The Problems With A Plant Based Diet

Meatless eating , Eating Meat Free , Vegetarian .

Call it whatever you want , this way of eating is becoming more and more popular as time goes by .

A lot of people are moving toward the vegetarian diet these days , as found recently,  4 % of the American population are full time vegetarians with half these people are vegan .

While they might have different reasons to adapt certain eating style , health seems to be the main reason for that .

Vegetarian diets have an excellent health reputation due to it's great benefits as we all know , but recent reports mentioned some side effects about vegetarian diets , especially the more strict ones , AKA vegan diets .

These side effects are in no particular order :

- stroke risk
- brain health harms
- hair loss
- depression

So the question of the day is : are there actually some problems with a plant based diet ?

Qi Sun, MD, an assistant professor of nutrition at the Harvard T.H. Chan School of Public Health , said and I quote " I don't see any reason that eating a vegetarian diet is risky to health for generally healthy people " .

But as in others researchs , Sun's research concluded that the type of the foods in a vegetarian diet can make a huge difference when it comes to health benefit , for example : Vegetables vs French Fries.

He also added that there are potential pitfalls and downsides to meat-free eating , but with a good nutrition education and well structured supplements usage when needed , people can actually overcome them .

According to the vegetarian resource group's definition , a vegetarian diet is the one that excludes all type of meats and animal protein , this include meat , fish and poultry .

As for vegan diets , they are basically a strict vegetarian diets , as they also exclude dairy products ,  that are milk eggs and cheese , as well as all type of animal based products such as gelatin .

They also exclude every animal product like honey , silk and leather .

The Problems With A Plant Based Diet

You might already know that there are a lot of planet based diet benefits , but today you'll learn about it's downsides , so in no particular order here are the main problems with a plant based diet .

Higher Stroke risk

A study was conducted by British researchers over the course of 18 years , on more then 48,000 men and women with no previous history of strokes / heart diseases , found that :

- Meat-free eaters had 13% lower risk of heart disease than meat-eaters .

- Meat-free eaters had a 20% higher rate of stroke than meat-eaters .

However , Liz Weinandy, a registered dietitian at The Ohio State University Wexner Medical Center said that this can and should be taken with some caution due to the following reasons :

- It's just an observational study , which means it doesn't show any causes or effects .

- It was conducted in the UK , so the vegetarian eating pattern there may be different than the other areas .

- the topic needs more study , as she suggests that maybe a vegetarian diet doesn't increase the stroke risk every single time .

Brain Health Issues 

Another expert said that when someone exclude meat and poultry from his diet , as in vegetarian diets , it can lead to choline crisis .

This is because the human body can't make it's own need from this nutrient , which is considered to be important for a lot of functions including brain health .

" Vegetarian diets lacks choline , however this can be avoided by simply eating a few eggs throughout the week , as it can help to boost choline intake " as Weinandy said .

She also added that " Vegans and those who are on a strict meatless diets should consider a choline supplement , which should be USP certified " .

This means that the supplement's ingredients and amounts should be verified by an independent company .

Hair Loss Possibility

Can meatless eating patterns lead to hair loss ?

Well , to the majority of people this is the least important one of all the problems with a plant based diet , but the short answer is yes.

Lack of protein can lead to hair loss , as found in recent report .

This is because animal protein contain important nutrients for a healthy hair growth , such as iron , vitamin B and zinc .

Listen , it's true that vegetarian diets contains a lot of foods that are rich in iron , such as dark green , leafy vegetables and dried beans .

However as Sun says " it is harder to absorb iron for a strict vegetarian diet .

But this can reversed by simply taking a supplement , as he said .

So those of you who follow a meat-free diets should take a little bit of caution to get enough iron , as supplements should come as a last solution .

Severe Mood Problems

Now this is something that a lot of people are interested in , can going vegetarian or vegan mess with your mood ?

Well , sorry but as I can't give you a clear answer , because this is one of the main problems with a plant based diet that was studied directly , but unfortunately researchs are mixed on this topic .

Some of them found that it improve your mood , others found the opposite .

In one study , they found that vegetarian diets may actually cause mood problems .

And in another one , when comparing vegetarians , vegans and those who eat a mix of plant and meat ,they found vegan had a lower stress level and anxiety than those who eat a mix of plant and meat .

And lastly , one study concluded that vegetarians are more likely to have mental health problems , but on average , the mental problems existed before they started eating a vegetarian diet .

The researchers said that they found no cause-and-effect link .

Warning : Please Don't Be A Junk Food Vegetarian

This might be one of the main problems with a plant based diet .

You see , when people think about vegetarian or vegan diets,  they always assume that they are healthy , well that's not always true , as Sun says .

He also caution them not to become a junk food vegetarian or vegan .

When someone tries to eat a vegetarian diet he should stick to plant based whole foods such as fruits and vegetables ,

He also should stay away form refined carbs and junk foods like French Fries .

Ohio State's Weinandy said that the meat-free diet isn't for everyone , however she still encourages people to adopt such healthy eating habits that we tend to find in vegetarian and vegan diets .

So the next time you have breakfast in a vegan restaurant , pick you foods wisely , or you can do better , stay at home and make yourself a healthy liquid meal - shake or smoothie - as a lot of vegetarians prefer their breakfast that way .

Final Thoughts 

So , although there are some problems with a plant based diet , it is still considered to be one the best ways to improve health and sustain an enjoyable weight loss journey , and having such little side effect won't make it less of diet then other ones like keto and carnivore diet .

In fact , this what makes the plant based diet so special , even though it can have small risks in nutrients deficiency , the benefits and the good habits that you'll get from it far exceed those negligible negatives .

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Foods To Avoid On Keto Diet : The Ultimate List

" Is this allowed on keto ? " 
" Is this keto friendly? " 
" I'm on a keto diet , can I eat this ? "

These questions makes probably 99.99% of the posts that you see daily on Keto Facebook groups and diet forums .

And by asking these kind of question , people are actually doing the right thing , because in order remain in a good state of ketosis , you must know what type of foods to avoid on keto diet .

I mean this is exactly why people are following keto diets , they are reducing carbs simply to induce the ketosis .

On the other hand proteins and fats are regulated in order to stop the body from adapting to such dietary changes .

So if you are curious , and want to know what type of foods to avoid on keto diet , keep reading as I'll give you the ultimate answer today .

Foods To Avoid On Keto Diet 

Fats

Because of it's nature , the keto diet encourages people to consume more healthy fats , as they will be the main source of energy for the body during the state of ketosis .

The majority of keto diets makes you consume around 60 to 80 % of your daily caloric intake from fats .

And while you are looking for what foods to avoid on keto diet , fats should be you first concern as they make the majority of your macros . 

So below I'll give you a few tips on how to choose the best type of fats to consume when you follow a keto diet .

Polyunsaturated (PUFAs) Omega-6 Fats

Omega-6 are healthy and beneficial fatty acids for the body .

But ! They can cause inflammations if consumed in large amounts , which can be as damaging or more then the increase in sugar consumption .

That why you need to avoid seeds oil ( or nut-based oil ) as they can have an inflammatory effect due their high omega 6 content .

Here's a list of the polyunsaturated fatty acids and nut-based oil that you should avoid :

- Canola oil
- Corn oil
- Cottonseed oil
- Flax oil
- Grapeseed oil
- Peanut oil
- Safflower oil
- Sesame oil
- Soybean oil
- Sunflower oil
- Vegetable oil
- Walnut oil

Hydrogenated and Trans Fats

Trans fats are considered to be the most inflammatory of all the fats , which was conducted throught multiple studies .

They found that the higher the consumption of foods that contain trans fats , the higher risk of developing cancer and heart disease .

This means that you should avoid all types of mayonnaise and all types of commercial salad dressing .

However if you can't avoid them for whatever reason , try to add them to your total carbs intake after you check their carb content .

Proteins

On your journey of searching for what type of foods to avoid on keto diet , protein should be your second concern , as it is the most important macro after fats .

And when you are on a keto diet , the type of protein that you choose becomes very important because it can have different effects on your diet over the long run .

This is due to health problems that can be caused by animals which have been treated with steroids and antibiotics .

So it's always a good idea to buy organic , grass -fed , free range humanly raised animal's meat , and try to stay away from hormone-fed animal's meat , and those that have been cured with sweeteners ( such as sugar and honey ) .

Don't forget to check the carbs content when buying processed meats , as they might have been added throught the fillers and extenders used .

Carbohydrates

The main focus of keto diets is the reduction of carbs food intake , and since it's much less important macro then the other ones , it shouldn't be a big concern for you when you are trying to find out which foods to avoid on keto diet .

This reduction of carbs food intake varies from one person to another as it's mostly related to the person's metabolic rate and activity level .

As a general rule , keep your carb intake to less then 30 g per day , this is a safe spot and it will help you to stay in ketosis .

However, individuals that have healthy metabolism and those with higher metabolic rates (such as athletes) can afford to eat as much as 50 grams of carbohydrate daily .

So If you are someone with higher metabolic rate or you are an athlete of some type , don't be afraid to go as much as 50 g of carbs per day .

Also , sedentary people and those who have metabolic problems should eat less then 20 g of carbs per day , this is considered to be another factor to follow the keto diet .

Now that you know how many carbs you should eat , here's a list of what you should avoid regarding the carbs : 

- Amaranth
- Barley
- Bread crumbs
- Bread
- Buckwheat
- Bulgur
- Cakes
- Cookies
- Corn chips
- Cornbread
- Cornmeal
- Crackers
- Grits
- Kashi
- Muffins
- Oatmeal
- Oats
- Pancakes
- Pasta
- Pies
- Polenta
- Popcorn
- Pretzels
- Quinoa
- Rice
- Rolls
- Rye
- Sorghum
- Spelt
- Tarts
- Tortillas
- Tricale
- Waffles
- Wheat

Vegetables

When you are on a keto diet , vegetables becomes the main source of carbs .

But be careful here , as a lot of vegetable are starchy , this is because they grow underground , which means their carbs content is high .

So when it comes to vegetables , limit yourself to brussels sprout, green beans and pumpkin , and try to avoid the following ones : 

- Carrots
- Corn
- Green peas
- Leeks
- Parsnips
- Potatoes
- Squash
- Sweet potatoes
- Yams
- Yuca

Fruits

When it comes to fruits and keto diets it's super easy .

Try to avoid most tropical fruits as they are usually high in carbs , this include :

- mango
- papaya
- pineapple

Also try to avoid fresh juice all together , since they are often high in sugar .

So don't worry , you can still have your delicious fruits for breakfast 

Sugars and Sweeteners

Sugar must be avoided at all costs , as it is a rich source of glucose .

Try to avoid all forms of sugar this include brown , white, castor , icing sugar and liquid form one such as syrup .

Be careful when purchasing processed foods , as sugar can be one of the ingredients .

Here's a list of what you should avoid : 

- Barley malt
- Beet sugar
- Brown sugar
- Cane juice
- Cane syrup
- Caramel
- Carob syrup
- Coconut sugar
- Corn syrup
- Date sugar
- Fruit juice concentrate
- Fruit syrups
- Malt syrup
- Maltose
- Maple syrup
- Molasses
- Panela
- Panocha
- Rice syrup
- Sorghum
- Tapioca syrup
- Treacle
- Turbinado sugar
- White sugar

So that was it , that's all what you need regarding what foods to avoid on keto diet .

Using a powerful weight loss diet like the keto diet can really help you to fast-track your weight loss efforts and make your weight loss journey easy , effective and enjoyable .

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The Top 10 Breakfast Foods That Will Make You Lose Weight

" Eat breakfast like a king, lunch like a prince, and dinner like a pauper " . Adelle Davis

The breakfast is propably the most underrated meal when it comes to weight loss , because when done correctly , it's becomes a really effective way for weight loss .
Research has shown that people who take time to eat their morning meal consume less calories through out the day .

Not only that , they've also have higher levels of motivation to exercice and desire to live a healthy lifestyle , with lower chance of becoming overweight or obese then those who skip their breakfast .

There are many reasons for that , one of them is that people who skip breakfast are more likely to snack on junk food throughout the day, and over-indulge on unhealthy for lunch and dinner.

People used to say that breakfast is the most important meal of the day , you've probably heard this many times, and while it's not 100 % true , there's some truth to it .

And what you eat for breakfast is so important , because as the name indicates you are breaking the fasted state that you were in hile you were sleeping snce last night .

What and how you eat when you wake up in the morning will plan how your day will go.

And it becomes more important if you are trying to implement a healthy weight loss program, because choosing and eating a healthy breakfast foods makes the difference between success and failure.

But just because breakfast might be the most important meal of the day does not give you permission to eat whatever you want .

Unfortunatley this is exactly what most popular breakfast restaurants are setting people up for, so make be conscious not to fall for it.

They offer you fatty scrambled eggs, sugary muffins and donuts, and pancakes covered with more then enough syrup and cream to launch your blood sugar level up into outer space and beyond .

This is definetly not the right way to kick start your metabolic rate , and it makes your body stores fats instead of burning it .

Junk foods that are loaded with harming unhealthy fats, added sugars, and refined carbohydrates are not the right way to start your day, especially when you are trying to have a healthy , sustainable , long term weight loss .

So , today i decided to help you , so you can avoid these morning common mistakes , below i present to you the top 10 breakfast foods that will ensure a successful and healthy weight loss journey .

Breakfast Food #1: Oatmeal

We all remember when we were kids and our mother made us eat oatmeal instead of our favorite cereal .

My mom didn't know anything thing about nutrition science and probably neither did yours .

All what she knew back then is that it was unhealthy , and guess what ? it still unhealthy today no matter what they say .

So if you want some healthy alternatives try oatmeal .

You can sweeten it with fresh fruit - like cranberries and raisins for example - to enhance it's taste, which might be the #1 reason why people avoid it .

So just because you are older and have the freedom to make your own decisions now , does not mean your mother wasn't right .

Breakfast Food #2: Scrambled Eggs With Vegetables ... & Steak

Sometimes you just want to eat a real American Breakfast like the kind you get at a tipical resaturant ? I hear you loud and clear , and i do understand .

The fact is there is nothing wrong if you want that...the question is , How do you do it while sticking to your healthy weight loss plan ?

Well the answer is so simple , be creative , and make yourself an egg beater omelette with some fresh vegetables and lean meat.

So just because some random restaurant wants to feed you certain types of food in a greasy , unhealthy way doesn't mean you can't eat the same thing in a healthy way.

Breakfast Food #3: Fresh Fruit With Granola

Do you remember the recent high-protein low-carbohydrate diet fad that came and went far far away , the one that went faster than you could say Atkins? No one is on it anymore...gladely , and no one is thinner or healthier because of it.

Pro tip : You  know what they say , an apple a day keeps the doctor away , so don't you ever let anyone convince you that something like a fresh apples are bad for you.

And that's because your body needs carbohydrates fro some healthier sources like fruit and granola.

It also makes a great breakfast idea and it is considered as a substitute for unhealthy high sugar cereals .

And if you can sprinkle some protein powder on top of that , you will start your day with a healthy , weight loss friendly meal .

Breakfast Food #4: Soy-Protein Shake

What if i told you that you can get 2000 calories worth of nutrition worth for about 180 calories without the added fat and sugar ? Wouldn't that be great ?

Just imagine that ? Good , what if you could do it through just one shake .

That's what soy-protien shakes are , that's why they are on our list of the top 10 breakfast foods for weight loss and to me it's the best way to begin every day .

So what happens when your body gets the right nutrition first thing in the morning ?

It will heal itself in ways you may never thought possible , and since it's a liquid meal , in won't take that much time to prepare so it's another benefit if you are a busy person .

Now that's some great health benefits that nothing on any restaurant breakfast menu is going to offer you .

Breakfast Food #5: Green Tea

Green tea is considered to be the best liquid possible to many people , it has a several health benefits , as well as fat burning effects , want to know the best part about it  ?

It helps your body actually speed up your metabolism ! and it keeps you well hydrated which is an important part of a healthy breakfast .

Now try to find that in your usual starbucks favorite coffee drink .

Breakfast Food #6 : Avocados

A lot of people are confused weather Avocados are fruits of vegetable .

Well Avocado are a wonderful fruit , and there are a lot reasons that makes you eat them at breakfast .

They provide numerous health benefits which includes dietry fiber , Not only that , they also help you on your weight loss journey

Unlike other fruits that are high in carbs, avocados are loaded with healthy fats. But despite that , they are less energy-dense due to their high water and fiber content .

To me , Avocados are a perfect addition to vegetable and fruit salads,

So add them to your salads and breakfast , their satisfying fat and fiber combo may help you slim down.

Breakfast Food #7 : Berries

Berries contain less sugar than most fruits and they tend to have high fiber content and antioxidants .

They has been linked with weight management , which makes them a healthy breakfast food choice that will fill you up , and they can be added to many foods, such as oatmeal, yogurt, or salads , that's why they are a stable in this top 10 breakfast foods list .

Breakfast Food #8 : Grapefruits

A fruit that no one talks about when it comes to weight loss , i think that it's due to ignorance because its effects on weight control have been studied directly.

Therefore, eating some grapefruits at breakfast does help you feel more satiated , full and eat less food and thus less overall calories.

Breakfast Food #9:Bananas

Bananas are filled with fiber, potassium and magnesium , they increase satiety , and give you an energy boost which help decrease body weight , and weight loss , espacilly if you like morning workouts .

Breakfast Food #10 : Lean Meat

I've mentioned above that egg omelette with some steak is a great breakfast idea , but if you want a breakfast idea without eggs then you should try meat .
Just like eggs , meat were feared for causing diffrent health problems , people think that it raise the risk of heart disease , diabetes and cancer despite the lack of scientific evidence to back up all of  these outdated claims

In my opinion , meat is one of the most effective tools in your arsenal to use for weight loss , because it so high in protien .

Protein is by far the most filling nutrient, and eating a high-protein diet can make you burn up to 100 more calories per day according to studies

Personnaly i prefer lean meats since i'm a carb lover , but if you follow a low carb diet you might consider a veritey of choice which includes fatty meats .

So there you have it...my top 10 breakfast foods , now you should be creative with your ideas and how you will include them in your diet in a way that you enjoy

There are a lot of foods out there that I didn't mentioned here , but the one I talked about today  are considered to be the top ones that you can eat for losing weight in a healthy, natural , sustainable way ,

Sure , It's not easy to change your taste palette, and i know that it will be hard at first , but try some of these suggestions , one by one , little by little as a replacement for the unhealthy high fat, high sugar choices that made you overweight in the first place .

Because believe me , living a healthy lifestyle is essential for healthy fat loss , and choosing to eat the right foods for breakfast is the first step in the right direction , as it's the first meal of your day .

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The Ultimate 30 Days Liquid Diet For Jaw Dropping Weight Loss Results

" I want to lose weight " .

That maybe the most common goal that people want to achieve in the fitness industry , whether they want it for health , or just for appearance , they just want it , and they want it bad .

And in order to achieve that people tend to use different approaches ,  programs and diets , as they are always in the search for the best solutions to get the body they've always wanted .

If you've been in the weight loss community for a while you've probably heard about liquid diets , which are basically a type of diets that promises you results with minimal effort .

Sounds too good to be true right !? And probably you are wondering if you should try it or not !?

Well , You are lucky , because today I will teach you everything that is related to liquid diets when it comes to fat loss .

- What is a liquid diet ?
- Is there one type or several types ?
- What foods should I consume ?
- What foods should I stay away from ?
- Is it safe ? Or is it too risky ??
- What does the experts and scientists say ? ... ect .

That's what you might be thinking right now , don't worry , you've come to right place .

All of these questions will be answered today .

And at the end of this article I'll give you a full costumable weight loss liquid diet meal plan .

This will allow you to apply this type of diet to your own personal life , and have verity of foods that suits your own preferences .

So , if that sounds good to you , let's get started .

First of All , What Is A Liquid Diet ?

A liquid diet is really self explanatory .

You basically replace whole , solid foods in your diet with liquid ones ( like soups , homemade or store-bought fruits and vegetables juices , smoothies, homemade or premade protein shakes , and store-bought liquid meal replacements ) .

This will make you get all your calories , or at least most of them from liquid foods .

You can either do only liquids which is a full mode liquid diet , or you can do partial one , in which you replace one or two of your meals for example breakfast and lunch with drinks , and you eat a regular healthy dinner .

Another option would be replacing only snacks with liquids while eating whole , solid foods as the main meals , or vise versa .

You can do some of liquid diets on your own , while others must have a medical supervision .

There are companies that have a variety of liquid meal replacements to choose from based on your goals .

As there are others who offer certain "juice cleanses" with different phases .

Is there one type or several ones ?

Now that you know what a liquid diet is , it's time to see what types are out there because they are not the same .

There are diffrent types and categories , and each type is suited for specific situation and demographic .

There are three main types of liquid diets : 

Meal Replacements 

The first type is the meal replacement liquid diet .

As the name indicate, this diet involve meal replacement shakes / juices , which are consumed in place of one or two solid meals as this study shows .

These meal replacement shakes / juices usually replace breakfast - called instant breakfast drinks - or lunch , they are often low in calories and contain all the nutrients your body needs to function properly , from macros (protein, carb, and fat) to micronutrients (vitamins, minerals, etc.) , as shown in this study .

You can either make this meal replacement shakes at home , or you can buy them from store or online as there are a lot of companies that sell these shakes for weight loss purposes .

Note : You are allowed to eat solid foods on this diet as long as they are healthy and nutritious .

Cleanses and Detox Diets

The second type of liquid diets is the Detox / Cleanses Diet .

This type of liquid diet have gained a lot of popularity in the past few years .

The claims are that this diet will detoxify you ( remove the toxic substances from your whole body ) and refresh you as this study shows .

And in order to remove these toxic substances you'll be limited to the consumption of certain drinks / juices , such as vegetables and fruits juices .

The biggest drawback is that this diet relies on few few natural ingredients - some natural juices , herbs and beverages - , which means that you'll suffer from nutrients deficiency .

Also it is hard for beginners as they are not used to such extreme type of diets .

So if you are someone new to this diet , a good starting point would be to do it once a week for a month .

This means that for one day in every week , you'll drink only vegetables /fruits juices , and some herbs / healthy beverages .

Other popular example of this diet would be The Master Cleanse , Water Fasting and other Juicing Programs .

Medically Prescribed Liquid Diets

The last type is Medically Prescribed Liquid Diets .

These diets are often prescribed by doctors before or after certain medical procedures , such as surgery , or for people with different digestive problems .

Some examples of this diet would be Clear liquid diet and full liquid diets , which are medically prescribed for specific health reasons .

The main difference is that clear liquid diets only allow the consumption of clear liquids, such as water and some healthy beverages .

These diets are prescribed before or after surgeries .

On the other hand , Full liquid diets are also prescribed for similar reasons , but they tend to be less restrictive .

They often times allow most beverages, as well as foods that become liquid at room temperature, such as popsicles , some shakes and pudding .

So the bottom line is that this diet is not for weight loss obviously , because you'll need special attention and monitoring by a doctor .

Now we've come to the most important question , and this might be the only question that you hope to get an answer to .

Do liquid diet work for weight loss ?

The short answer is Yes .

Liquid diets are the go-to diets for the majority of dieters who seeks weight loss .

And that’s because they are time convenient , they improve metabolic rate , detoxify the body and can support the digestive system .

And this results in weight loss in one way or another , and better overall health .

Below are the ways liquid diets aid in weight loss .

- They are low in calories 

We all know that the number 1 factor that will determine whether you'll lose weight or not is your calorie intake .

This means that in order to lose weight , you need to be in a caloric deficit - here's a full guide on how to set a caloric deficit for weight loss - .

In other words you need to consume less calories then your body needs , so your body can start to use the stored glycogen or fat as the source of fuel , which will lead to weight loss .

So by following a liquid diet you are achieving exactly that , because juices / healthy beverages / smoothies are all low in calories .

And they can help you in your weight loss journey by taking the tracking and guesswork out of the equation .

The bad new is that the results may not last.

When you drastically cut calories , your metabolism slows to save energy .

So unless you change your eating habits to support the weight loss process , you're likely to regain the weight you lost after you go off the liquid diet .

But it seems that some liquid diets work better over the long term than others .

Diets that include both solid food and liquids can be an effective and convenient way for overweight people to control the number of calories they eat .

- They are convenient 

Did you ever felt like you are so tired to make a meal , I mean you got to think of what you'll cook , scroll through recipes , prepare the ingredients,  cook the food , eat , wash the dishes ... ect .

Well guess what ?? With liquid dieting you will never have to go throught that scenario ever again .

All what you have to do is toss the ingredients into a blender and there you have it .

Whether it's breakfast ,  lunch or dinner, you are covered and good to go at any time .

And personally , I prefer liquid diets when i'm busy , tired or just too lazy to make my meals .

It's still better then going to restaurants or order unhealthy food which will only set you back in terms of weight loss .

- They are healthy and nutritious 

Back in the old ages , when the modern man was a caveman , back when tires was stone wheels , people ate foods in the natural form .

In today's world,  with all the washing , peeling and cooking techniques , you'll be lucky if you kept half of the nutrients in the food that you actually eat .

But with a liquids diet , when most of your foods comes from juices and smoothies , it will still contain most of it's nutrients .

This will result in a metabolic rate increase per this study , and will help you to use up the calories in the form of usable energy .

- They are easy on your digestive system 

As someone who suffered form chronic constipation and IBS for 6 years , I can tell you a lot about the benefits of liquids on your digestive system .

Liquids are essential for your digestive track to work properly .

But liquids will have a great effect when combined with fibers .

And as this study shows , liquid meal replacements was found to have more fiber then solid meal replacements .

So when you include the fibers that you'll get from fruits and vegetables juices / smoothies , with the liquids that you are already consuming , you'll feel really good .

Pro Tip : if you are suffering from IBS and especially IBS-C ( which is the type of IBS that gives you constipation , try Psyllium Husks , it will change your life , and turn it upside down in a good way ) .

You can read about the benefits of Psyllium Husks for constipation here .

- They help in detoxification 

Liquid diets are rich in vitamins , minerals , and dietary fiber .

And these micronutrients have antioxidant properties which make them an excellent way to detoxify your body .

Add to that the water content and dietary fiber  from the juices/broths/smoothies that you'll be using and Voila , you now have a secret , effective weapon to cleanse the digestive tract .

You can get dietary fiber supplements at any health store or online

Liquid diets risks

Althought liquid diets have so many great benefits when it comes to weight loss , it comes with some potential risks .

The benefits to risks ratio depends on the type of the liquid diet that you are following and it's duration .

So whether you're following a liquid fast that's promoted as "cleansing" , or a liquid diet that promises to help you drop the pounds quickly , you need to know the risks before you decide whether weight loss liquid diet is worth it or not .

- They might cause diet deficiencies

Generally speaking , meals replacement liquid diet is considered safe in the long term .

The reason for that is that it makes you replace only one or two meals per day with juices , smoothies or a meal replacement shake .

As we discussed previously , these drinks tend to contain the nutrients needed for your body, including carbs, fats, protein, vitamins and minerals .

So this will ensure that you get other nutrients from your whole solid meals as well .

And it's probably a good idea to include some healthy , whole , solid foods in your weight loss liquid diet if you are planning to stick to it long term .

Because even though a liquid diet can provide you with generous phytonutrients, carbohydrates and vitamins , it still missing essential fatty acids , and protein , if all what you consume is liquids .

And missing out on such essential nutrients can lead to different side effects such as :

- Fatigue : you will feel tired most of the time , and you'll look like a zombie too .

- Dizziness : you will feel that the world is spinning around you .

- Hair loss : don't be surprised when you see it in your shower sink

- Gallstones : pretty self explanatory , and let me tell you , they will hurt like hell .

- Heart damage : which is rare but still a possibility .

Also , if you didn't choose your foods wisely,  you may be lacking in the fiber department , because you're not eating fiber rich foods , and thus you can get constipated .

So by following a meal replacement diet , you lower the risk of suffering from nutrient deficiencies , which may be a serious possibility if the majority of your diet comes from liquids .

- They put you in a huge caloric deficit 

People like to think that the more the better when it comes to weight loss .

More starving , more cardio , more fasting , more water , more " less food " ... if that make sense ! .

And that may be the first reason why they want to follow " the one week liquid diet " or " the 30 day liquid diet " , because they are eliminating all the foods from their diet .

But this isn't always the case , let me tell you why .

You see whether it's a normal or a liquid diet , very low-calorie diets ( i.e 400-500-800 calories per day) can be lacking in a balance of macronutrients and micronutrients you need .

And they may even lead to a higher risk of gallstones than low-calorie diets (1,200–1,500 calories per day) .

Warning : People shouldn't try to set such types of diets by themselves , because most of them do not need to follow a very low-calorie diet if they're seeking weight loss .

Neither do they need to follow a low calories whole food or liquid diet to lose weight .

So to sum it up , these type of diets can only be used under medical supervision .

Even though very low calories liquid diets that are medically prescribed are considered safe for short-term use , they should not be followed for more than 12 weeks , even if it's for medical purposes .

Also medically supervised liquid diets require hospitalization and regular checkups to make sure that complications are not developing .

So If this type of diets was not prescribed to you by a medical professional for medical reasons , it is probably unnecessary and too risky to follow .

- They might teach you the wrong lifestyle

Let's face it , weight loss is a long term goal , a lifestyle .

It's not something that you do for a week or two then call it a quit .

You need to create good habits that will ensure a sustainable weight loss and stick to them .

Because guess what ? The moment you stop those habits and go back to your old ones , you'll regain all that weight ... if not more .

And this is where liquid diets fail , I said previously that they are a quick solution if I don't feel like making a meal .

But the thing that you will start to notice if you did it for too long , is that you'll start to relay on the drinks as your meals .

So they fail to teach you how to craft meals that will support any weight loss in the long run .

And you will start to eat whole foods again at some point , so if you don't have good, healthy habits in place , habits that can sustain those weight loss results , you could end up regaining any lost weight and possibly more when you return to old ways of eating .

So just keep that in mind , and look at the bigger picture , think long term .

And finally here are some possible side effects that may occur .

Althought there is little research substantiating these liquid diet side effects , looking at anecdotal evidence shows that being on a liquid diet continuously for too long could cause any of the following  :

- Weaker immune system .

- Increase in food craving , which may lead to overeating .

- Muscle loss and weaker bones .

- Improper brain functioning .

- Mood swings and irrational thoughts .

- You will prone to cough and cold .

- it may causes nausea .

The Ultimate 30 Days Liquid Diet For Jaw Dropping Weight Loss Results 

So as I promised you in the beginning of the article , here the costumable diet plan that you can use to fit your need and your preferences .

We will have two plans , the first one a meal replacement type of diet for those seeking weight loss .

And the other one will be for those who want to detox there bodies

Meal replacement liquid diet meal plan

- Early Morning (6:00 a.m.) : ... 1 cup water with the juice of half of a citrus fruit - lemon would be the best option - .

- Breakfast (7:00 a.m.) : ... Berries - feel free to choose whatever type you like - , oatmeal, dates, 2 nuts , and milk smoothie , or a meal replacement low-calorie shake .

- Mid Morning (10:00 a.m.) : ... 1 glass egg nog + 1 cup green tea .

- Lunch (12:30 p.m.) : ... Mushroom or legume soup + 1 glass vegetable juice .

- Post-lunch (3:30 p.m.) : ... Buttermilk with nut powder .

- Dinner (7:00 p.m.) : ... Vegetable broth with grilled meat - feel free to choose whatever type you want - , or a meal replacement low-calorie shake .

Detox liquid diet meal plan

- Early Morning (6:00 a.m.) : ...1 cup water with the juice of half of a citrus fruit - lemon would be the best option - .

- Breakfast (7:00 a.m.) : ... One citrus fruit , one fruit of your choice , seed powder of your choice and a mint smoothie .

- Mid Morning (10:00 a.m.) : ... A juice .

- Lunch (12:30 p.m.) : ... vegetable soup + 1 cup meat broth .

- Post-lunch (3:30 p.m.) : ... Herbal tea .

- Dinner (7:00 p.m.) : ... Blended squash or Mushroom soup .

You might be looking at this meal plans and saying :

" That's it ?? Is this all what I can eat ? What if I want to do this long term ? Are you telling me that I should stick to only few types of foods ??"

Guess what ? You don't .

Here is a list of all the foods that you can include :

- Fruits and veggies .
- Full fat / almond / soy milk .
- Yogurt and low-cal frozen yogurt .
- Eggs , raw or scrambled .
- Tea / coffee / healthy beverages .
- Popsicles .
- Water... daa !! - you can also drink flavored one .
- Cold-pressed juices .
- Honey / syrup .
- Sports drinks .
- Ice cream .
- Soups and broths .
- Lean protein like fish, chicken, lentils, beans, tofu, mushroom, and soy .
- Sorbet .
- Herbs .

Final thoughts

As I always say , weight loss is a marathon not a sprint .

Weight loss is a lifestyle and should be a long term goal .

If you are panicking , rushing and running all over the place just to lose weight now , you will regret it later I promise .

If you want to be successful in your weight loss journey as well as anything in life you need to learn and create habits that will set you up for the future .

Even if a liquid diet do work when it comes to shedding some pounds , following an ultimate 30 day liquid diet for weight loss is just a short term , and what you should look at is the bigger picture .

However , if you are willing to take the challenge and you decided that you want to try " The Ultimate 30 Days Liquid Diet " there are some points that I want you to consider :

- Talk to your doctor before you try anything : this way you ensure that you are taking the right decision for your own specific situation .

- If your doctor gives you the green light , you should talk to a registered dietitian , which will costume the diet according to your need , making sure that you are getting the proper amount of calories , macros and micros .

- And finally , remember that this is your body , and your life so make sure that the diet you choose will be suitable for your own preferences and lifestyle , because there is no " one size fits all " type of diet .

So that was it for this article , if you have any questions or comment feel free to leave them down below as I'll get back to you as soon as I can .

And if you are yet to check my last article about The Most Effective Ways For Rapid Fat Loss In 2020 , you can check it out here .

Also don't forget to subscribe to our email list down below , that way you'll get notified whenever I post a new article .

With that said , I'll talk to you in the next article .

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