A liquid diet involves replacing all whole, solid food with juice, smoothies, soups, frozen bars or a combination of any or all of these products. A liquid diet usually results in quick weight loss, because you restrict calories severely when you cut out whole foods. Weight loss occurs when you eat fewer calories than you burn; you lose a pound when that deficit reaches 3,500 calories. The average person needs about 2,000 calories to maintain body weight. However, most liquid diets contain 600 to 1,000 calories per day, meaning you are creating a large deficit, essentially starving yourself. As a result, you will lose weight, but not in a healthy way.
Here are some of the side effects of liquid diets:
• Starving your body
• Overloading your body with carbohydrates and sugar
• Forcing your body to burn your muscle mass for energy
• Risk nutritional deficiencies
• Loss of energy
• Quick muscle loss
Unfortunately, the liquid diet seems to miss essential fatty acids which support a healthy brain, and protein to support muscle. In addition, the liquid diet fails to teach you how to create healthy meals that will support any weight loss in the long term which will cause you to regain the weight and possibly more when you return to eating whole foods again.
If you want to lose weight quickly using a liquid diet, educate yourself on the health risks before choosing one. Also, be sure to check with your doctor so you will not face long-term health related consequences.