Water fasting: Benefits and Dangers

Water fasting: Benefits and Dangers

Water fasting: Benefits and Dangers

Water fasting is a popular weight-loss method but it's not without its risks. When you water fast you restrict yourself to only consuming water for a set period of time.

This can lead to rapid weight loss but it's not a sustainable way to lose weight and can be dangerous if not done correctly. If you're considering water fasting make sure to speak with your doctor first and approach it with caution.

The main thing about the popular diet

Water fasting is not really a diet. Its main condition is the observance of a strict drinking regime. Therefore, it is wrong to believe that this is complete starvation.

Fasting days on the water also happen, but this is completely different. Let's talk about the main principles of this diet.

Principles of the water fasting

This type of diet involves not only a balanced intake of fluids, but also proper nutrition. It is necessary to exclude sweet, flour, smoked products, semi-finished products, and carbonated and alcoholic drinks.

Drink the first glass of water immediately after waking up. Then you need to drink before each meal and two hours after. At the same time, it is not recommended to drink liquids during meals.

With a water fasting, you can replace one meal with two to three glasses of water.

The benefits of a water fasting

  1. The water diet helps to feel less hungry, as the liquid fills the stomach. It also allows you to get enough food faster.
  2. But the main thing is that the metabolism is accelerated, which allows you to remove toxins.
  3. It is also known that frequent drinking with a diet and regular exercise helps to lose extra pounds.
  4. Drinking plenty of water normalizes blood pressure, improves the functioning of the gastrointestinal tract, relieves headaches, relieves general fatigue, and increases efficiency.

Water fasting contraindications

However, not everyone should try the water diet. It is prohibited when:

  • Cardiovascular diseases.
  • Diseases of the urinary system.
  • Diseases of the kidneys.
  • Problems with the gastrointestinal tract.
  • Chronic infectious diseases.
  • Edema.
  • Unstable pressure.

Water fasting is also prohibited for the following categories:

  • The elderly.
  • Children.
  • Pregnant women.
  • Women during breastfeeding.

It is also important to remember that a water fasting will become great stress for the body.

Daily water intake

In order not to harm the body, you can not drink too much water. Otherwise, you can provoke the appearance of problems in the urinary system.

To understand how much water you can drink per day, calculate your personal norm: 30 milliliters of water per 1 kilogram of weight. Conventionally, for a woman with a height of 160 centimeters, a weight of 50 to 56 kilograms is considered normal, then her daily norm will be equal to 1500-1680 milliliters of water.

It is important to remember that the amount of fluid consumed is also affected by age and a number of other factors.

For example, older people tend to be dehydrated and should drink more. It is necessary to take into account the temperature regime, humidity, extra pounds, physical activity, and bad habits.

With regular diarrhea, diabetes, or high body temperature, it is worth drinking even more fluids.

What water to drink?

  • Use purified drinking water. It should not be carbonated, mineral, or distilled. It is allowed to add a little lemon juice for taste.
  • It is important that the water is also from a proven spring source. You should not drink tap water, it is better to install filters to purify it of chlorine and other harmful microelements.
  • It is also useful to drink exactly hot or warm water. This will be most beneficial for the stomach. In addition, cold water provokes a feeling of hunger.

Unloading days on the water

There is also the so-called water mono-diet. With its help, fasting days are arranged. If you decide on a water mono-diet, then remember that it is dangerous.

First, consult with your doctor. It is not recommended to stick to such a nutrition program for more than three days. Keep track of your condition. If you feel unwell, you need to stop the diet.

The diet the water mono-diet implies the use of only drinking water. Its principle is that you need to drink with every feeling of hunger.

It is recommended to drink at least 2.5 liters of fluid per day but in no case more than four.

Thanks to such fasting days, you can clean the intestines as much as possible, as well as get rid of excess weight in the abdomen.

After all, during fasting days, all excess fluid comes out of the body. And there is a nuance. Lost pounds, as a rule, quickly return after the completion of the mono-diet. It is not very effective in the long run.

After fasting days, it is necessary to gradually return to the usual diet. It is most correct to eat small portions for about 10 days.

Water fasting menu

With water fasting, it is worth adhering to proper dietary nutrition. Here are some examples of a daily menu that can be rotated.

First option

First breakfast: fat-free cheese, boiled egg, and whole-grain bread.

Second breakfast: 2-3 plums or fruit.

Lunch: steamed chicken or turkey fillet, vegetable salad, and whole-grain bread.

Afternoon snack: the fruit of your choice.

Dinner: Oven-cooked veal, vegetable stew, and low-fat yogurt.

Second option

First breakfast: 2 boiled eggs, a glass of fat-free kefir, and whole-grain bread.

Second breakfast: the fruit of your choice.

Lunch: Steamed fish fillet, vegetable salad, and whole-grain bread.

Afternoon snack: the fruit of your choice.

Dinner: steamed chicken or turkey fillet, vegetable salad, whole grain bread.

Third option

First breakfast: scrambled eggs with cauliflower or broccoli.

Second breakfast: orange.

Lunch: mushroom soup with seaweed.

Afternoon snack: dried fruits or fruit of your choice.

Dinner: zucchini with cottage cheese and herbs, whole grain bread.


Although there may be some health benefits to water fasting it's important to be aware of the potential dangers as well.

If you're considering fasting make sure to speak with your doctor first to ensure it's safe for you.


Font Size
lines height