All you need to know about water fasting a Medically reviewed by Natalie Butler, 8.D., L.D. — By Claire Sissons on March 20,2018 What is water fasting? Benefits Safety Research Who should not fast? Tips What to expect Takeaway Water fasting is when a person eats no food and drinks only water. People may undertake water fasting to lose weight, for spiritual or religious reasons, or to try and combat particular health problems. Research suggests that occasional fasting may help with weight loss, although other methods may be more effective long-term Q MepicaLNewsTopay SUBSCRIBE Propeny s 3 7 7 not require too much energy. What is water fasting?Benefits People with risk factors for certain diseases could benefit from short-term fasting. These include: heart disease high blood pressure high cholesterol diabetes being overweight These risks are often related. When the body does not have access to carbohydrates, which are its preferred source of energy, it will use fats. So, a fast can result in weight loss as the body uses up fats in the body for its energy. According to the Academy of Nutrition and Dietetics, the best way to lose weight is to take it slowly, combining a healthy diet with exercise. Itis also important to try and change some eating habits, such as reducing the number of sugary foods and snacks eaten. Safetyx Research An alternative to long periods of fasting can be intermittent fasting, This means eating nothing or very few calories for a certain amount of time and then eating as usual for another set period. An example is the 5:2 diet, where someone eats a regular diet for 5 days in the week, and a quarter of their daily calories on the remaining 2 days. Ina study ® comparing intermittent fasting and eating an ongoing low- calorie diet, both methods were found to be equally good for weight loss, as well as reducing the risk of cancer, diabetes, and heart disease. Intermittent fasting was found to be as easy to stick to as a low-calorie diet. Research © based on studies with mice and rats suggests that fasting may protect against certain diseases, such as diabetes, and has the potential to delay aging. Fasting regularly for short periods of time has been associated with lower rates of diabetes, a lower BMI, and a reduced risk of coronary artery disease in people being tested for blocked arteries. There have not been extensive human studies on fasting, although research ® has found some positive impact on blood pressure, body weight, and improved rheumatoid arthritis symptoms from small studies. Fasting can have adverse effects on the immune system for older adults,Who should not fast? Water fasting is not safe for everyone. People who should not fast, or who should seek advice from a medical professional before fasting include older adults, those under 18, and those who: have an eating disorder + are underweight + are pregnant or breast-feeding + have heart problems + have type 1 diabetes + have uncontrolled migraines + are undergoing a blood transfusion + are taking specific medication; seek the advice of a doctor Tipsfor longer than 3 days should only be carried out after seeking the advice of a medical professional. Fasting can be mentally and physically tiring, so people must carefully prepare themselves by: eating well before the fast, with foods that are high in eneray * picking a time that will allow for rest, maybe a day when not at work + avoiding fasting if unwell or very tired * avoiding demanding exercise + considering building up to a fast slowly, perhaps by reducing the size of meals During the fast, it is essential to drink enough water and to spread this out throughout the day. It may be tempting to drink more than usual when fasting, but this can be harmful and should be avoided. When ending a water fast, a person should not eat too much at once but build up gradually to avoid a stomach ache or feeling sick. MEDICAL NEWS TODAY NEWSLETTER Master healthy eating with our Nutrition Edit Join our Nutrition newsletter for honest insights, research updates, and tasty solutions to your food dilemmas 3 times a week. Ignite your passion for food that makes you feel good. Enter your email Also sign up for our popular Heart Health newsletter,What to expect Fasting deprives the body of the fuel it needs, so expect to feel tired and low on energy. A lack of food can also make people feel dizzy, weak, or nauseous, and if these symptoms are particularly bad, it is important to eat something. Getting plenty of rest, sitting down, and avoiding intense exercise can help to conserve energy. It is normal to feel irritable or tired from lack of food, but if someone begins to feel disorientated or confused while fasting, they should seek medical advice. Takeaway Although there may be some health benefits to water fasting, reducing overall calories is just as effective for weight loss, and is likely to be safer. Alternatives such as intermittent fasting could have more health benefits in terms of reducing the risks for heart disease and diabetes than a long- term water fast for days at a time and may be more sustainable.ADVERTISEMENT Explore these resources for weight loss Noom Great for sustainable weight loss plans * Prioritizes a balanced relationship with food Uses @ auiz to TAKE QUIZ create @ custom plan and estimated timeline $209 per year with with alternate options available Enjoy a 14-day free trial Nutrisense Great for people on a weight loss plateau * Provides insights through glucose monitoring Uses a cuiz to match you with the TAKE QUIZ right program and expert dietitians $199 per month with other plans available Get 25% off with code HEALTHLINE25approach to weight loss * Focuses on evervday habits like How we reviewed this article: @ sources afv- RELATED COVERAGE Fasting: Health benefits and risks Fasting diets have become one of the most popular health trends in recent years. But can abstaining from food really be good for us? We... How do crash diets affect your heart? Study investigates A team of British-based researchers set out to investigate the effects of acute calorie restriction on the health of our most vital organ: the heart...Some people eat only one meal per day to lose weight. Also known as intermittent fasting, this plan allows a person to eat whatever meal they... How fasting boosts exercise's effects on endurance Anew study, conducted in mice that exercised on a treadmill for 45 minutes per day for 2 months, found that feeding only on alternate days...Get our newsletter Keep up with the ever-changing world of medical science with new and About Us Contact Us. Terms of Use emerging developments in health, Enter your email Your privacy is important to us Health Topics Health Hubs Medical Affairs Privacy Policy Content integrity Privacy Settings Newsletters Advertising Policy Do Not Sell My Info © 2023 Healthline Media UK Ltd, Brighton, UK. 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