Going on a diet is never easy, but few ways to lose weight are as effective as fasting. Going on a water-only fast for a week will help you shed some pounds without risking your health. Though there are many health benefits to fasting, remember that you can only lose a certain amount of weight before you have to start feeling unwell. Continue reading to find out how much weight you can lose if you fast for a week.
How Much Weight Can You Lose On A Water-Only Fast?
Most people think that if they skip a meal for a day, they will lose some weight. Though this notion is mostly true in the short term, you will lose a lot more weight if you skip meals for a week or more. According to the National Institutes of Health, you can lose up to 2 pounds a day if you follow this approach. This is why many fasters lose most of their weight in the first few days of their fast. It is also the reason why you have to be careful about what kind of food you are eating while on a diet. Make sure that you are not binge-eating or you will end up gaining weight instead of losing it. Most people who lose a lot of weight during the first few days of their fast have done so by careful planning of their food intake and mindful exercise in between meals.
You can lose a lot more weight if you go on a water-only fast for more than a week. The NIH reports that people who fast for a week lose about 5 pounds, while those who go on a water-only fast for two weeks lose about 10 pounds. This is because your body gets used to getting all of its nutrition from drinking water. When you start feeding it again, it gets rid of the pounds very quickly. Though feeling hungry is commonplace when you are fasting, make sure that you are not storing any food in your body at the expense of your health. When your body starts getting nutrition again, it will get all of the food it needs from the tissues and organs that were previously deprived of nourishment. This is why you have to plan your food intake carefully and make sure that you are not overeating while on a diet. If you are trying to lose weight, it is always a good idea to consult with a dietitian who can help you plan your meals and snacks so that you get the best results from your efforts.
Many people are under the impression that if they are not hungry when they start their fast, then they will remain this way. This is not necessarily true. As you get used to living in a place where food is not available, you may start to feel physically nauseous. Eating too much will only cause you to vomit, leading you to lose more weight. If this sounds like you, then it may be a good idea for you to start your fast at night, when you are already in bed. You can get up and eat during the day, when the risks of passing out are lower due to activity levels being at their lowest. Drinking plenty of water will also help keep you hydrated and healthy.
What Else Can You Do To Lose Weight?
There are plenty of ways for you to shed some pounds without needing to go on a water-only fast. If you find that fasting works well for you, then you can opt for a less restrictive diet such as the Mediterranean diet or the diet recommended by the International Diabetes Federation. Both of these diets are low in carbohydrates and high in fiber, which makes them excellent at helping people with diabetes lose weight. If you do not have diabetes, then this is also the kind of diet you need to follow if you want to lose weight. You should not opt for a low-carbohydrate diet if you have cardiovascular disease, as this could lead to serious complications for you.
Warning On This Matter
Make sure that you check with your doctor before starting any type of diet or exercise routine. There are various health conditions which could become aggravated by an approach such as this. For example, if you have hypothyroidism, you may experience symptoms which make it harder for your body to lose weight. There are also medications which your doctor may advise you to stay clear of while on a diet. If you are taking any medication, then you should not go on a diet which limits the types of medications you take or restricts the amounts you take, as this could potentially lead to drug interactions and potentially serious side effects. If your doctor advises against any specific diet or exercise plan, then it is best to listen and do what your doctor says, as this will help ensure that you stay healthy and do not lose any weight which might pose a health risk to you.
Make sure to drink enough water while on your diet or exercise routine. Thirst is one of the primary signs your body is not getting all the nutrition it needs. You should drink at least 12 glasses of water each day, and if you are sweating more than usual, then you should drink even more water to ensure you stay hydrated and do not become dehydrated. Dehydration will only make you uncomfortable, and it could even pose a health risk to you. Drink water until you feel light-headed and refreshed, and if you do not have access to fresh water, then drink whatever is available, whether this is filtered water from a pond or lake, or perhaps even recycled water from the washing machine. Though recycling water is not recommended, it is better than getting it fresh from a public fountain, as this water may be contaminated by harmful bacteria or chemicals which could make you sick if you consume it.
The key to a successful diet is to make sure that you do not deprive yourself of any kind of food. When you start a diet, you should not feel bad about eating what you want, as long as this is not junk food. Eating fruit and vegetables will help you stay healthy and lose some weight, as will drinking plenty of water. Some people prefer to use supplements while on their diet, as they think these will help them stay full and lose weight. If this is you, then you should look at natural products which are high in fiber and protein, such as artichokes, black beans, lentils, and chickpeas. These will help keep you full and give your body the nutrients it needs to stay healthy.
If you want to lose weight, then a water-only fast is one of the best and most efficient approaches. Make sure to consult with your doctor before starting any type of diet or exercise routine. As you get used to drinking only water, you may find yourself feeling less hungry, as the food you are eating is not hitting your stomach as hard as usual. Though you will lose a lot of weight in the first few days, make sure that you are not putting your health in jeopardy by doing this. If this sounds like a weight loss option which you feel is right for you, then you should start planning your diet and making sure you follow it, as you will be assured of effective results. Always remember that nutrition is paramount if you want to lose weight and stay healthy.