Liver Shrinking Diet: Does Cheating Prevent Weight Loss?

The Liver Shrinking Diet: An Overview

The liver shrinking diet, also known as the low-calorie rapid weight loss diet, is a strict short-term eating plan claimed to help you lose large amounts of weight quickly. It involves drastic calorie restriction to "shrink" or reduce the size of your liver to speed up weight loss. But is it safe and effective? And can cheating or moderate calorie intake still lead to liver and weight reduction?

What is the Liver Shrinking Diet?

The liver shrinking diet typically follows these guidelines:

• Very low daily calorie intake - 500 to 800 calories per day
• High protein foods - lean meats, eggs, nonfat dairy
• Low carb - less than 50g net carbs daily
• Low fat - minimal added fats or oils
• Vegetables only for carbs - no grains, fruits, sugars
• 64+ oz water daily - herbal tea allowed
• No alcohol
• Multivitamin recommended

It is an extremely restrictive and sometimes called a "crash" diet due to the ultra-low calories. The duration can range from a few days to several weeks. The claim is it will shrink an enlarged liver while producing rapid weight loss of up to 1-2 lbs per day.

Does the Liver Really Shrink and Speed Weight Loss?

The concept behind the liver shrinking diet is that strictly limiting calories will deplete glycogen stores in the liver. Glycogen binds with water, so releasing it leads to loss of water weight. Less glycogen and water in the liver reduces its overall size, allowing it to function more efficiently.

In reality, there is limited evidence that severe calorie restriction substantially or persistently shrinks the liver. Weight loss occurs mostly from loss of body fat and muscle mass. Any reduction in liver size is modest and temporary, returning to normal when you resume normal calorie intake.

Potential Benefits of the Liver Shrinking Diet

Proponents claim the liver shrinking diet provides these benefits:

Fast initial weight loss

Due to depleted glycogen and associated water loss, very low calorie diets can lead to significant weight loss in the first week. However, most of this initial weight shed is water and carbs, not fat.

Reduced liver fat

For those with a fatty liver, extreme calorie restriction may help reduce liver fat content to some degree. But weight and fat often reaccumulate once normal eating resumes.

Blood sugar management

Severely limiting carbs can lower and stabilize blood sugar levels in the short-term for some people, like those with prediabetes.

Jump starts weight loss efforts

Psychologically, seeing fast initial results can motivate some people to stick with a weight loss plan long-term. But motivation often diminishes once the scale stops dropping rapidly.

Risks and Downsides of the Liver Shrinking Diet

Despite some potential upsides, the liver shrinking diet has considerable risks and drawbacks:

Nutrient deficiencies

Consuming so few calories makes it impossible to obtain adequate nutrition. Vitamin, mineral, fiber and protein deficiencies can develop over time.

Gallstones

Rapid weight loss increases the risk of gallstones that can cause pain, nausea, and require surgical removal.

Fatigue and weakness

Ultra-low calorie intake often causes physical and mental fatigue, reduced alertness, and muscle weakness.

Headaches

Headaches are common side effects on very low calorie diets due to effects on blood sugar and hydration.

Constipation

With little fiber in a low-carb, low-calorie diet, constipation frequently occurs.

Loss of muscle mass

These diets lead to breakdown of fat free mass and muscle, not just body fat. This can lower metabolism.

Weight regain

Due to unsustainability, weight is rapidly regained when normal eating habits resume. Yo-yo dieting may also slow metabolism.

Disordered eating risk

Restrictive dieting raises the risk of developing unhealthy relationships with food and body image issues.

Does Cheating Undermine the Liver Shrinking Diet?

With an ultra-restrictive short-term diet like the liver shrinking plan, perfection is nearly impossible. But does cheating undermine potential benefits?

Impact on initial liver and weight reduction

In the first week or two, even minor cheating can slow initial glycogen-related water weight and liver size reduction. However, minor dietary infractions are unlikely to completely prevent benefits during this short rapid weight loss phase.

Effect on motivation

The psychological motivation from seeing fast early results may diminish if cheating leads to slower than expected initial weight loss. But if lapses are minor, motivation may remain high.

Risk of weight regain

Cheating can make it harder to transition from an ultra-low calorie diet to a sustainable moderately low calorie plan. This increases odds of weight regain when the strict diet ends.

Metabolic slowdown

Research shows intermittent fasting or very low calorie dieting slows metabolism. Cheating lessens these effects by providing occasional calorie spikes and leptin boosts.

Nutrient adequacy

Strategic cheating with nutrient-dense foods can help prevent vitamin, mineral and protein deficiencies from prolonged restriction.

Healthier and More Sustainable Approach

For safe, effective long-term weight loss, registered dietitians recommend a more moderate, balanced calorie-reduced diet instead of an extreme liver shrinking plan. Guidelines include:

500-750 calorie deficit

Reduce your daily calories by 500-750 below your TDEE (total daily energy expenditure) for a 1-2 pound per week weight loss pace. Use a TDEE calculator to find your target.

40/30/30 macronutrient balance

Eat a balanced diet comprised of 40% lean proteins, 30% healthy fats, and 30% smart carbs with fiber.

Fruits, whole grains and dairy

Include smart carbohydrate sources like fruits, whole grains, beans and lowfat dairy for fiber and nutrients.

Portion control

Use portion control, not extreme restrictions, to reduce calories. Weigh and measure servings to stay within daily calorie needs.

Exercise

Engage in 150-300 minutes of moderate exercise like brisk walking weekly to aid calorie burning and retention of lean muscle mass.

Hydration

Drink at least 64 oz water daily to stay hydrated and help manage hunger and cravings.

Supplements

Consider a multivitamin and supplements like omega-3s and vitamin D3 to help prevent nutrient shortfalls when cutting calories.

Making Weight Loss Sustainable Long-Term

Fad crash diets often fail because they are unsustainable. To make weight loss last, focus on lifestyle changes and habits you can maintain lifelong:

Mindful eating habits

Develop mindful eating and activity habits. Eat slowly without distractions, listen to internal hunger/fullness cues, and build physical activity into your daily routine.

Meal planning and prep

Plan healthy meals and snacks for the week ahead and prep items in advance for grab-and-go convenience. Meal prep makes staying on track easier.

Proper nutrition

Focus on proper nutrition to prevent feeling deprived. Eat balanced meals with lean proteins, smart carbs, healthy fats and ample vegetables.

Lifestyle activity

Increase everyday lifestyle activity instead of formal exercise alone. Take the stairs, walk instead of drive short distances, do yardwork, etc.

Stress management

Manage stress through yoga, meditation, massage, socializing, nature walks, etc. Unmanaged stress raises cortisol and hunger hormones.

Accountability and support

See a dietitian routinely for expert guidance, join a support group, obtain family support, and use social media groups to help stay accountable.

The Bottom Line

Very low calorie liver shrinking diets can produce fast initial weight loss, but the results are not sustainable. Severely restricting calories slows your metabolism, leads to loss of lean mass, and often triggers rebound weight gain.

Minor cheating is unlikely to undermine the initial water weight and glycogen reduction phase. But cheating can make maintaining weight loss difficult once you resume normal eating. Focus on developing mindful, moderate calorie-reduced eating habits you can sustain lifelong instead of extreme short-term diets.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.