There are many weight loss methods out there you can hear like Eat clean, Atkin diet, Paleo, Keto … but the common point of these methods is to reduce the calories on your daily food.
However, there is a method to lose weight out of food, which can be said to be quite harsh, reducing water in your body within hours.
Because our bodies have a water ratio of over 70%, losing water in your body means you will lose weight but is this weight loss method safe and worth it?
For those of you who want to lose weight, fasting is almost one of the popular ways.
However, today we will talk about a small branch of this method, is water fasting method!
Let’s find out about the pros and cons and how to make this water fast!
Surely many of you will be quite surprised when you hear the term Water Fasting, but it is actually a more or less popular method in foreign countries.
It is simply fasting to drink water for a certain period of time to reduce the calories only.
It sounds simple, but you need to know what benefits it has and what harms it can prevent and ensure the best health in the sharing section right below! Now BellyFatZone invites you to refer to this article together!
Answer all about weight loss method of Water Fasting
Fasting, a method of restricting the amount of food you eat a day, has been used worldwide for hundreds of years.
And the method of water fasting has also become popular in recent years as an effective way to lose weight.
Many scientific studies have shown that fasting just drinking water will bring some health benefits.
It can help reduce the risk of chronic diseases and stimulate autophagy – a process in which the cells eat their own components and regenerate themselves.
This shows you that research on this water fasting method is still minimal. The most comprehensive and comprehensive review is that it contains too many health hazards and is not suitable for everyone.
What is water fasting?
Water Fasting is a fasting method that only drinks water to help deficit calories, release toxins to help lose weight, detox. Water Fast usually lasts about 24-72 hours.
Do not apply this method longer without a nutritionist nearby.
Here are some of the reasons many people tend to go on a drinking spree:
- According to some religious occasions
- To lose weight
- Help detox detox
- Prepare for a course of treatment.
The main reason many people try to apply this water fasting mode is also because of some of its benefits.
That’s because a few scientific studies have demonstrated a link between a water fast and some positive health effects. It even helps reduce the risk of cancer, cardiovascular disease, and obesity.
Some popular diet methods such as lemon purification are modeled from the water fast.
The purification method with lemon only allows you to drink a mixture of lemon juice, water, and pure honey about a few times a day, for about 7 days.
However, the water fasting method has too many dangers and can cause many health problems if applied too long.
In a nutshell: Water Fasting is a fasting method not to eat anything, except drink water.
It helps reduce the risk of chronic diseases, but there are still too many health risks.
Read more: Should We Lose Weight By Skipping Dinner?
How to perform water fasting?
There is no scientific guide to fasting and drinking, only weight loss.
However, there are still some groups/communities that apply this method without a doctor’s supervision. These are people in the group suffering from gout, obesity type 1 and 2, eating disorders …
If you’ve never used this method before, take the 3-4 days to try it out. You can do this by eating small servings at each meal or eating one serving a day.
Water Fast (24-72 hours)
During the Water Fasting method, you are not allowed to eat or drink anything except water.
Most people drink 2-3 liters of water daily during the procedure. Some people will feel very tired or dizzy and don’t want to work or drive because of anxiety causing accidents.
Post-Fast (1-3 days) – After done
After doing this method, you should not hurry to eat a big meal immediately. This is because it makes the body and stomach feel uncomfortable.
Instead, immediately drink a glass of protein smoothie, fruit or eat many small meals in 1 day. Start with big, large meals as soon as your body is comfortable.
This stage usually only lasts about 1 day, but anyone who has applied the water fast method for 3 days or more may need up to 3 days to make some adjustments before the body really gets used to eating—big meals.
In short: The water fast mode usually lasts 24-72 hours and is followed by the post-fast phase.
If you are new to this method for the first time, you will need to spend 3-4 days to prepare yourself mentally and physically to get ready to enter the stage of not eating at all, by cutting down your diet gradually or Try 1 part fast for 1 day.
The benefits of Water Fasting
Water Fasting or fasting just drinking water can bring many health benefits.
1. Promote the Autophagy process
Autophagy, or phagocytosis, is the process by which the aging components of your body’s cells break down and regenerate.
A few studies have shown that autophagy can help protect the body from cancer, dementia, or cardiovascular disease.
For example, autophagy prevents the damaged parts of cells from accumulating – a cause of cancer. This helps prevent cancer cells from having a chance to grow and spread.
2. Helps lower blood pressure
Studies have shown that a well-supervised water fast process helps people suffering from high blood pressure to reduce blood pressure to a normal level.
In another study, 68 people with high blood pressure near the maximum threshold had applied the water fasting method for nearly 14 days, under the strict supervision of scientific experts.
After finishing this water fast process, 82% of these people saw their blood pressure drop to the most normal level (120 / 80mmHg).
Besides, the mean blood pressure index ranges at 20mmHg for systolic blood pressure and 7mmHg for diastolic blood pressure.
In another study, 174 people with high blood pressure applied water fasting for 10-11 days. On the last day of this test, 90% of the participants had blood pressure lower than 140 / 90mmHg – the limit for diagnosing high blood pressure.
Unfortunately, there are no human studies on the short duration of 24-72 hours of applying Water Fasting and blood pressure.
3. Help improve insulin and leptin
Insulin and leptin are important hormones that affect the body’s metabolism. Insulin helps the body store nutrients from the bloodstream, while leptin helps the body feel full.
Studies have shown that water fasting can help the body become more sensitive to leptin and insulin. The stronger this sensitivity is, the more effectively these hormones will function.
For example, when the body is more sensitive to insulin, it will lower blood sugar levels more effectively.
Meanwhile, when the body is sensitive to leptin, the body will control hunger and reduce the risk of obesity.
4. Reduce the risk of chronic diseases
There is some scientific evidence to suggest that a water-free diet can help reduce the risk of chronic diseases, such as obesity, cancer, and cardiovascular disease.
In one study, 30 adults applied the water fast method for 24 hours.
After the end of this process, the cholesterol and triglycerides index greatly decreases. Note, these are the two components that cause cardiovascular disease.
Several animal studies have demonstrated that water fasting may protect the heart from the effects of free radicals.
Free radicals are unstable molecules, which can damage parts of healthy cells. That is the cause of many chronic diseases.
Note that only a few studies have demonstrated the positive effect of water fasting on humans.
The dangers of doing Water Fasting
Although this method has some significant benefits, the health risks are too many.
1. Lose weight ‘WRONG.’
Because this process limits the number of calories you absorb, you will lose weight very quickly.
Indeed, studies have shown that you can lose up to 1 kg/day in 24-72 hours of using this method. However, most of the weight you lose comes from water, carbs, and even muscles.
The water fast process can leave you dehydrated. This is because 20-30% of your daily water intake comes from the food you eat.
If you drink an equal amount of water every day, you probably won’t get enough water every day without eating food.
Symptoms of dehydration include dizziness, vomiting, headache, constipation, high blood pressure, etc. To avoid this risk, you need to drink more water than usual.
3. orthostatic hypotension (Orthostatic Hypotension)
This is a popular method for those who are using the fast water method. This is a symptom of a sudden drop in blood pressure, which occurs when you suddenly get up and can cause you to be dizzy or even faint.
If you experience orthostatic hypotension while you are on a fasting diet, you should avoid driving or operating heavy machinery.
If you are applying water fast and you notice these symptoms, you should not apply them anymore.
4. Making other illnesses worse
Although this method is quite short, what it causes is not small. Those who are treating the disease should consult a physician before applying water fasting:
- Gout: This method increases the production of uric acid, a cause of gout.
- Obesity: Water Fasting can have negative effects on people with type 1 and type 2 obesity.
- Eating disorders: There is a small amount of scientific evidence that water fasting can stimulate eating disorders.
Water fasting results in 3 Days of Water Fasting (NO FOOD FOR 3 DAYS!!)
Can the Water Fasting method help burn fat?
Water Fasting is not an effective way to burn fat. Although it may help you lose weight quickly, most of the weight you lose will come from water, carbs, and muscles rather than fat.
Besides, this method has too much potential for health problems.
If you really want to lose weight, it is best to immediately refer to the article guiding how to lose weight science.
Although there is a small amount of information that proves that Water Fasting is very good, you don’t want too many health risks!
Hopefully, the information above has helped you gain some more knowledge about “water fasting tips lose weight” and bring some small value. Please share this article if you feel it useful. Thanks!