If you're trying a liquid diet for rapid loss weight, you may want to consider an approach that incorporates just one or two meal replacement drinks and a balanced whole foods diet. MayoClinic.com notes that healthy and sustainable weight loss begins with the motivation to make long-term lifestyle changes. Aim to lose just 2 to 2 lbs. per week and try to keep a positive attitude even though some weeks will be better than others. Always consult your doctor before beginning any diet program.
Step 1
Determine how many calories you need to consume. Although the more calories you cut from your daily diet, the faster you'll lose weight, if you don't consume enough calories, your metabolism will slow down -- stalling weight loss. The American College of Sports Medicine, or ACSM, recommends that women eat 1,200 calories and men eat 1,800 calories daily. Use this formula to determine your caloric needs: Multiply your goal weight in pounds by 12 calories if you don't exercise or 15 calories if you exercise most days of the week. If you want to weigh 120 lbs., you'll need between 1,440 and 1,680 calories daily.
Step 2
Choose a high-protein meal replacement that has between 200 and 300 calories. Protein content is important because it will preserve lean muscle mass as you weight, helping you to lose fat. Maintaining muscle mass will raise your metabolism and help you burn more calories even while sleeping. Choose a liquid meal replacement that is low in sugar but has enough calories to give your body the energy it needs until your next meal. If you get hungry between meals, you may be tempted to binge on sugary foods because your body craves quick energy.
Step 3
Eat a balanced diet that includes lean protein, such as chicken, turkey, eggs, fish or seafood. The ACSM recommends that 20 percent of your calories come from protein to keep your metabolism functioning. Choose high-fiber foods that help you feel satisfied by expanding in your stomach. Fiber also slows digestion, so you'll feel full longer -- a great tool for weight loss. Fruits, vegetables, whole grains and legumes are good sources of fiber. Because liquid meal replacement drinks tend to be low in fiber, it's important to get as much fiber as possible from whole food sources.
Tips and Warnings
- MayoClinic.com recommends having a support person to hold you accountable when dieting; this is someone who can offer encouragement when you need it and may help keep you on track to reach your goals. You could join an online community or hire a health coach if you don't want to talk to friends or family about your weight loss journey.
- You may need to take a daily multivitamin to ensure your body gets the essential nutrients it needs. If you're tired, fatigued, dizzy or extremely hungry, you may not be eating enough food.
References
- MayoClinic.com: Weight Loss - Assess Your Readiness to Change
- University of Maryland Medical Center: How Many Calories Should You Cut?
- American College of Sports Medicine: Metabolism od Modifiable with the Right Lifestyle Changes
- Vanderbilt University; Liquid Diets -- Safe and Effective?; Elizabeth Hemphill
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