Going on an unsupervised liquid diet for weight loss is not recommended. However, if your doctor permits, you can use this diet for no more than one day to flush out toxins and kickstart your metabolism. Do not follow it for more than a day as it can be unsafe. Read on to know everything about various liquid diets, benefits, dangers, and diet charts. Scroll down!
What Is A Liquid Diet?
Liquid diets (also called clear liquid diets) are low-calorie foods that are liquid at room temperature (1). You can either replace one or two meals of your day with liquid foods or go on a total liquid diet. In a liquid diet, you will be consuming calories in liquid form. You can juice fruits and veggies, make smoothies, or have soup. This diet is most often used for weight loss, but how good is it?
How Do Liquid Diets Help In Weight Loss?
Liquid diets are the go-to diets for many dieters. This is because they help save time, improve metabolic rate, detoxify the body, and support the digestive system, resulting in weight loss and better overall health. Listed below are the ways liquid diets could aid weight loss.
1. Low In Calories
Liquid diets are low in calories as they consist of watery-clear fluids. Studies in The American Journal of Clinical Nutrition showed that very-low-calorie diets, including a liquid diet consisting of no more than 500 calories a day, could be effective in reducing weight. This type of diet could work better compared to a low-calorie diet or a restricted normal food diet (2). When you consume fewer calories, your body will start using up the stored glycogen or fat as the source of fuel. This, in turn, could lead to weight loss. A study published in The International Journal of Obesity showed that a low-calorie diet or very low-calorie diet resulted in muscle glycogen depletion for a short period. Body fat also decreased, resulting in weight loss (3).
2. Detoxify Your Body
Liquid diets are an excellent way to detoxify your body. The juices/broths/smoothies are rich in vitamins, minerals, and dietary fiber. Rat studies have shown that fruit or vegetable juices are rich in antioxidants and can prevent oxidative damage (4). The dietary fiber helps cleanse the digestive tract and improves gastrointestinal health (5). Both these actions could have a beneficial impact on weight loss.
3. Nutritious
Liquid food in the juice or smoothie form offers rich nutrition. Remember to drink the juice/smoothie immediately if you are using a centrifugal blender. Replacing your dinner meal with low-calorie liquid foods improves body composition parameters and may also aid weight loss. In a study, the group of subjects who took a liquid meal replacement seemed to have better weight parameters (6). Maintaining a balanced calorie intake along with a liquid diet throughout the day can help provide the required nutrients to the body.
4. Easy On The Digestive System
Juices/smoothies/broths are easy on your digestive system. They aid proper digestion, absorption, and excretion. Moreover, the little dietary fiber and water in the liquid diet (by including pulp in juices or smoothies) can keep you full for a long duration. As per one study, a liquid meal replacement was found to have more fiber than a solid meal replacement (7).
5. Convenient
You don’t have to wait for the pan to heat up or scroll through recipes online. You may simply toss all the ingredients into a blender, and your breakfast/lunch/dinner is ready. This is a major advantage, more so if we tend to skip a meal or order unhealthy food as cooking could be a time-consuming process. Starving or eating unhealthy could only lead to weight gain in the long run. These are the many advantages of a liquid diet. The diet is available in different types, and in the following section, we will explore those.
Types Of Liquid Diets For Weight Loss
For beginners, following a liquid diet can be tough. Also, if you are not comfortable going on a complete liquid diet, you have an alternative. Here, we have discussed the different types of liquid diets. Remember to talk to your doctor/dietitian before trying any of these.
1. Detox/Cleansing Liquid Diet
Detox or cleansing liquid diets have gained popularity in the recent past. They may help to detoxify your body, and you may see some results when you go on a detox liquid diet once a week for a month. In this diet, you will only drink vegetable/fruit juices with herbs for a day. It will not only be a new experience but also can feel refreshing. A few examples of detox/cleansing liquid diets are water fasting and the Master Cleanse. However, research on detox diets is very limited. We suggest you speak to your doctor about the safety of such diets (8).
2. Meal Replacement Liquid Diet
Meal replacement liquid foods or shakes are low in calories and could be effective in weight loss. Certain liquid meal replacement products are high in protein and fiber and low in fat. These could be more effective in regulating appetite and curbing hunger pangs. Some research suggests that liquid meal replacement diets could be as satiating as solid meal replacement diets (7). The shakes or juices that you take in the place of a full breakfast or lunch are usually low in calories. They can also contain all the macronutrients (protein, carbs, and fat) and most micronutrients (vitamins and minerals) These products are specifically designed to replace solid foods (which may have a higher total calorie count per serving). [Read: Which Milk Is Good For Weight Loss]
3. Medical Liquid Diet
This diet is not for weight loss. You need special attention and supervision by a doctor. This liquid diet is prescribed by a doctor to prep a patient for surgery in the near future or help them recover from an injury. This diet could also be prescribed to ease digestion issues. Medically prescribed liquid diets require the patients to be on a clear liquid diet. They can only drink water, broth, apple juice, popsicle, syrup, and teas. Takeaway Point: If you are comfortable, you can go on a detox diet for a day. But for weight loss, it is recommended to go on a meal replacement diet. This will ensure that you get the benefits of solid food as well as liquid juices/broths. If weight loss is your goal, you may want to skip the medically prescribed liquid diet.
Liquid Diet – A Menu Plan To Lose Weight
Detox Liquid Diet Chart
Tip: Drink flavored water to keep your hunger at bay. We have an alternative liquid diet chart that may suit your needs. [Read: What Is Daniel Fast Diet]
Meal Replacement Liquid Diet Chart
Since the diet is low in calories, you may find it hard in the beginning. But it’s just for a day, and you will soon get used to it. Tip: Do not do vigorous exercises on this day. You may do some light stretching, go for a slow-paced walk, or meditate. Are you thinking these are the only foods you are allowed to eat? Well, no. In the following section, we have listed out the foods you can consume while on a liquid diet.
Foods You Can Eat
Fruits and veggies Soy/almond/full-fat milk Yogurt and low-cal frozen yogurt Raw or scrambled eggs Tea/coffee Popsicles Water Cold-pressed juices Honey/syrup Sports drinks Ice cream Flavored water Broth Creamed soup Lean protein like fish, chicken, lentils, beans, tofu, mushroom, and soy Sorbet Herbs
If you are on a detox diet, avoid all types of food in the solid form. You can instead juice them or make a smoothie and consume them. If you want to opt for meal replacements, you can include solid foods (but do ensure you have at least two liquid meals).
Who Should Avoid The Liquid Diet?
Though the liquid diet is good for weight loss, it should be avoided by:
Pregnant and lactating women Children Older adults (unless their doctor recommends)
Benefits Of The Liquid Diet
It could help in detoxification. If the liquid diet is low in fiber, it can give the digestive system the required rest (9). It improves skin quality. It is helpful for those with a painful wisdom tooth. It may be useful for those with cancer of the mouth, esophagus, or gums. It reduces stomach ulcer pain. In some cases, the liquid diet could be useful for people who have undergone surgery of the stomach. It may help them transition to solid foods, though it may not be necessary in majority of the cases (10).
Like any extreme diet, a liquid diet can also turn dangerous if you follow it continuously for days. Take a look at its possible side effects.
Possible Dangers Of The Liquid Diet
Here are the dangers of being on a liquid diet continuously for too long:
Your immunity will become weak. You will feel light-headed and dizzy. Cravings for food may increase, leading to overeating. It can lead to muscle loss and weaken your bones. It may prevent proper brain functioning. It may lead to mood swings and irrational thoughts. It makes you prone to cough and cold. Causes nausea.
There is little research substantiating these side effects. But as per anecdotal evidence, following the liquid diet for several days could cause any of the above-mentioned side effects. How much weight can you lose on a liquid diet? The following infographic lists a few recipes for flavored water. Check them out! In a liquid diet, all forms of solid foods are restricted, and you are encouraged to take more of liquid foods and drinks. You may be able to lose 10-20 pounds in about 10 days. How much weight can you lose on a 3-day liquid diet? You may be able to lose 5-10 pounds on a 3-day liquid diet. This loss also depends on your body type and metabolic rate. Can you eat eggs on a liquid diet? Yes, you can eat eggs on a liquid diet. You can mix an egg with your smoothie or consume egg nog or a soft poached egg. What is the best drink for a liquid diet? A liquid diet is mainly based on liquid foods. Hence, any liquid food or juice with a proper nutrient balance can work well. You can choose fruit or vegetable juice, dal soup, chicken broth, etc. Does a liquid diet shrink your stomach? Liquid diet hardly contains any solid substances and is low in calories. This may cause your stomach to shrink. Does a liquid diet cause diarrhea? A liquid diet may cause diarrhea only if it is devoid of the important nutrients. If the diet is well balanced and is nutritious, it may not cause diarrhea. How long should you be on a liquid diet? It is recommended not to follow a liquid diet for more than 3 days. As you are not allowed to eat solid foods, extending this diet for a longer duration can make you feel lethargic. It may also cause the side effects discussed in the article. Does a liquid diet reduce belly fat? While a liquid diet by itself may not always reduce belly fat, the intake of more protein in the diet can help (11). Are mashed potatoes OK for a liquid diet? No, a liquid diet does not include mashed potatoes. Is peanut butter allowed on a liquid diet? Yes. Nut butter, like peanut butter, can increase your caloric intake and is allowed on a liquid diet. Can I eat cheese on a liquid diet? No. Hard and soft cheese should be avoided on a liquid diet. Can you have applesauce on a clear liquid diet? Yes. You can have applesauce on a clear liquid diet. However, check with your doctor before consuming it. Can you have a solid bowel movement on a liquid diet? If you are on a full liquid diet for a long time, you may become constipated due to a lack of fiber. What kind of Jell-O can you have on a clear liquid diet? Plain gelatin (Jell-O) with lime, peach, gelatin, and watermelon flavors can be included in a clear liquid diet.
