Ever thought about trying water fasting to kickstart your weight loss, wondering if it truly burns fat or comes with hidden risks? This blog looks at what water fasting is, how it works for weight loss and covers the benefits, risks and what the research says!
What is Water Fasting?
Water fasting involves consuming only water and excluding all other food and drinks. Typically, it lasts for 24 to 72 hours, but it can extend for several more days depending on the individual’s goals. It helps with weight loss by reducing calorie intake, causing the body to use stored glycogen & then fat for energy. It is considered safe but requires the guidance of a health professional if being done for an extended period.
The origins for water fasting for weight loss.
For centuries, people have practiced fasting for religious, cultural, and health reasons. However, it has gained popularity in recent years as a method for weight loss and health benefits. Recent studies have highlighted the potential health benefits of fasting, such as improving metabolic, cardiovascular and nervous system health.
What are the potential benefits of water fasting?
It’s important to understand that research on water fasting is quite limited, but the main benefits generally include:
- Cell Generation: Water fasting can stimulate autophagy, a process where the body breaks down and recycles damaged cells, potentially promoting longevity and reducing the risk of certain diseases.
- Heart health: Some studies suggest that water fasting can lower blood pressure and cholesterol levels in patients with hypertension contributing to better heart health.
- Weight loss: Water fasting can lead to weight loss as the body taps into its fat reserves, reducing overall body fat percentage. Initially, the body uses short-term energy stores in the form of glycogen in muscle tissue and the liver. Each gram of glycogen is stored with three grams of water, known as “water weight.” After depleting these short-term stores, the body begins to utilise fat for energy.
What are the risks and side effects of water fasting?
While there are some potential benefits of water fasting, there are some risks and side effects that include:
- Dehydration: While it may seem ironic that dehydration is a risk of water fasting since you are only drinking water it can still lead to dehydration because of the nutrient and electrolyte imbalances. In a study, some participants were hospitalised after becoming dehydrated just a few days into the fast.
- Short term risks: Dizziness, fatigue, nausea, headache, low blood sugar and sudden drops in blood pressure.
- Muscle mass loss: There is a possibility that some muscle mass may be lost when fasting, however more research is required to confirm this.
- Worsening of medical conditions: Individuals with eating disorders are NOT encouraged to water fast as there is a high chance of worsening their condition.
Balancing the potential benefits against the risks and side effects is essential for deciding whether water fasting is appropriate for you for weight loss.
“In my clinic, one of the most common questions I receive is whether water fasting is effective for weight loss.” Let’s delve into the research to find some answers.
The Research: Real life experiences of water fasting for weight loss
Study 1: An 8-Day Water Fast in Poland
This study, looked at 12 men in Poland, who undertook an 8-day water fast. The findings were quite revealing. Participants experienced significant weight loss. However, the researchers noted both positive and negative effects:
- Positives: The participant’s stress levels were reduced, and their muscle protein levels stabilised, meaning there was no loss in muscle mass.
- Negatives: Despite the weight loss, participants showed symptoms of dehydration, and there were changes in their blood sugar and urine levels.
The researchers concluded that while an 8-day water fast could be safe, extending the fast might pose health risks. It’s important to note that participants were healthy, non-smoking individuals with prior water fasting experience. This data does not necessarily apply to every gender, age, and health status.
Study 2: A 10-Day Water Fast in America
This study focused on 48 overweight and obese male and female participants in America who underwent a 10-day water fast. The results showed decreases in weight, waist circumference, and body mass index (BMI).
However, this study lacked a control group, making it unclear if other factors contributed to these changes.
Interestingly, many participants dropped out due to symptoms like fatigue, headaches, cramping, malaise, heart palpitations, anxiety, vomiting, and panic attacks. These challenges highlight the difficulty of completing a prolonged water fast.
These are just two of many studies that show similar results, but there aren’t any systematic reviews that look at the overall pictures for general weight loss.
The Verdict: Does a Water Fast for Weight Loss Really Work?
The extreme nature of water fasting has limited research on its effects on weight loss. Though water fasting can lead to weight loss, it carries significant risks. Consult your health professional before starting a fast.
Ultimately, although you can lose weight through water fasting, there are safer and more sustainable methods to achieve your weight loss goals. The reality is that the weight lost during short water fasts is “water weight” and little is fat. By making small, realistic lifestyle changes, you can work towards a healthier life and achieve your health goals.
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Written by Israa Kanj (Nutritionist) and reviewed by Fathima Abdoola ( APD, AN)