Water Fasting: A Short-Lived Panacea for Weight Loss, Reveals New Research
Water fasts, the practice of consuming nothing but water for prolonged periods, have long enticed individuals seeking rapid weight loss. However, a groundbreaking study conducted by the University of Illinois Chicago casts doubt on the long-term effectiveness of this method. While initial weight loss appears promising, the research reveals that the metabolic benefits associated with water fasts, including reduced blood pressure and improved cholesterol levels, quickly dissipate after the fasting period concludes.
Led by esteemed Professor of Kinesiology and Nutrition, Krista Varady, the study examined the effects of water fasting on weight loss and metabolic markers. Contrary to popular belief, the research found no serious adverse effects associated with water fasting or similar caloric restriction regimens. However, Varady strongly advises against undertaking such fasts for more than five days without medical supervision.
Varady, an expert in intermittent fasting, embarked on this investigation due to the sudden interest expressed by journalists. Recognizing the need for informed commentary, she diligently studied existing research to unravel the truth behind water fasting.
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The study, published in Nutrition Reviews, constitutes a comprehensive literature review analyzing eight previous studies on water fasting and Buchinger fasting—an alternative method widely practiced in Europe involving minimal juice and soup consumption. Varady’s team meticulously examined the combined findings of these studies, shedding light on the impact of fasts on weight loss and various metabolic parameters.
The results demonstrated noticeable short-term weight reduction among individuals engaged in water fasting. Those who fasted for five days witnessed a weight loss ranging from 4% to 6%, while individuals who extended their fasts to seven to ten days experienced a 2% to 10% reduction. Remarkably, individuals fasting for 15 to 20 days achieved an impressive weight loss of 7% to 10%.
Regrettably, only a handful of studies tracked the weight regain of participants once the fasting period ended. Among these, individuals who underwent a five-day water fast regained all lost weight within three months. In contrast, two other studies reported a minor weight regain, although participants were encouraged to restrict their calorie intake post-fasting.
Conversely, the metabolic benefits attributed to these fasts proved evanescent, reverting to baseline levels shortly after resuming normal eating habits. Notably, enhancements in blood pressure, cholesterol, and blood sugar levels were not sustained, underscoring the transient nature of water fasting’s effects.
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The research also examined the impact of prolonged fasts on individuals with Type 1 and Type 2 diabetes. Encouragingly, no adverse effects were observed among these participants, who were closely monitored and had their insulin doses adjusted during fasting.
Headaches, insomnia, and hunger emerged as the most common side effects experienced during extended fasts, akin to those encountered in intermittent fasting. Notably, no severe negative consequences such as metabolic acidosis or fatality were reported in any of the studies.
Varady highlighted a significant finding: participants in prolonged fasts exhibited a weight loss consisting of approximately two-thirds lean mass and one-third fat mass. This contradicts conventional weight loss patterns, where fat loss typically surpasses muscle loss. Varady explained this phenomenon by stating that “the body requires a consistent protein intake. If deprived, it turns to muscle tissue for sustenance.”
Having extensively researched intermittent fasting, Varady recommends this approach over water fasting for those seeking effective weight management strategies. “There is a wealth of data demonstrating the efficacy of intermittent fasting,” she emphasized.
The research team from the University of Illinois Chicago includes Sofia Cienfuegos, Shuhao Lin, Vasiliki Pavlou, Kelsey Gabel, and former UIC student Mark Ezpeleta. Their collaborative efforts contribute to the growing body of knowledge surrounding weight loss and metabolic health.
