Water Diet: Many people do various things to get the ideal body weight and shape. Exercise and certain types of diets are, of course, the most frequently tested methods for reducing body weight. Regarding this diet, most people generally reduce food portions or calorie intake. However, what about those who only consume water? Have you ever heard of the water diet or water fasting?
Those who follow the water diet are only allowed to consume water, without any food intake. How long do you have to endure hunger? Generally, this diet is carried out for 24 to 72 hours.
What is water fasting?
The water diet, also known as water fasting, is a way to lose weight by consuming nothing but water. Drinking water is highly recommended to help maintain health. Regularly drinking water promotes kidney function to get rid of harmful waste and toxins in the body.
Drinking enough water also makes the digestive system work more efficiently in processing food while controlling appetite. Adequate fluid needs also help the body’s metabolic processes work faster to burn fat.
The benefits of drinking a diet of water in the short term can be immediately felt by people who have heart disease, high blood pressure, high cholesterol, diabetes, and are overweight (obese). Water fasting can also support the function of autophagy, a process where the body breaks down and recycles old or harmful cells.
If it is purely aimed at losing weight, the water diet will only show results after being carried out continuously for a long time.
How to do the right
There is no sure way to go on a water diet. Ideally, choose the right time to do this diet, which is when the body doesn’t need a lot of energy. If you have set the right time, you must prepare an adequate intake of nutrients long before starting the diet. Then follow the following water fasting guide.
1. Reduce food portions
Start slowly by reducing large meals and snacks in the days leading up to the diet.
However, you should still eat foods that contain a variety of nutritional sources, such as carbohydrates, protein, fat, fiber, vitamins, and minerals.
Also, choose foods that can provide a lot of energy.
In the first days of your water fast, consume nutrient-rich drinks such as fruit juices or smoothies. After that, you only consume water.
2. Avoid strenuous physical activity
During water fasting, avoid exercising too hard so you don’t get dehydrated. Also, avoid drinking more water than usual while on a diet.
Drinking too much water can be harmful to your health.
Remember that you need to stop the diet immediately if you fall sick or feel very weak while on it.
3. Refeeding phase
After the water diet, you must resist the urge to eat large portions right away.
This is because eating large portions after fasting and only drinking water risks causing the refeeding syndrome.
The condition can result in a fatal disorder as a result of the body experiencing rapid changes in fluid and electrolyte levels.
For this reason, it is essential to introduce food back into the body. The trick, consume low-calorie foods first in small portions.
Then, gradually increase the portion size and variety of food. Do this until the body gets used to receiving food in normal portions.
Remember, you should not take this water fast lightly. If you want to try it, do it under the supervision of a nutritionist.
Water diet rules:
Diet or water fasting should only be done for 24–72 hours and followed by a refeeding phase. If it’s your first time trying, you need to prepare for 3–4 days by reducing food portions or fasting for half a day.
Take Time to Prepare Your Body
There are no scientific guidelines on how to start or follow a water diet. However, what needs to be emphasized is that water fasting cannot be done for everyone.
This water fasting is prohibited for those with certain medical conditions, such as people with diabetes, pregnant women, or people with eating disorders.
So, a water diet can be started by spending 3–4 days preparing the body. The goal is that the body does not lack nutrients and essential nutrients. Try eating small portions at each meal, or you can also fast some days.
Generally, the water diet is carried out for 24-72 hours. Most people who undergo water fasting drink two to three liters of water per day. Remember, don’t do the water diet for more than three days without being supervised by a doctor or health worker.
In addition, those who undergo water fasting may feel weak or dizzy. Therefore, those on a water diet are advised to avoid driving or operating machinery.
Post Water Fasting Phase
After completing the water fast for one to three days, resist the urge to eat large portions. The reason is, consuming large portions of food after doing a water fast can cause uncomfortable symptoms.
Instead, break the fast with small portions, such as smoothies or small snacks. If your stomach or body is starting to feel comfortable, then eat more.
The post-water fasting phase is very important, especially after doing it for a long time. The reason is that you could have refeeding syndrome, which is potentially fatal. Refeeding syndrome occurs when the fluid and electrolyte levels in the body change very rapidly.
This post-water fasting phase usually lasts a day. However, people who fast for three days or more may need a longer one. It usually takes them up to three days before they are comfortable eating larger meals.
Is water fasting safe?
A water-only diet can only be followed for 24 hours to a maximum of three days. More than that, the body is at risk of experiencing various health problems.
1. Low nutrition
Keep in mind, that water is calorie-free and does not have the essential nutrients the body needs, such as fat, protein, and vitamins. This diet also does not allow you to drink other beverages such as tea, coffee, and milk.
One day after you try this diet, the brain’s performance will decrease and work more slowly. As a result, you get migraines easily, have difficulty concentrating and digesting information, are often confused, get emotional easily, and are prone to hallucinations.
2. Triggers dehydration
Even though it sounds strange, a water diet can make you dehydrated. Data from Reviews in Nutrition Reviews (2010) states that 20–30% of your daily water intake comes from the food you eat.
If you drink the same amount of water but don’t eat any food, your body still doesn’t get enough water. Symptoms of dehydration include dizziness, nausea, headaches, constipation, low blood pressure, and low productivity.
Who can’t go on?
Some people are not allowed to do water fasting because it can cause further health problems.
If you have the conditions below, you should not go on a water fast.
- eating disorders.
- Are you pregnant or breastfeeding?
- Heart problems.
- Type 1 diabetes.
- Uncontrollable Migraine.
- He is undergoing a blood transfusion.
- Take certain medications.
The way to a healthy diet for weight loss is to combine healthy eating habits, reduce sugar, salt, and fat, and do regular exercise.
In addition, limit food portions or calorie intake gradually. However, make sure you continue to eat a balanced, nutritious diet to maintain bodily functions.
How eager are you to try the water diet? The thing that needs to be emphasized is that, even though the water diet has various benefits, it should not be done carelessly. For those of you who want to do this diet, it is highly recommended that you discuss it with your doctor first. The goal is for the water diet to run safely without endangering the body’s health.