They say that drinking pure juices can help you lose weight. Be?
What is the liquid diet? What does it consist of? Does it work? What are the benefits? Read on to find out.
What is the liquid diet?
Recently, the trend for weight loss is the liquid diet, also called the juice diet. And although we love to be fashionable and try what everyone talks about, you should always take into account what are the advantages and disadvantages of any diet before submitting to it.
There are several designated uses for the juice diet: slimming, detoxifying, or as a nutrient supplement. But when it comes specifically to dieting, it consists of consuming all the daily calories in the form of infusions, smoothies and / or juices. All solids aside!
The time of this diet usually lasts for 3 days, 1 week or 1 month, depending on the weight you want to lose. The joke is to consume 600-1000 calories a day, enough to lose weight in a week.
Science vs Myth
So is it true that you can lose weight on a juice diet? The simple answer is… yes. As long as there is a calorie deficiency, you can lose weight with any diet.
The problem is that consuming just 1,000 calories a day is not enough for anyone. Furthermore, without adequate amounts of protein and carbohydrates, you would be depriving your body of essential nutrients for its proper functioning.
Consider that fruit and / or vegetable juice has some nutrients and antioxidants, but no fiber, healthy fats, or protein. It's a quick and easy way to get your nutrients without having to eat whole fruits or vegetables.
On the other hand, the testimonials for these uses are not supported by scientific studies, so they could have negative effects on your health.
Disadvantages of a liquid diet
Although one can lose weight quickly, there are many more disadvantages to following this diet. These include:
- Feeling more hungry than normal and feeling less satisfied.
- It is difficult to maintain a very low calorie diet, and as soon as it is stopped, it tends to rebound.
- Diets that are drastically low in calories slow down the metabolism.
- It can cause nutrient and vitamin deficiencies.
- Juices made from fruits contain a high amount of sugar.
- Causes fatigue and weakness. In addition, it affects the body's ability to defend itself against diseases.
- Negative interactions may occur in the use of medications or certain conditions related to the kidney.
The most vulnerable people to consume a juice diet are children, pregnant women or the elderly, as they have a weakened immune system. Consult a nutritionist before starting any diet.
How to Follow a Healthy Liquid Diet?
If, despite everything, you decide that the liquid diet is still for you, try the following suggestions:
- Just replace a whole food meal with juice.
- Keep a little fiber, you can do this by blending fruits and vegetables instead of just extracting the juice.
- Try to have a ratio of vegetables and fruits in each juice / smoothie.
- Add sources of protein and healthy fats to the juice (peanut butter, avocado, plain yogurt, almond milk, flax seed, etc.).
- If you buy juices at the supermarket, see if they are pasteurized or not. Pasteurization is a process that destroys bacteria. Frescoes without this process contain certain bacteria that are usually not harmful.
Don't forget the facts! Studies have shown that:
- Diets that contain fiber and protein help regulate our appetite by increasing the feeling of being full.
- High fiber diets are associated with a lower risk of heart disease, obesity, and type 2 diabetes.
- The body already has a detoxification system, which are the liver and kidneys. It's a matter of stopping giving your body junk food so these organs won't have to work as hard to detoxify.
It is important to carefully weigh the benefits and drawbacks and consider the following: Will I be able to maintain this diet for long? Or, would it be better to eat a balanced diet of whole meals? Better consult your nutritionist, exercise and eat well to have a healthy life.
Make sure to read this before starting one of those good, cheap, fast diets: Click here to read: The Truth Behind Detox Diets and Fast Diets