How much can liquid be reduced in one day

Liquid fasting can usually lead to a weight loss of 0.5-1.5 kilograms per day, and the actual effect is affected by basal body weight, metabolic rate, type of liquid, and activity level. Weight loss mainly comes from water loss and reduced intestinal contents, with limited fat consumption.

1. Water loss:

In the early stages of liquid fasting, weight loss mainly comes from the elimination of water from the body. After restricting the intake of solid foods, glycogen reserves are rapidly depleted, with each gram of glycogen binding 3-4 grams of water, resulting in significant weight loss. High intensity exercise or high temperature environment can accelerate water loss, but it is easy to rebound after replenishing water.

2. Intestinal emptying: After stopping solid food intake for 12 hours, the intestinal contents gradually decrease. The weight of food residue in the intestines of adults is about 0.5-1 kilogram, and complete emptying takes 24-48 hours. People with higher frequency of defecation have a more significant weight loss effect, but it is a temporary weight change.

3. Metabolic differences:

Individuals with a higher basal metabolic rate consume more energy, while those with a larger body weight base experience more significant short-term weight loss. For every 1 kilogram increase in muscle mass, an additional 13-18 calories are consumed daily. Men may lose 0.2-0.3 kilograms more during liquid fasting due to their high muscle mass.

4. Liquid selection:

Drinking diuretic drinks such as black coffee and sugar free tea can accelerate water excretion, but may cause electrolyte imbalance. Fruit and vegetable juice contains a small amount of sugar to maintain basic metabolism, while bone soup provides sodium and potassium ions to help maintain balance. High sugar beverages can inhibit fat breakdown and affect weight loss.

5. Activity expenditure:

Light physical activity sufferers consume about 200-300 calories per day, which is equivalent to reducing 30-50 grams of fat. Long term low-intensity exercise can increase the proportion of fat supply, but excessive exercise may lead to muscle breakdown, which is actually detrimental to metabolism.

After the liquid diet is cut off, the diet should be gradually restored, and low-fat foods such as Congee and steamed eggs that are easy to digest should be preferred to avoid overeating. Maintain a daily intake of 2000 milliliters of water, combined with 30 minutes of brisk walking or yoga exercises. Long term weight loss requires establishing a reasonable dietary structure. It is recommended to consume 1-1.2 grams of protein per kilogram of body weight and 25-30 grams of dietary fiber per day. When the weight continues to not decrease or dizziness and fatigue occur, it is necessary to seek medical attention promptly to investigate metabolic diseases.