5 Proven Benefits Of Water Fasting – Is It Good for You?

Water fasting for a day or two a week can help improve your health in many ways. Water fasting benefits include weight loss, reduced toxins, and lower blood pressure (1). The practice of fasting has been around for ages, and it helps rejuvenate the body and mind. But how can you start water fasting?

You can start by water fasting for 24 hours. Once comfortable enough, you can water fast for 24 hours twice a week. However, do not go beyond that. Continue reading to learn about the benefits of water fasting, its dangers, and if you should avoid it.

Is Water Fasting Good For You? 

Fasting is a great way to boost metabolismⁱ  XA life-sustaining process in the body by which it changes the consumed foods and liquids into energy. and ensure rejuvenation of the body. But complete water fast for more than 72 hours is not scientific or healthy.

A short-term fast (water fast) is linked to autophagy (a process which involves cleaning out damaged cells and replacing them with newly formed ones by the body) (2). However, prolonged fasting may pose many health risks and prove to be dangerous.

To boost metabolism, you can try out one day of water fasting under proper medical supervision. But if you intend to lose weight, do not try this unhealthy practice for long. Water fasting is only a short-term approach that can be followed once in 15 days for a maximum of 1-3 days.

Trivia

Most detoxification cleanses, such as the Master Cleanse diet, are modeled on water fasting.

Who Should Water Fast

You can do water fasting if:

• your doctor asked you to.
• you want to boost your immunity.
• you are overweight.
• you are on a supervised fasting program.

Who Should NOT Water Fast

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You should not water fast (or fast according to your doctor’s instructions) if:

• your doctor does NOT recommend fasting for you.
• you have hypoglycemiaⁱ  XA medical condition in which the level of blood sugar, also called glucose, in the body is lower than the standard range. .
• you have diabetes.
• you are on any medication.
• you had recent surgery.
• you are pregnant.
• you have just given birth.

Water fasting for a short period is linked to mental clarity and many health benefits. They are discussed in the next section.

Benefits Of Water Fasting

1. Promotes Autophagy

Autophagy is the body’s process of eliminating the wastes produced via cell degradation or components that are either dysfunctional or not required by the body. It is basically a clean-up process for your body (3).

Most neurodegenerative diseasesⁱ  XDisorders that affect the cells of the central nervous system and hinder mobility, coordination, strength, sensation, etc. are caused by abnormal protein aggregation, which can be reduced by autophagy (4). Water fasting once or twice a week helps to clean up abnormal cells.

There are no short-term interventions to prove that water fasting for a short period can help clean up cell debrisⁱ  XThe organic waste that remains after a cell dies, which is an unavoidable consequence of a cell’s life cycle. . More human studies are required to prove this aspect.

2. Lowers Blood Pressure

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Drinking more water and cutting down salt consumption is a way to lower blood pressure. If medically supervised, water fasting for long periods can help manage blood pressure.

A research done by American scientists found that out of 68 people with borderline hypertensionⁱ  XA common medical condition that affects the body's arteries and results in very high blood pressure. , 82% had reduced blood pressure after they underwent clinical water fasting under medical supervision (5).

However, more human studies are required to establish the effects of short-term water fasting on blood pressure.

3. Lowers Risk Of Cardiovascular Diseases

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Periodic or intermittent fasting can help lower cholesterol and triglycerideⁱ  XA common type of fat found in the blood formed by the conversion of calories that the body does not need right away. levels (6). However, there are very limited studies to support this.

A pilot study established that a day of water fasting could lower triglyceride levels and improve total cholesterol and HDL levels (7).

The study also states that the long-term effects of these short-term changes are unknown. More studies are required to understand how water fasting can be used as a preventive treatment to reduce the risk of metabolic disease.

4. Improves Insulin Sensitivity

Insulin and leptin are hormones that help regulate blood glucose levels and hunger, respectively. Fasting generally improves insulin sensitivity and blood glucose regulation.

A study by the University of Alabama revealed that intermittent fasting (8-hour period) improved insulin sensitivity and decreased appetite (8).

However, there are no studies establishing the possible effects of water fasting on blood glucose levels. As it is completely water fasting, people with diabetes should consult with a doctor before trying it.

5. Lowers Oxidative Stress

Another benefit of water fasting is to lower oxidative stress. The accumulation of reactive oxygen species (ROS) due to an unhealthy lifestyle and bad food habits increases oxidative stress and inflammation in the body. Eleven days of water fasting in 10 volunteers reduced oxidative stress (1).

Though water fasting has certain benefits, it also poses a few health risks.

Dangers Of Water Fasting

• Unhealthy Weight Loss: Water fasting for 24-48 hours can help people lose nearly 2 kg. This weight loss cannot be considered fat loss but the loss of water weight, muscle, and carbs. It is an unhealthy weight loss and not a sustainable approach as no food is allowed, except for water.
• Nutrient Deficiencies: Water fasting for even 3 days causes nutrient deficiencies as you will be drinking only water.
• Dehydration: Though you may drink a lot of water during water fasting, it is not sufficient for proper hydration of the cells. We get 20% of the water from the foods that we eat, which is enough to retain water in the cells and tissues. Water fasting increases urinary output, which leaves our cells dehydrated.

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• Orthostatic Hypotension: It is a common issue among people who fast for a long period. It involves a sudden decrease in systolic blood pressure of 20 mmHg and diastolic blood pressure of 10 mmHg when you suddenly stand up (9).
• Weakness: During water fasting, your body lacks nutrients, and you might experience dizziness, weakness, and brain fogging. As your brain does not get enough fuel, you might lose focus and concentration.
• May Lead To Binge-Eating: As the calorie intake is totally restricted, you might end up binge-eating once you break your fast.
• Exacerbate Certain Medical Conditions: Both short-term and long-term fasting can worsen certain medical conditions. It can cause a sudden drop in insulin levels, which impairs blood glucose regulation in people with diabetes. It also increases uric acid production (medically known as gout) (10). It may also cause heartburn as it increases stomach acid production.

If you do not do water fasting in the right way, it can cause harm to your body. Scroll down to find out how to fast safely.

How To Fast

There are two sub-stages: Exclusive Water Fast (24-72 hours) and Post-Fast Eating Phase (1-3 days).

Exclusive Water Fast ( 24-72 hours)

In this phase, you are allowed to drink only water. No juices, herbal teas, non-alcoholic beverages are allowed. Drink enough water throughout the day. Here are a few pointers:

• If you are new to fasting, try going without food for 4 hours. Have a heavy breakfast at 8 a.m. in the morning and then break your “fast” at 12 in the noon.
• Increase the fasting duration gradually to 8 hours.
• Try the spiritual practice called Ramadan fasting. Load up on proteins, dietary fiber, and healthy fats before sunrise. Eat again after sunset.
• If you can, increase the fasting duration to 24 hours. Do this once or twice a week.

Quick Tip

Avoid chugging water. Instead, find a seated position and drink it slowly – preferably with a straw – to avoid gulping down air with water.

Post-Fast Eating Phase ( 1-3 days)

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This phase is crucial as you may tend to binge-eat once you break your fast. Hence, you need to discipline yourself and have self-control post your fasting stage. Do not hog food. Break your fast with some dry fruits, followed by healthy juices or smoothies. Here are a few pointers:

• Include whole grains and lean protein in your diet to replenish muscle loss and improve strength.
• Consume dry fruits and nuts and seeds mixture to restore omega-3 fatty acids.
• Do not binge on fried and processed foods.

Infographic: Tips For Water Fasting

Water fasting may not be comfortable when you first start doing it. If you have never fasted before, you should first try it out for a day to see how well you can manage it. It could get tiring physically and mentally, and being prepared can help you deal with the fast better. Have a look at the infographic to learn a few tips to go about water fasting the right way.

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Frequently Asked Questions

How long can you water fast safely?

You can water fast for a maximum of 24-72 hours under proper medical supervision. Prolonged fasting can be fatal, but you can go for a fasting mimicking diet for up to 5 days at a stretch.

Does water fasting reset your metabolism?

As water fasting is calorie-free, it supports metabolism and promotes weight loss. If you fast for 2-3 days, it will kick-start your metabolic process. However, long-term fasting slows down metabolism, and studies are on-going about the longevity and healing aspect of this type of fasting.

Can I drink water with lemon while fasting?

Yes, since lemon doesn’t increase your calories or insulin level, it can be included while fasting.

Does water fasting put you in ketosis?

Yes, water fasting induces ketosis. Since complete food intake is held, water fasting makes the body fall into ketosis and burn fat faster (11).

Will cucumber water break a fast?

depends on the particular fast you are following. For those following a strict diet, only consuming certain foods and drinks, the answer is yes. But for a general liquid diet or fasting from foods only, drinking cucumber water is good as it contains electrolytes that can sustain you (12).

Do you need electrolytes when water fasting?

If a fast extends beyond 12 hours or only comprises of liquids then electrolyte supplementation is a must. Water fasting can cause fatigue and loss of energy due to restricted food intake. Electrolytes can compensate for that and act as fuel for your body.

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Merlin Annie RajRegistered Dietitian Nutritionist

   

Merlin Annie Raj is a Registered Dietitian based out of Hyderabad, India. She has 14 years of experience in Clinical Nutrition as well as teaching Nutrition and Dietetics to undergraduate and postgraduate students. She was awarded the ‘President’s Award’ at the 47th Annual National Conference of the Indian Dietetic Association, 2014. Merlin has conducted various weight management programs, prepared diet...more

Priyanka SadhukhanNutritionist, CDE

Priyanka is a nutritionist and a Certified Diabetes Educator. She has over 8 years of experience in nutrition and dietetics with a strong research background. She is passionate about science and how it can be applied to one’s daily lifestyle. According to her, food is the best medicine, and proper nutrition is key to achieving good health. She has also...more