Can I Lose Weight Off Of A Liquid Based Diet?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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Can I lose weight off a liquid-based diet? Yes, you can lose weight off a liquid-based diet, but it is not sustainable from a long-term perspective. Because of the lack of nutrients and the calories being extremely low. Following a liquid diet should only be done if prescribed by a doctor because of a medical procedure you may have to do or any digestive issues you have going on.

 Can I Lose Weight Off A Liquid-Based Diet?

It is common to see people going on a liquid diet plan for weight loss. And these diets consist of fruit or vegetable juices and shakes. The calories are less than 1000 calories a day most of the time. And when you are on a liquid diet you don’t get any fiber, protein, fats, whole grains and even carbs. So, you are nutrient deficient in this liquid diet program. Once you start eating regular food you will put the weight back you lost. Most of the weight you will lose will be water weight, so it gives you the illusion you dropped bodyfat.

Being on a regular liquid diet will slow your metabolism because the calories are so extreme. You won’t be as energetic because you are not getting enough important nutrients in your body like carbs and proteins.

Liquid diets fail to give you the essential nutrients your body needs, and these are the side effects:

  • Fatigue
  • Dizziness
  • Constipation
  • Hair Loss
  • Gallstones

Liquid diets that also add one two solid meals a day is not bad. Let’s say you do a fruit/vegetable shake for your breakfast and then for lunch and dinner you do a solid whole food meal. Then that is sustainable, and you can still lose weight the healthy way eating this way. But doing a full-on liquid diet for your breakfast, lunch and dinner is not a healthy way to eat. It will be hard for you to function properly with a normal amount of energy throughout the day.

You will have a slower metabolism and you won’t lose that much weight over an extended period. You will lose muscle mass because you are not eating any protein or any solid whole foods. And you won’t have much energy to exercise at all as it will negatively affect your workouts.

Any diet that limits your carbohydrates, fats, vitamins and minerals, proteins, and minerals. And has you at 400 to 800 calories a day is dangerous and unhealthy. That is a diet that requires medical supervision and the only person that should prescribe such an extreme diet for medical reason is a medical doctor or a registered dietitian and that is it.

What is the purpose of losing weight if you are going to put the weight back once you started eating normal food?

The types of people that should never be prescribed a liquid diet:

  • Pregnant women or women who are nursing babies
  • People who have insulin
  • Diabetes Patients
  • People with severe chronic illnesses

If you have a desire to want to do a liquid diet on a short-term basis, then seek medical supervision or medical advice before going down that route.

“Being on a regular liquid diet will slow your metabolism because the calories are so low.” Celebrity Fitness & Nutrition Expert Obi Obadike

The Bottom Line is you should always look for a diet that requires you to eat solid whole foods that isn’t too low in calories. And is balanced in nutrients while incorporating proteins, fiber, whole grains, carbs, and fats.

Balance in how you eat is how you will always win when it comes to weight loss.

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