Health benefits, risks of water fasting: Is it good for quick weight loss? Does it lead to muscle mass loss?

Risks of water fasting: Contrary to expectation, water fasting can lead to dehydration as it reduces internal water levels

Water fasting is a practice of abstaining from food while consuming only water and has gained popularity in recent times. Remember actor Nargis Fakhri's 21-day water fast challenge? In one of her Instagram posts, the actor shared her plans to go for a water fast, which many claim is a healthy way to detox.

Health experts suggest it can lead to rapid weight loss and even reduce the risk of certain health conditions. However, it's crucial to understand that water fasting isn't suitable for everyone and can have harmful side effects.

What is water fasting?

It is about refraining from food consumption while regularly drinking water. Fasts can range from 24 hours to several days, initiated for weight reduction or overall health improvement. However, due to limited research, it's essential to consult a healthcare professional before attempting a fast, says dietician Rupali Raja.

How Does water fasting work?

Water fast (1 to 3 Days): During the fast, food intake stops, and water becomes the primary source of sustenance. Guidelines vary, with some studies recommending at least 40 ounces of distilled water daily. It's crucial to rest during this phase, avoiding strenuous activities and smoking.

Water fast duration: While typical fasts last 1 to 3 days, reports exist of longer fasts. Extended fasting, however, can be perilous without medical supervision.

Post-fast (1 to 3 Days): After fasting, reintroduce small, nutrient-rich meals gradually. The Mediterranean diet is often recommended, alongside regular hydration.

Health benefits of water fasting

Promotes autophagy: Fasting may accelerate autophagy, where the body recycles damaged cells, potentially benefiting various organs.

Lowers blood pressure: Some studies indicate fasting can reduce blood pressure, benefiting those with hypertension.

Improves insulin and leptin sensitivity: Fasting could lower insulin levels and enhance leptin sensitivity, aiding those with diabetes or obesity.

Reduces chronic disease risk: Animal studies suggest fasting might lower inflammation, potentially reducing the risk of diseases like diabetes, cardiovascular issues, and arthritis.

Risks and dangers of water fasting

Weight loss composition: While fasting often leads to weight loss, concerns exist about muscle mass loss. Recent trials suggest fasting may primarily target excess fat stores while preserving muscle.

Dehydration: Contrary to expectation, fasting can lead to dehydration as it reduces internal water levels. Some participants have required emergency care due to dehydration.

Orthostatic hypotension: Dehydration from fasting can cause orthostatic hypotension, resulting in dizziness or fainting when changing positions.

Aggravating medical conditions: Fasting can raise uric acid levels, potentially causing gout flare-ups. It's contraindicated for those with renal diseases and could worsen certain conditions.

Who should avoid water fasting?

People with kidney disease, gout, eating disorders, electrolyte imbalances, Orthostatic hypotension, pregnant or breastfeeding women must avoid water fasting.