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Many studies show that water fasting can bring a number of health benefits such as reducing the risk of some chronic diseases and stimulating autophagy (breaking down and recycling old parts of cells). . However, weight loss by fasting also has certain positives and risks.
1. What is water fasting for weight loss?
Water fasting is a type of fast in which you cannot consume anything but water. Each implementation of this method will last from 24 hours - 72 hours.
Some reasons for people to apply this method are:
According to religion; To lose weight ; Detoxify the body; Because of its health benefits; Before having a medical procedure. In fact, some studies have shown that fasting from everything to only water has many health benefits such as: Reducing the risk of certain cancers, heart disease, and diabetes.
Some popular diets simulate water fasting for weight loss such as lemon detox. This type of diet only allows you to drink a mixture of lemon juice, water, maple syrup, and cayenne pepper a few times per day, for up to 7 days. However, water fasting carries many risks and can be very dangerous if applied for too long.
2. Benefits of water fasting to lose weight
2.1. Promotes the breakdown and recycling of old parts of the cell (Autophagy)
Autophagy is a process in which the body's old cells are broken down and regenerated. Several animal studies suggest that autophagy may help protect against diseases such as cancer, Alzheimer's, and heart disease.
Animal studies have consistently found that water fasting promotes autophagy and helps prolong life.
2.2. Hypotension
Patients with high blood pressure when performing this method under the supervision of nutritionists will help reduce blood. In a study of 68 people with high blood pressure who fasted for nearly 14 days under medical supervision. At the end of the fast, 82% of these people had their blood pressure drop to a healthy level (120/80 mmHg or less). In addition, the mean reduction in blood pressure was 20 mmHg systolic and 7 mmHg diastolic.
In another study, 174 people with high blood pressure stayed hydrated for an average of 10-11 days. At the end of the fast, 90% of people reached blood pressure below 140/90 mmHg - the limit used to diagnose high blood pressure. In addition, the mean systolic blood pressure decreased by a significant 37 mmHG.
2.3. May improve insulin and leptin sensitivity
Insulin and leptin are important hormones that affect the body's metabolism. Insulin helps the body store nutrients from the blood, while leptin keeps the body full for longer.
Fasting can make your body more sensitive to leptin and insulin. Greater sensitivity makes these hormones work more efficiently.
2.4. May reduce the risk of certain chronic diseases
There is some evidence that fasting can reduce the risk of chronic diseases such as diabetes, cancer and heart disease. In one study, 30 healthy adults fasted for 24 hours. After fasting, they significantly reduced blood cholesterol and triglyceride levels - two risk factors for heart disease.
Or another animal study has also found that water fasting can help the heart fight damage from free radicals. Free radicals are unstable molecules that can damage parts of cells.
3. Risk of water fasting to lose weight
3.1. Unhealthy weight loss
Water fasting helps you lose weight quickly. According to studies, you can lose 0.9 kg per day by drinking water in 24 to 72 hours. However, this loss of body mass is only from water, carbs and even muscle mass, not fat.
3.2. Dehydrated body
Although it sounds strange, fasting for weight loss can make you dehydrated. That's because about 20-30% of your daily water intake comes from food. If you only drink water but do not eat, your body will not receive enough water.
Symptoms of dehydration that you may experience include: Dizziness, nausea, headache, constipation, low blood pressure. To avoid dehydration, you may need to drink more than usual.
3.3. Lower blood sugar when standing for a long time
Low blood pressure when standing is common in many people performing this method. This condition makes you dizzy, lightheaded, and at risk of fainting.
3.4. Abstaining from water can aggravate some medical conditions
Although the duration of water fasting is relatively short, it can aggravate some conditions such as:
Gout : Water fasting can increase uric acid production. This is one factor that causes gout attacks. Diabetes: Fasting may increase the risk of side effects in type 1 and type 2 diabetes. Eating disorders: There is some evidence that fasting may worsen the disorder. eating like bulimia.
4. Drinking water fasting helps you lose weight?
Like other types of fasting, water-only fasting can help you lose weight. However, it comes with a lot of health risks. Instead of a complete water-only fast, you can do intermittent fasting or alternate days fasting. These methods both help to lose weight effectively and are not harmful to health.
5. How to fast for healthy weight loss
In fact, there is no scientific guide on how to fast for weight loss. Experts recommend that you do not apply this method without the supervision of a nutritionist. Especially for cases such as: People with gout, diabetes (both types 1 and 2), eating disorders, the elderly, pregnant women and children.
If you have never fasted before, you should spend 3–4 days to prepare your body for complete fasting. You can eat smaller portions at each meal or do intermittent fasting during the day.
During the fast, you are not allowed to eat or drink anything but water. Most people will drink 2-3 liters of water per day during the fast. Time lasts from 24 hours - 72 hours.
Some people will feel weak or dizzy. Therefore, in the process of fasting for weight loss, you need to avoid operating heavy machinery and driving to avoid causing an accident.
At the end of this process, you should take measures to fight cravings after 3 days of complete fasting such as:
Drink a smoothie; Eat small meals throughout the day; Eat larger meals throughout the day when cravings decrease. Fasting water to lose weight is not a strange method for those who are suffering from overweight and obesity. However, most of the health benefits of water fasting that have been observed in animal studies will not have the same effect on the human body.
In addition, this method can carry many risks. Therefore, you should consult with nutritionists and consider before doing so.
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Reference source: healthline.com
