The ketogenic diet, primarily used to manage seizures in children with epilepsy, involves a metabolic adaptation to allow the body to survive during famine. Rachel Kleinman, RDN, LDN, a clinical dietitian, explains that achieving ketosis requires a diet comprising 75% of calories from fat (compared to the normal 20-35%), 5% from carbohydrates (about 20-50 grams per day), and 15% from protein. It takes approximately 72 hours for ketosis to begin.
Introduction to the Liquid Keto Diet
If you've been researching weight loss diets, you've likely come across the ketogenic diet as a successful strategy for some individuals. While the keto diet is typically followed using solid foods, some people opt for a liquid keto diet. This may be necessary for medical reasons or for weight loss.
A liquid keto diet combines a keto diet with a liquid diet. A keto diet is a low-carb, high-fat diet plan that has been proven to produce effective short-term weight loss results. It typically contains around 70-80% fat, 10-20% protein, and 5-10% carbohydrates. The principle behind the keto diet is similar to intermittent fasting. When carbohydrate intake is very low, the body's glucose reserves decrease. Since the brain prefers glucose as its primary fuel source, the body starts to break down stored fat and generates ketone bodies. If this continues for a few days, insulin levels decrease, and fat stores are used for energy, resulting in weight loss. Ketogenic diets have also been studied for their effectiveness in treating epilepsy, diabetes, cancer, and neurological diseases.
Basics of the Liquid Keto Diet
A liquid diet consists of liquid foods or foods that turn to liquid at room temperature. Solid food is not allowed, so energy is obtained from shakes, smoothies, soups, and juices. When following a liquid keto diet, these liquid foods must adhere to keto diet macronutrient rules: high fat (70-80%), moderate protein (10-20%), and very low carbohydrates (5-10%). Keto bone broth and bulletproof coffee are excellent keto liquids due to their low carbohydrate content, facilitating ketosis.
A liquid keto diet can be followed as a short-term weight-loss strategy, or it may be prescribed by a doctor in preparation for surgery or a medical test, such as bariatric surgery. It may also be necessary after gastrointestinal or dental procedures. While these liquid meals do not necessarily need to be keto, they can be made according to keto diet rules if preferred. It is always best to discuss food options with your doctor to ensure they do not interfere with any medical conditions.
Read also: Walnut Keto Guide
Some people may choose a liquid keto fast to facilitate detoxification processes; however, the scientific evidence supporting the effectiveness of detox diets is inconclusive and often flawed.
Foods to Eat and Avoid on a Liquid Keto Diet
When following a keto liquid diet, it's crucial to know which foods to include and which to avoid to maintain ketosis and achieve the desired results.
Foods to Include
- Bone Broth: A rich source of collagen, which can improve gut health and reduce inflammation. It also provides essential minerals like calcium, magnesium, and phosphorus.
- Unsweetened Almond Milk: A good source of protein and healthy fats, while being low in carbohydrates and sugar.
- Unsweetened Coconut Milk: Another excellent option for a keto liquid diet, providing healthy fats and electrolytes like potassium and magnesium.
- MCT Oil: Medium-chain triglycerides can boost metabolism and promote ketosis, as the body can readily convert them into ketones.
- Eggs: A versatile source of protein and healthy fats, naturally low in carbohydrates and sugar.
- Olive Oil: Provides healthy fats and antioxidants, contributing to overall well-being.
Foods to Avoid
- Sugary Foods: Sodas, candies, sports drinks, cookies, biscuits, desserts, cakes, pastries, sweetened yogurts, ice creams, and breakfast cereals should be avoided as they can interrupt ketosis.
- Starchy Foods: Bread, pasta, rice, potatoes, and legumes are high in starch, which the body converts to sugar, potentially breaking ketosis.
- Certain Fruits: While generally healthy, fruits like oranges, bananas, apples, and grapes are high in sugars and carbs, making them unsuitable for a keto liquid diet.
- Certain Vegetables: Root vegetables like potatoes, yams, and peas are high in starch and should be avoided or limited to less than 20 grams per day.
- Processed Keto Products: Despite being low in carbs, these products are often highly processed and offer little nutritional value, potentially slowing down weight loss.
- Unhealthy Fats: Margarine, hydrogenated oils, and processed oils high in omega-6, such as soybean oil, should be avoided.
Pros and Cons of a Liquid Keto Diet
A ketogenic liquid diet presents both advantages and disadvantages, similar to a solid food keto diet, with a few additional considerations.
Pros
- Simplified Decision-Making: Choosing keto-compliant foods is easier with a liquid diet, as you can select a few keto shakes, liquid keto meal replacements, and smoothies.
- Easy Nutrient Tracking: Tracking macronutrient intake is simpler with liquid meals, aiding in maintaining ketosis. Commercial liquid keto products streamline this process further.
- Rapid Weight Loss: The ketogenic diet may result in quick, consistent weight loss, especially in obese individuals.
- Reduced Hunger: High fat and protein content in keto meals promote satiety by decreasing appetite-stimulating hormones.
- Health Benefits: A keto diet can help manage conditions like diabetes, epileptic seizures, and cancer.
- Simpler Food Choice: Preparing liquid meals like shakes, meal replacements, and smoothies is easier, ensuring the body receives the nutrients needed to achieve ketosis.
- Alleviating Disease Symptoms: Following a ketogenic diet can help manage health conditions like diabetes, epilepsy, and certain types of cancer. For example, in individuals with epilepsy, ketosis helped to reduce the frequency and severity of seizures.
- Improved Digestion: Liquids have a more rapid gastrointestinal transit time than solid food and can offer faster absorption of fats, ketones, and other nutrients.
- Anti-Inflammatory Effect: Some products typical for a keto liquid fast (e.g. coconut oil, MCT oil, etc.) can have an anti-inflammatory effect and reduce joint pain and bloating.
Cons
- Limited Food Choices: The restricted food choices can make meals monotonous.
- Potential Food Cravings: Limited variety can lead to cravings, potentially resulting in overeating.
- Nutrient Deficiencies: A low-carb liquid diet may lack essential nutrients like fiber and micronutrients. Studies have shown deficiencies in phosphorus and nitrogen levels after prolonged adherence to high-protein liquid diets.
- Low Energy Levels: Some liquid diets can be very low in calories, potentially causing dizziness, foggy thinking, and sluggishness.
- Limited Food Choices: Since the Keto Liquid Diet focuses only on liquid foods, it offers fewer food options than a standard Keto diet, which can lead to food boredom over time.
- Hunger Mechanism Confusion: Liquid meals may not provide the same sense of fullness and satiety as solid meals, which happens because of a lack of chewing and the fast absorption of nutrients from liquid meals and may disrupt your body and brain's hunger signals.
- Muscle Loss: Although it can stimulate weight loss, a keto diet liquid can also lead to muscle loss.
- Social Restrictions: Maintaining this diet for a long time can be very hard due to limited variety and social restrictions.
- Digestive Discomfort: High-fat liquid meals can feel unusual and cause some digestive discomfort, including diarrhea and nausea.
How Long Can You Be on a Liquid Keto Diet?
While a liquid keto diet can benefit weight loss, especially in obese individuals, it is not intended for long-term use. All-liquid diets are meant to kick-start weight loss but are not sustainable in the long term. Studies investigating low-calorie liquid diets typically limit the liquid diet phase to around 12 weeks.
It is suggested to limit the diet to no more than two weeks when self-administered. If monitored by a physician or dietitian, it can be continued until advised to stop. Consulting a registered dietitian nutritionist is recommended to ensure adequate nutrition.
Read also: Wine on a Keto Diet
Incorporating Keto Shakes for Weight Loss
Replacing some meals with keto shakes can aid in sustainable weight loss. This approach allows for enjoying solid foods while monitoring calorie intake.
Guidelines for Fiber and Protein Intake on a Keto Liquid Diet
When following a keto liquid diet, it's essential to ensure adequate intake of both fiber and protein to support overall health and well-being.
Protein Intake
The following table provides general guidelines for daily protein intake based on body weight. However, these numbers are not personalized and can change based on individual conditions and goals.
| Body Weight (kg) | Protein Intake (g/kg) |
|---|---|
| General | 1.2 - 1.5 |
| Fat Loss/Muscle Maintenance | 1.6 - 2.0 |
| Underweight/Healing | >2.0 |
| Therapeutic Purposes | 1.2 - 1.5 |
For individuals aiming to lose fat mass while building or maintaining lean mass, a protein intake between 1.6 g/kg and 2.0 g/kg is recommended. Those who are underweight or recovering from illness, injury, or surgery may benefit from a protein intake exceeding 2.0 grams per kg of body weight. For therapeutic purposes, such as managing certain cancers, a daily protein intake between 1.2 and 1.5 grams per kg of body weight is advised.
Fiber Intake
The recommended daily intake of fiber for adults is 25-38 grams. On the Keto Liquid Diet, it may be challenging to consume the full recommended amount of fiber from liquids alone. However, incorporating fiber-rich ingredients like chia seeds into shakes and smoothies can help achieve this goal.
Read also: The Keto-Brain Fog Link
Sample Keto Liquid Diet Plan
Here is an example of a keto liquid diet plan for a week:
- Monday:
- Breakfast: Smoothie with unsweetened almond milk and kefir, with cinnamon, chia seeds, and almond butter.
- Lunch: Coconut curry made with coconut milk, curry powder, turmeric, masala, and pepper.
- Dinner: Smoothie with almond milk, avocado, chia seeds, and unsweetened cocoa powder.
- Tuesday:
- Breakfast: Smoothie with almond milk and kefir with protein powder and banana extract.
- Lunch: Protein shake made with protein powder, almond milk, berries, and nut butter.
- Dinner: Mousse made with cocoa powder, heavy cream, and honey.
- Wednesday:
- Breakfast: Smoothie with almond milk and plain Greek yogurt, adding avocado, spinach, and MCT oil.
- Lunch: Keto-friendly soup made with bone broth, veggies, and shredded chicken.
- Dinner: Tomato soup made with heavy cream, chicken broth, and fresh basil.
- Thursday:
- Breakfast: Smoothie with almond milk, yogurt, avocado, spinach, and hemp seeds.
- Lunch: Soup made with coconut oil, bone broth, carrots, and eggs.
- Dinner: Liquid frittata made in a blender using feta cheese, eggs, and fresh parsley.
- Friday:
- Breakfast: Smoothie with almond milk, kefir, avocado, and spinach.
- Lunch: Pudding made with almond milk, berries, and honey.
- Dinner: Broth made with olive oil, mushrooms, thyme, and garlic.
- Saturday:
- Breakfast: Smoothie with almond milk, yogurt, almond butter, and berries.
- Lunch: Protein shake with protein powder, almond milk, avocado, and spinach.
- Dinner: Soup made with bone broth, olive oil, carrots, and broccoli.
- Sunday:
- Breakfast: Smoothie with almond milk, kefir, avocado, spinach, and chia seeds.
- Lunch: Soup made with heavy cream, steamed cauliflower, and garlic.
- Dinner: Smoothie with almond milk, pumpkin puree, chia seeds, and protein powder.
Tips for Keto Liquid Meals
To make the diet effective and enjoyable:
- Balance macronutrient intake daily.
- Add superfoods like flaxseeds, chia seeds, turmeric, and ginger.
- Experiment with meal forms such as soups, broths, and puddings.
- Use diverse liquid bases like almond milk, coconut milk, and bone broth.
- Incorporate ingredients that add flavor, such as fruits and vegetables, cheese, fresh greens, and spices.
Potential Risks and Side Effects
Wellness dietitian Mary Condon, RN, LDN, notes that while the keto diet may result in weight loss and lower blood sugars, it is often not sustainable. She adds, "If you are on diabetic medication that causes low blood sugar, those meds may need to be adjusted within a few days."
The keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies, and an increased risk of heart disease. Strict diets like keto could also cause social isolation or disordered eating.
Side effects of the ketogenic diet may include constipation, fatigue, dizziness, headache, weakness, nausea, diarrhea, and stomach pain. The long-term safety of the ketogenic diet in adults is unknown. It is important to ensure any diet remains balanced and contains nutrient-rich foods.
Precautions and Warnings
- Pregnancy: There isn't enough reliable information to know if the ketogenic diet is safe when pregnant.
- Breast-feeding: The ketogenic diet is possibly unsafe when breast-feeding, as it might increase the risk for ketoacidosis.
- Children: The ketogenic diet is possibly safe when used by children under the care of a doctor, short-term. Long-term use has been linked with slowed growth, fractures, and kidney stones.
- Heart conditions: Use with caution, as the ketogenic diet might worsen certain heart conditions.
- Diabetes: Following a very-low carbohydrate ketogenic diet might increase the risk for diabetic ketoacidosis (DKA).
- Acid reflux: High-fat diets can worsen symptoms of acid reflux.
- High levels of fat in the blood: Diets high in fat can increase levels of cholesterol and triglycerides.
- Liver disease: The ketogenic diet might cause liver injury and may worsen symptoms of liver disease.
- Problems breaking down fats in the diet: The ketogenic diet might lead to serious adverse effects, including coma or death, for people unable to break down fat.
- Kidney disease: The ketogenic diet may worsen kidney disease and has been linked with kidney stone development.
- Osteoporosis: Long-term use of the ketogenic diet may weaken the bones.
- Pancreatitis: The ketogenic diet may increase the risk of developing pancreatitis.
- Surgery: Certain medications used during surgery contain carbohydrates, requiring discussion with a healthcare provider before any surgery.
Interactions
- The ketogenic diet might lower blood sugar levels, requiring close monitoring when taken with diabetes medications.
- The ketogenic diet might slow blood clotting, increasing the risk of bruising and bleeding when taken with medications that also slow blood clotting.
- The ketogenic diet might reduce blood levels of some medications used to prevent seizures, increasing the risk of seizures.
- Some medications used for seizures and glaucoma can increase the risk of kidney stones, which the ketogenic diet might also increase.
- Taking valproate might increase the risk of side effects in some people following the ketogenic diet.
- Following the ketogenic diet while taking an SGLT2 inhibitor, a type of diabetes medication, increases the risk of ketoacidosis.
Is a Keto Liquid Diet Safe?
Like all diets, the success and safety of a Keto Liquid Diet depend on factors such as health conditions, dietary preferences, diet planning, and adherence. Consider these factors to ensure safety:
- Positive Outcomes: Research indicates that a Keto Liquid Diet can be effective for weight loss, blood sugar control, and cholesterol management.
- Potential Risks: It's important to consult with a healthcare professional before starting the diet, especially with pre-existing conditions like blood pressure or kidney problems. If not managed and planned correctly, this diet can lead to low blood pressure, kidney stones, nutrient deficiencies, and constipation.
- Sustainability and Long-Term Effects: While there's no proven evidence of long-term damage, concerns exist regarding muscle loss and constipation in the long term. Regular health monitoring and transitioning to a standard Keto diet when needed is recommended.
Overall, the diet is generally safe, and risks and concerns can be managed by consulting healthcare professionals and maintaining a healthy meal plan.