How Much Weight Do You Lose on a Water Fast?
Cordelia Tan, is a passionate advocate for women's health and well-being. Known as Fasty's number one fan, she expertly blends Eastern and Western health practices, offering a holistic approach to diet and wellness. Her work focuses on empowering women with knowledge and practical strategies for a healthier life.
Water fasting has been proven to reduce the risk of some chronic conditions and improve cellular health, but how effective is it for weight loss? Is water fasting better for losing weight than other fasting approaches?
Let’s examine how much weight you can lose on a water fast and if it's the right approach for reaching your goal weight.
What Is a Water Fast?
Water fasting has been practiced for ages, and for various reasons, from religious to well-being improvement. A water fast consists of not eating or drinking anything except water. Water fasting does not have a specific duration, it can be as short as 24 hours or as long as 7 days. A 7-day water fast should only be done if you have previous experience with other demanding fasting methods.
Discover how other fasting approaches (that involve eating) adjust better to your routine and goals with the Fastic app.
Benefits of a Water Fast Beyond Weight Loss
Weight loss is a potential benefit water fasting can offer, however, this kind of fast can also improve the quality of life for people with certain medical conditions.
Ways water fasting can help one’s health:
help lower blood pressure (hypertension)
aid in lowering cholesterol levels
improve blood sugar levels, which can help manage type 2 diabetes
reduce the risk of neurodegenerative diseases
promote cellular renewal (autophagy)
How Does Water Fasting Lead to Weight Loss?
A water fast can help you lose weight and fat by inducing ketosis, a metabolic state where the body burns stored fat for fuel instead of sugar.
How Does Ketosis Occur?
First, glycogen stores in the liver are depleted, which leads to fast water weight loss. As your body continues in a fasting state, it shifts to fat metabolism, where ketones are produced as an alternative source of energy for the brain and the body. This process promotes the burning of fat, mainly visceral fat. The longer you fast, the more likely your body will continue burning fat as an energy source.
Studies on Water Fasting: What Are the Results on Weight Loss?
Various studies have been performed to determine the effectiveness and safety of water fasts. According to Harvard Health, the body may go into ketosis after 12 hours of not eating.
5-Day Water Fast Study
A study investigating the effects a 5-day water-only fast has on health markers related to metabolic syndrome and aging in 45 normal-weight participants found that participants lost an average of 10.12 lbs (4.59 kg) in body weight and reduced their waist circumference by 3.88 inches (9.85 cm). After a month of refeeding, their body weight and waist circumference remained lower than their initial measurements. It is important to note that additional findings to this study showed decreased metabolic-syndrome risk factors and increased anti-aging biomarkers.
8-Day Water Fast Study
Another study on the effects of an 8-day water fast found that within two to three days into the fast, the body’s energy source shifted from glucose to stored fat. The 12 middle-aged men experienced a mean weight loss of 13 lbs (5.96 kg). After the study, three days after resuming their normal diet, participants regained muscle mass but not fat mass. Analyzing protein behavior allowed researchers to predict the potential outcomes of prolonged fasting.
As these studies show, weight loss through a water fast is possible. Nonetheless, the amount of weight lost depends on multiple factors.
Factors Influencing Weight Loss During a Water Fast
Weight loss during a water fast is affected by several key aspects, some are under your control and others aren’t, let’s take a look.
Initial body weight and composition
The weight at which you start a water fast and body composition greatly influence the effects a water fast will have on your body. Individuals with higher body fat percentages tend to lose more weight compared to individuals with lower body fat. Nonetheless, remember, this may not be true for everyone, for every person responds differently to dietary modifications.
Individual basal metabolic rate (BMR)
BMR refers to the minimum number of calories the body needs to function while at rest. BMR can be affected by age, gender, muscle mass, and genetics. People with higher metabolic rates burn more calories at rest, which may result in greater and faster weight loss.
Duration of the water fast
Longer fasts usually end in more significant weight loss due to prolonged calorie restriction. Subjecting your body to longer periods without food (glucose) encourages continued use of stored fat as an energy source. Extended fasts should be done with caution and under medical guidance.
Physical activity level
The level of exercise and physical activity in general can greatly influence the rate of weight loss during fasting. Note: During a water fast, energy levels will be low, so working out while fasting should involve low to medium intensity and be kept short to prevent fatigue or serious injury.
Alternatives to Water Fasting for Weight Loss
Should the water fast seem too harsh for your liking, other fasts can also get you your desired weight loss results.
If abstaining from any food consumption whatsoever is not on your to-do list, other weight loss approaches are available, including:
ketogenic diet
calorie deficit
plant-based diets
Tips Before Starting a Water Fast
Set specific and realistic objectives. Don’t set the bar too high to the point of risking your health.
Seek professional medical advice before starting any fast.
Be nice to your stomach and mind, and gradually reduce portion sizes as you approach the beginning of the water fast.
Stay hydrated and prioritize healthy water levels throughout the fast.
Consider supplements to maintain safe nutrient intake and proper electrolyte levels while fasting.
Safety and Health Considerations for a Successful Water Fast
Possible side effects include fatigue, dizziness, irritability, dehydration, and nutrient deficiencies. Side effects may persist throughout the fast.
Individual variability in weight loss results. Nobody will respond exactly the same to a water fast, it might take longer for your body to enter a ketosis state.
Potential weight regain after finishing the water fast. Adapting diet and exercise after a water fast can be beneficial both to maintain weight loss and promote a healthier lifestyle.
Medical supervision is crucial, particularly when fasting for extended periods and if you have an underlying medical condition.
Water-ver approach for losing weight you go for, ensure you seek medical advice from a healthcare professional and follow their safety indications. Download the Fastic app now and see for yourself how much weight you can lose on a water fast.
Disclaimer: It is advised to speak with a health professional before beginning intermittent fasting or a diet program. There may be side effects for people with certain medical conditions.
With Fastic, millions of people have achieved their desired weight, overcome disease and regained their quality of life.
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