacements in liquid form, such as protein-fruit-vegetable shakes, are beneficial for weight loss. They are quick and simple and may replace a true junk food breakfast.