quick water diet

 quick water diet

What is a quick water diet?

It is common among some to follow the so-called quick water diet or water fasting, which is abstaining from eating and drinking except for water, and there is no specific period for the water diet, but medical advice suggests between 24 hours and 3 days as a maximum for the time in which you can stay without food,  Many people believe that this diet has many health benefits, such as weight loss and detoxification, and as we mentioned, there are no scientific guidelines about the duration of the water diet and how, but some continue on the water diet for 24-72 hours, and the water diet should not be followed For longer than this without medical supervision, some people may feel weak or dizzy during this time.

As for the following segment of the water food plan, it is to withstand the choice to devour a massive meal, due to the fact consuming massive unpleasant symptoms, and instead break the fast by drinking juice or eating a small meal, and then starting to eat larger meals gradually throughout the day. Publish-water weight loss program is especially essential if the weight-reduction plan duration is lengthy, to growth the danger of growing refeeding syndrome, a fatal circumstance wherein the frame undergoes fast modifications in fluid and electrolyte levels, and the post-water diet phase lasts approximately one day, but people Those who fast for 3 days or more may need up to 3 days before feeling uncomfortable when eating large meals, and a quick water diet carries many risks and can be very dangerous when followed for a long time.

The benefits and harms of the water diet

Is it safe to follow a water diet?

There are no scientifically proven benefits to water diet, so most nutrition experts advise not to follow this diet, and water diet can not cause harm when followed for a few days for most healthy people provided they are exposed to dehydration, but water diet for long periods may cause many health problems The body needs vitamins, minerals, and other nutrients from food to maintain the health of the body, and in the event of not obtaining an adequate amount of nutrients, the person may suffer from fatigue, dizziness, constipation, dehydration, inability to tolerate cold temperatures, and other problems, and fasting for a long time can be life-threatening.

It is worth noting that some groups should avoid following the water diet completely, because it can cause serious health damage to these groups, including people with kidney disease, Individuals who take a couple of medications, pregnant and lactating ladies, and people with an eating disorder, and warning should be exercised. For humans with diabetes, heart disorder, and liver sickness to follow this routine without consultation and observe-up by a physician.

  Water diet side effects

 

Following a water diet can cause several problems and damages that must be taken into consideration: 

• Nutrient deficiencies: Any type of severe fasting can increase the risk of nutrient deficiencies.

When calories are restricted, the consumption of vitamins, minerals, fatty acids, amino acids, and electrolytes, which are elements that the body needs to function properly, is restricted.

• Serious changes in blood pressure: can happen to a severe drop in blood pressure when you drink plenty of water, as it may increase the risk of low blood pressure orthostatic a sudden drop in blood pressure when standing, and may cause this case dizziness Dizziness. You may also have an increased risk of orthostatic hypertension, which is a sudden rise in blood pressure upon standing.

• Low levels of sodium in the blood: or the so-called water intoxication, where hyponatremia occurs when replacing water and salt lost during sweating by drinking water only, and hyponatremia can cause neurological symptoms ranging from confusion to epileptic seizures, and coma and the severity depends on Symptoms depend on how low sodium levels are in the bloodstream, and how quickly they fall.

• Dehydration: Following water, diet can increase the risk of dehydration , because approximately 20-30% of daily water consumption comes from foods eaten, and if you drink the usual amount of water without eating foods, the body may not get enough water. Symptoms of dehydration include dizziness, nausea, headache, constipation, and low blood pressure.

• Other side effects: Other side effects of the water diet may include fainting, brain fog, fatigue, and changes in hormone levels in women if it is followed for a long time.

• Are there studies on the benefits of a water diet? There are few studies available on this type of diet, but the results of these studies cannot be generalized, such as the study published in the Journal of Manipulative and Physiological Therapeutics in 2001, which showed that a water diet under medical supervision may help regulate blood pressure and stimulate follow-up. Healthy diet, and lifestyle changes, but there is a need to study this effect and others in the long term,  and some indicate that water diet may reduce weight quickly, however, it can cause many health risks, and this loss Unhealthy, because the water diet restricts calories, which causes a large loss of weight quickly, and most of this loss is from water, carbohydrates, and muscle mass, not fat.

The healthy way to lose weight

The healthy way to lose weight The reason behind losing weight is to burn more calories than the number of calories consumed, and this can be done by reducing the consumption of calories from foods and drinks, and increasing the calories burned by increasing the level of physical activity, [8] and the following is an explanation of this: 

• Reducing calorie consumption: It is not possible to get rid of excess body fat when you continue to eat a large number of foods and sweets, but this does not mean deprivation of favorite foods, but high-calorie foods must be rationed in small quantities, and on special occasions, and fat stores can be burned in The body by reducing food intake, and usually reducing 300-500 calories per day leads to a loss of 0.5-1 kg per week, which is a realistic and sound goal, and there is no difficulty in reducing calories for people who consume a large number of calories from a cake, Sweets, biscuits, and soft drinks, it is important to replace ready and fast meals with healthy options.

• Follow a healthy diet: Lifestyle changes towards a healthy and balanced diet help reduce the number of calories consumed and help ensure that you get all the nutrients your body needs, and some diets may recommend cutting out some foods, such as meat, And fish, wheat, and dairy products, but dispensing with certain food groups leads to not getting enough nutrients and vitamins that the body needs to function properly, and simply lose weight without excluding one of the food groups from the diet, where it must That a healthy and balanced diet includes a variety of foods from the five food groups, which are: vegetables, fruits, legumes, proteins, and dairy products.

• Increasing physical activity: Physical activity helps increase the number of calories the body burns for energy, and physical activity reduces the risk of cardiovascular disease, diabetes, and other health problems, so it is recommended to engage in moderate physical activity for 150 minutes at a time. At least thirty minutes per week, and this is estimated at thirty minutes a day, five days a week or more. The daily thirty minutes can be divided into 10 minutes three times during the day. It is recommended to choose activities that a person enjoys, such as walking, gardening, swimming, dancing, and other activities.