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| - Last Updated on April 27, 2023 by Neelam Singh
Quick take
A Facebook video claiming that drinking smoothies is an effective way to lose weight has been fact-checked and found to be Mostly False.
The Claim
The Facebook video reel features an obese woman wearing a red dress who shares her perspective, followed by a demonstration of a weight loss smoothie being poured into a glass. Later, the same woman wearing the red dress appears with a visibly smaller waist, claiming that she lost 105lbs, equivalent to 7 stone, within a span of 3 weeks after consuming the weight loss smoothie. The video also includes a website link in the comment section. The video has received 569 likes, 30 comments, and 21 shares.
Fact check
What exactly is a smoothie diet?
Smoothies are a popular and convenient way for users to increase their daily intake of fruits and vegetables. They are made by combining whole fruits and vegetables, which helps to maintain their nutritional value. Fruits and vegetables are important for a healthy diet because they contain many essential nutrients. However, many people do not eat enough of them. To encourage people to consume more fruits and vegetables, beverages like smoothies have become popular. Smoothies are a convenient way to blend different types of fruits and vegetables together for a tasty and nutritious drink. Fruits and vegetables are also known to reduce the risk of chronic diseases like heart disease and certain types of cancer. Blending fruits and vegetables can also help people who do not like the taste of certain fruits or vegetables to consume them in an easier way.
Do Smoothies really help in losing weight ?
Theoretically yes. Practically maybe. Experts are challenging popular beliefs about weight loss. Small lifestyle changes may not prevent or reduce obesity. A study published in 2017 found that dietary change and exercise were better predictors of weight loss than juice/liquid diets or diet pills. Obese adults who ate less fat and exercised more were more likely to achieve meaningful weight loss. 41% of obese adults lost 5% of their body weight, and an additional 20% lost 10% of their body weight, in line with National Institutes of Health recommendations.
The paradoxical effects of fruit on obesity refer to the observation in a 2016 study that while consuming fruits is generally considered healthy and can help prevent obesity, there are instances where it may actually contribute to weight gain. This can happen if fruits are consumed in large amounts or in the form of sugary drinks, which can lead to an increase in overall calorie intake. Furthermore, some fruits have a high glycemic index, which means they can cause a rapid increase in blood sugar levels, leading to increased hunger and potentially overeating. Therefore, while fruits are generally good for you, it’s important to consume them in moderation and as part of a balanced diet.
Nutritionist Kamna Chauhan states that, “Smoothie diets are part of those weight loss plan that involve replacing meals with fruit and vegetable juice. It helps dieters have great control over calories. There are several allegations of a smoothie diet, as we are only drinking smoothies instead of consuming meals. As a short-term measure, there is reduction in carbohydrate and fat.
Smoothie diets could lead to weight gain. If we think smoothies help in weight loss then it also can be the reason for weight gain. As consuming so many fruits lead to excess in overall calorie intake and promote weight gain.”
Nutritionist Pariksha Rao says, “To achieve permanent and healthy weight loss, it is essential to adopt a combination of a reduced calorie diet, regular physical activity, and a disciplined lifestyle and behavioural change. There are also additional factors that can assist in weight loss, such as pharmacotherapy and bariatric surgery. It is important to note that any weight loss regimen combined with physical activity will prevent weight regain.”
The Smoothie Diet program which is shown in the video was created by Drew Sgoutas, a self-proclaimed health coach and author, but we couldn’t find much information about him online. The program involves replacing two meals per day with smoothies and claims to improve overall health and aid in weight loss. However, a video testimonial on the website featuring a woman has been found to appear in multiple videos under different names on YouTube, which raises questions about the credibility of the testimonials. It’s also worth considering that those providing testimonials may have received payment for the same.
Is it safe to consume a smoothie as part of a meal?
Moderately it is safe to drink but drinking as a replacement for a longer period of time can cause many problems. In A 2018 study where a 65-year-old woman developed kidney failure after drinking a green smoothie juice “cleanse” made from oxalate-rich leafy vegetables and fruits. The woman had previously had stomach surgery and been on antibiotics. She had normal kidney function before starting the cleanse, but then her kidneys were badly damaged, and she eventually developed kidney failure. Drinking juices like this can increase the amount of oxalates in the body, causing kidney damage in people who are already at risk because of previous stomach surgery, antibiotic use, or kidney disease. It’s important for both patients and doctors to be aware of the potential for this serious condition when considering such juice cleanses. Various studies state that Fruit juices can have a negative effect on the loss of tooth structure due to their acidic content. Acidic drinks, including fruit juices can erode tooth enamel, leading to tooth sensitivity, discoloration, and even decay. When consumed frequently or over an extended period of time, the acidic nature of the ingredient can cause the enamel on the surface of teeth to dissolve, resulting in a condition known as dental erosion. This condition weakens the tooth structure, making it more prone to chipping, cracking, or breaking.
Another study published in the year 2008 in the Diabetes Care Journal analysed the relationship between fruit, vegetable, and fruit juice intake and the risk of type 2 diabetes. The researchers found that higher consumption of whole fruits and green leafy vegetables was associated with a lower risk of developing type 2 diabetes, while higher consumption of fruit juices was associated with a higher risk. The results suggest that whole fruits and green leafy vegetables are good choices for reducing the risk of type 2 diabetes, while fruit juices should be consumed in moderation due to their high sugar content. The study also highlights the importance of a balanced diet and healthy food choices for preventing type 2 diabetes
Although smoothies can contribute to a healthy diet, they don’t provide the same amount of fibre as whole fruits. Additionally, these drinks contain relatively high amounts of sugar, which can be detrimental to dental health and can provide excess energy.
Clinical Dietitian Melanie Dsouza says, “To ensure a healthy and sustainable weight/fat loss, it is important to integrate a balanced diet that takes into consideration an individual’s medical history. Quick-fix solutions should be avoided, and a balanced diet should be prioritised instead. It is important to understand that excessive consumption of anything may have negative effects on the body, and moderation should be practised.”
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