How To Do A 7 Day Water Fast + What To Expect

A 7 day water fast is very extreme and a much stricter iteration of fasting diets compared with standard time-restricted eating intermittent fasting, such as intermittent fasting 18/6, where you fast for 18 hours in the day and then permit eating during six hours or even alternate day intermittent fasting, where you only consume food every other day.

Studies have shown that extended fasting, such as water fasting for a week or more, can result in positive effects like weight loss, body fat loss, reduced levels of perceived stress, increased ketogenesis, and decreased blood sugar levels. 

However, there are also many potential risks associated with 7 day water fasting.

In this article, we will discuss how to do a 7 day water fast and the potential risks that come along with it.

We will cover: 

• What Is a 7 Day Water Fast?

• Is 7 Day Water Fasting Safe?

• How To Do A 7 Day Water Fast

• What Happens During a 7 Day Water Fast?

• What to Eat After a 7 Day Water Fast

Let’s dive in! 

What Is a 7 Day Water Fast?

A 7 day water fast is an extreme version of water fasting that involves consuming only water for one full week.

Some people who practice water fasting permit non-caloric beverages like green tea, herbal tea, club soda, or very low-calorie beverages such as black coffee during the fast.

This not only adds a little variety to what you are able to drink during a 7 day water fast, as only water can get quite monotonous, but it also can provide the energy boost from caffeine that you might be accustomed to.

Some people who do 7 day water fasting also supplement their water with noncaloric, unsweetened electrolyte powders or electrolyte tablets or capsules.

However, during strict 7 day water fasting protocols, you are only technically allowed to lick pure pink Himalayan salt.

Is 7 Day Water Fasting Safe?

It’s not particularly uncommon for people to periodically do a 2 to 3-day water fast, but a full 7 day water fast is quite intense and not recommended nor safe for many people. 

Fasting for a week may result in adverse health and metabolic changes such as dehydration, a loss of lean muscle mass, hyperuricemia, hyponatremia, protein-sparing, sodium, and potassium-sparing, decreased serum calcium and magnesium levels, and acidic urine.

Additionally, a 7 day water fast or long-term caloric and nutritional restriction can result in symptoms such as headaches, nausea, vomiting, constipation, the inability to regulate body temperature, muscle loss, lightheadedness, shakiness, poor healing, blurry vision, difficulty sleeping, mood instability, and adverse nutritional deficiencies.

If you are going to embark on a 7 day water fast, it is imperative that you speak with your doctor beforehand and seek medical clearance and guidance before you begin.

How To Do A 7 Day Water Fast

So, how do you do a 7 day water fast?

As mentioned, the first step is to speak with your healthcare provider so that you can do a medically-supervised water fast.

The next steps are to physically prepare your body and mentally and emotionally prepare your mind to water fast for a week. 

In terms of physically preparing your body for a 7 day water fast, although it is certainly possible and permissible to jump right in and just begin water fasting, it’s often a good idea to practice with a shorter water fast before you take on a full week of fasting.

For example, you might try a 24-hour water fast one week before your 7 day water fast or a few days of 20/4 intermittent fasting (extending your overnight fast for a full 20 hours and then only allowing the consumption of food during a 4-hour window during the day) for a week or two before the week-long water fast.

Although not mandatory, these “mini” fasts will give your body a taste of what it will feel like to have no caloric intake even when your energy is low, and hunger signals may try to stimulate you to eat.

If you do not regularly practice intermittent fasting or do any kind of water fasting protocol, it can be a shock to the system and a difficult transition to suddenly abstaining from all food and energy intake for a full week.

Even if you decide you do not want to do any kind of fasting experimentation before you begin your 7 day water fast, it’s a good idea to be mindful of your food choices in the 48 to 72 hours before you begin your water fast.

Avoid processed foods, particularly those high in sugar and artificial sweeteners, as these can trigger appetite.

Focus on eating nourishing, unprocessed foods such as vegetables, fruits, lean proteins, nuts, seeds, and eggs. 

Although there’s a natural tendency to want to “stock up“ or binge with a big meal heading into a 7 day water fast, overeating can actually make the sudden drop in caloric intake feel more challenging, and it can compromise some of the potential health and weight loss benefits of water fasting that you’re striving for.

In addition to the physical preparation for water fasting for a week, you will need to prepare your mind for what is about to happen. 

There’s no way around it: abstaining from all food and caloric beverages for a full week is extremely challenging. 

You will experience physical and emotional sensations that will test your mental strength and discipline. 

Whether you like to meditate, journal, pray, play golf, listen to podcasts or audiobooks, take walks, or do some form of art to help you relax and center yourself, it’s a good idea to have a few tools and strategies in your self-care arsenal that you can use during tough times with your water fast.

Actually doing a 7 day water fast is simple—drink only water (and/or plain tea or black coffee if you want) for a full seven days.

You cannot eat any type of food or sweetened beverage during the fast.

If you experience any type of concerning symptoms, you should consult your doctor right away.

What Happens During a 7 Day Water Fast?

There are several reported phases that your body goes through during a 7 day water fast. Here are the phases of fasting:

12 Hours Of Water Fasting

After about 12 hours of fasting, your body will start to run out of stored muscle and liver glycogen, so you will shift into a state of ketosis. This involves breaking down and oxidizing fat for energy instead of carbohydrates.

18 Hours Of Water Fasting

Although ketosis begins after about 12 hours of fasting, by 18 hours, your body is primarily burning fat for fuel, so you are generating much higher levels of ketones. 

These ketones are serving as the main fuel source for your cells rather than glucose.

24 Hours Of Water Fasting

After a full 24 hours of water fasting, the process of autophagy is said to begin.

Autophagy is the process of cellular debridement, in which dead and damaged cells are removed and cleaned up around your body. 

Viable cellular components and proteins might be recycled, while damaged and misfolded proteins, such as those linked to neurodegenerative diseases like Alzheimer’s, are destroyed, helping protect your body from such diseases and other sources of oxidative damage and premature aging.

After 48-60 Hours Of Water Fasting

After 2 days of water fasting, your level of human growth hormone (HGH) may have increased up to fivefold over normal resting levels.

Around the 60-hour mark of a water fasting protocol, your insulin levels will have dropped to their lowest level, and your cells’ sensitivity to insulin will peak.

After 72 Hours Of Water Fasting

Once you have been water fasting for three days, your body will start destroying old immune cells and generating new, healthier immune cells.

What to Eat After a 7 Day Water Fast

After your 7 day water fast is over, it’s important to carefully and strategically plan what you are going to eat.

A dangerous condition known as refeeding syndrome can occur if you eat too much too soon after fasting for so long.

Refeeding syndrome is caused by the rapid changes in electrolytes and water balance that can occur once you finally give your body some nutrients.

Certain electrolytes, such as potassium, magnesium, and phosphate, are required for digesting and absorbing nutrients, particularly carbohydrates.

The levels of these electrolytes can drop significantly during a 7 day fast, substantially impairing your ability to process incoming nutrients once you break your fast.

You need to gradually ease back into eating and choose foods to break your fast that are lower in carbohydrates and gentle on the stomach. 

Typically, fermented foods, bone broth, and cooked vegetables are a good starting place, but it’s important that you get individualized guidance from your healthcare team.

Ultimately, it’s important to work closely with your doctor and strongly consider safer alternative approaches to dieting.

If you want to take your fasting project on little by little, check out our guides to 24-hour and 36-hour fasting first.

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What Are the Benefits (and Dangers) of Water Fasting?

Water fasting may offer several health benefits, including weight loss and a reduced risk of some chronic conditions. However, it is also associated with several risks and may not be suitable for everyone.

Fasting, a method of restricting food intake, has been practiced for thousands of years.

Water fasting is a type of fast that restricts everything except water. It has become more popular in recent years as a quick way to lose weight.

Studies have shown that water fasting could have health benefits. For example, it may lower the risk of some chronic diseases and stimulate autophagy, a process that helps your body break down and recycle old parts of your cells.

That said, human studies on water fasting are very limited. Moreover, it comes with many health risks and is not suitable for everyone.

This article gives you an overview of water fasting and how it works, as well as its benefits and dangers.

Water fasting is a type of fast during which you cannot consume anything besides water.

Most water fasts last 24–72 hours. You should not follow a water fast for longer than this without medical supervision.

Here are a few reasons why people try water fasting:

• religious or spiritual reasons
• to lose weight
• for “detoxing”
• for its health benefits
• preparing for a medical procedure

The main reason why people try water fasting is to improve their health.

In fact, several studies have linked water fasting with some impressive health benefits, including a lower risk of certain cancers, heart disease, and diabetes.

Water fasting may also promote autophagy, a process in which your body breaks down and recycles old, potentially dangerous parts of your cells.

Popular diets like the lemon detox cleanse are modeled after the water fast. The lemon detox cleanse only lets you drink a mixture of lemon juice, water, maple syrup, and cayenne pepper several times per day for up to 7 days.

However, water fasting has many risks and can be very dangerous if followed for too long.

Summary

Water fasting is a type of fast during which you’re not allowed to consume anything except water. It’s linked with a lower risk of chronic disease and autophagy, but it also comes with many risks.

There are no scientific guidelines on how to start water fasting.

However, several groups of people should not water fast without medical supervision.

This includes people with gout, diabetes (both types 1 and 2), and eating disorders, older adults, people who are pregnant, and children.

If you have never water fasted before, it’s a good idea to spend 3–4 days preparing your body for being without food.

You can do this by eating smaller portions at each meal or by fasting for part of the day.

Water fast (24–72 hours)

During a water fast, you are not allowed to eat or drink anything besides water.

Most people drink two to three liters of water per day during a water fast.

The water fast lasts for 24–72 hours. You should not water fast for longer than this without medical supervision because of health risks.

Some people may feel weak or dizzy during a water fast and may want to avoid operating heavy machinery and driving to avoid causing an accident.

Post-fast (1–3 days)

After the water fast, you should resist the urge to eat a big meal.

This is because eating a large meal after a fast may cause uncomfortable symptoms.

Instead, break your fast with a smoothie or smaller meals. You can start introducing larger meals throughout the day as you feel more comfortable.

The post-fast phase is especially important after longer fasts. This is because you may be at risk of refeeding syndrome, a potentially fatal condition in which the body undergoes rapid changes in fluid and electrolyte levels.

This phase normally lasts a day, but people who fast for 3 or more days may need up to 3 days before they feel comfortable eating larger meals.

Summary

A water fast usually lasts 24–72 hours and is followed by a post-fast phase. If you’re new to water fasting, you might want to spend 3–4 days preparing your body to be without food by reducing your portion sizes or fasting for part of the day.

Both human and animal studies have linked water fasting to a variety of health benefits.

Here are a few health benefits of water fasting.

May promote autophagy

Autophagy is a process in which old parts of your cells are broken down and recycled.

Several animal studies suggest that autophagy may help protect against diseases like cancer, Alzheimer’s, and heart disease.

For example, autophagy may prevent damaged parts of your cells from accumulating, which is a risk factor for many cancers. This may help prevent cancer cells from growing.

Animal studies have consistently found that water fasting helps promote autophagy. Animal studies also show that autophagy may help extend life span.

That said, there are very few human studies on water fasting, autophagy, and disease prevention. More research is needed before recommending it to promote autophagy.

May help lower blood pressure

Research shows that longer, medically supervised water fasts may help people with high blood pressure lower their blood pressure.

One study in 48 people with overweight or obesity found that water fasting for an average of 17 days under medical supervision led to reductions in systolic blood pressure.

It was also associated with improvements in levels of LDL (bad) cholesterol and inflammation.

Similarly, another review concluded that water fasting could significantly reduce blood pressure levels and body weight in people with high blood pressure.

Still, more research is needed to evaluate the link between short-term water fasts (24–72 hours) and blood pressure.

May improve insulin and leptin sensitivity

Insulin and leptin are important hormones that affect the body’s metabolism. Insulin helps the body store nutrients from the bloodstream, while leptin helps the body feel full.

Research shows that water fasting could make your body more sensitive to leptin and insulin. Greater sensitivity makes these hormones more effective.

For example, being more insulin sensitive means your body is more efficient at reducing its blood sugar levels. Meanwhile, being more leptin sensitive could help your body process hunger signals more efficiently, and in turn, lower the risk of obesity.

May lower the risk of several chronic diseases

There is some evidence that water fasting may lower the risk factors of chronic diseases like diabetes, cancer, and heart disease.

In one 2013 study, 30 healthy adults followed a water fast for 24 hours. After the fast, they had significantly lower blood levels of triglycerides — a risk factor for heart disease.

Some research also suggests that water fasting may protect the heart against damage from free radicals.

Free radicals are unstable molecules that can damage parts of cells. They are known to play a role in many chronic diseases.

Moreover, studies in animals and humans have found that water fasting may suppress genes that help cancer cells grow. It may also improve the effects of chemotherapy.

Keep in mind, only a handful of studies have analyzed the effects of water fasting in humans. More research in humans is needed before making recommendations.

Summary

Research shows that water fasting may lower the risk of many chronic diseases and promote autophagy. However, most research is from animal or short-term studies. More studies are needed before recommending it.

Although water fasting may have some benefits, it comes with health risks.

Here are a few dangers and risks of water fasting.

May lose the wrong type of weight

Because a water fast restricts calories, you will likely lose a lot of weight quickly.

Unfortunately, a lot of the weight you lose in the beginning may come from water, carbs, and even a small amount of muscle mass.

May become dehydrated

Although it sounds strange, a water fast could make you dehydrated. This is because roughly 20–30% of your daily water intake comes from the foods you eat.

If you’re drinking the same amount of water but not eating foods, you might not be getting enough water.

Symptoms of dehydration include dizziness, nausea, headaches, constipation, low blood pressure, and low productivity. To avoid dehydration, you may need to drink more than usual.

May experience orthostatic hypotension

Dehydration caused by water fasting can lead to orthostatic hypotension.

Orthostatic hypotention is defined as a drop in blood pressure that happens when you suddenly stand up, and it can leave you dizzy, lightheaded, and at risk of fainting.

If you experience orthostatic hypotension while fasting, you may need to avoid driving or operating heavy machinery. The dizziness and risk of fainting could lead to an accident.

If you experience these symptoms during a water fast, this type of fasting may not be a good option for you.

Water fasting may worsen several medical conditions

Although a water fast is relatively short, there are a few conditions that may be aggravated by water fasting.

People with the following medical conditions should not water fast without first seeking advice from a healthcare professional:

• Gout: Water fasting may increase uric acid production, a risk factor for gout attacks.
• Eating disorders: There is evidence that fasting may encourage disordered eating behaviors for some people.

Summary

Although water fasting may have some health benefits, it comes with many risks and dangers. For example, water fasting could make you prone to muscle loss, dehydration, blood pressure changes, and a variety of other health conditions.

Like other types of fasting, water fasting can help you lose weight.

However, it comes with plenty of health risks.

If you want to reap the benefits of fasting but also want to lose weight, intermittent fasting and alternate-day fasting are probably more effective approaches than water fasting for 24–72 hours.

These fasts provide similar health benefits but can be followed for much longer periods, as they allow you to eat food, decreasing the risk of nutrient deficiencies.

Summary

A water fast can help you lose weight, but other types of fasting can offer you the benefits of fasting and weight loss with fewer risks.

Water fasting is a popular method of fasting that may have some health benefits.

However, most of the health benefits of water fasting have been observed in animal studies, and the same effects might not apply to humans.

Water fasting also comes with several risks, especially if you fast for longer than 3 days or have medical conditions like gout or diabetes.

If you want the health benefits of fasting, try safer methods like intermittent fasting or alternate-day fasting. These fasts allow you to eat some food, making them easier to follow long term.

Water diet – rules, recommendations, weight loss calendar

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rules, menus, recommendations, pros and cons

You can arrange one water day or increase your water intake for a whole month so that your weight melts every day. Find out which option is right for you to lose weight, what is the water diet of Maxim Fadeev, what should be the correct water diet, and what results can be achieved on it. We tell you how to successfully lose weight by simply adding water to your diet.

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What does a good water diet look like? We tell you how to lose weight quickly and without serious harm to health, simply by adding water to the diet.

Contents of the article

Do not self-medicate! In our articles, we collect the latest scientific data and the opinions of authoritative health experts. But remember: only a doctor can diagnose and prescribe treatment.

Drink and lose weight! One of the simplest diets in the world is water: no tables, long lists of prohibitions and tedious calculations. You simply or don’t eat at all, limiting the diet to clean water alone (short-term options), or eat fractionally low-calorie foods, be sure to supplement them with plenty of water (long-term diet). In principle, nothing new: all diets recommend drinking more. But there are some nuances that you should be aware of.

How to lose weight on a water diet?

The water diet has many variations. One of the most successful options was used by the famous producer Maxim Fadeev in order to lose weight on a water diet by more than a centner. Over time, the story has become overgrown with rumors and variations, so now you can decide for yourself what your diet will be, as well as how much and how to sit on a water diet, and choose the best option.

The content of the menu depends on the duration of the diet. The general essence of the water diet is simple – either you arrange a water day for yourself, or you drink only pure unsweetened sparkling water for three days, or you add a new habit to your life to drink two glasses of water before each meal. The researchers found that people who began to drink water regularly before meals lost about 3 kilograms in 2 weeks without much effort. So we can assume that the water, or otherwise the water-salt diet, is quite effective.

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To find out how much weight you can lose on a water diet, it’s important to understand how plain water helps you lose weight. Here’s how it works:

1. Water naturally suppresses appetite. The brain often mistakes thirst for hunger, and when it seems that you want to eat, you can actually do without extra calories by drinking a glass of water.
2. Some studies suggest that water stimulates metabolism. You drink water at room temperature. The body needs to heat it up, and it spends energy on it. The more energy expenditure, the faster the metabolism. Large-scale scientific work on this subject has not been carried out, only studies on small groups of people, but, nevertheless, the results are interesting.
3. Drinking water reduces the amount of calories you get from drinks. Everything is clear here: if you replace tea with sugar or lemonade with water, you will get a significant “saving” of calories.
4. Water helps the body get rid of toxins. This is also understandable: the more you drink, the more often you go to the toilet. This natural “flushing” is good for the body.
5. The body uses water to burn fat. This mechanism is not yet fully understood, and experiments have only been conducted on animals, but it is possible that drinking water stimulates the process of lipolysis – the conversion of fat into energy.
6. Water improves mental state. Lack of fluid in the body leads to the fact that you feel tired and confused, and if you drink enough water, this does not happen. Plus, even the slightest dehydration prevents the brain from fully working.

The water diet for weight loss is nothing new – the water diet regime has been adopted in many religious communities for centuries (btw, do you know about intermittent fasting?) Then the water diet without food (aka “nothing but water” ) became popular in the early 1900s at celebrities and models before shows. For medical purposes, the water diet began to be practiced in the 1940s by Stanley Burrow. Today, three-day fasting on water is resuscitation for people with gastrointestinal diseases, for example, with exacerbation of gastritis or pancreatitis.

Basic water diet recommendations for weight loss

Avoid intense workouts

If you are not a sports fan, you will especially like the water diet for lazy people. During it, you will have to reduce the number of intense workouts in order to save energy. The main disadvantage of the water diet: there will be no food either. It is perfectly normal if you feel irritated or tired from lack of food, so get plenty of rest. Replace going to the gym and running in the morning with yoga or meditation practices.

Drink water at room temperature

How to lose weight on a water diet in a week? Avoid cold and even cool drinks. Low temperature slows down the metabolism, so your efforts will be noticeable and obvious if you drink warm water.

You can drink more than just water

If you can’t give up your favorite drinks, your favorite will be the water-tea diet. There are still options when, in addition to plain water, coffee and natural freshly squeezed juices can be added to the menu, but the number of such drinks should be minimal. You can also diversify the usual taste of water with lemon or mint. One citrus slice and two mint petals will be enough.

Take your vitamins

If you’re on a water diet for a month or any other long period of time, drinking too much water can deplete your body of nutrients and important minerals, so check with your therapist about which multivitamins you need to take. Otherwise, unwanted health problems may occur.

Calculate the required volume

Our body is an individual system, and for those who do not know how many days to sit on a water diet, it is important to calculate the period on their own, and not take a ready-made scheme. What is good for one is detrimental to another, so before starting a water diet, be sure to calculate how much fluid your body needs per day. Even if you chose to modify the diet without food, to get the right number, follow the formula: divide your weight in kilograms by 20.

We found a cool video for you about the water diet, watch it if you are seriously interested in this topic

Water diet: nothing but water or is there a menu?

Let’s figure out how many days you need to be on a water diet to achieve significant results. There are six options for a water diet on the water, so choose the most comfortable for you.

Water diet for 3 days

With this approach, you get a water diet only on water: for three days you need to drink only water and nothing else. In this version of the water diet, there is no food, only liquid. A three-day diet will help you quickly lose extra pounds, for example, after the holidays or before an important event.

Express weight loss can last less than three days: the minimum period of such a diet is a water day, that is, 24 hours. This is quite convenient, because you can meet, for example, a day off, eliminating all sorts of temptations such as going to a cafe with colleagues for lunch.

According to doctors, the maximum period for a water diet without food is 72 hours. This is most often not taken into account by girls who are figuring out how many kilograms can be thrown off on a water diet. They are ready to starve to the bitter end, i.e. to the desired number on the scales. Meanwhile, doctors categorically do not recommend limiting the diet to water for more than three days in a row for those who have not done this before. This approach can be very dangerous for health, so all subsequent diet variations include not only water, but also food. Of course, meals should be dietary.

As for short water diets without food, you may not feel well these days. Weakness or dizziness is possible, so choose a time when concentration is not required at work, and do not drive.

5 Day Water Diet Menu

The following water diet options offer a rich low-calorie menu. Nutrition must be made fractional. To lose weight on a water diet and achieve the desired results, make sure that the daily number of calories does not exceed 1200, but does not fall below 1000. For those who do not want to sit on the same water for three days, a water diet for 5 days will help to lose weight. Here is an approximate menu, to which it is necessary to add an individual rate of pure non-carbonated water.

If you wish, you can modify the menu of the 5-day water diet: for this you will need a complete table of caloric content and nutritional value of products. Focusing on it, you can replace products with their analogues, for example, instead of 100 g of chicken breast, there is the same amount of low-fat fish, and replace nectarines with peaches. By the way, check how you are guided by the calorie content of products.

Day 1

• breakfast: scrambled eggs with tomatoes;
• snack: small piece of melon;
• lunch: vegetable soup, 100 g poultry meat;
• afternoon tea: berry jelly;
• dinner: stewed beans, a jar of natural yogurt.

Day 2

• breakfast: a couple of toasts, an egg;
• snack: bunch of grapes;
• lunch: stew, 100 g liver;
• afternoon snack: a handful of nuts, not more than 20 g;
• dinner: 150 g stewed mushrooms

3rd day

• breakfast: three spoons of rice or buckwheat, tomato;
• snack: fruit puree;
• lunch: three cabbage rolls;
• afternoon tea: raisins;
• dinner: coleslaw, natural yoghurt.

4th day

apple unloading: during the day we eat 1.5 kg of apples, 0.3 liters of water 30 minutes before and after meals.

Day 5

• breakfast: oatmeal, low fat cheese;
• snack: nectarine or grapefruit;
• lunch: cabbage soup without meat;
• afternoon tea: 2-3 plums;
• dinner: 200 g chicken, 150 g cottage cheese 5% fat

Water diet for a week. Menu Features

As part of the 7-day water diet, you can eat the same foods as during the 5-day diet. Combine the menu by calories as you like. With such a long program for effective weight loss, you need to drink about 2-3 liters of water a day, and also forget about nightly dinners. The last meal should be no later than three hours before bedtime.

The main recommendations for a 7-day water diet menu are as follows:

1. Breakfast should contain any protein food, such as chicken breast or eggs;
2. Snacks can include fruits, nuts or berries;
3. For lunch, eat vegetable broth, dietary meat (no pork or lamb), boiled or raw vegetables;
4. Dried fruit, fresh fruit or nuts can be an afternoon snack;
5. Dinner is a dietary meat, fish with vegetables or steamed seafood.

10 Day Water Diet

Follow the same rules as the 7-day and 5-day water diet. Do not forget about the water balance on the diet, drink at least 2 liters. After five days of the ten-day diet, repeat the menu.

Day 1

• breakfast: 2 eggs, a few loaves;
• lunch: 200 g lean fish and bread;
• snack: natural yoghurt;
• dinner: seaweed and baby squid.

2nd day

• breakfast: scrambled eggs.
• lunch: cabbage soup and stewed eggplant;
• snack: orange;
• dinner: stuffed peppers without rice.

Day 3

• breakfast: oatmeal no more than 50 g and two tomatoes;
• lunch: vegetable stew, 150 g poultry meat;
• snack: 200 g cauliflower and grapefruit;
• p.m.: low-fat grilled fish, two loaves.

4th day

• breakfast: 150 g cottage cheese;
• lunch: scrambled eggs, chicken broth, favorite greens;
• snack: baby applesauce;
• dinner: 200 g roasted turkey, two toasts.

Day 5

• breakfast: two egg omelet;
• lunch: chicken soup without potatoes and vegetable salad without oil;
• high tea: peach;
• dinner: baked zucchini with lemon juice.

Water diet for 14 days

Do not forget about water – you need to drink a glass of warm water in the morning, before each meal and before bed. In the second week, we repeat the menu. The food is varied, so a 2-week water diet is suitable even for the laziest.

Day 1

• breakfast: egg, bread, low-fat cheese;
• snack: apple;
• lunch: 150 g chicken fillet, 250 g seasonal vegetables with lemon juice, bread;
• afternoon snack: 2 peaches;
• dinner: 130 g beef, 250 g steamed vegetables.

Day 2

• breakfast: two crackers, 100 g cottage cheese;
• lunch: bowl of soup, parsley, carrot, radish salad;
• afternoon tea: two pears;
• dinner: 100 g buckwheat or rice, 150 g boiled vegetables and half an orange.

Day 3

• breakfast: fruit salad with natural yoghurt;
• lunch: chicken broth with croutons, 150 g raw asparagus;
• afternoon tea: four prunes;
• dinner: two potatoes, 200 g mushrooms.

Day 4

• breakfast: two loaves of bread, a few tangerines;
• lunch: millet, apple;
• afternoon tea: cabbage salad;
• dinner: two steamed chicken cutlets, seaweed salad.

Day 5

• breakfast: three spoons of buckwheat and two tomatoes;
• lunch: okroshka, two loaves;
• afternoon snack: 100 g frozen or fresh berries;
• dinner: cabbage and carrot salad, 150 g turkey.

Day 6

• breakfast: 100 g of rice and an apple;
• lunch: 200 g chicken liver, raw vegetables;
• afternoon tea: two peaches;
• dinner: 150 g steam turkey and vegetable salad.

7th day

• breakfast: fruit salad with natural yoghurt;
• lunch: vegetable soup, egg;
• snack: a handful of walnuts;
• dinner: 250 g lean fish, vegetable salad, two loaves.

Water diet for a month: schedule and features

When choosing a water diet for a whole month, follow the same rules as for other water diet options. How many days of such food you choose is up to you, especially if you plan a strict water diet for obesity.

1. For breakfast, you need proteins: for example, 150 g of buckwheat, rice or an omelette with raw vegetables;
2. Eat any fruit for a snack, except banana and grapes;
3. Lunch – vegetable soup, lean meat and vegetable salad;
4. For a second snack, add fresh berries, nuts or dried fruit;
5. Dinner: boiled vegetables, lean fish, or other protein food.

How many kg you can lose on a water diet in a month depends on your initial weight and your discipline. Long-term options allow you to lose more extra pounds, and with them unwanted centimeters, but at the same time they require a certain level of patience and self-organization: the water diet does not involve breakdowns and cheat-miles. Remember: a long water diet gives results only if you follow the rules. You will have to constantly stay within the 1200 calories per day.

Intermittent fasting on water is suitable either for impulsive people who easily burst into ideas and just as easily burn out – the diet will end faster than they get bored. It is also a good express option when you need to quickly lose weight for some event: the difference in weight and volume before and after the water diet pleases, so for those who urgently need to fit into a dress a size smaller, this option is great.

How to exit the water diet depends on its severity. If we are talking about short-term fasting, then the transition from it to a normal diet should be very smooth so as not to disrupt the metabolic processes in the body. A sharp transition can result in additional kilograms. Be sure to eat fractionally, increase portions gradually and do not forget about a sufficient amount of liquid and multivitamins. Also, figure out what are the pros and cons of a low-carb diet. If you simply limited yourself in calories and additionally drank more water, then you can gradually increase the calorie content of the diet, and it is up to you to decide whether to reduce the amount of alcohol you drink. You can continue to drink a lot: if you are healthy, it will only benefit you.

Water diet: how to drink properly?

What should be the daily water requirement? What kind of water can be used? How much time should elapse between eating and drinking? The water diet is not as easy as it seems at first glance, and at first there may be more questions than answers.

Nutritionist Ruchi Sharma recommends drinking at least 8 to 10 glasses of water a day. This will help speed up metabolism, cleanse the body and reduce appetite on a water diet. She is echoed by nutritionist Elizabeth Huggins, who claims that drinking water shortly before meals will help reduce calorie intake. It is enough to drink two glasses before meals to feel full faster.

Most doctors advise drinking pure still water, possibly slightly mineralized. There is no point in using distilled water, there is no need to boil it either, if the water is clean enough.

Benefits of the water diet

According to some studies, if a girl lost five to seven kilograms in just a week of the water diet. And all because water fasting or losing weight on water can be good for the body. It improves the condition of patients with cardiovascular diseases, diabetes, high blood pressure. Also, a water diet reduces the risk of developing certain forms of cancer. Perhaps this happens due to the launch of autophagy processes, when the body does not have enough calories from carbohydrates, it “wastes” the spent parts of the cells. In addition, the process of splitting fats is launched. However, there are not too many publications on this topic, so in any case, the water diet is better under the supervision of a doctor who will recommend the correct regimen. Use caution when using the water diet on your own.

Water diet: cons and contraindications

The water diet is not for everyone. Before starting to lose weight, you should definitely consult a doctor about how to properly follow a water diet, how much water to drink: this is especially important for those suffering from chronic diseases. There are risk groups who, without medical indications, should not experiment with a diet, especially with a three-day option without food.

Three-day water diet not suitable:

• people with eating disorders;
• for the elderly;
• adolescents under 18;
• underweight people;
• pregnant and breastfeeding;
• people with heart problems;
• patients with type 1 and type 2 diabetes mellitus;
• patients with gout;
• people with uncontrolled migraine;
• for people taking special medications (by prescription).

How to lose weight on water? The water diet is a fairly extreme weight loss option. Most likely, in the process you will feel tired and lack of energy. Also, an insufficient amount of nutrients and carbohydrates can cause dizziness, weakness or nausea: on the forums about the water diet, they write that such phenomena are widespread. With such symptoms, it is better to eat something, albeit low-calorie, such as an egg or a carrot.

In general, the water diet, like any dietary restriction, is associated with some risks. This is, for example:

• Losing the “wrong” weight. Studies show that you can lose up to 900 grams per day on a water diet without food (24-72 hour option), but it can not only be fat – the body will begin to cleanse itself of toxins and even lose muscle tissue. Therefore, in the photo of girls after a water diet, you can notice not only weight loss, but also general exhaustion.
• Dehydration. Unexpected, but true. The fact is that we get at least 20-30% of water from food, and the pure water we drink may not be enough to compensate for this amount. If you experience dizziness, nausea, headache, constipation, low blood pressure, no strength to concentrate and slow reaction on a water diet, you may either drink too little water, or this diet option is not suitable for you. Remember: diet should not make you feel worse. If you feel bad for a long time, this is a reason to forget how many kg loss the water diet promised you, and stop starving.

What can be achieved with a water diet?

Now you know how to lose weight on water, it remains to understand how much you can lose weight. Long-term water diet options for weight loss show excellent results. Five-day, weekly and two-week courses help to lose up to 8 kilograms. A water diet accelerates fat burning and cleanses the body of toxins and toxic substances. However, after the diet, you need to follow the same diet, reduce the amount of fatty and high-carb foods and accustom yourself to eat more vegetables. Doctors advise to follow a water diet for no longer than one month in a row.