As an omnivore who likes to drink as much as possible, I’ve found that the best way to stay on top of my fluid intake is to make sure that I’m drinking enough of each food.
This article covers a simple formula for getting a fluid diet in place and some tips to keep you on track.
The good news is that you can drink your way to a fluid intake, and this will help you stay on track with your fluid intake and weight loss goals.
I’ve covered how to make liquid diet foods like ice cream, juice, and smoothies work as a solid source of calories and electrolytes, so I’ll not go into too much detail here about the science behind this technique.
However, the main takeaway is that there are ways to make your liquid diet a solid option.
Here are a few tips that you should know about.
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Tip 1: Drink water as much of it as possible This is a really simple tip, but it’s very important.
If you’re drinking water, you should be drinking plenty of it, but drinking water with a fluid source is a better option.
If your water is cloudy or lacking in electrolytes then drinking water will actually cause your electrolytes to fall, so this tip is especially important for people who are already on a fluid-depleted diet.
Tip 2: Keep tabs on your water intake The more frequent you drink your fluid diet food, the more you’ll want to monitor how much you’re consuming.
Keeping tabs on how much fluid you’re using can be tricky, and it can be easy to miss some of the nutrients in your food that you might be missing.
I often keep a list of liquids I’m consuming in my fridge, and if I’m missing some of those nutrients, I can easily figure out why.
Tip 3: Drink a little more of each liquid type You don’t want to be eating too much water and not enough of electrolytes.
It can be difficult to see when you’re getting enough of the right nutrients, and even harder to track your fluid consumption.
Here’s how to track which liquids you’re eating and what each of them does to your fluid and electrolyte levels.
Tip 4: Keep track of how much of each you’re taking out of your system You can use the same tips from Tip 3 to track how much water you’re going through each day, but with the addition of a simple tracking app like MyFitnessPal or MyFacts, you can track your water consumption and your electrolyte intake from a single account.
Tip 5: Know how much protein you’re actually getting From this basic fluid diet tip, you’ll know which foods you’re most likely getting enough protein from.
Here, I’ll show you how to calculate the amount of protein that you’re missing each day by tracking how many grams of protein each food provides.
To help you figure out how much it’s worth to consume protein, I used the recommended amount of daily protein from the U.S. Dietary Guidelines for Americans.
I used this value of 2.5 grams per kilogram of body weight, and the U and U.K. Dietary Guidance for Women (2013) values of 1.3 and 1.2 grams per kg of bodyweight respectively.
So, if you’re averaging about 1.5 servings of meat and vegetables per day, you’re likely getting 1.25 grams of total protein a day.
Tip 6: Know your hydration status You’ll often be surprised to find out how many calories you’re burning from each liquid that you eat.
You can track how many water ounces you’re sweating out, how many ounces you can take in your mouth, and how many milliliters you have in your body.
If this isn’t clear, just use the calories per gram or millilitre as a guide.
Here is a table of your hydrated fluid consumption for the week, along with your electrolytic balance.
I’ll also show you your water, electrolytes and protein intake, along the way.
Tip 7: Eat more vegetables and fruits When you’re on a liquid-deplete diet, you don’t necessarily want to go for every high-calorie vegetable, fruit, or grain.
You might want to opt for something like a salad instead of a whole meal of those same foods, or you might want a smaller meal of fruit instead of two or three large meals of meat.
If these things are out of the question, you might also want to eat more veggies, such as beans, collard greens, or spinach.
The reason I recommend this is because they’re good for you.
They’re high in protein and carbohydrates, they’re low in calories, and they have a high glycemic index (GI).
You’re more likely to eat carbs in your salad and you’re less likely to get a bad GI for that meal, which can make the whole meal taste better.
If we take this all together,