water fasting for weight loss

Water Fasting for Weight Loss – Benefits, Diet Plan and its Side Effects

There are many health benefits of water fasting to lose weight. It helps tremendously if you follow the proper diet plan of water fasting for weight loss.

Herbal tea, black coffee, calorie-free drinks, and supplements are not part of fasting water. Just water.

If this sounds hard, I can say that water fasting for weight loss is much easier than other types of fasting (bone broth, rasping, etc.) and the results are much deeper.

This type of water fasting is also called block fasting or long term fasting and has many health benefits.

There is no concrete evidence on whether there are benefits of fasting on the basis of religion.

But it has many benefits for health, of which weight loss is one of the main benefits. 

If you are planning to diet for weight loss, then fasting water will be very beneficial for you.

You can lose 6 kg in 10 days. This is a diet plan to reduce obesity in a very short time,

But if it is done more than 10 days, then it can also be harmful to the body.

Because water fasting for weight loss can differ in duration from 24-72 hours, this is evaluated safe for most people.

Or the fast can extend to 5 days, 7 days,21 days or even 40-days.

History of Water Fasting for Weight Loss:-

The practice of water fasting for weight loss cartilage has been going on since ancient times when humans did not know to hunt and grow crops. 

 A person can stay healthy and alive all day by drinking only water.

However, in current times, the idea of willingly going without eating seems impossible to some,

Still, too many people throughout history, the idea of eating 4-6 times a day would appear equally impossible.

 In fact, the modern idea of “six small feeds a day” would have seemed crazy to even the wealthiest in the world until recently, as it simply wasn’t a choice.

In short, these days we eat more, walk much less, get less sunlight, and much more artificial light frontage. The likelihood is not in our favor.

The few days before water fasting for weight loss, we concentrated on eating a lot more green veggies, drinking sufficient water,

And putting it up with supplements (they aren’t permitted on the water fast either). 

We also made safe our electrolytes were up with homemade electrolyte drinks and putting in salt to our food.

Water fasting includes drinking 1 to 2 liters of water per day for 5 days has tremendous health benefits.

 By doing this our body becomes more enthusiastic than before. It also removes toxins assembled in the body for a long time.

 The most important element of water fasting for weight loss is that during this time your brain becomes extra active than before.

 You may feel more weak and sleepy in water fasting for weight loss. But you will certainly get better results.

 Just remember in mind that it should be done well and after consulting a doctor.

 However, keep in mind that every person’s body may not be capable of this. 

So it depends on you whether you want to take water fasting holiday or during work.

How Does Water Fasting for weight loss Work?

When you stop eating, your digestive system also stops working. Also, your body calms down compared to your brain and heart. 

During this time, the fat stocked in your body provides energy to regulate the body.

Waterworks for destroying the bad substance stored in the belly and eliminates the toxins stored in the body.

However, water fasting for weight loss benefits our health in many ways along with weight loss.

Because water is the main source of energy in the human body, it helps to flush out the toxins from the body.

 It helps in reducing weight.

But with all this, regular exercise reduces additional fat from the body and helps in maximum weight loss.

There is no fixed time for whom a water fast should be, but medical guidance generally states the ultimate time to go without food for 24 hours to 4 days.

However, you can survive for nearly 21 days without food. 

But if you marvel how long you can go without water distinguished to food, it is only 3 to 4 days!

As about 70% of our body is made up of water, we require to stay hydrated because our bodies are continually losing water.

Around 60 percent of the body is made of water, and approximately 71 percent of the planet’s surface is coated by water.

Maybe it’s the universal nature of water which means drinking enough on a daily basis isn’t at the highest of the many people’s lists of priorities.

There are many types of water fasting for weight loss as per days: like 1 day, 2 days 5 days 7 days 10 days 21 days even 40 days also.

All of these water fasting has different types of health benefits.


10 Days of Water Fasting for Weight Loss:-

Here, we discuss 10-days water fasting for weight loss for the example and understand better ways. 

This water fasting is divided into 3 stages.

  • Its first phase or pre-fasting phase lasts for two days.
  • The second or water cartilage phase is more difficult than the first and third phases.
  • The last and third phase is very important and also a bit difficult.

Phase-1 of Water Fasting Diet Plan for Weight Loss (Pre-Water Fast Phase – Days 1 and 2)

10 Days Water Fasting for Weight Loss – Diet Plan for Day-1

First two days are the habit forming stage in this Water Fasting for weight loss Diet Plan.

What food to eat?

early morningLemon, honey and hot water detox drinks
Breakfast1 cottage fruit or 1 banana and probiotic drink
LunchWith vegetable sandwiches (do not take cottage cheese or mayonnaise) or roasted vegetable
after lunch1 glass of fruit juice 
Evening snackTake 1 cup green tea or black tea (without sugar or artificial sweetener) with two multigrain biscuits
dinnerVegetable Soup or Vegetable Salad
before going to sleep1 glass of hot milk

How does it work?

On the first day of water fasting, you eat fruits and vegetables in plenty.

Fruits and vegetables contain a lot of nutrients, which help control hunger during water fasting for weight loss and keep you healthy.

They also improve your skin. Probiotics drinks have good bacteria, which help to strengthen digestion.

Tips on Day 1 of Water Fasting for Weight Loss:

Do not eat chicken, meat during any water fast. Eat more fruits and vegetables.

But you need to drink probiotic drinks only after 20 to 30 minutes after breakfast.

10 Days Water Fasting for Weight Loss – Diet Plan for Day-2

What to eat food?

early morning  Hot water and lemon detox drinks.
Breakfast1 glass of fruit juice
LunchA small bowl of vegetable salad
after lunch1 apple or orange
dinner1 bowl of fruit
before going to sleep1 glass of hot water

How does it works?

On the second day of water fasting for weight loss, you eat fewer fruits and vegetables than the first day.

That is, you take fewer calories. This exodus or first stage prepares you for the next 5 days.

Tips on Day 2 of Water Fasting for Weight Loss:

Avoid fruits such as grapes, mangoes, bananas, pineapples as they contain high amounts of fructose.

You can eat musk, papaya, kiwi, berry, orange, apple, plum, etc. in place of these fruits and drink at least 3 liters of water together.

Phase-2 of the Water Fasting Diet Plan for Weight Loss (days 3 to 7)

This is the most challenging phase.

3 to 7 Day Water Fasting for Weight Loss – Diet Plan and its Benefits

Because in this phase, you have to drink 1 to 2 liters of water per day.

Also, please consult the doctor about how long you can do water fasting to lose weight.

During this time you may feel weak and more tired. So take maximum rest and get enough sleep.

Depending on your current physical ability, you can walk a little bit.

You can also do yoga or push-ups along with water fasting.

Remember that every person’s body capacity is different.

If you work or live an active life during this period, you will be comfortable with light exercise on the third day of water fasting.

Also if you are a bit lazy, take a walk.

Also keep in mind that in water fasting for more than 3 days, you may need to see a doctor.

So stay in touch with the doctor during this procedure.

Phase-3 of Water Fasting Diet Plan for Weight Loss (Days 8 to 10)

Eighth-Day for Water Fasting for Weight Loss – Diet Plan and its Benefits

What to eat food?

Early MorningHot water and lemon detox drinks
Breakfast1 glass of watermelon juice
At lunch1 glass of apple juice and 2 almonds
Evening snack1 cup green or black tea (without sugar or artificial sweetener)
At dinnerA small salad of vegetables or fruit salad

How does it work?

When you finish water fasting to lose weight, you should be very careful about the calories you consume on the first day.

During this time you should take as much fluid as possible.

Because eating high-calorie foods can increase blood glucose levels, this can sometimes be harmful to the body.

Tips on Day-8 of Water Fasting for Weight Loss:

Therefore, control yourself to eat and drink for 1 to 2 days after the end of water fasting to lose weight.

You can drink melon or beet juice for breakfast.

However, if you do not like to drink juice at lunch, you can eat 1 apple.

A glass of milk before bed will help you sleep better and also provide necessary nutrition to your bones. 

The Ninth-Day of Water Fasting for Weight Loss – Diet Plan and Its Benefits

What to eat food?

early morningLemon, honey, and hot water detox drinks
Breakfast1 banana
LunchA bowl of cauliflower soup or vegetable salad
Evening snackAt dinner1 cup green or black tea with 1 multigrain biscuitLightly fried or baked broccoli, spinach, tomatoes, and onions
before I go to sleep1 glass of hot milk

How does it work?

Gradually, you can again include high-calorie foods in your diet.

You know your body well, so eat as much as you can digest without getting sick.

Tips on Day-9 of Water Fasting: 

If you do not like to eat bananas, then you can drink a glass of orange juice instead of the 9th day of water fasting to lose weight.

If you like eating vegetable salad, you can eat raw vegetables.

However, you can make soup by mixing all the vegetables mentioned above for dinner.

 The Tenth-Day of Water Fasting for Weight Loss – Diet Plan and Its Benefits

This is the last day in water fasting to lose weight diet plan.

What to eat food?

early morningLemon, honey, and hot water detox drink or any other detox drink.
Breakfasta bowl of wheat porridge with strawberries or 1 glass mix fruit juice
LunchGrilled veggie sandwich
after lunch1 bowel  fruit
Evening snack1 cup green or black tea with 2 multigrain biscuits
Dinner1 bowel Vegetable Soup
before I go to sleep1 glass of hot milk

How does it work?

On the last day of water fasting to lose weight, you can take a little more solid food with liquid foods.

Take fruits and vegetables in both liquid and solid form to balance the body.

Because doing this will gradually normalize your diet routine in a few days.

Tips on Tenth-Day of Water Fasting:

Do not use cornflour to prepare a soup of vegetables. If you do not get multigrain biscuits, you can have green tea.

If your body allows you, you can also take a carrot or cucumber as a snack.

Overall Benefits of Water Fasting.

1. Water Fasting for Weight Loss

 First of all, one in all the most effective advantages of water fasting to lose weight is that every one of you may recognize that by drinking just water, you’ll not reduce your weight quickly,

However, you are doing not recognize that in exactly nine days you’ll try this superb. Huh. 

You’ll lose the most weight, as several calories unit reduced when eight-kilometer of jogging daily while water fasting to lose weight.

Weight loss will be followed by fatigue and constant tiredness.

Strict gluttony will also be facilitated by building a sense of “preloading” perfection with water before meals.

2. Cut Back (reduce) Aerophilic Injury.

Oxidative stress can occur once there’s an associate imbalance of free radicals and antioxidants within the body.

The body’s cells manufacture free radicals throughout traditional metabolic processes. 

Trough the water fast your metabolism is going to be quicker and energy levels will increase surprisingly, so you may be agile. 

An honest quantity of water is will increase your metabolism.

3. Improve Brain Perform with Water Fasting

Since your brain is mostly water, drinking it helps you during a number of ways, including rising concentration and cognition. 

Because water fasting to lose weight serves to balance your mood and emotions.

Increasing blood flow and oxygen to your brain.

When fast, the body switches from burning aldohexose to burning fat. 

Rather than aldohexose, the brain uses ketones for fuel.

Ketones area unit mostly thought of additional economical fuel for the brain.

For this reason, fast is related to enlarged mental clarity, focus, and concentration.

Your brain can work higher and you may feel the energy and talents of the brain increases. 

As a result of 75 to 85% of the brain consists of water. Thereby, water fasting to lose weight aids brain functioning in many ways.

Because additional water, provides him strength and increase his concentration.

4. Maintain Autophagy

 You eat nothing during water fasting to lose weight, that is, you avoid feeding and feel full because of water, 

Which causes you to not eat an excessive amount of. Therefore you’ll cut back your weight simply.

Create autophagy within the body.

What is Autophagy?

Glad you asked.

It is a self-eating method (the word virtually suggests that “self-eating”). 

Primarily, throughout autophagy, the body recycles recent elements to make new elements.

However, a recent study explains it a bit additional scientifically:

Autophagy additionally plays a work role in removing misfielded or collective proteins, clearing broken organelles, 

Like mitochondria, endoplasmic reticulum, and peroxisomes, also as eliminating living thing pathogens.

Thus, autophagy is usually thought of as a survival mechanism.

Research shows that autophagy may be a key part of the body’s ability to detoxify and regenerate itself. 

Fast and high intensity exercise each stimulates autophagy and may cause positive results for this reason.

Even intermittent fast will have edges, although the largest results appear to return from the long term fast.

Studies have found that autophagy will cause a remittent risk of cancer, cardiovascular disease, and Alzheimer’s disease. 

Different studies found that autophagy will increase longevity.

And also cut back all-cause mortality. use = sensible for cardboard and sensible for our cells too!

5.  Remove dead cell

Once the water level within the body is best, because of liquidity,

Your body is in a position to simply take away harmful, deadly parts from the body, and its result is seen on your age and health.

6. Safeguard for Several Diseases with Water Fasting

 Beverages may be a good way to safeguard yourself from several diseases with water fasting as it has much health benefits. 

Particularly high blood pressure, urinary organ issues, bladder diseases, and internal organ cancer, etc. area unit unlikely.

7. Lower Age-Inflammation

Studies show that fast reduces pro-inflammatory cytokines and inflammation within the body. 

The researchers found that BHB is created by:

  • Water Fasting (most effective)
  • High-intensity exercise
  • Caloric restriction
  • A ketogenic diet
  • Reduce Cancer & cardiovascular disease 
  • Risk rising analysis additionally shows a link between fast and reduced cancer risk.
  • This can be possible because of the 2 factors listed above: 
  • Enlarged autophagy and reduced aerophilic damage/inflammation.

But analysis additionally showed that water fast could slow or halt the expansion of tumors.

Also as improve the results of therapy and cut back the facet effects, creating it doubtless useful once combined with typical cancer treatments.

Yet another study found that water fast will facilitate defend the guts against injury from free radicals.

Knowledgeable say that 1-2 5 day water fasts a year might cut back cancer risk by quite 90%! Albeit the results aren’t that dramatic.

Why those things an enormous deal?

Because inflammation and aerophilic injury correlate to lifetime. 

Enlarged inflammation and aerophilic injury correlate to early death, whereas reduced levels equate to a longer life. 

Those that live to be 100+ years recent share the factor of low levels of inflammation within the body.

8. Boost the Immune System

A 2014 study found that water fast for simply 3 days might regenerate the system.

The researchers found that fast “flips a regenerative switch” and prompts stem cells to regenerate new white blood cells.

“It offers the ‘OK’ for stem cells to travel ahead and start proliferating and reconstruct the complete system,” 

This is consistent with Dr. Valter Longo, proof of medical specialty, and also the Biological Sciences at the University of CA and author of The Longevity Diet.

This analysis makes fast a promising application for those with immune issues,

Those undergoing chemo, and for all folks as we tend to age since immune perform declines with age.

9. Heart Benefits

Your heart works higher if the number of water in your body is high or at the correct level. 

Because a minimum of five glasses of water throughout the day reduces the prospect of an attack by 41%.

Water is additionally vital for your heart health.

Your heart is perpetually operating, pumping concerning a pair of,2000 gallons of blood each day.

By staying hydrous – that’s, by drinking more water than you’re losing – you’re serving to your heart do its job.

10. Good for Skin

This habit of drink will add beauty to the wonder of your skin. Your skin can stay soft, soft, clean, immaculate associate degree oil-free.

Without adequate water intake, skin appears duller, and wrinkles and pores additional distinguished.

Correct association levels facilitate the skin to become plump and improve its physical property which means it’s less possible to crack and have irritations and blemishes.”

Expert says that drink at least eight glasses of water per day and additional once it’s hot. 

Water needs to be your initial alternative since it provides you radiant skin and zero calories.

11. Financial Savings

And yes, the most vital issue is cash, your cash is saved on an individual basis.

As a result of rather than the favorite beverages you pay cash to drink, water becomes obtainable simply and cheaply and infrequently at no cost.

Some Other Benefits of Water Fasting and Weight Loss:

1. It lubricates the joints

Cartilage, found in the joints and also in the lumbar disc, contains eighty percent water.

Long-term dehydration can reverse the shock-absorbing ability of the joint, resulting in a joint injury.

2. It is the aspect of saliva and secretion

Saliva improves the digestion of our food and keeps the mouth, nose, and eyes moist.

However, it protects against resistance and injury. Drinking properly keeps the mouth clean.

It can reduce supply erosion if consumed instead of improved drinks.

3. It provides oxygen throughout the body

Blood is more than ninety percent water, and blood transmits oxygen to various components of the body.

4. It promotes skin health and smoothness

With dehydration, the skin will become more prone to skin disorders and premature wrinkles.

5. It regulates temperature

The water that is stored in the middle layers of the skin comes to the surface of the skin and once warms the body heat.

Because it evaporates, it cools the body.

Many scientists have suggested that when there is insufficient water in the body, heat storage is increased and that even a small amount of heat stress is acceptable.

If there is a lump of water inside the body, if there is heat stress during exercise, the physical stress can return. Still, analysis is needed for these effects.

6. The organic processing process depends on it

The intestines need water for proper shape.

Because dehydration will lead to organic process questions, constipation, and a very acidic stomach.

However, water fasting might increase the chances of heartburn and stomach ulcers.

7. It burns the emission product

Water is needed in the cycle of reducing sweating and excretion and feces.

8. It affects the force against the unit field

The effect on the absence of water will affect the formation of blood clots, increase blood pressure.

9. The airway needs it

When dehydrated, airways square measurements are controlled by the body in a collaborative action to minimize water loss.

Because this might make asthma and allergies problematic.

10. It stimulates the availability of minerals and nutrients

These dissolve in water, making it possible for them to succeed in numerous components of the body.

11. It prevents injury to the dislocated limb

The kidney conducts fluid inside the body.

However, insufficient water will lead to kidney stones and any problems.

12. It accelerates achievement during an exercise

Many scientists have suggested that the distribution of plenty of water will improve performance during as strong activity as possible with water fasting.

This formulation requires further study, however, as one review makes it clear that dehydration reduces performance in activities longer than half an hour.

13. It reduces the likelihood of a hangover

When partying, soft ice cubes on alcoholic beverages, and non-soda water with lemon will increase excessive alcohol consumption.

Water Fasting and Health of Kidneys

Water as a function works for the decomposition of minerals and nutrients, giving rise to the more obtainable to the body.

The kidneys filter approximately 120–150 quarts of beverage.

Because water is a fundamental requirement for kidney function.

However, the shortage of water is the direct reason for kidney stones.

Who have problems related to stone research indicate those persons don’t drink the prescribed daily proportion of water.

When water fasting, Kidney stones can also widen the risk of huge kidney disease.

 Dehydration happens when the person’s body consumes more water than supply(less water drink).

This result is an imbalance in the electrolytes of the body.

The kidneys keep the level of electrolytes strong in the body when functioning well manner.

In serious cases, dehydration can cause kidney harm, which can be deadly.

Potential drawbacks of chronic kidney failure affect anemia, nervous system injury, heart problems, and a dangerous immune system.

Side-Effects of Water Fasting for Weight Loss:

Side effects of complete Water fasting, like headaches, nausea,

And the feeling of weakness will occur throughout pathology because of lowering the alkaline reserves within the body. 

The vegetative cell activity of leukocytes bit by bit will increase, removing worn-out and pathological cells and the body is regenerated.

Throughout the primary days of Water fast, acidosis is inflated and also the supposed acidic crisis culminates.

 After this crisis, between days 7–14, pathology and weakness slightly decrease,

The concentration of aldohexose in we will increase and a decrease in concentrations of dissolving agent and ammonia happens.

 Once the pathology crisis is over, the pH scale decreases, 

And also the glucose level increases, aldohexose being created by the body from its provides of fat and supermolecule. 

The metabolism improves and ketones within the blood decrease. 

Because of this reason, pathology is then maintained at an identical level, with solely little fluctuations.

Contraindications of water fasting might embrace malignant tumors, leukemia, liver disease, urinary organ impairment, diseases of the central system, acute rubor, colitis, varied cysts, gangrene, and a severe variety of T.B., states of exhaustion, cachexia in older adults, pregnancy, breastfeeding, and immobile-city in any malady.

However, water has some chemicals in it, and drinking this quality water defeats the aim of fasting for the physical advantages.

It doesn’t have electrolytes or natural minerals, which is needed for a higher association of your body throughout the fasting.

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