Okay so you’ve probably seen those before-and-after pics or some influencer talking about doing a liquid diet and losing like 10 pounds in a week. And now you’re wondering… is that even real? Can you actually lose that much weight just by drinking smoothies and soups?
Let’s break it all down and talk about what a liquid diet really is and how much weight you can actually lose if you try it.
Table of Contents
What Even Is a Liquid Diet?
Basically, a liquid diet is where you only eat stuff that’s in liquid form. That means:
- Smoothies
- Protein shakes
- Soups
- Broths
- Juices
- Milk
- Water (duh)
Some people go full liquid, meaning no solid food at all. Others do partial liquid, like replacing 1 or 2 meals with shakes but still eating real food the rest of the day. And then there are those doctor-supervised ones, which are like next-level serious.
So… How Much Weight Can You Lose?
Alright here’s the truth. It depends on a few things like your current weight, how many calories you’re drinking, and how long you do it.
But here’s a general idea:
- In the first week, a lot of people lose 3 to 10 pounds. Sounds wild but a lot of that is just water weight
- After that, if you’re doing it right, you might lose about 1 to 3 pounds per week
If you’re doing a super low-calorie liquid diet (like under 800 calories a day, which you should only do with medical help), you might lose weight faster. But again, that’s kind of extreme.
Also side note — your body’s not a robot. Everyone loses weight at different speeds so don’t get discouraged if it’s slower than you hoped.
Is It All Fat Loss?
Nope. Not always.
Especially in the beginning, a lot of what you lose is water and maybe even muscle if you’re not getting enough protein. That’s why it’s important to drink shakes or smoothies that have a decent amount of protein in them.
You don’t want to lose all your muscle and end up feeling weak and tired all the time.
How Long Can You Do a Liquid Diet?
Most people do it for a few days to a couple weeks max. Some go longer but usually only under doctor supervision.
Doing it for too long without proper nutrients can mess with your body — like your energy, your digestion, and your mood. Trust me, being hangry 24/7 is not the move.
Can You Keep the Weight Off?
You can, but only if you’re smart about how you go back to eating solid food.
If you lose a bunch of weight on liquids and then go back to eating fast food and pizza every day, the weight’s gonna come right back.
So yeah, if you want to keep the weight off, try switching to healthier meals after the liquid diet ends — stuff like lean proteins, veggies, whole grains, the usual good stuff.
FAQs About Liquid Diet Weight Loss
Can I drink just smoothies and lose weight?
Yep, if your smoothies are low in calories and balanced with protein and fiber. But drinking 5 sugar-loaded fruit smoothies a day won’t help much.
Is it safe to do a liquid diet for a week?
For most healthy people, yes. But longer than that? Talk to a doctor or dietitian just to be safe.
What should I avoid on a liquid diet?
Avoid drinks that are all sugar and no nutrition. Like soda, most juices, or milkshakes. They won’t fill you up and can actually make you gain weight.
Will I feel hungry all the time?
Maybe in the beginning. Your body has to adjust. Drinking lots of water and fiber-filled smoothies can help with hunger though.
Can I work out while on a liquid diet?
Light exercise is fine but don’t overdo it. You might not have enough energy for intense workouts while on very low calories.
Final Thoughts
A liquid diet can totally help you lose weight fast, especially in the first week. But it’s not magic and it’s not meant to be long-term unless a doctor’s guiding you through it.
The real goal should be finding something you can stick with after the liquid diet ends. That’s where the real, lasting weight loss happens.
