Mastering a liquid diet weight loss protocol is not as simple as it sounds at first.
When you don’t know how exactly it needs to be done, it can have the opposite effect and make you fat.
Read below to understand what kind of liquid diet you can have and the rules that truly help you slim down.
What is a Liquid Diet?
Liquid diets are different from juice cleansing and are based on a very simple principle: just replace regular food with liquid. It can be either soup, green/fruit juice, protein shakes, yogurt or a blend of solid and liquid ingredients, such as a smoothie.
You may even include cream soup, milk and thin oatmeal. To get yourself used to such, you should begin by replacing your breakfast with a smoothie or shake that contains protein (from whey powder for example), along with leafy greens or watery fruits.
There are countless recipes to get you started. The essential rule is to watch your nutrient intake and keep it varied. As you make progress, you may succeed in replacing all your meals with soups and shakes. Be careful though, the calorie count must remain lo at all times, in order to trigger weight loss.
The Advantages of a Liquid Diet
Liquid food is easy and very quick to consume. It is a wonderful way to get all the nutrients your body needs and to make sure it absorbs them. We don’t always get all the nutrients in solid food, especially if we’re in a hurry and fail to chew properly.
Besides this, you will spend a lot less energy on digestion and save it for workouts. In addition liquid meals are so much easier to prepare and there is no frying, just boiling, in the case of soup. As for the rest of ingredients, you will only have to use fresh, unaltered ones.
You can actually lose weight this way, if you choose fresh foods and especially loads of greens. The water will keep you filled for a long time and thus you will avoid hunger. Such a diet will work as long as you give yourself less calories than you consume.
Also, you don’t have to rely on liquids 100%. Specialists say it’s enough to replace the first two meals of the day with liquids and have solid food for dinner (in limited quantities, of course).
Why Liquid Diets Don’t Always Work
Whether you tried a liquid diet before or not, you should be aware of what can make one go wrong. There are several reasons why it’s possible to fail:
1. The sugar quantity.
This is usually the problem faced by people on a fruit juice diet. They’re not aware of how many sugars they ingest from fruit juice – especially fructose. This is a simple type of sugar that’s readily stored as fat.
No matter how healthy fruit juice is in general, it sheer quantity of glucides can make inappropriate for weight loss. This does not mean you should avoid it, however. Just limit the quantities and focus on fruits with a low sugar content – for example bananas and berries instead of peaches and grapes.
2. The sodium quantity.
Salt in excess can lead to water retention. When we consume salty foods, our bodies retain the salt and the salt retains water. This lead to water weight accumulation.
In consequence, we get “puffed up” and become exceedingly frustrated, especially when we seem to have a proper diet and eat very little. How can you avoid this issue in a liquid diet? Be careful about how much salt you put in your soups.
3. The calories.
Replacing solid meals with liquid ones is not enough to ensure weight loss. Juice, smoothies, soups etc. can pack a lot of calories, depending on the ingredients use.
Calories in excess come from very sweet fruit with plenty of sugar, from cocoa, protein powder, seeds, cereal flour and anything you may mix into the blender.
People often add a lot of ingredients to ensure they get all the nutrients; this also boosts the calorie count. Besides, it’s much easier to consume plenty of calories when your food is in liquid form.
Tips for Losing Weight More Efficiently
Besides what you know by now, you should also use these tips to power up your weight loss:
- Get on a 7-day liquid diet. This way, you’ll see how it works for you, without risking deficiencies or similar issues. You can actually lose enough weight within a week if you keep the calorie count low.
- Change your eating habits even after you’re done with the diet. You’ll put all the weight back on if you go back to eating huge, unhealthy meals or snack all day long.
- Keep your nutrients balanced; avoid loading your liquid meals with carbohydrates. Increase your protein intake by adding protein powder. Also, get enough healthy fats (from avocado for example, from yogurt or from a bit of olive oil you add to your soup).
- Begin liquid diets only under the supervision of a physicians.
When to Stop
If you’re doing the liquid diet weight loss protocol in a wrong way, your body will let you know. You will feel dizziness and weakness, your hair will start falling off, you’ll be losing muscle volume and become constipated.
You may experience one or more of these symptoms. Some fatigue and hunger are natural consequences, since you will be getting far less calories than usual. Stop and reevaluate your diet – you probably need to diversify the foods, to get the whole spectrum of nutrients.
Don’t force your body to do more than it can, it may become a dangerous approach. You may repeat the liquid diet for weight loss again and again. You’ll eventually like it, since you actually get to put so little effort in it. As long as you don’t overeat solid food in between, you can maintain a better weight.