Imagine going for days without eating, only drinking water! It seems like an impossible feat, especially for food enthusiasts, but water fasting is becoming a trend. Some people view water fasting as a quick and simple weight-loss method. A recent study by the University of Illinois Chicago published in the Nutrition Reviews journal found that water fasting may indeed aid in weight loss. However, the duration one can enjoy these benefits remains unclear. Researchers also identified other health benefits of water fasting, but noted potential side effects as well!
To understand if water fasting is advantageous for weight loss, Health Shots consulted with senior nutritionist Anju Mohan from Amrita Hospital.
What is Water Fasting?
Mohan explained that fasting has garnered significant attention in the nutrition realm in recent years. People are increasingly interested in various dietary practices ranging from Mediterranean and ketogenic diets to calorie restriction and water fasting. Fasting essentially involves choosing not to eat or drink certain foods or abstaining from all food and beverages. Water fasting specifically refers to abstaining from food for consecutive days while consuming only water.
Benefits of Water Fasting
The most significant change observed during fasting is weight loss. When you voluntarily refrain from eating for a period, you naturally consume fewer calories. Over time, this can lead to weight loss. Experts explain that since the body does not receive any calories from external sources, it begins to utilize its stored energy reserves such as glycogen (stored carbohydrates) and fat to meet its energy demands. Thus, weight loss occurs during water fasting as the body primarily relies on stored fat for energy.
As the body depletes its glycogen reserves, it initiates the breakdown of fat cells through a process known as lipolysis. This releases fatty acids which are then converted into energy to fuel the body. Therefore, water fasting aids in weight loss because the body predominantly utilizes stored fat for energy during fasting.
Side Effects of Water Fasting
When fasting, especially for extended periods, inadequate water intake can lead to dehydration. Adequate hydration is crucial for the proper functioning of various body systems including digestion, circulation, and temperature regulation. Thus, it's recommended to drink 2 to 3 liters of fluids daily. Mohan advises that sufficient fluid intake helps maintain hydration levels and supports overall bodily functions. By keeping adequately hydrated, you may reduce the intensity of hunger pangs, making it easier to adhere to fasting regimes.
However, there are potential health issues associated with prolonged water fasting:
Electrolyte Imbalance
Starting water fasting reduces the intake of essential minerals, including potassium and sodium, crucial electrolytes for various bodily functions. Without proper electrolyte supplementation or medical supervision, prolonged fasting may lead to electrolyte imbalances such as hyponatremia (low sodium levels) or hypokalemia (low potassium levels).
Reduced Blood Volume
Another concern with prolonged water fasting is reduced blood volume, meaning less circulating blood in the body. Decreased blood volume impairs the body's ability to deliver oxygen and nutrients to tissues and organs, leading to compromised function. This can result in dizziness and ultimately symptoms like increased heart rate, low blood pressure, fatigue, and mental confusion.
The Secret to Sustainable Weight Loss
While water fasting aids in weight loss, achieving long-term success and maintaining a healthy weight requires more effort. Here’s what you need to do:
Nutritious Diet
Adopt a balanced diet including fruits, vegetables, lean meats, whole grains, and healthy fats from natural and unprocessed foods. Mohan emphasizes portion control and aiming for a calorie deficit.
Regular Physical Activity
Engage in activities like walking, jogging, swimming, and strength training to burn calories and promote metabolism.
Change Weight Loss Habits
Adopt healthy lifestyle changes such as mindful eating, stress management, adequate sleep, and addressing emotional eating habits. These changes will help you lose weight and sustain it in the long run.
Different fasting methods may be more effective for some individuals than others, but sustainable weight loss should always be the goal.
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