Does liquid diet reduce belly fat?

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).

stylecraze.com - Liquid Diet For Weight Loss- A Menu Plan, Benefits, Side Effects

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A liquid diet involves consuming clear liquids. Bone broth, water, or juices without pulp are the foods that doctors allow. 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.

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. Fun Fact Liquid-based diets have a long history. It is said that William the Conqueror, the first Norman king of England, went on a liquid diet around 1087 AD to lose weight.

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.

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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).

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. StyleCraze Trivia Beyoncé revealed that she lost 20 lbs for her role in ‘Dream Girls’ in 2006 by following a strict liquid diet known as the Master Cleanse.

Liquid Diet – A Menu Plan To Lose Weight

Detox Liquid Diet Chart

MEALS WHAT TO DRINK Early Morning (6:00 a.m.) 1 cup water with the juice of half a lime Breakfast (7:00 a.m.) Orange, pomegranate, melon seed powder, and a mint smoothie Mid Morning (10:00 a.m.) Apple juice Lunch (12:30 p.m.) Cucumber soup + 1 cup chicken broth Post-lunch (3:30 p.m.) Buttermilk or Herbal tea Dinner (7:00 p.m.) Blended squash or Mushroom soup

Tip: Drink flavored water to keep your hunger at bay.

We have an alternative liquid diet chart that may suit your needs.

Meal Replacement Liquid Diet Chart

MEALS WHAT TO DRINK Early Morning (6:00 a.m.) 1 cup water with the juice of half a lime Breakfast (7:00 a.m.) Blueberry, oatmeal, dates, 2 almonds, and milk smoothie/meal replacement low-calorie shake Mid Morning (10:00 a.m.) 1 glass egg nog + 1 cup green tea Lunch (12:30 p.m.) Mushroom or lentil soup + 1 glass vegetable juice (with pulp) Post-lunch (3:30 p.m.) Buttermilk with nut powder Dinner (7:00 p.m.) Vegetable broth with grilled fish/chicken/meal replacement low-calorie shake 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.

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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. Infographic: Flavored Water Recipes For Liquid Diet A liquid diet helps one lose weight, revs up metabolism, and flushes out toxins effectively. However, one may feel it monotonous to drink only water to curb the thirst. Hence, flavored water can be a good choice. The following infographic lists a few recipes for flavored water. Check them out! A liquid diet involves replacing all or some meals in a day with clear fluids like broths, juices, and soups. A liquid diet for weight loss can work by drastically cutting down the number of calories consumed in a day and detoxifying the digestive system. However, it is not a plan that should be used long-term as it can cause loss of muscle mass and manifest in other side effects and health concerns. Avoid this diet if you are pregnant, lactating, underage, or above 60 years of age (unless prescribed by your doctor).

Frequently Asked Questions

How much weight can you lose on a liquid diet?

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. 10 sources Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Check out our editorial policy for further details. Clear Liquid Diet, US National Library of Medicine, National Institutes of Health.

https://www.ncbi.nlm.nih.gov/books/NBK538500/

https://www.ncbi.nlm.nih.gov/books/NBK538500/ Weight loss and dropout during a commercial weight-loss program including a very-low-calorie diet, a low-calorie diet, or restricted normal food: observational cohort study, The American Journal of Clinical Nutrition, US National Library of Medicine, National Institutes of Health.

https://www.ncbi.nlm.nih.gov/pubmed/22990030

https://www.ncbi.nlm.nih.gov/pubmed/22990030 Loss of total body potassium during rapid weight loss does not depend on the decrease of potassium concentration in muscles. Different methods to evaluate body composition during a low energy diet, International Journal of Obesity and Related Metabolic Disorders, US National Library of Medicine, National Institutes of Health.

https://www.ncbi.nlm.nih.gov/pubmed/10702758

https://www.ncbi.nlm.nih.gov/pubmed/10702758 Vegetable and fruit juice enhances antioxidant capacity and regulates antioxidant gene expression in rat liver, brain and colon, Genetics and Molecular Biology, US National Library of Medicine, National Institutes of Health.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409777/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409777/ Dietary fiber and prebiotics and the gastrointestinal microbiota, Gut Microbes, US National Library of Medicine, National Institutes of Health.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5390821/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5390821/ Effects of a Meal Replacement on Body Composition and Metabolic Parameters among Subjects with Overweight or Obesity, Journal of Obesity, US National Library of Medicine, National Institutes of Health.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6327254/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6327254/ Effects of Solid versus Liquid Meal-replacement Products of Similar Energy Content on Hunger, Satiety, and Appetite-regulating Hormones in Older Adults, Hormone and Metabolic Research, US National Library of Medicine, National Institutes of Health.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2197163/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2197163/ Detox diets for toxin elimination and weight management: a critical review of the evidence, Journal of Human Nutrition and Dietetics, US National Library of Medicine, National Institutes of Health.

https://www.ncbi.nlm.nih.gov/pubmed/25522674

https://www.ncbi.nlm.nih.gov/pubmed/25522674 Low-Residue and Low-Fiber Diets in Gastrointestinal Disease Management, Advances in Nutrition, An International Review Journal, US National Library of Medicine, National Institutes of Health.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4642427/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4642427/ Patient-Controlled Nutrition After Abdominal Surgery: Novel Concept Contrary to Surgical Dogma, Annals of Coloproctology, US National Library of Medicine, National Institutes of Health.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6238809/

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stylecraze.com - Liquid Diet For Weight Loss- A Menu Plan, Benefits, Side Effects

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