There is no more detox diet or a more demanding type of fasting than water alone. It has no cost and can be used to lose weight, focus on the inner spiritual life and also to help the body excrete toxins. Short-term calorie restriction can help you live longer and healthier (if done correctly), but keep in mind that fasting can also be dangerous. Whatever your goal is, address it safely: take your time, work with a competent doctor, recognize the signs that you need to stop, and gradually return to normal eating.
Steps
Part 1 of 3: Plan the Water Fast
Step 1. Absolutely avoid fasting if you suffer from certain diseases
Some diseases can be aggravated with a restrictive diet and could lead to serious health consequences. Do not do a water fast if you have any of the following ailments or health conditions, unless clearly approved by your doctor:
- Any eating disorder, such as anorexia or bulimia
- Low blood sugar (hypoglycemia) or diabetes
- Lack of enzymes;
- Kidney or liver disease in the advanced stage;
- Alcoholism;
- Thyroid dysfunction
- AIDS, tuberculosis or infectious diseases;
- Cancer in the advanced stage;
- Lupus;
- Vascular disease or poor circulation
- Heart disease, including heart failure, arrhythmia (especially atrial fibrillation), previous heart attacks, valve problems, or cardiomyopathy
- Alzheimer's disease or organic brain syndrome;
- Post-transplant complications
- Paralysis;
- Pregnancy or breastfeeding;
- Pharmacological therapy that you cannot interrupt.
Step 2. Decide how long you want to fast
Consider starting with just one day off from food and in any case not exceed three days if you are following the water fast alone, without the support of a doctor. Some evidence has shown that a 1-3 day detox can offer health benefits; if you intend to proceed for several days, however, make sure you are supported and guided by a doctor, as in the case of fasting retreats under medical supervision.
It is arguably safer and offers greater health benefits to have periodic but short fasts rather than just one for more than three days; Consider fasting on water for one day per week at the most
Step 3. Proceed when you are not very stressed
Schedule this detox when you are not under stress and when fasting does not interfere with normal daily activities; if possible, you shouldn't do it when you work, schedule it instead when you have time to rest physically and psychologically.
Step 4. Prepare yourself mentally
The idea of fasting for several days may scare you; talk to your doctor, read books on the subject written by people with authority on the subject and compare yourself with other individuals who have fasted. Live the experience as an adventure.
Step 5. Gradually progress towards fasting
You don't have to start suddenly and drastically, but slowly and progressively; First, start eliminating sugars, industrially processed foods, and caffeine from your diet for at least 2 to 3 days before this detox and eat mostly fruit and vegetables. Also consider reducing your meal portions for a few weeks before your fast date. this can help prepare the body for what it is about to experience and mentally facilitate the transition to water fasting. Consider doing intermittent fasting to eventually end up consuming only water. Such a plan could last a month:
- Week 1: don't eat breakfast;
- Week 2: skip both breakfast and lunch;
- Week 3: continue as in week 2 and reduce the portions of the dinner;
- Week 4: Water fasting begins.
Part 2 of 3: Fasting
Step 1. Drink 9-13 glasses of water for one day
Generally speaking, men should drink 13 8-ounce glasses of water or other liquids (about 3 liters or so) and women at least 9 (2, 2 liters); during this fast you can stick to the recommended daily dose. Make sure it's good quality water or drink filtered water at the very least.
- Don't drink it all at once! Distribute your consumption throughout the day; prepare three bottles of one liter each day, in order to monitor their intake.
- Do not exceed the recommended amount, as this could upset the balance of electrolytes and salts in the body, causing potential health problems.
Step 2. Fight hunger pangs
If you complain of hunger pangs, overcome them by drinking a glass or two of water, then lie down and rest, the need for food usually passes; also try to distract yourself by reading or meditating.
Step 3. Break the fast slowly and gradually
To break it up, start drinking an orange or lemon juice and then gradually add some solid food; for starters, eat small amounts every two hours or so. Start with the foods that are easier to digest and continue gradually with the more demanding ones; Depending on the length of your fast, you can spread this process over a day or more:
- Fruit juice;
- Vegetable juice;
- Raw fruit and green leafy vegetables
- Yogurt;
- Vegetable soup and cooked vegetables;
- Cooked cereals and beans;
- Milk, dairy products and eggs,
- Meat, fish and poultry;
- Any food.
Step 4. Stick to a healthy diet
Fasting isn't very helpful if you go back to a high-fat, high-sugar diet. Plan a diet that includes lots of fruits, vegetables, whole grains and few unhealthy fats and refined sugars; exercise for half an hour a day, five days a week. Lead a healthy lifestyle to improve health, well-being and let fasting be only a small part of this regimen.
Part 3 of 3: Fasting Safely
Step 1. Talk to your doctor before starting this process
If you are considering doing a water fast, you must first consult a doctor. While it may offer health benefits for many people, others need to avoid it; So be sure to speak to an expert about your health condition and any treatments you are already taking to determine if it is safe for you to abstain from food. Your doctor is likely to decide to have a physical and blood test done.
If you are taking any medications, you should ask if you can continue taking them while fasting or if you need to change your dosage or dosage
Step 2. Fast under the supervision of an experienced practitioner
It is best to proceed under medical supervision, especially if you want to fast for more than three days or if you suffer from any medical condition. Find a competent doctor in the field and let him guide you so that he can monitor your health during the process. Ask your family doctor if he can help you with this or if he recommends a qualified dietician or nutritionist who can.
Step 3. Avoid dizziness
After two or three days of water fasting you may feel lightheaded when you get up too quickly; to prevent this from happening, try slowly standing up and breathing deeply before standing up. If you feel dizzy, sit or lie down immediately until you feel better; you can also try to put the garment between the knees.
If the dizziness is severe enough to make you pass out, break your fast and go to the doctor
Step 4. Distinguish normal from abnormal side effects
It is not uncommon to feel slightly dizzy, faint, nauseated or to experience occasional arrhythmias when abstaining from food; however, you should stop practicing and seek medical help if you pass out, feel confused, suffer from heart palpitations for more than a day or two, experience severe abdominal discomfort, headache, or any other worrying symptoms.
Step 5. Get plenty of rest
You may find that you have less stamina and energy while fasting; physical, emotional, sensory and psychological rest are an integral part of fasting.
- If you feel the need for a nap, go to bed; read something that lifts your mood, listen to your body and don't ask too much of it.
- If you feel tired and dizzy, don't drive a vehicle.
Step 6. Don't practice hard during this time
The energy level fluctuates from very low to very high, but even at the best of times you need to avoid fatigue. Instead, try to follow some gentle and regenerating yoga sessions; it is a relaxing practice that stretches the muscles and allows you to do some light exercise.
Yoga and gentle stretching create well-being for some people, but may prove too vigorous for others; listen to your body and just do what you feel like
Advice
- If you're looking for an easier alternative, try a vegetable juice fast. Avoid sugary fruit and use a blend of kale, celery, cucumber, coriander and spinach from organically grown.
- Even if you lose weight by fasting, it is important to lead a healthy life and stick to a nutritious diet, otherwise you will regain the extra pounds.
Warnings
- Break your fast and seek medical help immediately if you experience severe abdominal discomfort, fatigue, or confusion.
- Only adults should perform water fasting and only after consulting the doctor. It is not a treatment suitable for minors, unless your pediatrician has assured you that it is possible.
- Do not undergo a colon wash (enema) before or during fasting. Although many people believe it is necessary, in reality modern science has not found any evidence to support its use and it could even be harmful to health; enemas can cause cramps, swelling, nausea, and vomiting.
