Ask any woman how much she weighs, and she will tell you she needs to lose weight.
Losing weight is one of the most popular and common goals nowadays.
Some do it for appearance, some do it to improve their overall health, and some to get in the ideal weight.
And while there are many solid foods diets for losing weight, today, we will talk about a liquid diet for weight loss.
The simplest explanation is that all you do is replace meals with liquids.
Some do for certain meals, others do it for all solid foods.
But the liquid diet is much more.
To understand its complexity, let’s talk in depth about it.
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Types of liquid diets
For starters, there are a lot of different types of liquid diets.
All of these liquid diets are a nutrition program that requires to replace some or all of your daily meals with liquid meals.
All of the different diets can be grouped in some of the following categories.
This is the first thing that comes to mind when you mention a liquid diet.
Some of them involve meal replacement shakes that can be consumed as a replacement for solid foods.
In the past several years, there have been many companies selling liquid shakes for weight loss purposes.
Shakes are usually lower in calories than typical meals.
They can be used to replace one or multiple meals per day.
Liquid shakes are designed to contain the nutrients your body needs to function, including carbs, fat, and protein, but also vitamins and minerals.
Detox diets and cleanses
Another popular form of a liquid diet is a detox diet.
These types of diets have been very popular among celebrities lately.
For example, we’ve all heard of Beyonce’s lemon diet.
It is a form of diet when you drink lemonade, and only lemonade.
Another example includes the Master Cleanse, a long-term water fasting diet.
Unlike the meal replacement liquid diet, a detox diet relies on natural ingredients like fruit juices and vegetable juices.
As such, detox diets usually do not contain all the nutrients your body needs (low fat and low protein consumption).
And that is why they are usually daily or weekly diets.
Medically prescribed diet
For a variety of health reasons, you might be prescribed a clear liquid or full liquid diet.
Clear liquids allows consumption of clear liquids only, including water, tea, broths, apple juice, and certain sports drinks.
Usually, these liquid diets are not for weight loss, but prescribed after certain surgeries, or if you have digestive issues.
Full liquid diets are prescribed for similar reasons, but they are not as restrictive as clear liquid diets.
They allow syrups, some shakes, and foods that become liquid at room temperature.
Why are liquid diets for weight loss popular?
One thing that makes liquid diets so popular is they are low in calories.
People fall into the trap of thinking that lower amount of calories results in weight loss.
And that is true for a short-term result.
What you need to understand is that a liquid diet should be just one phase of the overall weight loss program.
Losing weight quickly is great, but then you need to start thinking about what comes after.
Introducing solid foods gradually is the next step.
Studies of liquid meal replacement deals recommend that you follow up the liquid diet with a solid food gradually over one to three months period.
Research shows that low calories diets using liquid meals can be effective way for losing weight.
Should you try it?
While some people will find success, a liquid diet is not for everyone.
Yes, it is a practical way to reduce calorie consumption.
However, there are people that just find the pattern of liquid eating challenging.
If you find that you are still feeling satisfied, and you consume fewer calories with a liquid diet for weight loss, try it.
However, if you are feeling hungrier, the strategy might not work for you.
It really depends on what you eat.
For example, if your lunch is usually a high-calorie one, then reducing the calories with a replacement shakes will work.
But if you usually eat a light and healthy lunch, there might not be many benefits by going liquid diet for lunch.
It is worth noting that pregnant women, nursing women, children, and adolescent should not consider a liquid diet.
Those who are underweight, should also never try a liquid diet.
A Sample Liquid Diet
Let’s take a look how a liquid diet looks.
That doesn’t mean you should practice this exact same plan.
But for starters, you can begin your morning with a fruit juice without pulp.
Another option is a fruit smoothie made with yogurt and pureed skinless and seedless fruits.
Kefir is great for breakfast as well, as you get some protein.
If you want more calories in your breakfast, so that you can last through the day, add honey or maple syrup to your smoothie.
Your lunch and dinner are the same.
They include a pureed soup that you can make it on your own.
Just remember to strain it to catch any chunks.
Consider adding silken tofu, avocado, or yogurt in the soup to increase the nutrients value.
You can also add protein powder to up your protein consumption.
Being that you consume liquids for the whole day, snacks and desserts are meals as well.
Good options include milkshakes, gelatin with whipped cream, ice cream without chunky add-ins, and pudding.
Side effects of liquid diets
Before trying any diet, you have to look at the potential considerations and complications.
No matter what type of a diet you are following, there are always potential side effects.
Here are some.
- You are essentially starving your body and denying it the whole foods it needs to survive
- Consuming only fruit juices will overload your body with carbs and sugar and force your body to burn your muscle mass for energy
- You risk loss of energy, quick muscle loss and nausea
- You might develop abdominal discomfort, nutrient deficiency, bad breath, liver inflammation, dehydration, severe fatigue, gallstones, and headaches
- But most importantly, liquid diets fail to teach you how to prepare health solid foods that will impact your weight in the long run