The fame of water fasting has spread far and wide, with major speculations and claims about its health benefits. But how much of this is credible, and what effects can a 7-day water fast have on your body? Learn about the good, bad, and everything in between about this fasting strategy so that you can make an informed choice for your wellness journey!
Understanding Water Fasting
Water fasting requires consuming just water and no food for a particular time period, which is usually 24-72 hours, but there are some who attempt it for 7 days, too. There are many reasons for people to try out this fasting approach, including body detoxification, weight loss, spiritual purposes or even just to give the digestive system a break.
A 7-day water fast is a prolonged fasting method without food, which is quite extreme in comparison to other approaches like alternate days of fasting or intermittent fasting. While there’s a likelihood that a longer fast might come with more benefits, the risk of danger for your body is also higher. So such an extended fasting method like this should only be attempted under medical supervision or after consulting with a physician.
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How to do a 7-day Water Fast
For this form of fasting, you’ll only be drinking water for a whole week. To break out of the monotony, you can try some black coffee or green tea, as there’s a calorie restriction. Be clear about what you’re hoping to achieve before going into it, so you can keep your expectations clear and avoid health complications too!
How to Prepare for the Fast:
- Make sure you slowly ease into fasting. If this is your first time, this extended fasting is not recommended. Try a 16-hour fast first to help your body adjust.
- You can begin by slowly reducing your portion sizes a few days before fasting.
- Choose whole foods that are nutritious like fruits and vegetables, and stay away from processed items
- Consult a doctor beforehand to know if you’re physically fit to take on this extreme fasting method
During the Fast:
- Consume at least 2-3 liters of mineral-rich water in a day
- Prepare yourself to experience some side effects like headache, fatigue, and dizziness
- In 12-24 hours, your body switches energy sources and will begin ketosis by burning fat stores instead of carbs. Between 48-72 hours of fasting, your insulin level will drop, growth hormone will rise, and the immune system will regenerate new cells.
How to Break the Fast:
- Just as how you ease into fasting, slowly ease out of it, too, so you don’t shock your system. You can do this by having small portions of food like veggie juice, bone broth, or fermented foods in the first one to three days.
- You can gradually include more solid foods like lean proteins, fruits, and vegetables.
- To retain the benefits of fasting, try to limit junk food and focus on natural, whole foods.
After the Fast:
Don’t expect your body to feel the same right off the bat, it’ll need some time to adjust to full and heavy meals. Consume a balanced diet and consistently workout so that you can maintain the benefits that you receive through this fasting strategy. Always remember to get medical attention if you’re experiencing any prolonged discomfort or pain.
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Health Benefits of Water Fasting
Drinking only water for a set period has been linked to several health benefits. Here are five significant advantages you’ll gain:
- Weight Loss: Studies have shown that prolonged water-only fasting can lead to significant weight reduction. For instance, research indicates that individuals fasting for 5 to 20 days experience loss of weight ranging from 2% to 10% of their initial body weight [1].
- Blood Pressure Reduction: Fasting has been associated with decreases in systolic blood pressure and diastolic blood pressure [2]
- Metabolic Benefits: Fasting can lead to reductions in blood pressure, cholesterol, and blood sugar levels, which will positively impact metabolic health.
- Autophagy Activation: Fasting is believed to stimulate autophagy, a cellular process where the body breaks down and recycles damaged cells, potentially protecting against diseases like cancer and neurodegenerative disorders [3].
- Liver Health: Animal studies suggest that intermittent fasting may support liver rejuvenation, promoting better metabolic function [1].
Risks of Water Fasting
Extended water fasting comes with a lot of risks with it. One of the major concerns is dehydration, as you’re not getting the electrolytes your body needs, and this can lead to dizziness, muscle cramps, and even heart problems. Long fasts also can cause muscle loss, which slows down your metabolism and can make it harder to maintain or lose weight. Additionally, fasting can cause a sudden drop in blood pressure, leading to dizziness when standing, or hyponatremia, a dangerous condition caused by drinking too much water without replenishing electrolytes [4].
There’s also the risk of nutritional deficiencies, as your body isn’t getting the vitamins and minerals it needs to function properly [1]. So you need to be extra cautious about this if you’re suffering from an eating disorder. In extreme cases, fasting can lead to ketoacidosis, where the blood becomes too acidic [5]. For these reasons, it’s important to talk to a healthcare professional before attempting a long water fast, especially if you’re a patient suffering from ill health.
Learn more: How Long Can You Go Without Food?
Conclusion
Whether you wish to lose weight or water-fast for religious purposes, along with several benefits, you’re equally exposed to a range of risk factors. So make your choice wisely and always consult a professional to predict potential health outcomes. For more tips and resources on how you can lead a healthy and active life, check out the JustFit app!
