💧 Water fasting is a diet regimen in which, for a specific period, usually ranging from 5 to 20 days and sometimes even longer, you consume only water.
📊 It is possible to achieve short-term weight loss with this method. Research from the University of Illinois Chicago reveals that a 4-6% weight reduction can occur in 5 days, 2-10% in 10 days, and 7-10% in 15-20 days.
😔 However, about two-thirds of this reduction is in lean body mass, and the reduction in body fat is relatively small.
What Are the Real Effects?
🩸 Blood pressure consistently decreases with the longer duration of water fasting, and the impact on lipid levels varies in studies.
🩸 Some studies report a reduction in LDL cholesterol and triglycerides, while others show no clear benefits.
🩸 Blood sugar control also varies; in individuals with normal blood sugar, there are changes, but these changes tend to disappear after water fasting. For people with diabetes, there may be no significant impact, and any metabolic benefits observed during water fasting may be temporary.
👍 In terms of safety, the main side effects of water fasting are reported as hunger, headaches, insomnia, and metabolic acidosis. It is generally considered relatively safe.
In summary, water fasting may yield temporary weight loss effects, but its long-term health benefits are questionable, and it is not considered a sustainable diet method.
👨⚕️ Experts suggest considering sustainable and healthy diet methods or the use of new weight-loss medications for long-term health and well-being.
Efficacy and safety of prolonged water fasting: a narrative review of human trials.
（Mark Ezpeleta, Sofia Cienfuegos, Shuhao Lin, Vasiliki Pavlou, Kelsey Gabel, Krista A Varady）
💡 We hope this information proves useful when considering your health and well-being.