As the world progresses technologically, lifestyles become more sedentary, making weight gain a relevant issue of the times. The water diet is popular as a quick way to lose weight. The aim is to achieve a caloric deficit for gradual, safe, and long-lasting weight loss. Is it an effective weight loss solution or just the latest buzz? Stay with us to explore if the water diet is all that it claims to be.
Water Diet: What Is It?
Also known as “water fasting,” this diet promotes not consuming anything other than water for a specific duration. A water diet is not a new trend. Many people and cultures practice it for religious or spiritual reasons. Many other diets took inspiration from the water diet, such as the lemon detox diet, etc.
So, is the water detox for weight loss effective? According to research, drinking plenty of water and fasting are effective ways to lose weight. The extent and duration of weight loss may vary according to the individual’s health status and metabolism.
Who Can Benefit From a Water Diet?
Like any weight loss diet, water fasting may not be for everyone. Before beginning a new diet plan, consult with your doctor and do so under medical supervision. A water-only diet is suitable for individuals who:
- Want to lose weight
- Detoxify their body
- Avail the health benefits
- Are in good health
- Have no underlying health issues
- Have no nutritional deficit
What Is The Concept Behind The Water Diet?
The concept behind the water diet is similar to intermittent fasting. As the body is deprived of food while consuming just water during the diet, it starts using sugars for energy. Once the glucose and sugar stores end, fat burning begins. This causes a short-term increase in metabolic rate as well as weight loss.
Some research suggests that during this time “autophagy” also takes place, where the body consumes its damaged cells. Autophagy has been associated with beneficial effects on diseases such as Alzheimer’s, cardiac conditions, and cancer.
Additionally, water intake during the diet keeps the cells hydrated, decreases appetite, detoxifies the body, and helps to burn calories.
Water Diet: How to Do It?
Like any new thing, introduce your body to the “water fast” gradually. Attempt a 24-hour session to see how your body reacts to it. A typical water diet session includes:
- Consuming only water for 2–3 days
- Some people include herbal teas or coffee
- Avoiding all other foods
- Adding electrolytes if necessary
During a water diet, listen to your body. If you feel dizzy or generally unwell, stop the diet immediately. Don’t forget that you may be unable to consume large quantities of solid food immediately following a water diet session. Introduce solid foods gradually, beginning with easy-to-digest foods such as meat broth.
What Are the Benefits of the Water Diet?
Research suggests that the water diet has certain health benefits. The following are the beneficial effects that may be linked to the water diet:
- Autophagy
- Lowering of blood pressure
- Increase in insulin sensitivity
- Lowering of blood triglyceride levels
What Are the Risks of the Water Diet?
A water diet does not come without risk. People who randomly attempt water fasting may be prone to dehydration, orthostatic hypotension, electrolyte imbalances, nutritional deficiencies, and worsening of any pre-existing medical conditions.
How to Safely Attempt the Water Diet?
You might be wondering if the water diet is safe or even healthy. The answer is that water fasting has some health benefits, but its safety level depends on your overall health status and the diet’s duration.
Who Shouldn’t Try the Water Diet?
The water diet is not for everyone. People who should avoid water fasting include:
- Pregnant and breastfeeding females
- Diabetics
- People with migraines and eating disorders
- Underweight individuals
- People taking daily medication
- Hypertensives
- Hypoglycemics
What Is the Maximum Duration of the Water Diet?
Beginners should try the water diet gradually and avoid jumping in without giving the body ample time to get used to the loss of solid food.
24-Hour Water Diet
This is most suitable for beginners; it can be extended to 72 hours.
5-Day Water Diet
A 5-day water diet helps lose weight quickly, but it may only be due to water and muscle loss. Electrolyte imbalances and nutritional deficiencies are both possible.
7-Day Water Diet
Some people do it to detox, but a 1-week water diet should not be attempted without medical supervision.
30-Day Water Diet
Although some people have tried a water fast for 25-30 days, it is not recommended because it deprives the body of essential nutrients for that long.
