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A liquid diet primarily consists of clear liquids like broth, plain gelatin, and water. Doctors often prescribe this diet to curb digestive issues. If you are planning to switch to a liquid diet for weight loss, consider going through this article to understand this diet thoroughly.
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Individuals prefer liquid diets for several reasons, such as to cure digestive issues. Additionally, these diets benefit individuals experiencing issues with chewing food properly. But a common goal for taking up a liquid diet is weight loss.
When on this diet, one can replace solid foods with liquids. Moreover, some replace specific meals with drinks.
Liquid diets can be effective, similar to any diet that comprises fewer calories than one utilises. When an individual drastically reduces calorie intake, the metabolism tends to slow down in a bid to save energy.
Therefore, unless individuals change their eating habits, they would likely regain the lost weight after stopping their diet. As a result, these diets do not provide permanent and long-lasting results.
However, specific liquid diets for weight loss work better than other diets on a long-term basis. Dietary regimes, including both liquids and solid food sources, can be both convenient and effective in controlling the calorie intake of individuals trying to lose weight.
Several individuals consider liquid diets a go-to option because they improve one’s metabolic rate, support the digestive system, and detoxify the body. All of these benefits lead to eventual weight loss, alongside improved health.
Illustrated below are the various ways these diets work and the benefits of liquid diets on weight loss -
Liquid diets are an excellent option when it comes to detoxifying the body. The juices, smoothies, and broths are loaded with minerals, dietary fibre, and vitamins. Dietary fibre enhances gastrointestinal health and helps to cleanse your digestive tract, which can accelerate weight loss.
As they consist of clear fluids, liquid diets have a lesser number of calories. When an individual consumes a lesser number of calories, the body starts using its stored fat or glycogen for energy, thereby resulting in weight loss.
According to the American Journal of Clinical Nutrition, diets containing a low number of calories, like a liquid diet that has a maximum of 500 calories per day, can effectively aid in weight loss. Moreover, such a diet works better than a restricted regular diet or a low-calorie one.
As per a study by The International Journal of Obesity, a low-calorie diet leads to depletion in muscle glycogen for a short period. In addition to this, there is a decrease in body fat, which again results in weight loss.
Liquid food in the form of smoothies or juices provides rich nutrition. If you simply replace your dinner with liquid food items with lesser calories, you can easily achieve your target weight goal. In addition, it is advisable that you maintain a balanced intake of calories throughout the day so that your body gets enough nutrients.
When opting for a liquid diet for weight loss, you need not worry about time-consuming meal preps. Instead, place all ingredients into a blender, and your meal is ready. This is especially beneficial for those individuals who often skip meals or resort to eating unhealthy food due to time constraints. Besides, eating unhealthy food or starvation may result in weight gain in the long run.
There are several types of liquid diets that one can follow, such as the following:
Detox diets and cleanses refer to some particular drinks or juices that help remove toxins from the body. Some examples of this kind of diet include several juice plans and water fasting.
Dietary programs containing detox diets and cleanses include juices from particular vegetables, fruits, and other natural sources. As a result, these provide every nutrient required by one’s body.
Some liquid diets for weight loss include shakes that replace meals with solid food sources. These shakes contain a lesser amount of calories as compared to typical meals. Moreover, an individual can replace one or more meals in a day.
Meal replacement shakes are customised to include every nutrient that your body requires to function. They are loaded with micronutrients like vitamins and minerals and macronutrients such as protein, carbs, and fat.
Several weight loss programs use meal replacement shakes for up to many months.
An individual opting for a liquid diet plan for weight loss must not consume solid foods. This implies avoiding cooked, raw, or canned vegetables or fruits having seeds or skin.
Given below are some food items that you should avoid:
Besides these, individuals should not consume foods with less nutritional value, like gelatin and popsicles. In addition, they should strictly avoid getting most or all calories from sweet foods, such as ice cream.
By now, you must be aware of the various aspects of a liquid diet for weight loss. All of these will help you make an informed decision as to whether or not to take up this diet to shed some kilos.
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