In this article, we are going to discuss and answer the question “How much weight can you lose on a liquid diet?”. I will also discuss some liquids to be taken on a liquid diet, and the cons of following a liquid diet.
How much weight can you lose on a liquid diet?
Due to the very low calories in the liquid diet, you lose a range between two pounds to four pounds per week according to the Nutrition Bulletin analysis journal in 2014. Weight loss is temporary and your metabolism will slow down.
Liquid diets are sometimes used for weight loss purposes. It is for those who are obese and overweight patients who need long-term tube feeding. Such as people with Crohn’s diets or those who are in a coma. It is not recommended for people with an eating disorder who want to lose weight quickly in unhealthy ways. The liquid diet consists of liquids only.
What are some liquids that are consumed on a liquid diet?
Some of the liquids on the liquid diet that help in weight loss are the following:
Broth
The broth is a very low-calorie liquid that can be added to soups to make soups tastier.
Fruit drink mixes without added sugar
Look for drinks that are sugar-free or any added sugars. Those included high fructose corn syrup especially. There are a lot of drinks that are sugar-free and are so low in calories.
Jello or pudding that is sugar-free
Jellos are easy to prepare. Read labels and look for sugar-free jellos without added sugar in them. You can also try pudding as well.
Coffee or tea without added sugar
Coffee and tea are also included in the liquid diet as long as you do not include sugar in them. You can make your own at home to avoid the sugar in coffee, or ask for sugar-free options.
Popsicles that are sugar-free
Popsicles are also another option for the liquid diet. They have many flavors and varieties in the market.
Smoothies
Smoothies are a great option in the liquid diet. Smoothies can include any fruit of your preferences with low-fat milk or yogurt and no added sugar.
What are the cons of a liquid diet?
Liquid diets strip away the healthy part of the food and extract the juice. The pulp in the fruits like oranges is removed when juiced. In addition, all fibers are removed from the fruit when juiced.
The liquid diet is so calorie restrictive and not fulfilling which would make you feel hungry throughout the day. It has low carbs, low fiber, low protein, and low-fat content in it. Low-calorie diets make you have less energy throughout the day, especially if you have a gym class.
The liquid diet is not appropriate for those with medical conditions or with eating disorders. It is not healthy and the long-term following of the liquid diet would cause many deficiencies in vitamins and minerals. Not eating enough protein would make you lose muscle mass.
Vitamin C deficiency would compromise your immune system and you will get sick more frequently. Not enough calcium would cause bone loss, and Vitamin D is needed for calcium absorption.
The liquid diet is hard to sustain and follow in the long term. It would make you feel frustrated and hungry, not satisfied with liquids only. Also the weight you lose on the liquid diet, you are more likely to gain back quickly. It is a yo-yo diet that is a constant cycle of macronutrients and micronutrient deprivation. It will change your weight quickly and you would get the weight back as quickly.
A liquid diet may lead to binge eating and weight gain. According to the University of Iowa health care, a liquid diet that is low in calories would put you at risk of malnutrition and cause so many symptoms like weak nails, fatigue, and diarrhea.
What are some healthier diet alternatives?
Vegetarian diets are healthy alternatives. Fruits and vegetables are packed with vitamins and minerals your body needs. Milk and eggs provide you with the necessary calcium for your bone health as well.
Varied meat such as the Mediterranean diet is a healthy alternative as well. It is a heart-healthy alternative to the liquid diet. It has a lot of variety in the food intake, which means you will be getting more nutrients (vitamins and minerals) this way.
Conclusion
In this article, we discussed and answered the question “How much weight can you lose on a liquid diet?”. I also discussed some liquids to be taken on a liquid diet, and the cons of following a liquid diet.
References
How Much Weight Can You Lose On A Liquid Diet: 7 Best Liquid Diet Foods » Your Fitness Guides
How Much Weight Can You Lose On A Liquid Diet: 7 Best Liquid Diet Foods » Your Fitness Guides
All You Need To Know About The Dangers Of Liquid Diets (positivehealthwellness.com)
