What is a fast water diet?
It is common among some to follow the so-called fast water diet or water fasting, which is abstaining from eating and drinking except for water, and there is no specific period for the water diet, but medical advice suggests between 24 hours and 3 days as a maximum for the time in which you can stay without food.
Many people believe that this diet has many health benefits, such as weight loss and detoxification, and as we mentioned, there are no scientific guidelines about the duration of the water diet and how, but some continue on the water diet for 24-72 hours, and the fast water diet should not be followed For longer than this without medical supervision, some people may feel weak or dizzy during this time.
As for the subsequent phase of the water diet, it is to resist the desire to eat a large meal, because eating a large meal after fasting may cause unpleasant symptoms, and instead break the fast by drinking juice or eating a small meal,
Then starting to eat larger meals gradually throughout the day, and is considered a phase Post-water diet is especially important if the dieting period is long, to increase the risk of developing refeeding syndrome, a fatal condition in which the body undergoes rapid changes in fluid and electrolyte levels, and the post-water diet phase lasts approximately one day,
But people Those who fast for 3 days or more may need up to 3 days before feeling uncomfortable when eating large meals, and a fast water diet carries many risks and can be very dangerous when followed for a long time.
The benefits and harms of a fast water diet
Is it safe to follow the water diet?
There are no scientifically proven benefits to a water diet, so most nutrition experts advise not to follow this diet, and a fast water diet can not cause harm when followed for a few days for most healthy people provided they are exposed to dehydration,
But fast water diet for long periods may cause many health problems, where the body needs vitamins, minerals, and other nutrients from the food to maintain a healthy body, and in the absence of access to an adequate amount of nutrients lost a person get tired, dizziness, constipation, dehydration, and the inability to withstand cold temperatures, and other problems, and fasting for a long time can be life-threatening.
It is worth noting that some groups should avoid following the fast water diet completely, because it can cause serious health damage to these groups, including people with kidney disease, those taking multiple medications, pregnant and lactating women, and those with an eating disorder, and caution should be exercised. For people with diabetes, heart disease, and liver disease to follow this regimen without consultation and follow-up by a doctor.
Fast Water diet side effects
Following a fast water diet can cause a number of problems and damages that must be taken into consideration:
- Nutrient deficiencies: Any type of severe fasting can increase the risk of nutrient deficiencies. When calories are restricted, the consumption of vitamins, minerals, fatty acids, amino acids, and electrolytes, which are elements that the body needs to function properly, is restricted.
- Serious changes in blood pressure: can happen to a severe drop in blood pressure when you drink plenty of water, as it may increase the risk of low blood pressure orthostatic, a sudden drop in blood pressure when standing, and may cause this case dizziness Dizziness. You may also have an increased risk of orthostatic hypertension, which is a sudden rise in blood pressure when you stand up.
- Low levels of sodium in the blood: or the so-called water intoxication, where hyponatremia occurs when replacing water and salt lost during sweating by drinking water only, and hyponatremia can cause neurological symptoms ranging from confusion to epileptic seizures, and coma and the severity depends on Symptoms depend on how low sodium levels are in the bloodstream, and how quickly they fall.
- Dehydration: Following water, diet can cause an increased risk of dehydration, because approximately 20-30% of daily water consumption comes from foods eaten, and if you drink the usual amount of water without eating foods, the body may not get enough water Symptoms of dehydration include: dizziness, nausea, headache, constipation, and low blood pressure.
- Other side effects: Other side effects of the fast water diet may include fainting, brain fog, fatigue, and changes in hormone levels in women if followed for a long time.
Are there studies on the benefits of a fast water diet?
There are few studies available on this type of diet, but the results of these studies cannot be generalized, such as the study published in the Journal of Manipulative and Physiological Therapeutics in 2001, which showed that a water diet under medical supervision may help regulate blood pressure and stimulate follow-up.
Healthy diet, and lifestyle changes, but there is a need to study this effect and others in the long term, and some indicate that water diet may reduce weight quickly, however, it can cause many health risks, and this loss Unhealthy, because the fast water diet restricts calories, which causes a large loss of weight quickly, and most of this loss is from water, carbohydrates, and muscle mass, not fat.
The healthy way to lose weight
The reason behind losing weight is to burn more calories than the number of calories consumed, and this can be done by reducing the consumption of calories from foods and drinks and increasing the calories burned by increasing the level of physical activity, and the following is an explanation of this:
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- Reducing calorie consumption: It is not possible to get rid of excess body fat when you continue to eat a large number of foods and sweets, but this does not mean deprivation of favorite foods, but high-calorie foods must be rationed in small quantities, and on special occasions, and fat stores can be burned in The body by reducing food intake, and usually reducing 300-500 calories per day leads to a loss of 0.5-1 kg per week, which is a realistic and sound goal, and there is no difficulty in reducing calories for people who consume a large number of calories from cakes, sweets, biscuits, and soft drinks, it is important to replace ready and fast meals with healthy options.
- Follow a healthy diet: Lifestyle changes towards a healthy and balanced diet help reduce the number of calories consumed and help ensure that you get all the nutrients your body needs, and some diets may recommend cutting out some foods, such as meat, And fish, wheat, and dairy products,
But dispensing with certain food groups leads to not getting enough nutrients and vitamins that the body needs to function properly, and it is simply possible to lose weight without excluding one of the food groups from the diet, where it must That a healthy and balanced diet includes a variety of foods from the five food groups, which are: vegetables, fruits, legumes, proteins, and dairy products.
- Increasing physical activity: Physical activity helps increase the number of calories the body burns for energy, and physical activity reduces the risk of cardiovascular disease, diabetes, and other health problems, so it is recommended to engage in moderate physical activity for 150 minutes at a time. At least thirty minutes per week, and this is estimated at thirty minutes a day, five days a week or more. The daily thirty minutes can be divided into 10 minutes three times during the day. It is recommended to choose activities that a person enjoys, such as walking, gardening, swimming, dancing, and other activities.