The Keto Liquid Diet vs. The Keto Diet
The following table shows a comparison between a standard Keto diet and a Liquid Keto Diet:
Feature | Keto Diet | Keto Liquid Diet |
Food Type |
Solid and liquid foods |
Liquid foods only |
Meal Frequency (per day) |
3 meals and 2 snacks |
4-6 meals |
Meal Preparation Time |
Requires moderate time and effort to prepare meals |
Requires minimal preparation time |
Food Variety |
Offers a wide range of food choices, including fruits, vegetables, and meats |
Limited to pre-prepared liquid meals like soups, shakes and smoothies |
Nutrient Intake |
High levels of fat, moderate protein, and low levels of carbohydrates |
High levels of fat, moderate protein, and low levels of carbohydrates |
Convenience |
Requires preparation and cooking of meals |
Almost all meals are pre-prepared and ready to consume |
Satiety |
Can be high because solid foods are digested slowly and help keep you full for longer |
Can be low because liquid meals may not be as filling as solid meals |
Weight Loss |
Effective for weight loss |
Can Be more effective for weight loss in the short term because liquids are digested faster |
Now, let’s focus on the foods you can consume on a Keto Liquid Diet.
What To Eat on a Keto Liquid Diet?
- Bone Broth: Bone broth is a rich source of collagen, a type of protein that can help improve gut health and reduce inflammation. It is also a good source of minerals like calcium, magnesium, and phosphorus [18].
- Unsweetened Almond Milk: This milk is a good source of protein and healthy fats and is also low in carbohydrates and sugar [19].
- Unsweetened Coconut Milk: This milk is another good option for a Keto Liquid Diet and a good source of healthy fats and electrolytes. It is also rich in vitamins and minerals, such as potassium and magnesium [20].
- MCT Oil: MCT (medium-chain triglycerides) oil is a type of saturated fat that can help boost metabolism and promote ketosis. Your body can convert MCTs into ketones, which is exactly the goal of the Keto Liquid Diet [21].
- Eggs: Eggs are a good source of protein and healthy fats and are also low in carbohydrates and sugar [22].
- Olive Oil: Olive oil is a good source of healthy fats and antioxidants. It can help reduce inflammation and protect against heart disease [23].
- Avocado Oil: Another source of healthy fats and antioxidants, which is also high in oleic acid, a type of monounsaturated fat that can help reduce bad cholesterol levels [24].
The following table provides the nutritional values of these foods [25] [26]:
Food | Calories | Carbohydrates (g) | Fat (g) | Sugar (g) |
Bone Broth (in 100ml) |
51 |
1.69 |
2.95 |
0.42 |
Unsweetened Almond Milk (in 100g) |
19 |
0.67 |
1.56 |
0 |
Unsweetened Coconut Milk (in 100ml) |
19 |
0.83 |
1.67 |
0 |
MCT Oil (in 1 tbsp (14g)) |
121 |
0 |
13 |
0 |
Egg (in 1 medium (44g) raw and fresh) |
62.9 |
0.31 |
4.18 |
0.16 |
Avocado Oil (in 100g) |
884 |
0 |
100 |
0 |
Learn More: Is Coconut Milk Keto? 5 Keto-Friendly Coconut Milk Recipes
Notice that not all liquid foods align with the Keto Liquid diet, and there are many foods that you should avoid.
Foods to Avoid On The Keto Liquid Diet
- Sugary Foods: All foods with high amounts of sugar, like sodas, candies, sports drinks, cookies, biscuits, desserts, cakes, pastries, sweetened yogurts, ice creams, and breakfast cereals, should be avoided because they can interrupt ketosis [27].
- Starchy Foods: Starch is another component that is converted to sugar in the body and can break ketosis, so you avoid foods like bread, pasta, rice, potatoes, and legumes that are high in starch.
- Some Fruits: Although fruits are generally healthy, many of them are high in sugars and carbs and must be avoided. Some examples are oranges, bananas, apples, and grapes [28].
- Certain Vegetables: Vegetables that grow under the ground, like potatoes, yams, and peas, are high in starch and should be avoided or limited to less than 20 grams per day [29].
- Processed Keto Products: They might be low in carbs, but they are often highly processed providing little nutritional value and can slow down weight loss progress [30].
- Unhealthy Fats: Avoid margarine, hydrogenated oils, and processed oils that are high in omega-6, like soybean oil. Instead, try to use healthy oils like avocado oil [31].
Now, based on these advantages and potential side effects, can we say that this diet is safe?
Keto Liquid Diet Helps Blood Sugar Control
According to a 2020 review in Nutrients, patients with type 2 diabetes who followed a ketogenic liquid diet for 24 weeks showed significant improvements in HbA1c levels, insulin sensitivity, and reduced need for diabetes medications.
Is Keto Liquid Diet Safe?
Like all kinds of diets, Keto Liquid Diet’s success and safety depend on many factors, like your health conditions, dietary preferences, how you plan the diet, and how well you stick to it. You should consider 3 factors to make sure a diet is safe:
- Positive Outcomes: Many researches have been done on the effects of this diet on health, proving that a Keto Liquid Diet can be effective for weight loss, blood sugar control, and cholesterol management due to inducing ketosis[32][33].
- Potential Risks: While the Keto Liquid Diet offers many health benefits, it also contains risks. It's important to consult with a healthcare professional before starting the diet, especially if you have any pre-existing conditions like blood pressure or kidney problems. This diet can lead to low blood pressure, kidney stones, nutrient deficiencies, and constipation, only if not managed and planned correctly [34][35].
- Sustainability and Long-Term Effects: There is no proven evidence of long-term damage or harm in the body following the Keto Liquid Diet but there are some concerns about the sustainability of this diet regarding muscle loss and constipation in the long term. For safety, it's best to monitor your health regularly and be prepared to switch to a standard Keto diet when needed to maintain your overall health [36].
Overall, it’s proved that this diet is safe, and the risks and concerns can be managed easily by consulting with healthcare professionals and maintaining a healthy meal plan. A comprehensive meal plan will guarantee that you’ll get enough necessary nutrients and minimize any potential risks.
Keto Liquid Diet Improves Metabolism
A 2019 study in the Obesity Journal found that obese individuals on a ketogenic liquid diet for 8 weeks lost an average of 20 pounds and showed improvements in metabolic markers, including lower triglycerides and increased HDL cholesterol.
A 7-Day Keto Liquid Diet Meal Plan
Here's a sample 7-day Keto Liquid Diet meal plan.
Day | Breakfast | Lunch | Dinner |
1 |
Smoothie with almond milk, plain Greek yogurt, spinach, avocado, and MCT oil |
Keto soup with bone broth, keto-friendly vegetables, and shredded chicken |
Creamy Tomato Soup with chicken broth, heavy cream, and chopped fresh basil |
2 |
Smoothie with almond milk, unsweetened kefir, almond butter, chia seeds, and cinnamon |
Keto creamy coconut curry with coconut milk, curry powder, masala, turmeric and pepper |
Avocado smoothie with almond milk, unsweetened cocoa powder, and chia seeds |
3 |
Smoothie with almond milk, plain Greek yogurt, spinach, avocado, and a tablespoon of hemp seeds |
Keto egg drop soup with bone broth, coconut oil, carrots and eggs |
Keto spinach and feta frittata with eggs, feta cheese, and chopped fresh parsley |
4 |
Smoothie with almond milk, unsweetened kefir, banana extract, and a scoop of keto-friendly protein powder |
Keto protein shake with unsweetened almond milk, protein powder, nut butter and berries |
Chocolate avocado mousse with unsweetened cocoa powder, honey, and heavy cream |
5 |
Smoothie with almond milk, unsweetened kefir, spinach, avocado, and a tablespoon of chia seeds |
Creamy cauliflower soup with steamed cauliflower, heavy cream and garlic |
Pumpkin spice smoothie with almond milk, cooked pumpkin puree, keto protein powder, and chia seeds |
6 |
Smoothie with almond milk, unsweetened kefir, berries, and a scoop of almond butter |
Green keto smoothie with unsweetened almond milk, spinach, avocado, and a scoop of protein powder |
Keto vegetable soup with bone broth, olive oil and diced broccoli and carrots |
7 |
Smoothie with almond milk, plain Greek yogurt, spinach, avocado, and a tablespoon of hemp seeds |
Keto chia seed pudding with almond milk, honey and berries |
Keto broth with Mushroom and thyme, olive oil and garlic |
As the table shows, smoothies are one of the basic drinks and most favorable parts of the Keto Liquid Diet plan. Let’s learn about some of the delicious smoothies you can make to meet your nutrients in this diet.
Liquid Keto Diet-Friendly Smoothies
Here’s a table of 5 Keto Liquid Diet-friendly smoothies with nutritional values and ingredients [37].
Smoothie | Ingredients | Calories | Carbohydrates | Sugar |
Green Smoothie with Avocado |
1 cup almond milk, 1 cup spinach, 1/2 avocado, 1 scoop keto protein powder, 1 tablespoon MCT oil |
372 |
6 |
1.2 |
Chocolate Peanut Butter Smoothie |
1 cup almond milk, 1/2 cup unsweetened cocoa powder, 1/2 cup unsweetened almond butter, 1 scoop keto protein powder |
628 |
21 |
3.3 |
Berry Smoothie |
1 cup unsweetened almond milk, 1 cup mixed berries, 1 scoop keto protein powder |
200 |
20 |
13 |
Coconut Avocado Smoothie |
1 cup unsweetened coconut milk, 1/2 avocado, 1 scoop keto protein powder |
265 |
6 |
2.2 |
Fruity and Creamy Smoothie |
1 cup unsweetened almond milk, 1/2 cup mixed berries, 1/2 cup unsweetened Greek yogurt, 1 scoop keto protein powder |
225 |
15 |
9.5 |
Along with controlling carbs and sugar intake, you should also make sure to eat enough fiber and protein.
Fiber and Protein on The Keto Liquid Diet
You can find how much protein you need per meal and day in the following table based on your weight. Also, you can use this free Ideal Weight Calculator to check your ideal weight based on protein according to different scientific formulas.
Additionally, you can use the following table to check how much protein you should consume based on your height:
Height (cm) | Women (grams) | Men (grams) |
<163 |
90 |
105 |
163 - 170 |
100 |
110 |
171 - 178 |
110 |
120 |
179 - 188 |
120 |
130 |
>188 |
130 |
140 |
Please note that these numbers are not personalized and can change based on certain conditions and goals. For example, if you want to lose fat mass while building or maintaining lean mass, it’s better to add between 1.6 g/kg and 2.0 g/kg protein [38].
People who are underweight or healing from illness, injury, or surgery can add more than 2.0 grams of protein per kg of body weight [39].
Also, for those who follow ketogenic diets for therapeutic purposes, like managing certain cancers, it’s better to reduce the daily protein intake to between 1.2 and 1.5 grams per kg of body weight [40].
Additionally, 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. But you can add fiber-rich ingredients like chia seeds to your shakes and smoothies to reach this amount.
Summary
The Keto Liquid Diet can be one of the most effective diets, only if you have a good meal plan that provides every necessary nutrient for your body to push it into the state of ketosis. Just make sure to consume enough protein and fat and limit carbohydrates and sugar in liquid foods.
Also, it’s best to consult with a healthcare professional before starting this diet to make sure this diet will help you achieve your health and fitness goals without significant side effects.