Fasting is a state of limiting or avoiding food intake that has been practised for ages. Most people adopt different modes of fasting to shed weight and attain their fitness goals. But have you heard of water fasting? This method has become popular recently as a quick means of losing weight.

Water fasting is a type of fast that avoids everything except water. A few studies have revealed that water fasting could have some positive effects on health, such as lowering the risk of chronic disease and triggering autophagy, a process that assists the body in breaking down and recycling worn-out cells. That said, there are very few human studies on water fasting, and it also comes with potential side effects and is not suitable for all.
water fast

Dive into this article to learn how water fasting works, its benefits, and its side effects.

What Is Water Fasting?

Water fasting involves refraining from eating food while continuing to drink water constantly. This fasting method usually lasts 24 hours to three days or more and is used to lose weight and enhance overall physical health.

Though there are certain claims of incentives from water fasting, research on this practice is very limited. It is important to seek advice from a healthcare provider before starting a water fast as a weight loss strategy.

Some of the reasons why people try water fasting:

  • Religious
  • To shed weight
  • Detox
  • Health benefits
  • Preparing for a medical procedure

The key reason why people try water fasting is to augment their health.

Research has shown that water fasting offers impressive health merits, including a lower risk of certain types of cancers, cardiovascular disease, and diabetes. Moreover, popular diets like the lemon detox cleanse are framed after the water fast.

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How To Start Water Fast?

There are no specific guidelines on how to begin water fasting. Also, several groups of people should not water fast without proper medical guidance. This includes those with diabetes, eating disorders, gout, elderly people, pregnant women, and children.

If you have never tried water fasting, it is ideal to start by preparing the system for 3 to 4 days without food. You can go about this by having smaller portions at every meal or by partially fasting a day.

Also Read: 5 Reasons How Drinking Plenty Of Water Can Help In Your Weight Loss Journey

Water fast (24–72 hours)

During a water fast, you are not supposed to eat or drink anything besides water, and most people drink 3 litres of water per day.

The water fast usually lasts 24-72 hours, and due to its health risks, you should not fast for more than this duration without proper medical guidance.

A few people may feel tired or dizzy during a water fast and may want to restrict themselves from doing heavy work and driving to avoid causing an accident.

Post-fast (1–3 days)

After the water fast, you should limit the urge to eat a heavy meal. Eating a large meal immediately may result in discomfort and uncomfortable symptoms. It is best to end the fast with a wholesome smoothie or smaller meals. You can start having larger meals throughout the day as you feel comfortable.

The post-fast phase is very important after longer fasts, as this may increase your risk of refeeding syndrome, a potentially lethal health condition in which the system undergoes rapid changes in fluid and electrolyte levels. This stage normally lasts for a day, but people who fast for 3 or more days may require 3 more days for the system to feel comfortable eating heavier meals.

Incredible Health Benefits Of Water Fasting

Promotes Autophagy

Autophagy is defined as a process where old parts of the cells are broken down and recycled. Several studies conducted in animals revealed that autophagy may help safeguard against diseases like cancer, Alzheimer’s, and heart disease. However, very few human studies on water fasting, autophagy and disease prevention. More research is needed.

Also Read: How Much Water Is Enough? Is Bottled Water Safe? Here Are Some Cool Water Facts

Regulates Blood Pressure

Research reveals that longer, medically guided water fasts may help people with high blood pressure manage their blood pressure under control. Water fasting has also helped to reduce LDL cholesterol levels and ease inflammation.

Improves Insulin Sensitivity

Insulin and leptin are key hormones that are vital to the body’s metabolism. Insulin assists the body in preserving nutrients from the bloodstream, while leptin aids the body in feeling satiated. Some studies show that fasting water can make the body more sensitive to leptin and insulin and make them more effective in performing bodily functions. For instance, being insulin sensitive means the body is more efficient in lowering its blood sugar levels, while leptin sensitivity could help the body process hunger signals, keep you satiated and reduce weight.

Potential Side Effects

Promote To Lose The Wrong Type Of Weight: As water fast totally restricts calories, you may lose a lot of weight very fast. Unfortunately, a lot of the weight one loses in the beginning may be from water, carbs, and just a small amount of muscle mass.

Dehydration: Though it may sound strange, fasting for water can dehydrate you. This is because only 20-30 % of your water intake comes from the foods you eat.

Orthostatic hypotension: Dehydration caused due to water fasting can result in orthostatic hypotension. When you stand suddenly up, your blood pressure drops, which can make you confused, dizzy, and at risk of fainting.

 

References:

Is Water-Only Fasting Safe?

Ewa Ogłodek, MD, PhD1,2 and Wiesław Pilis, Prof.2

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8369953/

The Effects of Prolonged Water-Only Fasting and Refeeding on Markers of Cardiometabolic Risk

Eugene Scharf,1,* Evelyn Zeiler,2 Mackson Ncube,2 Patricia Kolbe,2 Su-Yeon Hwang,2 Alan Goldhamer,2,3 and Toshia R. Myers2

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8951503