The world of dieting is constantly evolving, with new trends emerging all the time. One such trend that has gained attention is water fasting.
This article, based on information from Healthline and Medical News Today, will delve into the details of water fasting, exploring what it is, how it’s performed, its potential benefits and risks, and the crucial importance of consulting a healthcare professional before embarking on this dietary approach.
What is Water Fasting?
Water fasting is when a person eats no food and drinks only water. Typically, water fasts last for 24 to 72 hours and should not be extended beyond this duration without medical supervision.
It has become increasingly popular as a quick method for weight loss, spiritual or religious reasons, or to try and combat particular health problems.
How Does Water Fasting Work?
While there are no established scientific guidelines for initiating a water fast, certain groups of individuals should avoid water fasting or should only do so under the supervision of a healthcare professional.
These include:
- Children and adolescents
- Adults over the age of 75
- People who are pregnant or nursing
- Individuals with an eating disorder
Fasting may not be safe or appropriate for:
- Those who are underweight
- Those who have a heart condition or issues with their heart
- Those who have type 1 diabetes
- Those who have uncontrolled migraine
- Those who are undergoing a blood transfusion
- Those who are taking medications
If you’re new to water fasting, it’s advisable to prepare your body for the experience. Experts recommend reintroducing food in small increments after fasting. They also recommend a person prepare their body for this by practicing it before they begin fasting.
This can include dividing food intake into five smaller meals a day — breakfast, lunch, dinner, and two snacks. They also recommend that a person avoid processed foods before and after fasting.
Some say that following a Mediterranean diet can help. This includes eating a diet of whole grains, fresh fruits and vegetables, legumes, and nuts. It also typically includes lean proteins, such as fish, over red meat.
The water fasting process involves two primary phases:
- Water fast (up to 24 hours): During this phase, an individual does not eat or drink anything besides water. Some experts recommend a person consume two to three liters of water daily, especially mineralized water. Due to potential health risks, water fasts should not exceed 24 hours without medical supervision. Healthcare professionals may recommend that a person avoid strenuous and highly physical activities during fasting.
- Post fast: Following the water fast, introducing food to the body slowly is important to prevent developing re-feeding syndrome. This is a serious condition that occurs when there are medical complications due to rapid changes in fluid and electrolyte levels.
Potential Benefits of Water Fasting
Both human and animal studies have suggested several potential health benefits associated with short-term or intermittent fasting:
- May promote autophagy: Water fasting may also help to promote autophagy, which is when the body breaks down and recycles old parts of the cells that can be potentially harmful or dangerous. Autophagy can help with various conditions, including metabolic conditions, neurodegenerative conditions, such as Huntington’s disease, cancers and infectious diseases.
- May help lower risk factors for certain conditions: People with risk factors for certain conditions could benefit from short-term or intermittent fasting due to its ability to aid in weight loss. These include heart disease, high blood pressure, high cholesterol, diabetes, overweight or obesity.
- Other potential benefits: While more research is needed on the exact ways fasting can affect the body, many believe there are other potential benefits than weight loss. These include hormone modulation, ketosis, stress reduction and resistance and inflammation reduction.
Dangers and Risks of Water Fasting
Despite its potential benefits, water fasting carries several health risks:
- May lose the wrong type of weight: Because water fasting restricts calorie intake, rapid weight loss is likely. However, much of the initial weight loss may consist of water, carbohydrates, and even a small amount of muscle mass.
- May experience fatigue and other symptoms: Fasting deprives the body of the fuel it needs, so expect to feel tired and low on energy. A lack of food can also make people feel dizzy, weak, or nauseous, and if these symptoms are particularly bad, it is important to eat something.
- Water fasting may worsen several medical conditions: Children, older adults, and people with conditions, such as eating disorders, should not participate in fasting.
The Importance of Consulting a Doctor
Given the potential risks associated with water fasting, it is crucial to consult with a healthcare professional before attempting it, especially for individuals with pre-existing medical conditions or are planning to fast for longer than 24 hours.
Water fasting is a method of fasting that may have various health benefits. Some believe it can aid in weight loss, stress and inflammation reduction, and hormone modulation. People also believe it may aid in longevity.
However, more research is needed on exactly how fasting affects the body. Options like intermittent fasting may be safer and more beneficial for some people than long term fasting.
Sources:
- Water Fasting: Benefits and Dangers, healthline
- All you need to know about water fasting, Medical News Today
Photo by Bluewater Sweden on Unsplash
DISCLAIMER
This article provides general information and does not constitute medical advice. Consult your healthcare provider for personalized recommendations. If symptoms persist, consult your doctor.
