How much weight can you lose on Master Cleanse recipe?
Losing weight is a goal for many people. Some turn to extreme diets like the Master Cleanse to try to lose weight quickly. But how effective is the Master Cleanse for weight loss? And is it safe?
What is the Master Cleanse?
The Master Cleanse, also known as the Lemonade Diet, is a liquid fast used for quick weight loss. It was created by Stanley Burroughs in the 1940s and regained popularity in the 2000s after being promoted by celebrities.
The Master Cleanse involves drinking 6-12 glasses per day of a lemonade concoction for 10 days straight. The lemonade consists of:
- 2 tbsp fresh squeezed lemon juice
- 2 tbsp grade B maple syrup
- 1/10 tsp cayenne pepper
- 8 oz water
In addition to the lemonade, participants can drink herbal laxative tea at night and salt water flushes in the morning. No other food or drinks are allowed on the cleanse.
Proposed Weight Loss on Master Cleanse
Proponents of the Master Cleanse claim you can lose up to 2 pounds per day and rid your body of toxins. However, there is very little scientific evidence to back up these claims.
The Master Cleanse is essentially a juice fast. By consuming a very low calorie liquid diet, your body goes into ketosis. This causes you to lose weight rapidly in the form of water, carbohydrate stores, and waste products.
Most of the weight lost on the Master Cleanse is not from fat. It’s from water weight and lean muscle mass. As soon as you resume normal eating, you will likely regain all the weight back.
Here is an overview of the proposed weight loss on the Master Cleanse diet:
| Time Period | Expected Weight Loss |
|---|---|
| Days 1-2 | 2-5 lbs (water weight) |
| Days 3-5 | 1-2 lbs (body fat/muscle mass) |
| Days 6-7 | 1 lb (body fat/muscle mass) |
| Days 8-10 | 1 lb (body fat/muscle mass) |
| Total | 5-10 lbs |
As you can see, the majority of weight lost on the Master Cleanse is during the first few days when your body releases stored water. Fat and muscle loss is lower and decreases over time.
Is the Master Cleanse Safe?
While quick weight loss may tempt some dieters, the Master Cleanse has many risks and downsides:
- Nutritional deficiency – The lemonade lacks protein, healthy fats, and adequate vitamins and minerals. This can lead to nutrient deficiencies over 10 days.
- Muscle loss – The diet provides inadequate protein to maintain muscle mass, resulting in breakdown of muscle tissue.
- Low energy – Such low calorie intake can leave you feeling exhausted, dizzy and irritable.
- Hunger pangs – Going cold turkey off regular meals usually leads to intense hunger and cravings.
- Dehydration – The salt water flushes and laxative tea can cause dehydration and electrolyte imbalances.
- Weight regain – Most dieters regain all the weight back as soon as they resume normal eating.
The Master Cleanse may also be unsafe for people with diabetes, heart conditions, or those on medication.
Prolonged juice fasts longer than 3 days should only be done under medical supervision. Yet most followers of the Master Cleanse do it solo without consulting a doctor.
Healthier Alternatives for Weight Loss
For safe, sustainable weight loss, you are better off eating real whole foods and participating in regular exercise. Here are some healthier alternatives:
- Balanced calorie deficit – Aim to cut out 500 calories per day from your maintenance level through diet and exercise. This equals about 1 lb weight loss per week.
- High protein diet – Eat 0.5-1g of protein per pound of body weight to help retain muscle mass when losing weight.
- Strength training – Lift weights 2-3x a week to strengthen muscles so they are not lost during calorie deficit.
- Cut empty calories – Reduce added sugars, refined grains, fried foods, and sugary drinks that provide calories without nutrition.
- Fill up on fiber – Eat more vegetables, fruits, beans, lentils, whole grains to provide fiber that keeps you full.
- Portion control – Use a food scale and measuring cups to get single serving sizes of foods to avoid overeating.
The key is to make changes you can stick to long-term, not just a temporary quick fix. Gradual sustainable weight loss results in losing more fat, retaining muscle, and keeping the weight off.
Conclusion
The Master Cleanse diet promises quick weight loss of up to 2 lbs per day. However, the majority of the weight lost is water and lean muscle tissue, not body fat.
This extreme low calorie liquid diet can be unsafe for up to 10 days due to nutritional deficiency, muscle wasting, dehydration, and hunger. Most of the weight comes back once you resume normal eating.
For safe effective weight loss, use a modest calorie deficit, high protein intake, strength training, and real whole foods. This results in losing more fat than muscle so the weight stays off long-term.
The Master Cleanse may help you drop pounds rapidly, but it is an extreme and temporary solution. For better health and keeping the weight off, opt for more sustainable weight loss methods.