4 Benefits and Dangers of the Water Fasting Diet Method
Windowofworld.com – Water fasting or white water diet is a diet method that is done by only consuming water without consuming food or other drinks. However, you need to be careful, because this diet can cause various health problems if it is not done properly.
Water fasting is a diet method that is widely applied to reduce body weight, eliminate toxins in the body, and as a preparation before surgery. During this diet, you should not consume any food or drink except water, so no calories enter the body. Why water? Because in addition to not containing calories, water is also proven to be very good for health.
What are the benefits of the Water Fasting Diet?
The following are the various benefits that can be obtained by undergoing a water fasting diet:
1. Lose weight
When you don’t get calorie intake for 24 hours or more, then you can lose weight 0.9 kg per day. In addition, as much as 2 liters of water intake can also burn up to 100 calories per day.
However, you do not need to worry that your body will feel weak due to not getting energy from calories, because initially the energy can still be obtained from the breakdown of glycogen which acts as a carbohydrate reserve.
2. Reducing the risk of heart disease and cancer
Some research states that water fasting can reduce cholesterol and triglyceride levels which are risk factors for heart disease. Not only that, undergoing a water fasting diet is also believed to prevent cancer cell growth.
3. Reducing the risk of diabetes
Water fasting diet can reduce your risk of diabetes, because the body does not get sugar intake from food or drinks.
In addition, this diet method also plays a role in increasing the body’s sensitivity to the hormone insulin. Insulin is a hormone that plays a role in regulating blood sugar levels. Increased body sensitivity to insulin can prevent excessive increases in blood sugar levels.
4. Lowering blood pressure
Water fasting which is done under the supervision of a doctor can reduce blood pressure in people with hypertension. A study states that 82-90% of people experience a decrease in blood pressure after doing water fasting for 10-14 days.
What are the Dangers of Water Fasting Diet?
In addition to the various benefits, water fasting is also dangerous if not done in the right way. The following are some of the adverse effects of the water fasting diet:
Because there is no intake of food or other drinks besides water, the body is at risk of experiencing malnutrition due to no nutrients entering the body. In fact, nutrients that include protein, carbohydrates, fats, vitamins, and minerals are needed by the body to function properly.
Therefore, this diet method is not recommended for a long time.
Even though it sounds weird, water fasting can cause you to become dehydrated. This happens because 20-30% of body fluid intake actually comes from food. Therefore, even if you consume the same amount of water, your body will still lack of fluids.
Symptoms that can appear, namely dizziness, nausea, headache, and constipation. To avoid dehydration, you are advised to drink more than usual.
3. Orthostatic hypotension
Orthostatic hypotension is a condition that is often experienced by people who undergo water fasting. Orthostatic hypotension is a sudden drop in blood pressure that occurs when a person suddenly stands up from a sitting or lying position, causing dizziness and fainting.
How to do a Water Fasting Diet?
Although there are no definite rules regarding how to do the right water fasting diet, but so that this diet does not actually endanger your health, follow the following phases:
1. The pradiet phase
If you have never done water fasting before, prepare yourself 3-4 days in advance by eating small portions or fasting several hours a day.
2. Diet phase (24-72 hours)
During the diet, you are advised to drink 2-3 liters of water per day. This diet can be carried out for 24-72 hours and should not be done more than that period without a doctor’s supervision, because it can be harmful to health.
It’s best to avoid activities that require full focus, such as driving a vehicle or driving a heavy machine, to prevent accidents or injuries.
3. Post-phase phase
When ending your diet, you are advised to eat snacks or juice. After that, you can increase food intake slowly. This is done to prevent refeeding syndrome which is a fatal condition when the body experiences fluid and electrolyte changes quickly.
This phase normally takes place in one day. However, the longer the duration of your diet, the longer it takes for the body to adapt before it can consume large amounts of food.
Water fasting, including a diet that is classified as heavy, so not everyone can do this diet method. Water fasting diet is not recommended for pregnant women, nursing mothers, the elderly, and people who suffer from certain diseases, such as kidney failure, gout, ulcers, or eating disorders.
Consult again with a nutrition specialist about a healthy diet that suits your health condition. The doctor will also advise you to live a healthy lifestyle, such as eating nutritious food, exercising regularly, and stopping smoking or drinking alcoholic beverages.