Liquid Diet For Weight Loss: Are They Safe In The Long Term?

Weight Loss


Published on: 12-Jan-2023


10 min read


Updated on : 08-Jan-2024




Anushka Tripathi


Liquid Diet For Weight Loss: Are They Safe In The Long Term?

Liquid Diet For Weight Loss: Are They Safe In The Long Term?

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“Do it right because it is a liquid diet!” 

Liquid diets are becoming increasingly popular as a weight loss plan. This is because they are low in calories and easy to digest, making them an easier and faster way to lose weight than traditional diets. 

A 2021 meta-analysis published in JAMA Internal Medicine showed that liquid diets led to greater weight loss compared to solid food diets over 2-4 weeks, but the effects may diminish over time.

Some people believe that liquid diets help you lose weight faster because they are low in calories and easy to digest. First, however, it is essential to learn more about it. Are you curious to know? Then, keep reading the blog to know the best liquid diet for weight loss. 

Table Of Contents

  1. What Is A Liquid Diet? 

  2. 5-Day Liquid Diet For Weight Loss 

  3. Liquid Diet Weight Loss Results

  4. Some Best Liquid Meals To Add Into Diet Plan

  5. The Potential Side Effects Of A Liquid Diet

  6. Dietitian’s Recommendation

  7. The Final Say 

  8. FAQs 

  9. References

What Is A Liquid Diet? 

The name says it all! It means you get most of the nutrients and calories from the drinks or the foods that turn to liquid at the body or room temperature. Several people adopt liquid diets to lose weight and to power detox the body. 

However, it is important to note that liquid diets should be done with caution and under the guidance of a healthcare professional. They may only provide some of the essential nutrients the body requires and can lead to potential health risks if not followed properly. 

It is always recommended to have a balanced diet that includes a variety of whole foods to maintain good health.

5-Day Liquid Diet For Weight Loss

Now that we have explored the benefits and considerations let's delve into a sample-safe liquid diet plan that promotes weight loss while ensuring nutritional adequacy.

1. Green Smoothie

Green smoothies are the best for busy mornings and settling your afternoon hunger. They are perfectly sweetened, chock full of greens with a healthy dose of plant protein. 



1 cup





Almond Milk/ Soy Milk

1/2 cup

Chia Seeds

1 tablespoon 

Preparation Method

  • Blend all ingredients until smooth. 

  • This nutrient-packed green smoothie provides a burst of energy to kickstart your day.

2. Vegetable Soup

Vegetable soup is a delicious, nutritious, and healthy dinner option when you are on a diet. Look at this easy and yummy vegetable soup recipe.


Mixed vegetables (carrots, broccoli, cauliflower)

2 cups

Vegetable broth

1 cup

Diced tomatoes

1/2 cup

Herbs and spices of choice

1/2 teaspoon

Salt and pepper

As per taste

Preparation Method

  • Cook the vegetables in vegetable broth until tender. 

  • Add diced tomatoes and seasonings. 

  • Simmer until flavours meld, creating a satisfying and low-calorie vegetable soup.

3. Protein Shake

Protein shakes are very important for those who are gym freaks and also for those who run late for work in the morning and need something quick and healthy.


Plant-Based Protein Powder

1 scoop

Toned Milk

1 cup 

Mixed Berries/ Nuts 

1/2 cup

Almond Butter

1 tablespoon 

Preparation Method

  • Blend all ingredients for a protein-packed shake that keeps you full and supports muscle maintenance.

4. Greek Yogurt And Granola

Assemble a healthy, super tasty and easy-to-prepare bowl of Greek Yoghourt with Granola and Fruit in just less than 5 minutes. It is a nutritious way to start the day.


Greek yoghurt

1/2 cup 


1/4 cup

Mixed berries

1/2 cup

Drizzle of honey


Preparation Method

  • Mix Greek yoghurt, granola, and berries for a delicious and satisfying evening treat that also provides essential nutrients.

5. Bottle Gourd And Tomato Soup

This simple yet super delicious tomato and bottled gourd soup with a dash of extra virgin oil and fresh spices make it a special dish. 

This soup serves as an excellent source of vitamins and minerals. In this recipe, tomatoes score points for healthy eating in this quick, very easy recipe for fresh tomato soup.


Bottle Gourd





2-3 cloves

Black Pepper

As per taste


As per taste


1 pinch

Preparation Method

  • Boil the tomatoes and bottle gourd in a cooker for 2-3 whistle 

  • Then remove the excess water and blend it properly to make a thick soup

  • Now add minced garlic, salt and pepper, and a little sugar for taste

  • Let the soup boil to get the right consistency, and serve it hot.

Also Read: Top 5 Benefits Of Power Detox

Liquid Diet Weight Loss Results

Here are some realistic results mentioned after following a liquid diet to lose weight fast. You must look at these promising results:

1. Initial Weight Loss

The reduction in calories creates a caloric deficit, prompting the body to use stored energy, resulting in weight loss. A well-structured liquid diet can lead to initial weight loss as it often involves a lower calorie intake than a regular diet. 

2. Water Weight Loss

Carbohydrates, stored as glycogen in the body, bind to water. When you reduce carbohydrate intake, glycogen stores are depleted, leading to water loss. A significant portion of early weight loss in a liquid diet may be attributed to the loss of water weight. 

3. Reduced Bloating

Liquid diets, particularly those rich in fluids like water and herbal teas, can reduce bloating and water retention, contributing to a slimmer appearance in the short term.

4. Improved Digestion

This can lead to a feeling of lightness and decreased gastrointestinal discomfort. Liquids are generally easier to digest than solid foods, and some individuals may experience improved digestion during a liquid diet. 

5. Detoxification Effects

Advocates of liquid diets often claim detoxification benefits. While the body has its natural detoxification processes, certain liquids like water, herbal teas, and nutrient-rich smoothies may support these processes.

6. Energy Boost

This can contribute to increased physical activity and potentially enhanced weight loss. Liquid diets can provide a quick energy boost, especially if they include nutrient-dense ingredients like fruits, vegetables, and protein sources. 

Some Best Liquid Meals To Add Into Diet Plan

Here are some liquid meal ideas that you can incorporate into your diet. These meals are designed to provide essential nutrients while maintaining a liquid consistency.

  • Green Power Smoothie

  • Berry Blast Smoothie

  • Chocolate Peanut Butter Protein Shake

  • Vanilla Berry Protein Smoothie

  • Carrot-Apple-Ginger Juice

  • Green Detox Juice

  • Chia Seed Pudding

  • Oatmeal Smoothie Bowl

  • Vegetable Broth with Quinoa

  • Chicken and Rice Broth

  • Yogurt Parfaits

  • Coconut Yogurt and Mango Parfait

  • Herbal Teas

  • Chamomile Tea Latte

  • Peppermint Mocha Herbal Tea

  • Dairy-Free Ice Cream Smoothie

  • Avocado Cucumber Gazpacho

The Potential Side Effects Of A Liquid Diet 

Liquid diets are often used to lose weight but have several risks. First, these diets are low-calorie and high-carbohydrate, which can be hard to stick to and may not provide the right balance of nutrients. Additionally, liquid diets often contain sweeteners and artificial additives that can harm your health.

Here are some notable side effects of a liquid diet to be cautioned about: 

  • Nutrient Deficiency: Liquid diets may lack essential nutrients, leading to deficiencies over time.

  • Muscle Loss: Inadequate protein intake can contribute to muscle loss during a liquid diet.

  • Metabolic Slowdown: Drastic calorie reduction may slow down metabolism, hindering weight loss.

  • Gastrointestinal Issues: Rapid shifts to liquid-only intake may cause digestive discomfort and irregularities.

  • Fatigue and Weakness: Low energy intake can result in fatigue, weakness, and decreased physical performance.

  • Electrolyte Imbalance: Limited food variety may disrupt electrolyte balance, impacting vital bodily functions.

  • Gallstone Formation: Rapid weight loss on a liquid diet may increase the risk of gallstone formation.

  • Hair Loss: Nutrient deficiencies may lead to hair loss, a common side effect of extreme diets.

  • Psychological Impact: Strict liquid diets may cause stress, anxiety, and an unhealthy relationship with food.

  • Difficulty Sustaining: Liquid diets can be challenging to maintain long-term, leading to rebound weight gain.

So, before trying a liquid diet, weigh the benefits and risks carefully. If you are serious about weight loss, consider a more balanced diet, experts suggest.

Dietitian’s Recommendations

If your doctor recommends a liquid diet, they will tell you what you can have or not and how long you should be on it. Make sure you strictly follow the instructions. 

If you want to lose weight, consult an expert first. 

ToneOp’s experts can also assist you in losing weight with easy tips and tricks. They will give you a personalised diet plan according to your body type and eating habits. So, what are you waiting for? Get your plan now! 

Dt. Akshata Gandevikar

The Final Say 

Liquid diets are becoming increasingly popular as a weight loss method, but there is still much to be learned about them. While they may help you lose weight, liquid diets are not for everyone and should only be used under the guidance of a doctor. 

In addition, there are risks associated with using a liquid diet, such as deficiencies in calories and protein. It is also essential to consult with your doctor before starting the diet, as side effects can occur. Finally, make sure to drink plenty of water while on a diet and follow the instructions carefully to avoid any problems.


1. How do you get protein on a liquid diet? 

You can get protein from soup, soymilk, Lactaid milk, and low-fat yoghurt.  

2. Do you still poop while on a liquid diet? 
Yes, bowel movements can still occur during a liquid diet, but the frequency and consistency may change due to reduced fibre intake and altered digestion. Staying hydrated is essential to support proper bowel function.

3. Is it okay to stay on a liquid diet for 30 days? 

No, it is not ok! However, medical news suggests it is safe to follow for three to five days under medical supervision. 

4. Does a liquid diet reduce belly fat? 

A few reports suggest that very low-calorie diets, including a liquid diet consisting of no more than 500 calories, could effectively reduce weight. 

5. What are the dangers of a liquid diet? 

It can lead to side effects like fatigue, dizziness, heart damage and hair loss. 

6. Can I follow a 5-day liquid diet weight loss plan?

Yes, you can take a liquid diet for a day to detoxify your body, but it should only be extended beyond that with any doctor's guidance.


About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp. 

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