Water fasts can help you lose weight

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Water fasts can help you lose weight

Water fasts can help you lose weight. According to research from the University of Illinois Chicago, consuming only water for several days may assist in weight loss, but the duration of its effectiveness remains uncertain. The study reveals that the additional metabolic advantages associated with water fasting, such as reduced blood pressure and improved cholesterol levels, appear to diminish shortly after concluding the fast. However, according to Krista Varady, professor of kinesiology and nutrition who led the research, there seem to be no significant negative effects for individuals engaging in water fasting or a similar type of fast where they consume minimal calories per day.

Krista Varady expressed her conclusion that attempting a water fast or similar fast might require considerable effort, especially considering that the metabolic benefits diminish over time. Varady emphasized the importance of medical supervision and advised against engaging in these fasts for more than five days. As an expert in intermittent fasting, Varady decided to delve into the study of water fasting after receiving inquiries from journalists. Recognizing the need to provide informed opinions, she took it upon herself to investigate the existing research in order to form a well-rounded perspective.

The researchers analyzed the collective findings

Eight studies were examined by Varady's team, focusing on water fasting or Buchinger fasting, a medically supervised fast that involves consuming a minimal amount of juice and soup per day and is popular in Europe. The researchers analyzed the collective findings of these studies to gain insight into the impact of these fasts on weight loss and various metabolic factors. The results indicated that fasting led to noticeable short-term weight reduction. Individuals who fasted for five days experienced a weight loss of approximately 4% to 6%, while those who fasted for seven to 10 days lost around 2% to 10%. Furthermore, participants who fasted for 15 to 20 days exhibited a weight loss of 7% to 10%.

Among the studies reviewed, only a limited number monitored the weight regain of participants after the completion of the fasts. In one of these studies, individuals who underwent a five-day water fast regained all the weight they had lost within a span of three months. In two other studies, a minor portion of the lost weight was regained, but it's worth noting that these studies advised participants to maintain calorie restriction even after the fasting period had concluded.

Summary

The research revealed that the metabolic benefits associated with the fasts diminished shortly after their conclusion. The improvements observed in blood pressure, cholesterol levels, and blood sugar levels were short-lived, returning to their baseline levels soon after participants resumed their regular eating patterns. Additionally, it was observed that during these extended fasts, approximately two-thirds of the weight lost was attributed to lean mass, while one-third was from fat mass.

This contradicts the typical pattern of weight loss, where more fat is usually lost than muscle. Varady explained that this outcome is logical considering the extreme nature of these fasts, as the body requires a constant supply of protein. In the absence of sufficient protein intake, the body resorts to breaking down muscle tissue.