If you are trying to lose weight, then you must have come across various diet plans that keep circulating on the internet. Water fasting is one of them. In this article, we will discuss the benefits as well as the risks of water fasting for you. Read on to find out everything that you need to know about water fasting.
In This Article:
- What is Water Fasting?
- Benefits of Water Fasting
- How to Perform Water Fasting
- Are there any Risks Associated with Water Fasting?
What is Water Fasting?
Water fasting is a diet form that restricts any form of dietary intake that isn’t water or water-based. This form of diet is usually not recommended by doctors due to the imbalance it can create in your body. If you are planning to partake in water fasting treatment plan, then you must ensure to check where you are in terms of your health, then consult a certified nutritionist and a medical professional.
Benefits of Water Fasting
Weight Loss
Water fasting is considered a great way to lose weight provided it is done correctly. You can observe this fast once every seven days. Never lose more than a kilo per week, as that can cause major immune system issues.
Detox
A day-long water cleanse detoxifies your liver, kidney and bladder. Doing this is risky and must be done under medical supervision.
Eases the Stomach
A water-fast hydrates your body during food poisoning or any food-related or gut-related issues. It is essential to add effervescent supplements and ion supplements in the water for the benefits.
Can Help Lower Blood Pressure
Medically supervised water fasts that are done in a safe environment can be extremely beneficial for people with borderline or high blood pressure. This is still risky, and must be approached with care.
Improves Insulin Sensitivity
Water fasting can also help balance sugar levels and insulin production. During a-water fast, your body’s metabolism increases. Insulin is essential as it stores minerals in your body. This also helps your body maintain leptin levels, which helps your body feel full.
How to Perform Water Fasting
24-72 Hours
This is the ideal amount of time to actually follow a water fast. While you can do a 5 day fast from water, after 72 hours most doctors recommend you slowly resume your normal diet before attempting a water fast again, with a gap of at least 10 days in between. Never attempt a water fast without informing your medical care advisors and never try it when on sensitive medication.
Post Fast
While it is important to carefully monitor water-fasting results, it is also important to remember that these results vary from person to person. Do not try forcing results onto your fast and overextending yourself during the fast. That can become dangerous. Please consult your doctor during the fast regularly. Also, don’t break your fast with a big meal; instead, opt for smoothie bowls or small, healthy snacks instead.
Are there any Risks Associated with Water Fasting?
Like with any mineral restrictive or nutrient restrictive diet, water fasting can have risks, and if done incorrectly, these risks could be major. Here are a few examples:
- It could lead to major vitamin deficiencies.
- The lack of any other nutrients can cause mineral deficiencies.
- The lack of complex carbs can lead to an unhealthy loss of weight and a drastically weaker immune system.
- The lack of healthy fats could lead to a ketogenic breakdown of fats that can be harmful to your body.
- With no probiotics coming from natural foods and no probiotics, your gut could become imbalanced.
- The lack of sufficient nutrition can lead to dizzy spells.
- The lack of protein can cause muscle and limb pain.
- Water fasting restricts you from ingesting minerals important in cholesterol breakdowns, which can cause cholesterol problems and lead to heart disease.
- Prolonged water fast can lead to thyroid dysfunction.
- Water fasts can pressure your bladder a lot which can lead to utis.
- This kind of fast can lead to major hormonal disorders.
- Water fast can ironically, dehydrate you. When you drink too much water it is forced out of your body. It’s fibre that is gained from your daily diet which retains the required amount of water. The food you eat generally also accounts for 30% of your water. The restriction of this leads to dehydration.
Remember, any diet that is not balanced cannot work in the long term, so never attempt to begin these tasks without researching it thoroughly and getting clearance from your healthcare professionals. Before starting this diet, please inform your doctor about all the medications you may be on and any pre-existing conditions you may be facing. If your doctor advises against the fast, do not force the diet against medical advice.
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/pmc5819235/
https://pubmed.ncbi.nlm.nih.gov/35334843/
