What are the benefits and dangers of a water fast? First, if you do a water fast it shouldn’t last longer than 24 to 72 hours without medical supervision. Most people do a water fast for religious purposes, preparing for a medical surgical procedure, losing weight, etc.
There are certain detoxes that pattern themselves after water fast such as the lemon detox cleanse. And that is a mixture of lemon juice, water, and cayenne peppers several times a day and up to 7 days a week.
What are the benefits and dangers of a water fast? iStock-photo credit: nicoletaionescu
Water fast is when you cannot consume anything expect water. And you’re typically drinking about 2 to 3 liters of water per day during a water fast. Not everybody can do a water fast and some people feel dizzy or weak.
After doing water fast it is best to avoid eating a large meal post 2 to 3 days. Eating a large meal after 2 to 3 days of doing a water fast can cause you uncomfortable symptoms. You may need up to 3 days or more to feel comfortable eating large meals again.
Research studies reveal that medically supervised water fasts can help people that have high blood pressure to lower it. There was a study done in 48 people who were either overweight or obese. And it found that water fasting for an average of 17 days under medical supervision led to a reduction in systolic blood pressure levels.
Another study that was done in 2013 was where they followed 30 healthy adults that followed a water fast for 24 hours. After the fast they showed a huge reduction in their triglycerides blood levels health marker. This triglycerides marker is a risk factor for heart disease.
There have been some research studies that have suggested that water fasting may help protect the heart against free radical damage. It is important to know that a water fast can dehydrate you.
And the reason for this is 20 to 30% of the daily water comes from the foods we eat. Some of the symptoms of dehydration are dizziness, nausea, headaches, low blood pressure levels, low energy, etc.
Water fasting isn’t for everybody but can help you lose weight. And there are small studies that have revealed some health benefits. It is advisable if you do this to do it under medical supervision.
The Bottom Line is there are benefits and dangers to water fasting. Some of the health benefits are losing weight, lower blood pressure levels, protecting the heart against free radicals, Some of the dangers are dizziness, headaches, nausea, low energy, etc.
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References
- Visioli F, Mucignat-Caretta C, Anile F, Panaite SA. Traditional and Medical Applications of Fasting. Nutrients. 2022 Jan 19;14(3):433. doi: 10.3390/nu14030433. PMID: 35276792; PMCID: PMC8838777.
- Horne BD, Muhlestein JB, Lappé DL, May HT, Carlquist JF, Galenko O, Brunisholz KD, Anderson JL. Randomized cross-over trial of short-term water-only fasting: metabolic and cardiovascular consequences. Nutr Metab Cardiovasc Dis. 2013 Nov;23(11):1050-7. doi: 10.1016/j.numecd.2012.09.007. Epub 2012 Dec 7. PMID: 23220077.
- Horne BD, Muhlestein JB, Lappé DL, May HT, Carlquist JF, Galenko O, Brunisholz KD, Anderson JL. Randomized cross-over trial of short-term water-only fasting: metabolic and cardiovascular consequences. Nutr Metab Cardiovasc Dis. 2013 Nov;23(11):1050-7. doi: 10.1016/j.numecd.2012.09.007. Epub 2012 Dec 7. PMID: 23220077.
- Ogłodek E, Pilis Prof W. Is Water-Only Fasting Safe? Glob Adv Health Med. 2021 Aug 5;10:21649561211031178. doi: 10.1177/21649561211031178. PMID: 34414015; PMCID: PMC8369953.
