I Drank Green Smoothies for a Week to Lose Weight Fast – Here’s What Happened

As someone who’s battled the ups and downs of the scale for decades, I’m always looking for ways to drop some lbs fast before swimsuit season, reunions or wedding season kicks into high gear, then time to follow this 7-day smoothie weight loss diet plan!

I’ve tried pretty much every quick weight loss trick and fad diet out there – with mixed results. Juice cleanses left me depleted and cranky. Keto worked but wasn’t sustainable long-term. Extreme calorie restriction triggered binge cycles that undid any progress.

But one rapid weight loss method I now swear by? The good old green smoothie cleanse. I’ve completed a 7-day all-smoothie diet three times now over the years, each before big events like vacations or weddings where I wanted to slim down quick.

And I can’t deny – it works. After my latest spring smoothie sprint, I dropped 8 whole pounds in just one week so I felt confident rocking dresses on my beach honeymoon.

But surviving a week of liquid meals is no easy feat! In this massive guide, I’ll take you through:

If you want to shed some lbs ASAP, a green smoothie cleanse could be just the quick fix for you. Here’s what to expect!

Why Do Liquid Smoothie Diets Promote Fast Weight Loss?

There’s some real science behind why swapping whole foods for blended smoothies helps you drop pounds rapidly:

Huge Calorie Deficit – Most smoothie detoxes give you around 1000-1200 calories daily compared to a normal 2000+ calorie diet. That 700-1000 calorie deficit speeds up fat burning big time.

Filling Fiber and Protein – Thanks to satiating ingredients like Greek yogurt, nut butters, avocado, and protein powder, smoothies keep hunger at bay way better than watery juices.

Steady Energy and Blood Sugar – Blending the whole fruits and veggies maintains fiber, which stabilizes blood sugar rather than causing crazy energy crashes.

Removal of Unhealthy Foods – Following a liquid diet forces you to pause inflammatory, high calorie foods that could be sabotaging weight loss – like sweets, fried foods, alcohol, dairy and red meat. It lets you hit the reset button on unhealthy eating habits.

But don’t go overboard. Crash dieting for more than 1-2 weeks can backfire. I like to do 3-7 day smoothie sprints then transition back to regular unrestricted meals.

How to Safely Prep for a Smoothie Cleanse

If you don’t set yourself up for success beforehand, attempting to live off smoothies will be miserable. Here are my top tips for prepping both physically and mentally:

Check In With Your Doc – Make sure a liquid diet is safe for you based on your medical history, especially if diabetic or pregnant. Get their guidance on minimum smoothie calories for your health status. Don’t DIY this.

Slowly Wean Yourself – Start replacing one meal a day with a smoothie in the days leading up to the cleanse. This eases the shock of going 100% smoothies overnight.

Hydrate, Hydrate, Hydrate – Gulp down water and herbal tea leading up to the cleanse to avoid headaches once smoothies replace meals. Dehydration makes everything harder.

Clear Your Calendar – During the liquid diet, plan to keep your schedule wide open. It’s not the week to cram in intense workouts, long days at the office, business trips requiring peak mental performance, etc.

Meal Prep – Cook up healthy dishes you can transition back into eating once the cleanse ends. Having nutritious meals ready prevents you from rebounding and binging on processed garbage.

Get Support – Tell friends and family what you’re attempting so they can cheer you on and excuse your extra ornery moments from hunger!

Restock Smoothie Supplies – Shop for fresh and frozen produce, nut butters, proteins, nut milks, supplements and anything else you’ll need to blend up balanced nutrient-dense smoothies.

Once you’ve laid the groundwork, it’s time to start blending up a storm!

My 7-Day Smoothie Weight Loss Diet Plan

To maximize nutrients and keep the cleanse interesting, I aimed to drink 4 unique smoothie “meals” each day made from a combo of leafy greens, veggies, fruits, proteins and healthy fats. They came out to around 1000-1200 calories total.

Here’s a sample 7-day smoothie detox meal plan I’ve followed in the past:

Day 1

Breakfast – Berry Avocado Smoothie

Mid Morning – Cucumber Melon Smoothie

Lunch – Green Banana Protein Smoothie

Afternoon – Carrot Apple Ginger Smoothie

Day 2

Breakfast – Chocolate Cherry Smoothie

Mid Morning – Kale Pineapple Smoothie

Lunch – Green Grape Smoothie

Afternoon – Peaches and Cream Smoothie

Day 3

Breakfast – Chia Dragon Fruit Smoothie

Mid Morning – Pear Spinach Smoothie

Lunch – Blueberry Coconut Smoothie

Afternoon – Pineapple Cream Smoothie

Day 4

Breakfast – Chocolate Peanut Butter Smoothie

Mid Morning – Strawberry Banana Smoothie

Lunch – Almond Cherry Smoothie

Afternoon – Watermelon Lime Smoothie

Day 5

Breakfast – Green Protein Power Smoothie

Mid Morning – Berry Basil Smoothie

Lunch – Vanilla Almond Smoothie

Afternoon – Cacao Smoothie

Day 6

Breakfast – Apple Pie Smoothie

Mid Morning – Carrot Grapefruit Smoothie

Lunch – Pistachio Smoothie

Afternoon – Raspberry Spinach Smoothie

Day 7

Breakfast – Banana Oat Smoothie

Mid Morning – Pineapple Cucumber Smoothie

Lunch – Blood Orange Smoothie

Afternoon – Chocolate Banana Smoothie

I’ve included specific recipes for each of these smoothies in the next section. Feel free to customize and swap ingredients to match your tastes and what you have on hand. Variety is key to staying satisfied!

Now let’s get shopping and start blending…

Green Smoothie Cleanse Shopping List

Before embarking on an all-smoothie diet, be sure to stock up on:

Leafy Greens – Spinach, kale, swiss chard, romaine, parsley, basil

Fruits and Veggies – Bananas, berries, pineapple, mango, kiwi, apple, citrus fruits, coconut, cucumber, carrots, beets, tomatoes, avocado

Liquid Bases – Nut milks like almond, coconut, cashew, oat milk. Coconut water.

Proteins – Greek yogurt, cottage cheese, nut butters, chia seeds, ground flax, hemp seeds, milk kefir, vegan protein powder

Herbs and Spices – Cinnamon, fresh ginger, vanilla, cacao powder, mint, turmeric

Boosters – Wheatgrass powder, matcha powder, spirulina

Focus on organic wherever possible. Stock up on frozen fruits to help smoothies stay icy and appetizing. Having prepped smoothie ingredients makes throwing together each meal so much simpler during the cleanse week.

My Go-To Green Smoothie Recipes for Weight Loss

If you want to give this liquid diet thing a go, try blending up some of my favorite slimming smoothie recipes:

Green Banana Protein Smoothie

• 1 frozen banana
• 1 cup spinach
• 1 tbsp almond butter
• 1 scoop vanilla protein powder
• 1 cup unsweetened almond milk
• Ice cubes

Kale Cucumber Melon Smoothie

• 1 cup honeydew melon
• 1/2 cucumber
• 1 handful kale
• 1 tbsp hemp seeds
• 1 cup coconut water
• Lime juice

Blueberry Coconut Smoothie

• 1 cup blueberries
• 1/4 cup canned light coconut milk
• 1 tbsp coconut butter
• 1 handful spinach
• 1 cup unsweetened soy milk
• Ice cubes

Carrot Apple Ginger Smoothie

• 1 apple, chopped
• 2 carrots, chopped
• 1 knob fresh ginger, minced
• 1 tbsp ground flaxseed
• 1 cup orange juice

Mixed Berry Smoothie

• 1 cup mixed berries
• 1 handful kale
• 1/2 banana
• 2 tbsp Greek yogurt
• 1 cup nut milk
• 1 tsp honey

Peaches and Cream Smoothie

• 1 peach, sliced
• 1 cup spinach
• 1/4 cup cottage cheese
• 1 cup unsweetened almond milk
• 1 tsp cinnamon
• Ice

Chocolate Peanut Butter Smoothie

• 2 frozen bananas
• 2 tbsp peanut butter
• 1 tbsp cocoa powder
• 1 scoop unflavored protein powder
• 1 cup soy milk
• Ice cubes

Blend up a big batch and portion into mason jars for grab-and-go smoothie meals throughout the cleanse week. You’ve got this!

7 Smoothie Diet Tips to Make It Through 7 Days

I won’t deny it – surviving a week of smoothie meals involves some struggle. But these pro tips I’ve learned help take the edge off:

Stay Hydrated

Sip water constantly between smoothies to fend off hunger and headaches. Dehydration makes everything harder. Set a reminder to drink every hour.

Make Single Servings

Blending a full day’s worth of smoothies at once means yucky separation and oxidation. Make each “meal” fresh right before drinking for best texture and nutrition.

Get Your Zzz’s

Being well-rested curbs cravings big time. I relied on melatonin supplements at night when growling stomachs threatened to keep me up.

Distract Yourself

Whenever I wanted to dive headfirst into a stack of pancakes, I’d redirect my brain by calling a friend, taking my pup on a long walk, or diving into a work project.

Avoid Tempting Social Stuff

Sorry friends, but I had to bail on dinner plans and foodie events that week. Don’t test your willpower by going to restaurants or grocery shopping hungry while on this liquid diet!

Take It Easy

I stuck to gentle walking, stretching, beginner yoga, and leisurely hikes to stay somewhat active while restricting calories. More intense workouts seem like a recipe for passing out.

Just Get Through Days 1-3

I’m not gonna lie – the first few days are ROUGH while your body adjusts to zero chewing and way fewer calories. But stick with it, and it gets better after the initial hump!

The smoothie slog isn’t exactly fun, but just focus on how amazing the number on the scale will look! Mind over (growling) matter.

Smoothie Diet Questions and Answers

Before you grab your blender to liquidize your meals for a week straight, here are answers to some common smoothie cleanse questions:

Let me know if you have any other questions about attempting a smoothie sprint to drop pounds quickly! While not easy, I really think it can be helpful jumpstart for some people when done correctly and safely.

The best part? Sipping on something cold and sweet totally tricks your brain into thinking you’re enjoying a yummy treat, even when it’s full of superfood spinach! Mind games FTW.

Wishing you the very best of luck with your smoothie weight loss cleanse journey! Let me know if any other questions pop up along the way. Now go blend up a storm and start shrinking down!