With the growing desire to achieve an ideal body shape, many individuals are turning to liquid diets as a shortcut to weight loss. However, experts warn that while these diets may yield quick results, they also pose significant risks to long-term health if not carefully managed.
Liquid diets involve the consumption of fluid-based foods such as juices, smoothies, soups, and protein drinks, often replacing solid meals. While they can lead to rapid weight loss due to severe calorie restriction, dietitian Jazlina Syahrul cautions that prolonged adherence without professional supervision can result in serious health complications.
“Inadequate protein intake can cause muscle loss, which slows metabolism and makes sustained weight loss more difficult,” Jazlina told Bernama. She further highlighted the risk of deficiencies in essential nutrients such as iron and calcium, which can lead to fatigue, dizziness, and poor concentration. Additionally, the lack of fiber in liquid diets may cause digestive issues, including constipation.
Although liquid diets may serve as a temporary strategy to reset eating habits, Jazlina noted that one of their primary challenges is the lack of eating satisfaction. The absence of chewing can reduce psychological fulfillment, making it harder to control appetite and sustain long-term adherence. Furthermore, she warned that rapid weight regain is common when individuals return to a regular diet.
Senior dietetics lecturer Dr. Shanthi Kishnasamy echoed these concerns, particularly regarding unregulated meal-replacement products available on the market. “This diet is not sustainable in the long run. Many individuals try it for a short period before discontinuing, leading to the ‘yo-yo’ effect, where weight is lost and then regained,” she explained.
Dr. Shanthi pointed out that liquid diets are typically prescribed only in medical settings, such as before bariatric surgery, where patients follow a supervised liquid regimen for about two weeks. Outside of such cases, she advised against relying solely on liquid diets for weight management.
For sustainable weight loss, Dr. Shanthi recommended a balanced approach that includes portion control, a diet rich in fruits, vegetables, and whole grains, and increased physical activity. She also encouraged individuals to follow the Malaysian health ministry’s ‘quarter-quarter-half’ method, which ensures a well-balanced meal by dividing the plate into 50% vegetables and fruits, 25% carbohydrates, and 25% protein.
While liquid diets may offer short-term weight loss benefits, experts emphasize that they should not replace a well-rounded, nutrient-dense diet. Those considering this approach should consult healthcare professionals to ensure safety and effectiveness in achieving their weight management goals.
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