Hi, guys in this article I’m going to present water fasting 7 days that planned for weight loss. With this plan, you will be able to lose up to 5kg Weight in a week and the effects the last long-term.
The plan will also help lower your stress levels increase alertness and kickstart your metabolism. It’s a very simple hassle-free plan to follow but not for everyone, so read the article carefully until the end.
What Are Water Fasting 7 Days Diet Plan?
In this plan, you will not eat or drink anything except water. Do not end up drinking too much water. Just drink enough water in intervals and that’s it. You’re not supposed to have tea coffee juices soaps energy drinks or any other liquid.
Only plain water, add three to four liters of water each day. Doing sure to mix a pinch of Himalayan pink salt in a few glasses (two to four glasses of water every day) So that you get essential minerals and elements.
It will also solve digestive issues like constipation loss of appetite bloating and gas etc.
Water Fasting Tips:
The first day you will feel hungry you will crave for food, to be honest, it’s not going to be easy. You should be focused on and not think of food. You need to have control over your mind.
The second and third day- you will be hungry and tired.
But from the fourth day, you will stop feeling hungry. The energy will come back and you will start feeling more focused and light. Your body will enter ketosis from the fourth day. If you ask me if I can do it for three days then the answer is no.
If you think you cannot do it for a minimum of five days at a stretch then please don’t even commence the diet. Idly this diet is meant for seven days to fetch all its benefits.
By the end of the seventh day your body will be completely cleansed and detox from inside. That means you will be on a water fast diet for seven days. On the eighth daybreak, the fast carefully don’t start having solid foods immediately.
Start with soaps soft fruits and cooked vegetables and boiled eggs etc. Start having chicken meat and fish from the tenth day until then be light.
Water Diet For 30 Days
This is not a prohibitive diet, but a monthly program that aims to lose weight fast without experiencing hunger.
It is based on two key concepts:
Drink plenty of water on an empty stomach
Choose light foods rich in liquids.
This is because filling up with water not only serves to have a full stomach, and therefore to have less hunger, but it drains the accumulated liquids, eliminates waste and stimulates the metabolism to burn excess fats.
The hypocaloric diet is semi-vegetarian: the menu, in fact, includes lots of fruit and above all lots of vegetables (rich in water and fiber), in addition to fish and even pasta, allowed once a day. Do not give up even bread and pizza.
HOW MUCH WATER DO YOU DRINK?
The basic rule of the diet is to drink 8 glasses of water a day (about 2 liters):
2 before breakfast
2 before lunch
1 snack or before going to bed
2 before dinner
The important thing is to drink them on an empty stomach. In this way, the sense of satiety is increased, which reduces the appetite, and, the metabolic mechanism of thermogenesis is activated ( Proof ), which causes the body to burn fat and lose weight.
But can you also drink during meals? Yes: in addition to the eight glasses a day, you can drink water even between the first and the second, in fact, drinking facilitates digestion.
Do We Eat Food During Water Fasting Diet
As mentioned, the water diet does not require to take only liquids but proposes a varied menu based on fresh fruit, dried fruit, raw and cooked vegetables, legumes, cereals, fish, eggs, tofu, semi-skimmed milk, low-fat yogurt, soup, pasta (to be seasoned with tomato sauce, legumes, vegetables or fish sauce), whole wheat bread, rice, pizza marinara, coffee (2 per day) and unsweetened tea.
Meat: lean, especially white (but also a little red), to be included in the menu starting from the second week of the diet, once a week.
To limit bresaola, cooked ham, salt (to be replaced with aromatic herbs and spices) and alcohol (maximum a glass of beer or wine per day); to avoid sugars (better to use stevia), animal fats, spirits, and sugary drinks.
Types of cooking: green light for boiled, grilled or steamed foods; to avoid frying instead.
Allowed condiments: extra virgin olive oil, mustard, Tabasco, chili, garlic, onion, vinegar, and lemon juice.
Furthermore, the diet should always be combined with a bit of sport: to maintain the well-being of the organism and obtain lasting results, exercising regularly is essential.
EXAMPLE OF WEEKLY MENU
Smooth, sparkling, warm with a little lemon … it doesn’t matter what type of water we drink, just drink enough to rebalance the liquids in our body. How? Here is an example of a weekly menu to try to follow the water diet.
Breakfast: 2 glasses of water + low- fat yogurt + fruit to taste;
Snack: 25 pistachios or 15 almonds + citrus juice;
Lunch: 2 glasses of water + 70 g of whole wheat pasta + 50 g of ricotta + mixed salad
Snack: fresh fruit and water;
Dinner: 2 glasses of water + 150 g of chicken + vegetables as a side dish + whole wheat bread.
Breakfast: 2 glasses of water + fruit smoothie
Lunch: 2 glasses of water + 80 g of rice accompanied by vegetables + mixed salad;
Snack: 2 glasses of water + a fruit;
Dinner: 2 glasses of water + 120 g of fish + 50 g of bread + mixed salad.
Breakfast: to drink water + a cup of milk semi-skimmed milk and cereals;
Lunch: 250 g of steamed fish + vegetables + 50 g of wholemeal bread;
Snack: a cup of green tea or 2 glasses of water + whole-grain biscuits + a fruit;
Dinner: 2 glasses of water + 70 g of pasta with vegetables and shrimp + vegetable side dish.
Breakfast: 2 glasses of water + a low-fat yogurt + a fruit ;
Lunch: 2 glasses of water + salmon (or other fish) on the plate + mixed vegetables + whole-grain breadsticks;
Snack: 2 glasses of water + low-fat yogurt + fruit;
Dinner: 2 glasses of water + vegetable purée + 60 g of wholemeal bread + 40 g crescenza.
Breakfast: green tea or 2 glasses of water + four rice cakes with honey;
Lunch: 2 glasses of water + 80 g of pasta + two rice cakes;
Snack: 2 glasses of water + a fruit;
Dinner: 2 glasses of water + mixed salad + 80 g of tuna and whole wheat bread
Breakfast: 2 glasses of water + fruit smoothie;
Lunch: 2 glasses of water + 80 g of brown rice + two rice cakes;
Snack: 2 glasses of water + a low-fat yogurt;
Dinner: 2 glasses of water + vegetables + 150 g of seafood salad + two rice cakes.
Breakfast: 2 glasses of water + low-fat yogurt + one fruit to taste;
Lunch: 2 glasses of water + 80 g of pasta with vegetable sauce + 300 g gratinated vegetables + 50 g of growth;
Snack: 2 glasses of water + fruit;
Dinner: 2 glasses of water + salad with boiled egg + a can of mackerel + two slices of wholemeal bread.
HOW LONG THE DIET LASTS
This diet is based on a 30-day program.
If you want to cleanse your body quickly though, you can try to limit yourself to a week of dieting. In this case, the main effect will be to purify the body by eliminating some toxins.
BENEFITS OF WATER DIET
As we have seen, water has a satiating power, helps to drain the toxins and waste accumulated in the body and is useful for stimulating the metabolism: the muscle tissue of those who are overweight, in fact, would tend to be less hydrated, so rebalance the level of body fluids could increase the number of calories burned.
Furthermore, drinking a lot of water can help digestion, support bowel function, keep the skin toned and young and reduce cellulite and swelling.
The risks of dehydration:
just lose 1% of body water and we immediately feel more tired and less concentrated; with a loss of 2% there is an alteration of the plasma volume, with 5% the muscle cramps arrive and with 10% there is the risk of heat stroke; from 20% up, you can even go into a coma. Moreover, even a mild but prolonged dehydration can be risky for health.
In this regard, the Ministry of Health, in agreement with the EFSA (European Food Safety Authority), recommends healthy adolescents, adults and elderly to take about 2 liters (females) and 2.5 liters (males) of H20 per day. This indication is obviously relative. If there is a lot of heat, we are training intensely or we are suffering eg. of diarrhea or vomiting, we may also need twice as many liquids.
In short, taking on so much water, in general, is good. But is it really necessary to drink 8 glasses a day? According to prof. Aaron E. Carroll, Professor of Pediatrics at the University School of Medicine of Indiana, NO. In an article published in the New York Times in 2015 , Carroll argues that this theory is a “myth” with no scientific basis. The majority of the 2 and a half liters of water recommended, in fact, is already contained in food, especially in fruit and vegetables. So drinking water is not the only way to maintain proper hydration, and the amount of water needed varies from person to person based on what you eat.
In fact, even the Ministry of Health specifies that the recommended daily H20 quota includes that present in food and beverages of any kind. But in reality, foods can guarantee only 20% of the necessary hydration, which for the rest must, therefore, be introduced through beverages, including water in the first place.
DOES IT WORK FOR WEIGHT LOSS?
It can work. Of course, if we eat everything and more, drinking a lot of water will not be enough to lose weight … But combining water with regular physical activity and a well-balanced low – calorie diet (about 1400 kcal per day) you can lose up to 4 kg in 7 days.
An American study published in the journal Obesity in 2012 investigated whether and how to hire water can facilitate weight loss in subjects adults are overweight and obese. The 48 participants (age: 55-75 years ) were divided into two groups: the control group followed a low-calorie diet (1200 kcal for women, 1500 kcal for men) for 12 weeks, while the “water” group she followed the same diet, however, drinking 500 ml of water before each main meal. After 3 months, on average the subjects of the water group had lost 7kg (- 8% of their initial weight), while those of the non- water group had lost ” only ” 5 (- 6% of the initial weight).
Does this mean that drinking water burns fatter? Maybe.
The researchers of the study just seen concluded that combining 2 cups of water before meals with a low-calorie diet can increase weight loss in obese or overweight middle and aged subjects. But they also pointed out that this could simply be due to the fact that drinking lots of water generate a sense of fullness, reducing appetite. Hypothesis supported by a study published in The Journal of Clinical Endocrinology and Metabolism in 2006 , according to which water – both cold and at room temperature – would have no particular thermogenic properties.
However, there are those who claim the exact opposite. For example, in a research conducted in India in 2013, 50 overweight women between the ages of 19 and 29 were asked to drink 500 ml of water three times a day, half an hour before breakfast, lunch, and dinner.
After 2 months, weight, body mass index (BMI) and appetite level were significantly decreased. The researchers interpreted these results as follows: drinking plenty of water every day – one and a half liters more than usual – would favor thermogenesis and therefore weight loss.
In short, the opinions on the subject are different.
Further studies are therefore expected to investigate for example
1: if the weight loss observed while drinking water is maintained even in the long term
2: if the same weight loss is also evident in different and more numerous samples.
SIDE EFFECTS OF WATER DIET
A diet with too much water compared to our specific physiological needs could be accompanied by
some side effects, such as:
excessive urination, which can lead paradoxically to dehydration
hyponatremia, a condition caused by too low a sodium concentration in the blood
lowering of pressure
dizziness and fainting
nausea and vomit
gastritis, especially the water with the lemon. In this regard, take a look also at the risks of the lemon diet
Risk Of Drinking Too Much Water Over Time
Under certain conditions, drinking too much over time may result in speech difficulties, tremors, convulsions and a sort of ” water intoxication ” which, in the most serious cases, can even lead to coma or death. As it happened unfortunately to the forty-year-old Jacqueline Henson, who died in 2008 after drinking 4 liters of water in less than two hours to try to lose weight.
Finally, be careful not to get carried away until you get to the aquaholism: a real water addiction characterized by the compulsion to drink continuously, which can cause insomnia and brain alterations with very serious consequences