Liquid Diet And Weight Loss – A liquid diet involves drinking clear liquids. Bone broth, water or juice without pulp are foods allowed by doctors.
Unsupervised liquid intake is not recommended for weight loss. However, if your doctor allows it, you can use this diet for more than a day to flush out toxins and jumpstart your metabolism. Do not follow it for more than a day as it may not be safe.
Liquid Diet And Weight Loss
You can replace one or two meals a day with liquid food, or follow a full liquid diet. On a liquid diet, you will consume calories in liquid form.
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You can drink fruit and vegetable juices, smoothies or soups. This diet is often used for weight loss, but how good is it?
Liquid food is the staple food of many dieters. This is because they help save time, improve metabolic rate, detoxify the body, support the digestive system, help with weight loss, and improve overall health. Listed below are the ways in which a liquid diet can help with weight loss.
Showed that a very low-calorie diet, including a liquid diet of no more than 500 calories per day, can be effective for weight loss. This type of diet may work better compared to a low-calorie diet or a limited regular diet (2).
When you consume fewer calories, your body starts using stored glycogen or fat as a fuel source. This in turn can lead to weight loss.
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A study published in the International Journal of Obesity showed that a low-calorie or very low-calorie diet causes a short-term depletion of muscle glycogen. Body fat also decreased, leading to weight loss (3).
Juices/broths/smoothies are rich in vitamins, minerals and dietary fiber. Studies in mice have shown that fruit or vegetable juices are rich in antioxidants and can prevent oxidative damage (4).
Dietary fiber helps cleanse the digestive tract and improve gastrointestinal health (5). Both of these actions can have a beneficial effect on weight loss.
Liquid foods in the form of juices or smoothies provide rich nutrition. Remember to drink the juice/smoothie immediately if using a centrifugal blender.
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Replacing your evening meal with low-calorie liquid food improves body composition parameters and aids in weight loss. In one study, the group of people who received a liquid meal replacement appeared to have better weight parameters (6).
Maintaining a balanced caloric intake with a liquid diet throughout the day helps provide the body with the nutrients it needs.
Juice/smooth/broth is easy on your digestive system. They help in proper digestion, absorption and excretion. Additionally, the small amount of dietary fiber and water in a liquid diet (including pulp in juice or smoothies) can keep you fuller for longer. One study found that a liquid meal replacement had more fiber than a solid meal replacement (7).
This is a major advantage, especially if we tend to skip meals or order unhealthy food, as cooking can be a time-consuming process. Starvation or an unhealthy diet can lead to long-term weight gain.
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These are the many advantages of liquid diet. There are different types of food and we will explore them in the next section.
For beginners, switching to liquid foods can be difficult. Also, if you find it difficult to eat a full liquid diet, you have an alternative. Here we have discussed about different types of liquid food. Remember to talk to your doctor/nutritionist before trying any of these.
Detox or liquid cleansing diets have become popular in the recent past. They can help detox your body and you may see some results when you do a liquid detox diet once a week for a month.
In this diet, you will drink only herbal/fruit juice per day. Not only is it a new experience, it can be refreshing. Some examples of detox diets/liquid cleanses are water fasting and master cleanses.
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However, research on detox diets is very limited. We suggest talking to your doctor about the safety of such foods (8).
Some liquid meal replacement products are high in protein and fiber and low in fat. These can be more effective in regulating appetite and suppressing hunger. Some research suggests that liquid meal replacements can be just as filling as solid meal replacements (7).
A shake or juice you drink instead of a full breakfast or lunch is usually low in calories. They can contain all macronutrients (proteins, carbohydrates and fats) and many micronutrients (vitamins and minerals).
These products are specifically designed to replace solid foods (which may have higher total calories per serving).
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This diet is not for weight loss. You need special attention and supervision from a doctor. This liquid diet is prescribed by a doctor to prepare a patient for surgery in the near future or to recover from an injury. This food can also be prescribed to alleviate digestive problems.
Patients should follow a clean liquid diet for medically recommended liquid diets. They can only drink water, broth, apple juice, peppermint, syrup and tea.
Takeaway Point: If you feel comfortable, you can do a detox diet a day. But it is recommended to follow a meal replacement diet to lose weight. This will give you the benefits of solid foods as well as liquid juices/broths. If your goal is to lose weight, you may want to skip the recommended liquid diet.
Since the food is low in calories, you may struggle at first. But it is only for a day, and you will soon get used to it.
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Tip: Do not do vigorous exercise on this day. You can do light stretching, slow walking or meditation.
Think these are the only foods you’re allowed to eat? Not good. In the next section, we list the foods you can eat while on a liquid diet.
If you are following a detox diet, avoid all types of solid foods. Instead, you can make them juice or smoothie and consume them. If you want to choose meal replacements, you can include solid foods (but make sure you have at least two liquid foods).
Like any extreme diet, a liquid diet can be dangerous if you follow it for days on end. Look at its possible side effects.
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There is little research documenting these side effects. But according to anecdotal evidence, following a liquid diet for a few days can cause any of the above side effects.
A liquid diet can help you lose weight, improve metabolism, and effectively eliminate toxins. However, drinking only water to quench thirst can feel monotonous. Therefore, flavored water can be a good choice.
A liquid diet is replacing all or some meals a day with clear liquids such as broths, juices, and soups. A liquid diet for weight loss can work by drastically reducing the number of calories consumed per day and detoxifying the digestive system. However, it is not a plan that should be used in the long term, because it can cause muscle loss and manifest itself in other side effects and health problems. Avoid this diet if you are pregnant, breastfeeding, a minor or over 60 (unless directed by your doctor).
On a liquid diet, solid foods of all kinds are restricted and you are encouraged to consume more liquid foods and drinks. You can lose 10-20 pounds in about 10 days.
Liquid Diet Plan For Weight Loss
You can lose 5-10 pounds on a 3-day liquid diet. This loss also depends on your body type and metabolic rate.
Yes, you can eat eggs on liquid food. You can mix an egg into your smoothie or consume eggs or soft-boiled eggs.
A liquid diet is mainly based on liquid food. Therefore, any liquid diet or juice that has the right balance of nutrients can work well. You can choose fruit or vegetable juice, lentil soup, chicken stock, etc.
A liquid diet contains almost no solids and is low in calories. This may cause your stomach to cramp.
Why Liquid Diets Are Not Recommended For Long Term Weight Loss
A liquid diet can cause diarrhea only if it lacks important nutrients. If the food is well balanced and nutritious, it may not cause diarrhea.
It is recommended not to follow a liquid diet for more than 3 days. Since you are not allowed to eat solid food, extending this diet for too long can make you feel lethargic. It can also cause the side effects mentioned in the article.
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Priyanka is a nutritionist and certified diabetes educator. He has more than 8 years of experience in nutrition and dietetics
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Merlin Annie Raj is a Registered Dietitian in Hyderabad, India. He has extensive experience in clinical nutrition … more liquid diets
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