After a period of being mostly homebound, like many people, I found I had gained a significant amount of weight – 35 pounds over three months, confirmed by a scale I’d been avoiding. Living in comfy clothes meant I hadn’t fully realized the extent of it. Usually, I’d turn to a low-carb or keto approach for results, but this time, I felt I needed a more drastic “kickstart” to regain motivation. That’s when I decided to research and try a 7-day water fast, something far more intense than the intermittent fasting I’d done previously.
This is an account of my personal experience. However, water fasting is an extreme practice with significant potential risks. It should not be undertaken lightly, without thorough research, or ideally, without consulting a healthcare professional, especially if you have any underlying health conditions. This article details my journey but is not medical advice or a recommendation for others to replicate my specific results, which were extreme.
What is Water Fasting?
In its strictest form, water fasting involves consuming only water and abstaining from all food and other beverages for a set period. People undertake water fasts for various reasons, including religious practices or, as in my case, attempting rapid weight loss. During my fast, I modified this slightly by allowing myself one cup of clear herbal tea daily (for warmth, as feeling cold was a side effect) and focusing on plain water intake. I also incorporated electrolytes and multivitamins as safety measures.
My Preparation and Method
Knowing this would be challenging, especially as my first prolonged fast, I prepared mentally and practically:
- Mental Prep: I removed tempting junk foods and sweets from the house.
- Hydration Tracking: I used specific water bottles to monitor my intake without overdoing it.
- Electrolytes: I prepared “Sole Water” (water saturated with Himalayan salt) to sip sparingly for electrolytes – this was a crucial safety step as drinking large amounts of plain water during a fast can dangerously dilute electrolytes.
- Multivitamins: I took a daily multivitamin to try and mitigate nutrient depletion.
- Listen to Your Body: My rule was clear – stop immediately if I felt truly awful or unwell. This is non-negotiable.
- Hydration Strategy: I focused on drinking water when thirsty, consciously avoiding forcing excessive amounts, to minimize the risk of flushing out electrolytes.
My Day-by-Day Experience
The 7 days were a rollercoaster:
- Days 1-3: The Struggle: Honestly, these days felt awful. It reminded me of the “Keto Flu,” likely compounded by caffeine withdrawal (I usually drank a lot of coffee). I experienced migraines and significant weakness. Surprisingly, though, intense hunger subsided after the first day. I drank water to thirst and felt consistently very cold.
- Days 3-5: Turning a Corner: The migraines and intense fatigue lifted. My brain fog cleared, and I felt more productive. I had enough energy for a brisk one-hour walk daily. Hunger and cravings were non-existent, which felt amazing. I noticed I was less bloated, and could see a difference around my waist. However, standing up too quickly often caused dizziness (orthostatic hypotension – a risk with fasting), and I still felt cold.
- Days 5-7: Feeling the Effects: These were the best days in terms of how I felt. The weakness was gone, replaced by a feeling of lightness. I could clearly see I had lost weight, particularly around my face and midsection. My energy levels were good. At this point, my main concern shifted to how to safely reintroduce food.
Reported Results and Re-feeding
At the end of the 7 days, the scale showed a loss of 23 pounds (approx. 10.4 kg).
It is critical to understand this number: Losing 23 pounds in 7 days is physiologically impossible in terms of pure fat loss. This dramatic drop primarily represents loss of water weight (from depleted glycogen stores and reduced sodium), loss of glycogen itself, and emptying of the digestive tract, combined with some actual fat and potentially some muscle loss.
The proof of this significant water loss came immediately upon re-feeding. I transitioned back to eating very slowly, starting with one small meal, then two after a few days, choosing to ease back into a ketogenic diet which I find works well for me long-term. I immediately gained back 4 pounds, confirming the large water component of the initial loss. After transitioning back to Keto, I felt great mentally and physically, and continued to lose fat sustainably.
Potential Benefits (Discussed Cautiously)
While my goal was a weight loss kickstart, fasting is often associated with other potential biological processes:
- Autophagy: Fasting stimulates this natural cellular “cleanup” process where the body removes damaged or old cell parts. While autophagy is important, the specific long-term health benefits in humans from short-term water fasts versus the risks are still being studied.
- Ketosis & Fat Utilization: When deprived of carbohydrates, the body enters ketosis and begins burning stored fat for energy.
- Insulin Sensitivity: Short-term fasting can temporarily improve the body’s sensitivity to insulin.
Unsupported Claims: Claims sometimes linked to water fasting, such as significant collagen improvement or anti-aging effects, lack robust scientific evidence.
Significant Risks and Dangers of Water Fasting
This is not a practice to be taken lightly. Potential risks include:
- Nutrient Deficiencies: A water-only fast provides no protein, fat, fiber, vitamins, or sufficient minerals.
- Dehydration: While drinking water, inadequate intake or electrolyte imbalances can still lead to dehydration.
- Hypotension (Low Blood Pressure): Fasting can cause blood pressure to drop, leading to dizziness, lightheadedness, and fainting (especially when standing up quickly).
- Hyponatremia (Electrolyte Imbalance): Drinking large amounts of water without adequate electrolytes (like sodium, potassium) can dilute blood sodium levels, which can be life-threatening, potentially causing seizures, coma, or cardiac arrest. This is why supplementing with electrolytes, as I did, is a critical safety measure if attempting a fast, but still requires caution.
- Common Side Effects: Fatigue, weakness, headaches, irritability, difficulty concentrating are very common.
- Muscle Loss: Without protein intake, the body may break down muscle tissue.
- Risks for Certain Individuals: Water fasting is particularly dangerous and should be avoided by people with diabetes, kidney disease, heart conditions, eating disorders, and those who are pregnant or breastfeeding.
CRUCIAL SAFETY DISCLAIMERS
- Consult Your Doctor: It is strongly advised to consult with a qualified healthcare professional BEFORE considering any type of prolonged fast, including water fasting. They can assess your health status and advise on potential risks.
- Not Medical Advice: This article details a personal experience and includes observations about potential risks. It is NOT medical advice. Never disregard professional medical advice based on something you read online.
- Listen To Your Body: As mentioned, stopping the fast immediately if you feel significantly unwell is paramount.
Conclusion
My 7-day water fasting experience, modified with electrolytes and vitamins, resulted in extreme and rapid initial weight loss (23 lbs), which was largely water weight as proven by immediate regain upon re-feeding. While I personally found it a mentally challenging but ultimately energizing “kickstart” after the initial difficult days and after transitioning back to my preferred Keto diet, it was an intense undertaking.
Water fasting is a radical approach with significant potential health risks. While some proponents focus on potential benefits like autophagy, these must be weighed against documented dangers like electrolyte imbalances and nutrient deficiencies. It is not a sustainable method for fat loss and does not teach the healthy eating habits required for long-term weight management.
Sustainable health improvements and weight loss are best achieved through balanced nutrition, regular physical activity, adequate sleep, and stress management. Prioritize safety and seek professional medical guidance before considering extreme practices like prolonged water fasting.
