One of the quickest tracks to weight loss is a liquid diet. While results may be rapid, improper ingredients or infrequent intake can ruin your efforts. Getting information on what works well for your goals and how to maximize efforts is always a smart choice. You can lose weight and get great results on a liquid diet with a few tips.
How Liquid Diets Work
On the plus side, low calorie liquid diets cause the body to burn fat and lose 3-4 pounds a week. Successful liquid diet programs include:
- Fasting period of 420-800 calories a day for 12 weeks
- Supervised eating of sensible meals
- Eating sensibly on one’s own
It includes an exercise program of 30 minutes per day, six days a week. Support groups help dieters by promoting long-term dietary change, exercise, and behavioral modification. The problem with all diets is not losing weight but keeping it off. Nearly 95% of people who diet stop dieting, go back to their old eating habits and regain weight. This is known as the yo-yo effect.
People on medically supervised liquid diets see results after a few weeks of dieting. Their electrocardiograms and blood tests showed a reduction in their blood lipids, blood sugars, and blood pressure. Adherence to liquid diets is reinforced by having their weight checked by a physician or other health care provider on a regular basis. Well disciplined people generally lose weight because they are highly motivated. The more obese the person is the more weight is lost.
Liquid Diet for Weight Loss
Here are some of the ways you can incorporate liquid diet weight loss into your lifestyle.
Use a juicer to prepare your meals. This allows for an endless variety of combinations to create unique and delicious concoctions. There’s also a wide variety of prepackaged smoothies and shakes that are enriched with additional nutrients available at most retail locations. Health food stores will be your best bet for finding quality organic options.
Selecting a certain number of days out of the week to consume liquids only. Best when the days are in succession as you will have to wean yourself back onto solid foods during off days. Days on will only permit light exercise such as a light walk, but your body needs to stay mostly at a state of rest when applying this method.
Rather than using a full liquid diet, replace one or two meals per day with a liquid option. In this case you will want lunch to be your ‘heaviest’ meal of the day as that will give you the most time to burn off the calories you take in. Consuming at least one solid meal during the day is necessary if you want to incorporate any kind of strenuous exercise into your plan.
Consuming meals that contain no animal products. This method excludes some prepackaged shakes and smoothies from your diet, somewhat limiting emergency food options. However, if you plan on creating your own juices or smoothies from organically grown produce, you will still have plenty of variety for your meal options. You will want to incorporate more vegetables than fruits into your diet as fruits contain a lot of sugar and vegetables possess better nutritional properties.
Optimizing Your Detoxification
To achieve the maximum detoxifying effects, a combination of fresh fruits and vegetables (preferably organically grown) are the best option for use in a liquid diet, versus sugary or sodium packed store bought juices. I also recommend that the plant material not be strained from the juice as it contains additional nutrients and necessary fiber. A multivitamin should also be taken daily to ensure the full range of necessary nutrients is received. When implementing a liquid diet, it is important to remember that though your primary meals are liquefied, your body still requires additional fluids.
You should consume 8, 8 ounce glasses (1 every 2 hours) and/or drink herbal teas throughout the day to ensure that toxins are continuing to be flushed. This should become a standard practice. If selecting the staggered or meal replacement method, it can be beneficial to use a detox product initially to remove more built up toxins in a shorter period of time.
People who are only mildly obese lose too much lean body mass which increases their chance of developing cardiac problems. Liquid protein diets have been associated with cardiac arrhythmias. Diabetics are at risk on unsupervised liquid diets because their blood sugar levels may fluctuate dramatically. Individuals with cardiac problems or high blood pressure should avoid liquid diets as most contain 500 mg of sodium per day.
There are numerous liquid diet products out there and most are touted as the best available. These claims are rarely backed by scientific evidence. Advertising companies do not provide information concerning the dieter dropout rate, the regaining of weight, and the risks associated with the liquid diet program. They do not tell you, for instance, that liquid diets provide only 36% of the recommended daily amount of fiber, only 18 of 23 amino acids, and sometimes lack the vitamins and minerals required for good health. Without these, the body is more susceptible to disease and infection. Eventually, liquid diets can lead to muscle cramps, anemia, dizziness, menstrual abnormality and constipation.