For many people, losing weight is a cause of frustration. They followed gastric bypass surgery or there are so many diets on the market that promise incredible results. That it’s tough to determine which one is beneficial. What makes it even more perplexing is that everyone’s body is different, so the weight loss results vary widely. One of the many ways that promise to help you lose 10 pounds in two weeks is the liquid diet. It works for some people despite being extremely restrictive. Before embarking on a 14-day liquid diet, here’s what you should know.
What Exactly Are Liquid Diets?
Liquid diets are one of the most restrictive eating plans. They should not be followed for an extended period, and 14 days is sufficient as any longer may result in serious problems. It consists of only ingesting liquids throughout that time. Though some people allow themselves 8 ounces of solid food every day.
The number of calories you require per day is determined by your weight, height, age, gender, heart health, and lifestyle. If you wish to follow this diet, you’ll undoubtedly have a difficult time getting adequate nutrients.
During the two weeks, a nutritionist or personal trainer will ensure that your body receives all of the vitamins and minerals it requires to function properly.
The cornerstones of meal replacement are soups, smoothies, and shakes. While doctors may prescribe the liquid diet as a pre-or post-operative food plan in specific situations, other people use it only to lose weight.
How Effective Are These Diets?
These diets work by restricting your calorie consumption. As a result, your body begins to burn the excess fat you’ve stored. However, what many people don’t realize about these diets is that there is no way to lose weight if you don’t burn more calories than you ingest. No matter how many pounds of fat you burn in two weeks, the scale will not move in the way you want it to until you consume fewer calories than you burn per day. This is also independent of the manner of losing weight.
The reason for this is straightforward: It does not always imply a low-calorie diet. Meal replacement shakes, for example, might have a lot of calories depending on the ingredients, especially if they are produced at home. It’s fine to have two or three of these each day because you’ll end up absorbing roughly 800-1200 calories if you don’t consume solid food. However, consuming too many shakes and exceeding your typical calorie intake can be detrimental to your weight loss goals.
To attain the best results, it is recommended to engage in an exercise regimen both during and after the diet phase. This allows you to burn significantly more calories while also aiding muscular development and shedding body fat.
Different Types of Liquid Diet weight loss
It can take numerous shapes, depending on what you drink and how frequently you follow it.
Fasting on Water
Fasting for three to five days by drinking just water or a combination of water and sometimes herbal teas sugar free is possible. This diet is intended to detox your body from within, but if you aren’t used to it or don’t know how to water fast, you may experience exhaustion and nausea.
Water fasting weight loss is frequently brief because most people are unable to stick to this diet long enough to shed large amounts of weight and keep it off.
Fasting on alternate days
Alternate day fasting is a more relaxed strategy that permits people to consume liquid on alternate days while eating solid food on the remaining days of the week. It’s a wonderful idea if you want to keep up with your routine while suffering fewer hunger sensations, which are common among those who follow water fast.
This full liquid diet is more adaptable since on fasting days, you can opt to drink solely clear liquids broth, juices, teas, and water or meal replacement shakes that include more nutrients and are more full
Liquid Meal Replacement Diet
A meal replacement is replacing your meals with protein drinks. If you are overweight, this may be a good option for you because it provides quick results (up to 10 pounds in two weeks) with no effort.
Protein smoothies can be purchased or made from scratch on this diet. Because these products are high in protein, they aid in weight loss by suppressing appetite while maintaining a stable metabolism.
Diet of Clear Liquids
The clear liquid diet is the most limiting. Unfortunately, it’s also the most popular among people who want to reduce weight as quickly as possible. It entails drinking solely clear beverages over some time. On this diet, shakes and smoothies containing grains and other foods are not authorized. The only beverages allowed are juices, tea, clear broths, and water.
Advantages of Liquid Diets
If done correctly, in a healthy manner, and in conjunction with exercise, it can help you lose weight quickly.
While you should utilize them to reduce your calorie intake, you should still consume enough to provide energy for daily activities and exercise. You should also make certain that your body receives all of the nutrients it requires. It’s more difficult to do so during water fasts and liquid detoxes. But it’s easier to do so during meal replacement liquid diets.
Begin Eating Healthily
When you’re trying to cut out specific food groups as part of an elimination diet, or if you just want to clean up your diet, going on this diet can assist. After a few days of simple liquids, you can begin reintroducing healthy foods while avoiding processed garbage.
Simple And Low-Cost
Most liquid diets are relatively inexpensive and need less planning and cooking than other types of diets.
Of course, it will yield immediate effects. It’s debatable whether they are healthy or not.
The Drawbacks of Liquid Diets
Weight Loss Is Only Temporary
When you quit following this type of diet plan, you may gain weight. Because your body is in famine mode, it begins to save calories. This means that when you resume your normal eating habits, even if you return to eating good things rather than junk food, all of those extra calories will begin to show up on the scale. Your body will develop acclimated to a calorie shortage this way. If it doesn’t receive one any longer, it may gain weight.
Lack of Protein Required for Muscle Growth
Liquid diets are low in protein levels and can cause you to lose a significant amount of lean muscle mass while losing weight. Even if you appear thinner after completing the diet plan, odds are that some of the weight you lost was lean body mass rather than fat. Without muscle, your body burns fewer calories, which may lead to weight gain.
Pangs of Hunger
It is difficult to ignore hunger sensations. Since liquids do not fill you up as much as solid food does, it can be difficult to ignore the feeling of hunger. If you’re used to eating regularly throughout the day, this diet may lead to overeating once you return to your regular diet.
Disorders of Eating
Eating disorders such as anorexia, bulimia, and binge eating disorder can be exacerbated by restrictive diets (BED). Women with these conditions should never follow any diet without first consulting with their doctor.
Frequently asked questions ( diet guide )
Liquid diets can help you lose weight if done correctly and for a short period of 14 days or less. They are, however, quick-fix weight-loss remedies that cost more than they are worth. When you resume eating solid food after a diet, you will most likely gain weight. Furthermore, it has the potential to cause severe vitamin shortages. Before commencing on one of these diets, contact an experienced nutritionist or doctor to ensure there are no issues and that you can sustain your weight loss.