Water fasting: Is it good for weight loss? Does it cause weakness?

Water fasting leads to rapid weight loss as it restricts calorie intake, forcing the body to burn stored fat for energy. (Image: Canva)

Water fasting involves abstaining from all food and caloric beverages, relying solely on water for sustenance over a designated period. This practice taps into stored fat and glycogen reserves for energy, promoting weight loss and purported benefits like detoxification, enhanced insulin sensitivity, and cellular repair through autophagy. It's a regimen that necessitates careful monitoring, especially for extended durations and among individuals with health concerns, ideally under healthcare supervision.

Recently, Addis Miller from Costa Rica gained viral attention for documenting his transformative 21-day water fasting journey. "Earlier this year, I embarked on a 21-day water fast in Costa Rica. This experience was truly life-changing for me, and I am excited to share some of the precious moments from my journey," Addis shared in a YouTube video. He detailed his fasting schedule and the profound impact it had on him physically and mentally. Addis's story underscores the growing interest in water fasting as a method for personal health improvement, highlighting both its challenges and potential rewards when undertaken thoughtfully and responsibly.

Dr Kiran Rawat, senior cardiologist at Felix hospital, talks about the pros and cons of water fasting.

Pros for water fasting

Weight loss: Water fasting leads to rapid weight loss as it restricts calorie intake, forcing the body to burn stored fat for energy.

Autophagy: During fasting, autophagy increases, promoting cellular repair and rejuvenation by clearing out damaged cells.

Insulin sensitivity: Fasting improves insulin sensitivity, enhancing the body's ability to regulate blood sugar levels and potentially lowering the risk of type 2 diabetes.

Mental clarity: Many reports improved focus and mental clarity during fasting, attributed to stable blood sugar levels and ketone production.

Digestive rest: Giving the digestive system a break allows for repair and optimisation of digestive functions.

Detoxification: Advocates suggest fasting aids in detoxifying the body by eliminating accumulated toxins, although scientific evidence is mixed.

Cons for water fasting

Nutrient deficiency: Extended fasting can lead to deficiencies in essential nutrients like vitamins, minerals, and protein, potentially causing health problems.

Muscle loss: Without adequate protein intake, the body may break down muscle tissue for energy, leading to muscle weakness and reduced metabolic rate.

Electrolyte imbalance: Insufficient electrolyte intake during fasting can disrupt heart rhythm and muscle function, posing serious health risks.

Fatigue and weakness: Extended fasting often causes fatigue, weakness, and dizziness due to low energy reserves and metabolic adaptation.

Rebound weight gain: Rapid weight loss during fasting may be followed by quick weight regain once normal eating resumes, influenced by altered metabolism and appetite hormones.

Medical risks: Fasting can be dangerous for individuals with certain medical conditions or during pregnancy and breastfeeding, potentially exacerbating health issues and nutrient deficiencies.

Before starting a water fast or any fasting regimen, consulting with a doctor is crucial to assess individual risks, ensure safety, and receive personalized guidance.