The 24-hour fat-burning smoothie diet to give your body a boost

Doing the popular smoothie diet over 24 hours could help you kickstart fat loss

Green smoothie and spinach
(Image credit: Getty Images)

Ever heard of the one-day smoothie diet? If you've fallen off the healthy eating wagon or allowed yourself a few weeks of indulgence as a diet break, it could help you kick start fat loss and get back to fueling your body with the nutrients it needs. 

Before trying a new weight loss plan, it's important to remember healthy and sustainable weight loss is a combination of a consistent, nutritious and healthy diet and regular exercise. 

Whether that's lacing up your running shoes three times a week for a jog in your neighborhood, or trying something new like boxing, combining regular activity with a healthy diet is key. 

However, after a weekend of over-indulgence, we know it can be tempting to stick to salad and vegetables for a few days, or worse eat minimal meals. This is where the science-based smoothie diet plan comes in. 

Starving yourself is incredibly unhealthy as it puts your body under pressure. In the long run, it could make it even harder to stay in control of your weight. You have to be sure when you lose weight it's fat you're losing, not muscle as loss of muscle tissue is what slows down your metabolism.

It's best to be easy and gentle on your body, and instead, make up for excess food with a simple smoothie diet over the course of one day. It will help kickstart fat loss and give your body a boost to make it even more efficient at burning calories.

However, before following this 24-hour diet it's important to consider your own health needs, and if you have any concerns, consult your doctor before you do it. Remember, not all plans suit everyone and there are always other lifestyle changes you can make to help you lose weight.

different flavored smoothies on table

(Image credit: Getty Images)

What is the 24-hour smoothie diet?

Our one-day shake diet, devised by dietitian Nigel Denby, feeds your body with protein and nutrients to make sure you don't lose any muscle tissue and can make you even more efficient at burning fat. 

You can use our plan every week to regularly lose between 1-2lbs while eating a healthy diet and exercising regularly the other six days a week. 

Here's how it works: 

  • Decide which day you're going to use as your shake day and buy all the ingredients you need.
  • Don't be tempted to skip any of your shakes—starving yourself is definitely counter-productive.
  • On your shake day, just have your three shakes and two litres of water—no tea, coffee, alcohol or snacks.
  • Don't kid yourself you can eat whatever you want all week and then use the one-day shake diet to put everything right. You need to eat healthily six days a week and use the one-day shake diet to boost your weight loss. You can use the one-day shake diet occasionally.
  • Don't be tempted to buy in smoothies—when considering, are smoothies good for you, these are the worst options. They are full of sugar, and you need all the nutrients and protein in the homemade shakes to help maintain your muscle tissue.

Banana smoothie and banana

(Image credit: Getty Images )

Smoothie diet shake recipes 

Choose three shakes from the below for the day, add all t ingredients into a blender and blitz for 30 seconds until smooth. 

Green extreme 200g low-fat Greek yogurt handful of ice cubes ½ cucumber 1 carrot, sliced 1 kiwi, peeled 2 handfuls of washed baby spinach

Breakfast booster 30g protein powder 1 banana handful of sultanas handful of almonds handful of porridge oats 200ml skimmed milk

Mediterranean magic 30g protein powder ½ avocado 2 large tomatoes 1 red pepper, plus a handful of fresh basil handful of ice cubes

Blue velvet 200g low-fat Greek yogurt 2 handfuls of blueberries 2 stoned plums 1 banana, a handful of spinach handful of ice cubes

Summer cooler ½ cucumber 1 stick of celery ½ avocado 30g protein powder handful of fresh parsley handful of ice cubes

Berry bliss 1 kiwi, peeled 200g low-fat Greek yogurt 2 handfuls of strawberries, hulled 2 handfuls of raspberries handful of porridge oats ice cubes

What to eat the rest of the week 

  • At least 5 servings of veg—leaves, tomatoes, beans, brassicas. Avoid potatoes and starchy veg
  • 3 servings of fruit
  • 2 servings of whole grains, ie, 1 thin slice of wholemeal bread, 2 Ryvita, 4tbsp porridge oats, 2tbsp wholegrain pasta or brown rice, or 2 oatcakes
  • 2 servings of 200ml semi-skimmed milk, a non-dairy alternative or low-fat yogurt, 150g hard cheese or 200g cottage cheese
  • 2 servings of 150g chicken (skinless), 200g fish or shellfish, 1 egg, 200g beans or pulses, 50g unsalted nuts, or 150g lean red meat (no more than twice a week)
  • Have no more than 200ml wine, ½pt beer or one measure of spirits per day, and always have two alcohol-free days per week
Amy Hunt
Amy Hunt

Amy Hunt is an experienced digital journalist, currently working as Life Channel Editor at She began as the magazine's features assistant before moving over to digital as a News and Features Writer, before becoming Senior Writer, and now a Channel Editor. She has worked on other women's lifestyle websites previously too—including Woman's Weekly,, Woman, and Woman's Own. In 2019, Amy won the Digital Journalist of the Year award at the AOP Awards, for her work on 

She is obsessive about everything homes and interiors—whether she's sniffing out the very best deal on a KitchenAid stand mixer or keeping up the latest Dyson release. And when she isn't editing or writing articles on interior trends or the latest home gadgets, she's passionate about books—you'll usually find her with her nose in a gripping thriller at the end of the working day.