Water fasting is a growing health trend, and it has the potential to improve your body’s energy levels, reduce inflammation, and help with weight loss. However, not everyone is comfortable with the idea of spending 24 hours without food, so it’s important to consult a doctor before starting your first fast.
The benefits of water fasting
Aside from weight loss, water fasting is also thought to reduce the risk of heart disease, cancer, Alzheimer’s, and other serious conditions. It also helps clean out damaged cells, improves sensitivity to insulin and leptin, and lowers blood pressure to healthy levels.
Getting started with water fasting
If you’re new to water fasting, start by doing shorter versions of intermittent fasting. These fasts can range from 14/10 to 16/8 and should be done over a period of a few weeks so that you can get used to being fasting for an extended amount of time.
You can use a combination of different types of food to break your water fast, but try to avoid foods that are difficult to digest, like fatty meats, sugary and processed foods, and alcohol. Aim to eat easy-to-digest foods, such as soups, steamed vegetables, low-sugar fruits, and fish.
Drinking enough water is the key to success during a water fast. You should aim to consume at least 3.7 liters of water per day, but you may want to add some salt and electrolytes. This is especially true early in the fast, as you will be sweating a lot and need to keep your fluids high.
Be sure to take in sufficient protein during your fast as well, says Bhatia. She says that because protein is essential for building muscle mass, not consuming it can cause lean muscle wasting during the fast. This can lead to nutrient deficiencies, so be sure to space your water fasts out and consider adding in some form of protein supplementation after each one.
Adding salt and electrolytes to your water is also beneficial, as the process of water fasting can deplete the electrolytes in your body. This can make you feel lightheaded, dizzy, and fatigued, so be sure to replenish them with a salty drink or powder as needed throughout the fast.
Some people find that it’s easier to lose weight during a water fast than a calorie-restricted diet, but this depends on how your body reacts to the fast and how much you consume. According to the CDC, it’s safe to lose up to 1 to 2 pounds per week while doing a water fast, but not more than this.
Losing too much weight while doing a water fast is not recommended, as it can be hard to maintain the weight loss afterward. It is also possible to develop nutrient deficiencies, so it is recommended to space out your water fasts and be sure to include adequate amounts of vitamins and minerals in your diet.
Aside from weight loss, a water fast is believed to improve the health of your heart, kidneys, and liver. This is because the fast removes toxins from your system and increases your body’s ability to detoxify. It can also be helpful for managing a chronic condition, as it can reduce pain and symptoms associated with the illness.
