This is very calorie restrictive diet and food source is practically – protein blend powders. Real food is real food, no matter what supplement companies are saying, but since competition between supplement companies is very strong, protein supplement powders are constantly being improved.

This kind of a diet is hard diet and transition on and off must be slow. Take at least one week to go from your normal diet to liquid diet by gradually replacing your normal daily meals with shakes. When going on diet, decrease your calories daily having in mind your starting daily calories (before transition) and your aimed calories on Liquid Diet. Also, when going off from Liquid Diet, take at least one week to gradually replace your shakes with normal, healthy solid food meals. When going off diet, increase calories during this week, but not much – up to 500 kcal per day per week for heavier (100+ kg) athletes.

For example, if you where consuming 4000 kcal on training days and 3300 kcal on non training days (4000/3300 kcal) before Liquid Diet and your goal is 2500/2000 kcal on Liquid Diet, then your should take at least one, preferably two weeks to transition on the diet. During single week transition, you will consume around 3300/2600 kcal. During two weeks transition, you will consume around 3500/2800 kcal in the first week and around 3000/2400 kcal in the second week. Similar calories should be consumed when going off the diet, having in mind changed body mass and of course, your goals.

When going off the diet you experience increase in body weight, it is mostly due to retained water and carbs, not newly accumulated fat. Transition on and off should last at least one week each, but if you can smooth that transition, then 2 weeks on and off are preferred way. With 4 weeks on liquid diet, that is 6-8 weeks and in those 6-8 weeks heavier people can lose up to 15-20 kg (they must be really fat at the beginning to actually have 15-20 kg to lose). 12 – 15 kg fat loss is normal for these 6-8 weeks, with almost no muscle lost. Muscle gains are possible for beginners or if you can afford having 5g of powdered per every shake every day, than muscle gains are possible if calories are not too restricted. But, when you are on a hard diet like this one, focus yourself on fat loss and retaining as much muscles as possible.

Most often we recommend Carbohydrate Cycling Diets as diet before and after Liquid Diets. After all, most trainees wanting to keep bf% (body fat percentage) around or less than 10% must cycle carbs (especially 35+ year old endomorphs). On Carbs Cycling Diets, carbohydrates are mostly consumed before and after workouts and during rest of the days, trainee eats foods low in (simple) carbs and rich in proteins, healthy fats, fibers, complex carbs etc.