3 Day Fast Benefits: 3 Day Water Fast for Weight Loss
Turns out water fasting can be good for your health.
It can help you lose weight and lower the chances of getting some diseases.
But be careful because it can also be risky and not right for everyone.
Fasting means not eating for a while, and people have been doing it for a long time.
Water fasting is a type of fasting where you only drink water and it’s been getting more popular as a fast way to lose weight.
Some studies show that water fasting might reduce the risk of some diseases and help your body break down and reuse old cell parts through a process called autophagy.
But there haven’t been many studies with people doing water fasting.
On top of this it can be risky for your health and not suitable for everyone.
One of my clients recently asked about 3 day fast benefits so I thought I’d take the opportunity to write an article about it.
This article will tell you about water fasting, how it works, and what’s good and bad about it.
The Midlife Miracle Weight Loss Loophole
Aged 30-60 and battling stubborn weight?
⬇️ This is your opportunity! ⬇️
POPULAR: Treadmill for Weight Loss: Does the Treadmill Help You Lose Weight?
What is a 3 Day Water Fast?
What is water fasting?
Water fasting is when you don’t consume anything except for water.
Usually, water fasts go on for 24 to 72 hours.
You shouldn’t do a water fast longer than 3 days without a doctor watching over you.
People try water fasting for different reasons:
- Some do it for religious or spiritual purposes.
- Others want to lose weight.
- A few think it helps detoxify their bodies.
- Some believe it’s good for their health.
- And sometimes, it’s done before a medical procedure.
Most people try water fasting to get healthier.
Some studies have shown that it can lower the risk of certain cancers, heart disease, and diabetes.
It might also help with something called “autophagy,” which is when your body breaks down and recycles old and potentially harmful parts of your cells.
You might have heard of diets like the lemon detox cleanse. It’s similar to water fasting but only allows you to drink a mix of lemon juice, water, maple syrup, and cayenne pepper several times a day for up to 7 days.
But be careful because water fasting has a lot of risks and can be very dangerous if you do it for too long.
POPULAR: Is Sweet Corn Good for Weight Loss?
How to Do a Water Fast
There aren’t strict rules on how to start a water fast, but some folks should be careful and have a doctor watch over them.
This includes people with gout, both types of diabetes (1 and 2), eating disorders, older folks, pregnant people, and kids.
If you’ve never tried a water fast before, it’s smart to get your body ready for not eating for a few days. You can do this by eating smaller portions at meals or by fasting for part of the day.
Here’s how a water fast goes:
Water Fast (24–72 hours):
During a water fast, you can’t have anything to eat or drink except water. Most people drink about two to three litres of water each day during a water fast.
The fast usually lasts for 24 to 72 hours, but it’s not safe to go longer than that without a doctor looking out for you because of health risks.
Some folks might feel weak or dizzy during a water fast, so it’s a good idea to avoid heavy machinery or driving to prevent accidents.
After the Water Fast (1–3 days):
After the water fast, don’t binge on a big meal right away because it might make you uncomfortable.
Instead, start with a smoothie or smaller meals.
As you feel more at ease, you can have larger meals throughout the day.
This part is especially crucial after long fasts because you could be at risk of something called “refeeding syndrome,” which is a serious condition where your body’s fluid and electrolyte levels change rapidly.
This phase usually lasts a day, but if you’ve been fasting for 3 days or more, you might need up to 3 days before you’re okay with larger meals.
POPULAR: Oat Milk for Weight Loss: Is Oat Milk Good for Losing Weight?
Benefits of a Water Fast
Water fasting has been linked to various health benefits in studies with both people and animals.
Here are some health benefits of water fasting:
1. Might Encourage Autophagy
Autophagy is when old parts of your cells get broken down and reused.
Some animal studies suggest that autophagy could help protect against diseases like cancer, Alzheimer’s, and heart disease.
For example, it might prevent damaged cell parts from piling up, which could be a risk for many cancers.
Animal studies have often found that water fasting helps promote autophagy and might even make you live longer.
Still, we need more human studies to be sure about water fasting’s role in promoting autophagy.
2. Could Help With High Blood Pressure
Research shows that longer water fasts, done under medical watch, could help people with high blood pressure lower their numbers.
One study with 48 people who were overweight or obese found that water fasting for around 17 days with medical supervision led to lower systolic blood pressure.
It also improved levels of LDL (bad) cholesterol and reduced inflammation.
Another review also found that water fasting might really lower blood pressure and body weight in folks with high blood pressure.
But we need more research to see how short-term water fasts (lasting 24 to 72 hours) affect blood pressure.
3. Might Boost Insulin and Leptin Sensitivity
Insulin and leptin are important hormones that affect how your body handles nutrients and hunger.
Water fasting could make your body more sensitive to these hormones, which means they work better.
For example, being more insulin-sensitive means your body is better at controlling its blood sugar levels.
Also, being more leptin-sensitive could help your body handle hunger signals better and reduce the risk of obesity.
4. Could Lower the Risk of Some Long-Term Diseases
There’s some evidence that water fasting might lower the risk factors for diseases like diabetes, cancer, and heart disease.
In one study from 2013, 30 healthy adults did a 24-hour water fast and then had lower levels of triglycerides in their blood, which is a risk factor for heart disease.
Other research suggests that water fasting might protect the heart from damage caused by free radicals, which are unstable molecules that can harm cell parts and are linked to many long-term diseases.
Additionally, studies in both animals and people have found that water fasting could slow down genes that help cancer cells grow and might make chemotherapy more effective.
But remember, we only have a few studies in humans, and more research is needed before we can make strong recommendations.
POPULAR: Magnesium for Weight Loss: Does Magnesium Help You Lose Weight?
Risks of Water Fasting
Despite the benefits, water fasting does have some dangers and risks.
1. Might Make You Lose the Wrong Kind of Weight
Water fasting can help you lose weight fast because it limits calories.
However, much of the initial weight loss could be from water, carbs, and even a bit of muscle.
2. Could Lead to Dehydration
Even though it seems odd, water fasting might make you dehydrated.
That’s because around 20-30% of the water you need daily usually comes from the foods you eat.
If you’re drinking the same amount of water but not eating, you might not be getting enough water.
Signs of dehydration include dizziness, nausea, headaches, constipation, low blood pressure, and low energy.
To avoid this, you might have to drink more water than usual.
3. May Cause Orthostatic Hypotension
Dehydration from water fasting can lead to orthostatic hypotension.
This means your blood pressure could drop when you stand up quickly, making you feel dizzy, lightheaded, and at risk of fainting.
If this happens during fasting, it’s best to avoid activities like driving or using heavy machinery to prevent accidents.
4. Could Worsen Certain Medical Conditions
Although water fasting is quite short, it could make some medical conditions worse. If you have these conditions, you should talk to a healthcare professional before trying water fasting:
- Gout: Water fasting may increase uric acid production, which is a risk for gout attacks.
- Eating disorders: Some evidence suggests that fasting could encourage disordered eating behaviours for some people.
So, while there may be benefits to water fasting, it’s important to be aware of these risks and consult a healthcare expert if you have certain health conditions.
POPULAR: Is Cream of Wheat Good for Weight Loss?
How Much Weight Will I Lose on a 3 Day Water Fast?
So now you know the benefits and potential risks, you may find yourself asking the question how much weight will I lose on a 3 day water fast?
Unfortunately there is no exact number as it depends on a number of factors like your height, starting weight and activity level.
That being said there are a number of people over on YouTube who have reported losing anywhere from 4.5lbs to 12lbs on their 3 day water fast.
Water fasting for 3 days, like other fasting methods, can indeed help you lose weight.
Yet, it brings along many health risks.
If you’re aiming to get the advantages of fasting while also dropping some weight, I would advise instead considering intermittent fasting and alternate-day fasting.
I myself use intermittent fasting and many of my clients have experienced phenomenal results from doing the same.
Intermittent fasting offers similar health benefits to water fasting for 3 days.
However the great thing about intermittent fasting is that it can be done on a more regular basis because it allows you to eat, reducing the chances of nutrient shortages and muscle loss.
POPULAR: Simple AM Ritual for Weight Loss: Morning Weight Loss Routine
3 Day Fast Benefits: Summary
Water fasting is a popular method of fasting that many people consider for its potential health benefits.
When it comes to the benefits of a 3-day fast, water fasting for 3 days can indeed have some advantages.
However, it’s important to understand that most of the health benefits associated with fasting for three days have mainly been observed in animal studies.
These findings may not necessarily translate directly to humans.
One of the questions that often arises is, “How much weight will I lose on a 3-day water fast?”
A 3-day water fast can certainly lead to significant weight loss, primarily due to a reduction in calorie intake.
This makes the 3-day fast an option for those looking to shed pounds quickly.
Despite the potential benefits, it’s worth being aware that fasting for three days, does come with certain risks.
These risks are more pronounced when you extend the fasting period beyond three days.
Additionally, people with specific medical conditions like gout or diabetes may be at greater risk when engaging in a 3-day fast.
If you’re interested in experiencing the potential benefits of fasting without the potential risks associated with a 3-day fast, you might want to consider safer alternatives like intermittent fasting or alternate-day fasting.
These methods allow you to consume some food during an eating window each day, making it a more sustainable long-term approach to be used compared to a strict 3-day water fast.
Keep pushing.
Speak soon.
The Midlife Miracle Weight Loss Loophole
Aged 30-60 and battling stubborn weight?
⬇️ This is your opportunity! ⬇️
POPULAR: Are Carrots Good for Weight Loss?
