There is no type of fasting or detox diet program that is more severe than water fasting. Water fasting costs nothing, and can even be used to lose weight, help focus more on your spiritual life, and possibly help flush toxins out of your body. If done right, short-term calorie restriction may help you live a longer and healthier life, but fasting can also be harmful. So, whatever the goal, be sure to follow the water fast in a safe way, getting used to doing it slowly under the direction of a healthcare professional, while keeping an eye out for signs when you need to stop and go back to eating slowly.
Step
Part 1 of 3: Planning a Water Fast
Step 1. DO NOT fast if you are suffering from certain diseases
Some illnesses can get worse if you fast, and this can even have serious health effects. Unless specifically authorized by your doctor, do not do water fasts if you have any of the following illnesses or conditions:
- Eating disorders such as anorexia or bulimia
- Low blood sugar (hypoglycemia) or diabetes
- Enzyme deficiency
- Advanced kidney or liver disease
- Alcoholism
- Thyroid dysfunction
- AIDS, tuberculosis, or infectious diseases
- Advanced cancer
- Lupus
- Vascular disease or blood circulation disorders
- Heart disease including heart failure, arrhythmias (especially atrial fibrillation), history of heart attack, heart valve problems, or cardiomyopathy
- Alzheimer's disease or organic brain syndrome
- Posttransplant
- Paralysis
- Pregnant or breastfeeding
- There are drugs you can't stop using
Step 2. Determine the duration of the water fast
Consider starting with a water fast for 1 day. Limit the duration of the water fast to 3 days if you are doing it alone. Some evidence suggests that short-term fasting for only 1-3 days can provide health benefits. If you plan to fast longer, do so only under medical supervision, such as at a retreat where you may fast under the supervision of a professional medical practitioner.
Fasting in the short term periodically may be safer and provide greater health benefits, than fasting in the long term (more than 3 days). Consider going on a water fast only one day a week
Step 3. Fast in a non-stressful state
Try to plan a water fast as long as you are not experiencing stress, and when fasting will not interfere with your daily activities. If possible, avoid working while fasting. Plan to fast when you can rest physically and mentally.
Step 4. Prepare yourself mentally
Fasting for several days at a time may seem daunting. So, consult a doctor, read books on fasting written by trusted experts, and talk to those who have done it. Think of fasting as an adventure.
Step 5. Start fasting slowly
Instead of going on a water fast right away, start slowly. Start by reducing the intake of sugar, processed foods, and caffeine from the diet for at least 2-3 days in advance, and consume more fruits and vegetables. In addition, also consider reducing the portion of food a few weeks before starting the fast. This can help prepare your body for fasting, and ease the transition to a water fast. This preparation can be done within a month:
- Week 1: Stop breakfast
- Week 2: Stop for breakfast and lunch
- Week 3: Stop breakfast, lunch, and eat less dinner
- Week 4: Start water fasting
Part 2 of 3: Fasting
Step 1. Drink 9-13 water in a day
In general, men should consume about 13 glasses of water and other fluids each day (about 3 liters), and women should consume 9 glasses of water (2.2 liters). You can consume water as recommended during fasting. Choose the purest type of water, or drink distilled water.
- Don't finish drinking water all at once! Drink water throughout the day. Try to prepare 3 4 liter water containers every day so you can see how much water you should drink.
- Do not drink more than the recommended amount of water as this can upset the balance of salt and minerals in the body, and cause health problems.
Step 2. Overcome hunger
If you feel hungry, overcome it by drinking 1-2 glasses of water. Lie down and rest. This hunger will usually go away. You can also read or meditate to distract yourself.
Step 3. Break your fast slowly and gradually
Start iftar with orange or lemon juice. Then continue to eat food gradually. Eat little by little every about 2 hours at first, from easy-to-digest foods to hard-to-digest foods. Depending on the duration of the fast, you can go through this process for one or more days:
- juice
- Vegetable juice
- Fresh fruit or green leafy vegetables
- Yogurt
- Cooked vegetable and vegetable soup
- Cooked cereals and beans
- Milk, dairy products, and eggs
- Meat, fish and poultry
- Other food
Step 4. Follow a healthy diet on a regular basis
Fasting will not have much effect on your health if you return to eating foods rich in fat and sugar afterward. Continue with a diet rich in vegetables, fruits, whole grains, and low in bad fats and refined sugar. Exercise for 30 minutes, 5 times a week. Live a healthy lifestyle to improve the health and freshness of the body, make fasting a small part of it.
Part 3 of 3: Living Water Fasts Safely
Step 1. See a doctor before going on a water fast
If you are considering trying water fasting, talk to your doctor about this first. While fasting may be beneficial for some people's health, it may be best avoided by others. Be sure to discuss your medications and illnesses with your doctor to determine if water fasting is safe for you. Your doctor will likely order you to undergo a physical exam and possibly blood tests beforehand.
If you are taking medication, talk to your doctor about whether you should continue to take the medication while fasting, or whether the dose needs to be changed
Step 2. Fasting under the supervision of a professional practitioner
It's best to fast under the supervision and as recommended by your doctor, especially if you fast for more than 3 days or suffer from certain diseases. Find a doctor who is trained in fasting, and ask him for help to monitor your body condition while fasting. Ask your regular doctor to supervise you during your fast, or refer you to a practitioner who is able to do so.
Step 3. Avoid dizziness
After 2-3 days of water fasting, you may feel dizzy when you stand up too fast. Avoid this by getting up slowly and taking a deep breath before standing up. If you feel dizzy, immediately sit or lie down until the problem subsides. You can also try placing your head between your knees.
If you feel dizzy and lose consciousness, stop fasting and see a doctor
Step 4. Distinguish normal and abnormal side effects
Dizziness, slightly weak body, nausea, and occasional palpitations are common during fasting. However, stop fasting and seek medical attention if you lose consciousness, are confused, experience heart palpitations more than once or twice a day, have severe stomach pain or headache, and other symptoms that seem dangerous to you.
Step 5. Get plenty of rest during the water fast
Your energy and stamina may decrease during fasting. So, don't do too much. Follow a healthy sleep pattern. The meaning of fasting is rest, good for your physical, emotional, sensory, and psychological body.
- If you want to take a nap, sleep. Read an uplifting book. Listen to your body and don't push yourself physically.
- If you feel tired and have trouble concentrating, don't drive.
Step 6. Avoid strenuous exercise during fasting
The energy level of the body may fluctuate during fasting, from weak to energetic. Even if you feel energized, don't push yourself. Instead, try practicing restorative yoga. Yoga is a relaxing stretching exercise for muscles and a way to exercise lightly.
Yoga and light stretching may be comfortable for some, but too strenuous for others. Listen to your body and only do what feels good to you
Tips
- If you're looking for an easier fasting option, try a juice fast. Avoid fruits with high sugar content, and use a mixture of kale, celery, cucumber, cilantro, and spinach for a vegetable juice fast.
- Even if your goal of fasting is to lose weight, you should still lead an active healthy life and eat nutritious foods. Otherwise, your weight will return to normal.
Warning
- Stop fasting and seek medical attention if you experience severe abdominal pain, fainting, or confusion.
- Water fasting should only be done by adults after consulting a doctor. This fast is not suitable for those under the age of 18, unless you believe you can do it.
- Avoid colon detoxification (enemas) before or during fasting. Although myths suggest this action is necessary, there is no medical scientific evidence to support it. Enemas may actually have a negative impact on your health, causing cramps, nausea, and vomiting.
