Water diet plan for weight loss is a form of fasting which is also called a water fast. It’s when you abstain from all solid food, but allow yourself to drink water (and other calorie-free beverages). The idea behind it is that your body uses up the small amount of calories you’ve consumed in order to digest food, so there’s no room left to store fat. If this sounds tempting to you, then you need to see the benefits of water fasting
Water diet for weight loss involves strictly drinking water and avoiding foods that may contain calories. This method is widely supported as effective by many diet experts, yet remains controversial to others.
Water Diet Plan For Weight Loss
Find out if you’re getting enough water to keep your metabolism cranking at peak efficiency and your digestive system functioning well.
If you’ve ever tried to lose weight, you’ve probably heard a lot about water and weight loss. Can drinking more water really help you lose weight? The short answer is yes — and no.
If you’re already well hydrated and getting plenty of water, getting more water into your diet probably won’t make a lot of difference. But if you’re going through your days a little — or a lot — dehydrated, as many people are, getting enough water could help.
“In my experience, most people are not aware of how much they’re drinking and are not drinking enough — many, as little as half of what they need,” says Amanda Carlson, RD, director of performance nutrition at Athletes’ Performance, which trains many world-class athletes.
How Water Boosts Metabolism
“Water’s involved in every type of cellular process in your body, and when you’re dehydrated, they all run less efficiently — and that includes your metabolism. Think of it like your car: if you have enough oil and gas, it will run more efficiently. It’s the same with your body.”
“Your metabolism is basically a series of chemical reactions that take place in your body,” says Trent Nessler, PT, DPT, MPT, managing director of Baptist Sports Medicine in Nashville. “Staying hydrated keeps those chemical reactions moving smoothly.” Being even 1% dehydrated can cause a significant drop in metabolism.
Hungry or Thirsty? How Water Helps a Diet
It’s also very hard for the body to tell the difference between hunger and thirst. So if you’re walking around feeling a gnawing sense of hunger, you might just be dehydrated. Try drinking a glass of water instead of grabbing a snack.
Research has also shown that drinking a glass of water right before a meal helps you to feel more full and eat less. “Many people do find that if they have water before a meal, it’s easier to eat more carefully,” says Renee Melton, MS, RD, LD, director of nutrition for Sensei, a developer of online and mobile weight loss and nutrition programs.
One study, for example, found that people who drank water before meals ate an average of 75 fewer calories at each meal. That doesn’t sound like a lot — but multiply 75 calories by 365 days a year. Even if you only drink water before dinner every day, you’d get 27,000 fewer calories over the course of the year. That’s almost an eight-pound weight loss.
The Digestive Health Benefits of Water
But getting enough water doesn’t just help you regulate how much you eat. It helps you digest it properly, too.
“Water allows your kidneys to function properly and filter everything they need to, and allows us to eliminate effectively and not be constipated,” Melton says. “People who don’t get enough fluids in their diet tend to be constipated.”
And that’s not all. There are several causes of kidney stones and chronic dehydration is a significant one. When you don’t get enough water, calcium and other minerals build up in your urine and are harder for your body to filter out. They can form the crystals that make up kidney and urinary stones.
Doctors who specialize in pediatric kidney problems report seeing more kidney stones in children in recent years, and they believe it’s because of a combination of factors. Many kids aren’t drinking enough water. Also, many kids are overweight and eat a poor diet.
“I’ve been in this field for over 30 years, and I’d say that until about the last 10 to 15 years, you almost never saw stones in kids,” says Robert Weiss, MD, chief of pediatric nephrology at Maria Fareri Children’s Hospital of the Westchester Medical Center in New York. “Lately, the frequency is increasing dramatically.”
How Much Water Do You Need?
How can you know if you’re getting enough water to keep your metabolism cranking at peak efficiency and your digestive system functioning? The formula used to be “one size fits all” — eight 8-ounce glasses of water a day. But that’s changed, experts say.
“It depends on your size and weight, and also on your activity level and where you live,” Nessler says. “In general, you should try to drink between half an ounce and an ounce of water for each pound you weigh, every day.” For example, if you weigh 150 pounds, that would be 75 to 150 ounces of water a day. If you’re living in a hot climate and exercising a lot, you’d be on the higher end of that range; if you’re in a cooler climate and mostly sedentary, you’d need less.
Another quick way to check: look in the bowl after you’ve gone to the bathroom. If your urine is clear or very light yellow and has little odor, you’re well hydrated. The darker and more aromatic your urine, the more dehydrated you are.
How can you build more water consumption into your day? Try these tips:
- Carry an insulated sports bottle with you and fill it up periodically.
- Keep a glass of water on your desk at work.
- Keep another glass next to your bed. Many of us wake up dehydrated first thing in the morning.
- Switch one glass of soda or cup of coffee for a glass of water.
- Drink small amounts of water throughout the day. Six glasses all at once isn’t good for you!
Benefits Of Water Fasting
Many people fast for religious reasons. But did you know that water fasting for weight loss works great? Going on a water fast for a day or two in a week can boost your metabolism, reduce calorie intake, and help you lose up to 14 pounds in just 30 days. However, this is a short-term weight loss plan. You must consume a balanced diet and exercise regularly as well.
Water fasting has been practiced since ancient times. Humans did not know to grow their own food or hunt. By drinking just water, humans could survive for days. But today, obesity has become a global issue. We overstuff ourselves with foods that have zero nutritional value and empty calories. However, you can change that by modifying your lifestyle and taking small steps. Start the 1- or 2-day water fasting per week to lose weight and improve your overall health.
Continue reading to know more about it.
Water Fasting To Lose Weight
1. What Is Water Fasting?
Water fasting involves drinking 1-2 liters of water per day for five days. Doing this will give your body a chance to rejuvenate itself and flush out toxins that have been building up in the body for a long time. The most important aspect of water fasting is that your brain will be more alert and you will become super focused on what you do. You may feel tired and need to sleep more. But overall, it will show good results, provided you do it properly, with the help of your physician or dietitian. Also, it is important to understand that not all bodies have the same stress coping ability. Therefore, it is up to you whether you want to undertake water fast when you are on a sabbatical or while you are working or going to school.
A pre-fast and post-fast phase is necessary. Slowly reduce food intake before the actual water fast and then again gradually re-introduce food after the water fast is completed. Sudden water fasting or breaking the fast suddenly will harm your body and can even kill you.
2. How Does Water Fasting Help In Weight Loss?
For the first two days during your water fasting phase, all you lose is the water weight. The fats start to burn from the 3rd day of water fasting phase. When you stop eating, your digestive system stops working. Your body slows down, except the brain and the heart. The stored fat is now broken down to provide energy for all involuntary and voluntary functions of the body. Water helps to get rid of the toxins and any waste present in the colon. This further helps you to lose a good chunk of weight. All this coupled with the right amount of daily exercise (depending on the body type and the body’s current activity level) will help you to lose a considerable amount of flab.
3. 10 Days Water Fasting Plan For Weight Loss (With Diet Charts)
To make sure that you get the most out of this fast, I have divided the fasting period into 3 phases. The first phase or the pre-fasting phase lasts for 2 days, allowing your body to consume less and less solid foods and making your body more comfortable with “liquid only” diet. The second phase or the water fasting phase is the toughest of all, but by the time you complete this phase, I assure you that you will feel like a new person. Drink neither less nor too much of water. Drinking less water can make you dehydrated and drinking more water can flush out all the salts from your body, which can prove to be fatal. Drink about 1-2 liters of water per day during the water fasting phase. The last phase of breaking the fast is crucial. You have to gradually re-introduce the solid foods or any other liquid food (juices or soup) over a period of three days. Eating fruits and veggies in the first and third phases will provide your body with enough vitamins, minerals, and dietary fiber to survive the water fasting phase as well as for recuperating from the fast.
Here is a diet chart for all the three phases to help you get an idea about what to eat in the first and third phases. Take a look.
- Pre-Fasting Phase
| Early Morning | Lemon, honey and warm water detox drink |
| Breakfast | 1 bowl of fruits or 1 banana and a probiotic drink |
| Lunch | Vegetable sandwich (no cheese or mayonnaise) or grilled veggies |
| Post-Lunch | 1 glass fruit juice |
| Evening Snack | 1 cup green or black tea (without sugar or artificial sweetener) with two multigrain biscuits |
| Dinner | Vegetable soup or veggie salad |
| Bed Time | 1 glass warm milk |
Why This Works
Day 1 allows you to eat a good amount of fruits and veggies. Fruits and veggies are nutrient-dense foods that will keep you healthy and keep your hunger pangs at bay. Fruits and veggies will also make your skin glow. Probiotics are gut bacteria that help in digestion. The probiotic drink will keep your digestive system healthy.
Useful Tip
Try not to shop for any meat so that you don’t have to see it in the refrigerator! Buy lots of fruits and veggies instead. Take a break of 20-30 minutes before drinking the probiotic drink after breakfast.
Day 2
| Early Morning | Warm water and lemon detox drink. |
| Breakfast | 1 glass fruit juice. |
| Lunch | 1 small bowl vegetable salad. |
| Post-Lunch | 1 apple or an orange. |
| Evening Snack | 1 cup green or black tea (without sugar or artificial sweetener). |
| Dinner | 1 medium bowl of fruits. |
| Bed Time | 1 glass warm water. |
Useful Tip
Try not to eat fruits that have a lot of fructose. Fruits like grapes, mango, banana, pineapple, jackfruit, etc., should be avoided. You can have muskmelon, papaya, kiwi, berries, orange, apple, plum, etc. Drink at least three liters of water.
Why This Works
On Day 2, you will be allowed to eat fruits and veggies, but in lesser amounts, i.e., you will consume fewer calories. This pre-fasting phase will prepare you for the coming five days of water fasting.
- Water Fasting Phase
Day 3- Day 7
This is the most challenging phase. Drink 1-2 liters of water per day. It is better to get your doctor’s opinion on whether or not you should water fast for so many days to lose weight. You may feel weak and tired. Do remember to take rest and sleep well.
Depending on your current body activity, you can either go for short medium paced walks, yoga or even push ups! Each body has a different coping ability. If you have been working out and lead an active life, you would probably be fine with mild workouts until the third day into the water fasting phase. If you do not lead an active life, just go for short, lazy walks.
I would also like to mention that more than three days of water fasting requires medical supervision. Therefore, I advise you to keep your doctor involved in this process.
- Post-Fasting Phase
Day 8
| Early Morning | Warm water and lemon detox drink. |
| Breakfast | 1 glass watermelon juice. |
| Lunch | 1 glass apple juice and 2 almonds. |
| Evening Snack | 1 cup green or black tea (without sugar or artificial sweetener). |
| Dinner | 1 medium bowl of veggie or fruit salad (you can also juice them). |
| Bed Time | 1 glass warm milk. |
Why This Works
On the first day of your breaking the fast, be very careful about the calories you consume. This diet chart allows you to eat mostly liquid foods. The sudden introduction of high calorie foods can lead to a spike in blood glucose levels, which can prove fatal sometimes.
Useful Tip
No matter what, resist your temptation for just one more day. You can drink musk melon or beetroot juice for breakfast. For lunch, you can have just an apple if you don’t want to juice it. A glass of milk before bed will help you sleep better and provide your bones the required nutrition.
Day 9
| Early Morning | Lemon, honey, and warm water detox drink. |
| Breakfast | 1 banana. |
| Lunch | 1 medium bowl of cabbage soup or vegetable salad. |
| Evening Snack | 1 cup green/black tea with 1 multigrain biscuit. |
| Dinner | Sauteed/baked broccoli, spinach, tomato, and spring onions. |
| Bed Time | 1 glass warm milk. |
Why This Works
Gradually, high calorie foods are re-introduced into your diet. You understand your body better, so eat as much as you can digest properly without falling sick.
Useful Tip
You can have just a glass of orange juice if you don’t want to eat a banana. If you choose to eat vegetable salad, eat the veggies raw. For dinner, you can blend all the above mentioned veggies and make soup.
Day 10
| Early Morning | Lemon, honey, and warm water detox drink or any other detox drink. |
| Breakfast | 1 medium bowl of wheat flakes with strawberries or 1 glass of mixed fruit juice. |
| Lunch | 1 grilled veggie sandwich. |
| Post-Lunch | 1 bowl of fruits. |
| Evening Snack | 1 cup green/black tea with 2 multigrain biscuits. |
| Dinner | 1 medium bowl of clear veggie soup. |
| Bed Time | 1 glass warm milk. |
Why This Works
On the last day, eat a little more solid food along with liquid food. Eat fruits and veggies in solid and liquid form to create a balance, signaling your body to expect to a normal diet routine from the next day.
Useful Tip
Do not use corn flour for preparing vegetable soup. If you do not get multigrain biscuits, just drink the green tea. If your body allows, you can snack on a carrot or cucumber.
4. Other Benefits Of Water Fasting
It is tough to believe, but yes, water fasting can improve your overall health. Here is a list of the benefits.
- Helps you to lose weight.
- Water fasting has proven to be beneficial for those who are suffering from hypertension.
- It will help reboot your body.
- Since water flushes out all the toxins, your skin becomes smoother.
- Water fasting can also help you sleep better. When your body is denied of any nutrition, it will be impossible to be awake for long hours. Sleep helps us to have a better memory and less tension and anxiety.
- Your digestion is improved significantly.
- Extra unwanted toxins in your colon get cleansed.
- Water fasting can eliminate or decrease muscle pain, joint pains, and headaches.
- Food and drink can cause a lot of harm to your teeth and gums. Water fasting can help you get healthier gums and teeth.
- Water fasting can also improve blood circulation.
- You can get a healthier cardiovascular system.
- It helps build lean muscle.
- Your brain becomes more active and your concentration improves.
- This fasting can help you improve the condition of many chronic diseases.
- Can help fight Parkinsons and Alzheimer’s.
- It improves insulin sensitivity.
- Improves self-esteem. You lose weight and your determination to complete this fast gives you the satisfaction of accomplishing a tough job.
5. Side Effects Of Water Fasting
- Drinking more than 2 liters of water per day can be fatal.
- You may feel weak and tired all the time.
- Working out too much can cause you to faint.
- Your body will lose lean muscle.
- There is a risk that your heart muscles may become weak.
- It can damage other organs if extended beyond 10 days.
- This can be harmful to pregnant women, children, and teens.
6. Caution
Any fad diet can be dangerous, depending on your body type. This is the precise reason why not all medicines act or react the same way on all patients. Depending on your age, medical history, genetics, current activity level etc., water fasting can prove to be the best way to lose weight or the worst. The point here is to remain healthy and active. Weight loss will do no good if you look tired and worn out all the time. Long-term weight loss can only be achieved by eating good food in small portions and by working out. Water fasting should not be extended beyond 10 days but can be done intermittently. Do take advice from an expert before taking up this 10-day diet.
Water fasting for weight loss is an ideal short-term strategy to burn fat and use it as energy. A 10-day water fasting plan should ideally begin with limiting the intake of solid foods during the first two days. From day 3 to day 7, drink 1-2 liters and completely avoid solid foods. This way, you can boost your body’s metabolism, burn fat, and eliminate toxins. Gradually introduce solid foods into your diet over the next three days to finish the 10-day cycle. Consult a doctor before water fasting for more than three days. However, it is better to avoid these fad diets. Go for a long-term weight-loss strategy with a proper diet and regular exercise instead.
Best Time To Eat Peanuts For Weight Loss
Cracked peanut shells and peanuts.
The water and peanut diet can be an effective plan for healthy weight loss. The Harvard Medical School says eating peanuts and peanut butter, as part of a Mediterranean, moderate-fat diet, can aid in weight loss, and that peanuts can help keep weight off better than a low-fat diet plan.
Water
Water plays an important role in any weight-loss plan. According to the American Chemical Society, drinking two 8-ounce glasses of water before each meal decreases the calories you consume by 75 to 90. Over a 12-week period, if you drink water before each meal, you can lose 5 or more pounds. If you want to increase the amount of weight you lose, drink more water and fewer sugary drinks.
Peanut Butter
According to “The Peanut Butter Diet,” by Holly McCord, women are allowed to eat 2 tbsp. of peanut butter each day. Men can eat 3 tbsp. This can be eaten as a snack and as part of your meals. You can also use peanut butter as a healthy snack with whole-wheat crackers or apples.
Why it Works
The reason the water and peanut diet is likely to help you lose weight and keep it off is because you won’t feel starved or deprived. On average, you will only lose a half-pound a week. This may seem insignificant compared to other plans that promise 2 or more pounds of weight loss a week. However, many low-fat diets fail in the long term because they are so strict. According to Dr. Penny Kris-Etherton, people can eat some of their favorite foods, such as peanuts and peanut butter, and still see better weight-loss results than with a low fat-diet.
IMPORTANCE OF WATER IN THE BODY
What’s the big deal?
It’s common to hear that water is essential for your health. But why?
This substance makes up a majority of your body weight and is involved in many important functions, including:
- flushing out waste from your body
- regulating body temperature
- helping your brain function
You get most of your water from drinking beverages, but food also contributes a small amount to your daily water intake.
Read on to learn more ways water can help improve your well-being.
1. It helps create saliva
Water is a main component of saliva. Saliva also includes small amounts of electrolytes, mucus, and enzymes. It’s essential for breaking down solid food and keeping your mouth healthy.
Your body generally produces enough saliva with regular fluid intake. However, your saliva production may decrease as a result of age or certain medications or therapies.
If your mouth is drier than usual and increasing your water intake isn’t helping, see your doctor.
2. It regulates your body temperature
Staying hydrated is crucial to maintaining your body temperature. Your body loses water through sweat during physical activity and in hot environments.
Your sweat keeps your body cool, but your body temperature will rise if you don’t replenish the water you lose. That’s because your body loses electrolytes and plasma when it’s dehydrated.
If you’re sweating more than usual, make sure you drink plenty of water to avoid dehydration.
3. It protects your tissues, spinal cord, and joints
Water consumption helps lubricate and cushion your joints, spinal cord, and tissues. This will help you enjoy physical activity and lessen discomfort caused by conditions like arthritis.
4. It helps excrete waste through perspiration, urination, and defecation
Your body uses water to sweat, urinate, and have bowel movements.
Sweat regulates body temperature when you’re exercising or in warm temperatures. You need water to replenish the lost fluid from sweat.
You also need enough water in your system to have healthy stool and avoid constipation.
Your kidneys are also important for filtering out waste through urination. Adequate water intake helps your kidneys work more efficiently and helps to prevent kidney stones.
5. It helps maximize physical performance
Drinking plenty of water during physical activity is essential. Athletes may perspire up to 6 to 10 percent of body weight during physical activity.
Hydration also affects your strength, power, and endurance.
You may be more susceptible to the effects of dehydration if you’re participating in endurance training or high-intensity sports such as basketball.
Negative effects of exercise in the heat without enough water can include serious medical conditions, like decreased blood pressure and hyperthermia. Extreme dehydration can cause seizures and even death.