Fasting has been practised for thousands of years as a method of restricting food intake.
Water fasting is a type of fast in which everything except water is restricted. It has grown in popularity as a quick way to lose weight in recent years.
Water fasting has been shown in studies to have health benefits. It may, for example, reduce the risk of certain chronic diseases and stimulate autophagy, a process in which your body breaks down and recycles old parts of your cells.
However, studies on water fasting are extremely limited. Furthermore, it poses numerous health risks and is not suitable for everyone.
This article provides an overview of water fasting, including how it works, as well as its benefits and risks.
What is Water Fasting?
Water fasting can be done for a variety of reasons, including spiritual, dietary, or medical reasons. A water fast is when a person does not eat and only drinks water.
There is no set time limit for water fasting, but medical advice generally suggests 24 hours to 3 days as the maximum time to go without food.
People have fasted for spiritual or religious reasons throughout history. However, water fasting is now popular in natural health and wellness movements, often in conjunction with meditation.
Is Water Fasting Effective for Weight Loss?
Water fasting, also known as a water cleanse or water detox, is a type of diet in which all food is avoided and only water is consumed for a set period of time. Water fasting supporters claim that it can result in weight loss as well as a variety of other health benefits such as improved digestion, increased energy, and reduced inflammation.
It should be noted, however, that water fasting is a very restrictive and extreme diet that can be difficult to maintain for extended periods of time. It is not a long-term weight loss solution and should not be used by everyone.
There is little scientific evidence to back up water fasting's effectiveness for weight loss. While it is true that fasting reduces calorie intake, it can also result in muscle loss and a slower metabolism, making it more difficult to maintain long-term weight loss.
Dangers and risks of water fasting
Although water fasting has some advantages, it also has some health risks.
Here are some of the dangers and risks associated with water fasting.
1. May Lose the Wrong Type of Weight
You will most likely lose a lot of weight quickly because the water fast restricts calories.
Unfortunately, a large portion of the weight you lose at first may be water, carbs, and even a small amount of muscle mass.
2. May Become Dehydrated
Although it may seem strange, water fast may cause dehydration. This is because the foods you eat account for roughly 20-30% of your daily water intake.
You may not be getting enough water if you drink the same amount of water but do not eat food.
Dehydration symptoms include dizziness, nausea, headaches, constipation, low blood pressure, and decreased productivity. You may need to drink more than usual to avoid dehydration.
Who Should Not Engage in Water Fasting?
Fasting on water is not for everyone. People who should not fast or should seek medical advice before fasting include older adults, children under the age of 18, and those who:
- have an eating disorder
- are underweight
- have heart problems
- have type 1 diabetes
What Should You Expect When You Do Water Fast?
Fasting deprives the body of the fuel it requires, so expect to be tired and run down. A lack of food can also cause people to feel dizzy, weak, or nauseous, so it is critical to eat something if these symptoms are severe.
Getting plenty of rest, sitting down, and avoiding strenuous exercise can all aid in energy conservation. It is normal to feel irritable or tired due to a lack of food, but if someone becomes disoriented or confused while fasting, they should seek medical attention.
Takeaway
Although water fasting may have some health benefits, reducing overall calories is just as effective for weight loss and is likely to be safer. Intermittent fasting, for example, may have more health benefits in terms of lowering the risks of heart disease and diabetes than a long-term water fast for days at a time, and it may be more sustainable.
References
Michelle N. Harvie, October 2010; The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: a randomised trial in young overweight men - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3017674/
Benjamin D. Horne, June 2012; Relation of Routine, Periodic Fasting to Risk of Diabetes Mellitus, and Coronary Artery Disease in Patients Undergoing Coronary Angiography - https://www.ajconline.org/article/S0002-9149(12)00595-4/fulltext
Fasting: How Does It Affect Your Heart and Blood Pressure? - https://health.clevelandclinic.org/fasting-how-does-it-affect-your-heart-and-blood-pressure/
