What is water fasting?
When it comes to the world of wellbeing, water fasting is one of the most popular trends. However, you need to proceed with caution because while it can be helpful in achieving your weight loss goals in a short period of time, it is not a sustainable approach to weight loss or health. It can also put you at risk for some health complications if not done properly.
An overview of fasting with water
As the name suggests, it is basically a type of fasting that restricts all drinks and food except water – no tea, no coffee, no sports drinks, no alcohol and no food.
So what can you expect when you fast with water? It usually takes a day or three. For safety reasons, you should not fast for more than 3 days without proper medical supervision and clearance.
There are no scientific guidelines for fast watering. However, some groups of people are not allowed to water quickly without the supervision of their doctors. These people include the elderly, pregnant, and those with diabetes or gout. People with eating disorders are not advised to water quickly.
If you’ve never tried to fast with water, it is best to spend 3 to 4 days priming your body without food. You can do this by eating small portions at each meal or by fasting a few days a week.
Water Fasting And Its Potential Benefits
There are several potential benefits of fasting, but it is important to note that there is no research on this. It is also unclear whether or not this fast offers the benefit. For example, reducing your sodium or sugar intake over several days can offer some benefits. If you drink regularly, you can get the benefits of not drinking alcoholic beverages for a few days.
Some of the potential benefits of water fasting are:
Lowers blood pressure
Consuming less salt and drinking more water has been linked to low blood pressure levels. You may be able to do both to control your blood pressure.
One study found that medically supervised water fasting was effective for people with borderline high blood pressure. However, in this study, patients fasted for about two weeks, which is longer than the recommended number of days. One to three days may not have the same effect.
Promotes weight loss
If you limit your caloric intake for a day or so, you will likely experience weight loss. But it’s important to remember that this weight loss comes in the form of glycogen and water weight, not your actual fat loss.
Note that it can take several days for your body to start burning fat as it uses up the available energy such as glycogen and glucose first.
Promotes cell recycling
The cell collapses and is recycled every day. This process is known as autophagy, which can play an essential role in preventing heart disease, cancer, and Alzheimer’s disease. Based on animal studies, it promotes autophagy.
Protects against diabetes
One study shows that any type of fast, such as fasting with water, can help improve insulin sensitivity. The main factor in the development of type II diabetes is insulin resistance. Hence, it is possible that short-term fasting with water may reduce the risk of diabetes and improve insulin sensitivity. However, this can only be achieved if done properly.
Water fasting and its possible dangers
Whether you opt for a 2-day or 3-day fast, fasting with water can be beneficial in some ways. However, there are also potential dangers that can be associated with it. One of them is that fasting with water can lead to nutrient deficiencies since you are only drinking water.
Water fasting is also unhealthy for those looking to lose weight. The reason for this is that water fasting for a day or two can help people lose about 2kg, and it’s the kind of weight loss that can’t be considered fat loss. In fact, it’s not a sustainable approach as no food is allowed.
Water fasting can also make certain medical conditions worse. Both long-term and short-term fasting can make certain medical conditions worse because it can lead to a sudden drop in insulin levels, which interferes with a diabetic’s blood sugar regulation. It can also increase uric acid production or cause heartburn due to an increase in gastric acid production.
While water fasting has many potential benefits, such as losing a few pounds, the chances are that those pounds are mostly carbohydrates and water. It takes days of cutting calories before the body begins to burn body fat. However, if you choose to water quickly, you need to be aware of the risks and always consult your doctor before beginning this type of fast.