Green Smoothies Diet

 By Mizpah Matus B.Hlth.Sc(Hons)

The Green Smoothies Diet is written by Robyn Openshaw, a nutrition enthusiast and health educator. In this book Openshaw explains the benefits of green smoothies and provides information to help you incorporate them into your life so as to lose weight and achieve a variety of positive health outcomes.

Green Smoothie Diet Basics


green-smoothies-dietGreen smoothies generally involve a combination of fruit and green vegetables combined together in a blender to create a nourishing drink. Greens are highlighted as being some of the most nutritious foods and green smoothies provide a way for dieters to increase their intake of greens in a way that is simple and delicious.

Blending greens also has another benefit because the blending process breaks down the cell walls of the plant, which makes the nutrition contained in the greens easy to digest and absorb. It is possible to make green smoothies with a regular household blender, however, for best results a high powered blender is recommended. This will not only last for much longer but also does a better job of releasing the nutrients from greens, especially tougher greens such as kale and broccoli.

Smoothies are also preferable to juicing because they retain all of the fiber in the plant as well as requiring minimal cleanup. A high intake of fiber can help to balance blood sugar and cholesterol levels and may reduce the risk of heart disease and colon cancer.

Dieters are encouraged to include a quart of green smoothies in the diet each day, however you can take time to slowly increase your intake. This amount will provide fifteen servings of fruit and vegetables daily.

Three separate plans are provided in the Green Smoothies Diet so as to suit the needs of the individual. These include a three-day green smoothie fast, a thirty-day fat-burner cleanse and a green smoothie for life plan for a permanent lifestyle change.

Smoothie Recipes

Recommended Foods

Fruit, leafy green vegetables, root vegetables, herbs, sea vegetables, sprouts, avocado, bee pollen, brewer’s yeast, chia seed, raw chocolate, coconut, flaxseed oil, goji berries, wheat germ, yogurt, stevia, honey, maple syrup.

Sample Diet Plan

Breakfast

Green smoothie

Morning Snack

Fresh blueberries and mango

Lunch

Green smoothie

Afternoon Snack

¼ cup raw almonds
Raw vegetable crudités

Dinner

Baked potato
Large salad with avocado

Exercise Recommendations

Does not include exercise advice.

Costs and Expenses

The Green Smoothies Diet retails at $14.95.

Click here to purchase this diet for a discounted price.

It is also recommended to purchase a high-powered blender such as a Vita Mix or BlendTec, which costs approximately $400.

Pros

  • A quart of green smoothies a day provides a daily intake of fifteen serves of fruit and vegetables.
  • Provides an alternative way to consume greens for those who don’t enjoy eating salads or steamed vegetables.
  • Many dieters have reported a wide range of health benefits when consuming green smoothies regularly.
  • Simple to follow and meal preparation is very fast.
  • Provides a very high intake of dietary fiber.
  • Explains the flavor and health benefits of a variety of different greens.
  • Includes tips for buying and storing greens and fruit.
  • Includes recipes.

Cons

  • Requires a major adjustment in the diet and the elimination of many foods.
  • Some dieters may experience uncomfortable detox symptoms such as fatigue, headaches and joint pain when first adjusting to the diet.
  • May not be suitable for dieters with diabetes, hypoglycemia and Candida.
  • Does not provide recipes or suggestions of exactly what to eat apart from green smoothies.
  • Advocates a raw vegan diet that may be deficient in certain vitamins and minerals such as vitamin B12, vitamin D, zinc and selenium.
  • Does not encourage exercise.

Conclusions

Green smoothies provide a simple and enjoyable way to increase the intake of fresh fruit and vegetables, which are a vital element in any diet plan that is aimed at both weight loss and health improvements. Consuming a quart of green smoothies daily is an easy way to boost nutritional intake while at the same time reducing the intake of calories and fat and avoiding hunger.

Dieters will most likely lose weight using the Green Smoothies Diet due to the reduction of calories, however, it is important that the rest of the diet is carefully balanced in order to avoid deficiencies of important nutrients including protein, minerals and essential fats.

 By Mizpah Matus B.Hlth.Sc(Hons)
  • Dan W

    People eating a Standard American Diet (SAD) will experience withdrawal symptoms after switching to a healthy diet. I’d say these 3-5 days of slight discomfort are well worth avoiding vascular disease and other problems later.

    As a raw vegan, I have optimal blood work. Vitamin B12, vitamin D, zinc, and selenium are all available through supplements. Vitamin D is available through exposure of skin to the sun. Vitamin B12 is stored in the body, so anyone can eat a very small portion of meat every other week to meet this requirement.

  • Dan W

    I lost about 90 pounds by switching to a whole plant based diet. To lose the last 60, I’ll go on a green smoothie fast under the supervision of my naturopath. Victoria Boutenko is another very credible author. Experts I count on include Dr. Joel Fuhrman and Dr. Neal Barnard.

    For someone who doesn’t like to cook, it can be a delight to put your foods in a blender in the morning and sip your delicious meals for the rest of the day. This shrinks your stomach without the complications and costs associated with gastric bypass surgery.

  • Paul

    Iv just started making smoothies and green smoothies. I purchased teh Vitamix and have to say it is a monster. No matter what I put in it, the Vitamix turns it into a smoothie. Not to mention I make whole food soups from scatch right in it. Its amazing how much better I feel after having it in my home for just two weeks. i am concerned about oxalate toxicity. Anyone have any suggestions abut that.

  • Vlad

    I’ve done periods of raw foods, and at times strictly green smoothies. I have to say green smoothies are the best for weight loss and satiation. I have the original book by Victoria Boutenko ‘Green Smoothie For Life’ and just love the simplicity of the recipes. Basically all u have to remember is to use 60% fruit and 40% leafy greens and water to ur liking. That’s it. And no u don’t need an expensive blender to start. Just chop everything really small and blend the greens first with water then add ur fruit. I am about to tackle another green smoothie challenge. G’luck to all starting one!!

  • Sharon Graham

    I’ve read this book twice and enjoyed several of the recipes. In fact, it inspired me to do my own Green Smoothie challenge which I’m blogging about. I needed the extra accountability to make sure I followed through lol I’m on Day 5 and loving it.

    Details are on my blog at http://mymonthlyhabit.blogspot.com/

  • Denise

    I will like to find out where i can find some recipes

  • Retha

    What is KALE.How do I get started on green smoothies?

    • Sue Bouffard

      I am really excited about the green smoothies.:-) would like to talk to other people who enjoy them and what they have experienced

    • Cara

      Kale is a green leafy vegetable. It can be a little bitter but is very good. If you have ever been to Olive Garden and had there potato soup (Zuppa Toscana) Kale is the green vegie floating around.

    • ARobi

      Its a leafy dark green vegetable. Its a type of cabbage and can be green or purple in color.

  • shelly byrne

    i heard through a friend of a friend about this green smoothie diet i would like to know more about it,and what meals you can also eat while you are on this diet.

  • Jackie

    Would like to learn more just started green smoothies

  • Siobhan

    Green smoothies have been my breakfast for several years now (before that it was fruit smoothies, without the greens) – I LOVE them! And I’ve gotten a lot of friends hooked on them too (most people say “I don’t like kale”, and then they’re shocked to discover that they love my watermelon-kale smoothies). I agree about the high-power blender. I’ve got a vitamix, and it does a great job on the greens AND on the frozen fruit.

  • Anna

    I don’t know that you could do this as a lifetsyle, but it’s a good detox. I did this for a week and lost five pounds but more importantly, a lot of “bloat” weight. I now do a green smoothie at least once a day, usually as a mid-morning or mid-afternoon snack.

    This is really best if you’ve got a juicer to make a base from (as the other commentor noted), such as celery juice or fresh apple juice. I sometime keep the water leftover from steaming vegetables and use that as a base, too. I use stevia and coconut in place of other sugars.

    I didn’t get a high-powered blender; I just have a very good real glass Oster “classic behive” blender and it works fine. But a cheap plastic one would probably need updating if you’re going to use it all the time.

    • Cliff

      I have the Oster Beehive too and my wife borrows the Vitamix. The Oster does such a good job it’s hard to justify the price difference unless you’re really picky about texture.

  • suzanna

    To minimize blood sugar problems, cut the fruit to a minimum, don’t use the sweetest fruits and use tomatoes, fresh celery juice, decaf green tea or water for the smoothie base.

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