The Good and Bad Effects of Water Fasting Diet Plan

    Water fasting is a diet method that is done by only consuming plain water without consuming food or other type of drinks. However, you need to be careful, because this diet plan can cause various health problems if you not doing it properly.


    Water fasting is a widely applied diet method that can help you to gain weight loss, eliminate toxins in your body and before surgery preparation. During this diet, you should not consume any food or drinks except plain water, so there is no calories intake for your body. Why plain water ? Because in addition that plain water not containing any calories, plain water is also proven to be very good for your health.

    Water Fasting Diet Program
    Image by iStock

    What are the health benefits you can gain from doing Water Fasting Diet Plan ?

    The following are various health benefits that you can obtain by doing a water fasting diet plan …

    1. Losing weight

    When your body not get any calories intake for 24 hours or more, you will gain 0.9kg weight loss per day. In addition, as much as 2 liters of water intake can also burning up to 100 calories per day.

    However, you do not need to worry that your body will feel dizzy or weak due to not getting energy from calories, because initially still can be obtained from glycogen breakdown which acts as carbohydrates reserve.

    2. Reducing the risk of heart disease and cancer

    Some research states that water fasting can reduce cholesterol and triglyceride which are the risk factors for heart disease. Not only that, undergoing water fasting diet plan is also believed to prevent cancer cell from growing.


    3. Reducing the risk of diabetes

    Water fasting diet plan can also reduce the risk of getting diabetes, because your body does not get any sugar intake from food or drinks that containing sugar in it.

    In addition, this diet method also plays a role in increasing your body sensitivity to the insulin hormone. Insulin is a hormone that play an important role in regulating blood sugar level. When your body sensitivity to insulin being increased, it can prevent excessive blood sugar level in your body.

    4. Lowering blood pressure

    Water fasting which is done under a doctor supervision can reduce blood pressure for people with hypertension. A study states that 82-90% of people experiencing lower blood pressure after doing water fasting diet plan for 10-14 days.

    The Side Effects of Water Fasting Diet Plan ?

    In addition to it’s various health benefits, water fasting diet is also dangerous if you not doing it properly. The following are some of the side effects by doing water fasting diet plan …

    1. Malnutrition

    Because there is no intake of food or other drinks besides plain water, your body is at risk of experiencing malnutrition due to no nutrients intake for your body. In fact, nutrients that include protein, carbohydrates, fats, vitamins, and minerals are needed by your body to functioning properly.

    Therefore, this diet method is not being recommended for a long time. It’s being recommended to do this diet method for not more than 14 days in advance.

    2. Dehydration

    Even though it sounds weird because you only consuming plain water, water fasting method can cause you to become dehydrated. This is happened because 20-30% of your body fluid intake actually comes from food. Therefore, even if you consume the same amount of plain water, your body will still lack of fluids.

    READ ALSO :  Healthy Lifestyle to Prevent Diabetes Mellitus

    The symptoms that can appear, such as 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 usually experienced by people who do water fasting diet plan. Orthostatic hypotension is a sudden drop in blood pressure that occurred when a person feel dizziness and fainting when suddenly stand up from sitting or lying position.

    How to do Water Fasting Diet Plan in the right way ?

    Although there are no definite rules about how to do the right water fasting diet plan, to make this type of diet method not having side effects for your health condition, you are being recommended to following the phases below (consult to your doctor if needed before following the phases that being described in this article) …

    1. Pradiet phase

    If you have never done water fasting before, prepare yourself 3-4 days in advance by eating small portions of food or do fasting several hours a day.

    Diet phase (24-72 hours)

    During the diet plan, you are advised to drink 2-3 liters of plain 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 supervision, because it can be harmful to your health conditions.

    It’s best to avoid physical activities that require full focus, such as driving a vehicle or driving a heavy machine, to prevent accidents or injuries occurred.

    Post diet phase

    When ending your diet, you are advised to eat snacks or juice. After that, you can increase your food intake slowly. This is done to prevent re-feeding syndrome which is a fatal condition when your body experiencing fast fluid and electrolyte changes.

    This phase normally will take place around one day. However it depend on how long you do water fasting diet plan, because more longer you do water fasting diet plan, it will take more time for your body to adapt before you can consume large amounts of food.

    Water fasting is being included as a heavy classified diet program, so not everyone can do this kind of diet method.

    Water fasting diet plan is not recommended for pregnant women, nursing mothers, 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 can suit your health conditions. Your doctor will also advise you to live a healthy lifestyle, such as eating nutritious food, exercising regularly, and stop smoking or drinking alcohol.