Liquid diets might tempt those interested in weight loss. But what do these diets do to your body? Are they safe? How do you get started on one? All of these key questions may come to mind when you think about liquid diets.
Before we get into the article to answer them, know that they’re not for everyone. It’s always best to consult a nutritionist or your doctor to develop the most suitable diet for your specific needs. But without further ado, read on to learn all about losing weight on liquid diets.
What Is a Liquid Diet and How Does It Work
For starters, what exactly is a liquid diet? Just as it sounds, it’s a diet that is primarily made up of liquids. Sometimes, people must follow a liquid diet preceding surgery or for other medical reasons. However, some people try to use them for weight loss purposes.
But the real question is: How much weight can you lose on a liquid diet? The answer isn’t straightforward. It depends on how many calories you consume on the diet and the length of time you stay on the diet. Many people tend to lose more weight on liquid diets simply because they naturally consume fewer calories without the luxury of their favorite solid foods.
Some liquids are extremely calorie-dense. If you drink 5,000 calories worth of protein shakes per day, for instance, you’ll gain weight. So, liquid diets are highly dependent upon the type of liquid you consume.
You must pay close attention to which nutrients you consume on liquid diets. You may be more likely to leave out essential nutrients or minerals. The best liquid diets contain various nutrients and liquids to keep you safe during weight loss.
The Benefits of a Liquid Diet
Juices, smoothies, soups, and supplemental drinks can all be found in liquid diets. There are several potential benefits of sticking to liquids for a short period. Let’s explore those below.
Weight Loss
Of course, we’ve already mentioned that weight loss is possible, which depends on the calories you consume during the diet. If you’re limited to liquids, you’re more likely to naturally ingest fewer calories and, therefore, lose weight.
Cleanse Your System
It’s possible that liquid diets allow your digestive system to cleanse itself in a way that normal diets don’t. Detoxing is a popular reason people choose liquid diets.
Help with Medical Issues
Clear liquid diets are sometimes prescribed strategically by doctors in the event of certain medical conditions. Medical professionals may supervise the person in these cases as they perform the clear liquid diet.
Before starting a liquid diet, discuss your nutritional needs and goals with your doctor. Be careful when trying liquid diets; you may intake too few calories to function properly. Working with a doctor will help you get the greatest benefits from a liquid diet.
How to Follow a Liquid Diet Safely
Leave liquid diets in the short term. They’re not a good long-term weight loss plan. That’s because they can’t give your body all the vitamins, nutrients, and mineral it needs. While a study has shown that people on liquid diets lost, on average, 10% of their body weight, this is still a diet to approach cautiously.
We can’t stress enough that it’s best to put yourself under medical supervision if you’d like to try one of these. That said, there are a few general tips that people following liquid diets use.
Tips to Follow When Losing Weight on a Liquid Diet:
- Stay hydrated. Drink at least eight glasses of water per day.
- Incorporate protein and nutrients into your daily intake. (Examples: Dairy milk, bone broth, green smoothies)
- Avoid caffeine and alcohol. (They can cause dehydration and weight gain.)
- Do not drink too much in one sitting. Spread out your drinks throughout the day.
- Add fiber to your diet.
- Continue exercise regularly, but ensure you’re drinking enough calories to support your workouts.
- If you feel sick during your diet, consult a doctor.
- Monitor your health and wellness to avoid serious consequences.
- It’s best to plan out your liquid diet beforehand with a licensed professional.
What to Eat and Avoid on a Liquid Diet
You have so many options when thinking about what to eat on a liquid diet. It’s difficult to know where to start! Liquid diets may help if you want to lose weight quickly, but you might regain that weight once you start eating solid foods again. Even so, they may help you with gastrointestinal issues.
What to Eat
One option is to buy shakes or soups that are prepped for you. That way, you’ll have your “meals” already prepared. The convenience can help you stay on the diet. However, it’s best to consider making small lifestyle changes that promote sustained weight loss over time.
On the Full Liquid Diet, for example, you can consume any food that’s liquid at room temperature. Think of strained soups or even melted ice cream. In another example, the Balanced Liquid Diet consists of bars and meal replacement shakes, so it’s a little more lenient.
What to Avoid
While on your liquid diet, you’ll want to avoid sugary drinks and too many high-calorie drinks. Avoid caffeine and alcohol, as well. On the flip side, avoid drinking too little. Don’t fast from water and continue drinking only coffee, for example.
While on your liquid diet, you’ll want to avoid sugary drinks and too many high-calorie drinks. Avoid caffeine and alcohol, as well. On the flip side, avoid drinking too little. Don’t fast from water and continue drinking only coffee, for example.
On most liquid diets, you’ll drop several pounds upfront. However, it’s likely to be water weight and not fat. That’s why many people gain weight back immediately after getting off the liquid diet. And to that point, the best way to sustain weight loss is through a regular, healthy diet and daily exercise.
How Much Weight Can You Lose on a Liquid Diet
So, how much weight can you lose on a liquid diet? As we mentioned above, it depends on a few factors. It’s helpful to understand that when you consume liquids and not food, your body clears out extra water weight. If you count “water weight” as weight loss, you’ll lose a few pounds or more each week.
The caveat is that it’s mostly water weight. To lose fat, you’ll need to incorporate exercise and sustain a long-term, healthy diet that does consist of food. That way, you can avoid gaining back the weight you dropped on a liquid diet.
If you want to calculate your potential weight loss on a liquid diet, you can use a calorie tracker and plan out the number of calories per day you’ll consume on the liquid diet. You may lose a few more pounds than predicted, but again, it’s likely to be water weight.
Whatever you choose to do, remember to talk to a doctor for support with losing weight and getting back on track with your diet. You can do it over the long run by adjusting a few things or even just substituting one meal a day with a healthy shake for a while.
No matter what you decide, we wish you the best of luck on your weight loss journey!
