Man says he lost 13 kg in 21 days by 'water fasting': What is the new weight-loss trend?

In a world obsessed with quick-fix solutions and miraculous diets, a new trend has taken social media by storm: water fasting.

Enter Addis Miller from Costa Rica, who recently gained widespread attention for his remarkable weight loss journey. Miller claims he shed an astonishing 13.1 kg during a 21-day water fast.

“Earlier this year, I embarked on a 21-day water fast in Costa Rica. This experience was truly life-changing for me, and I am excited to share some of the precious moments from my journey,” Addis wrote in his YouTube video.

Detailing his experience, Addis shared, “21-day water fast (No food, or salts). I lost 13.1 kg (28 lbs). Dropped 6 percent body fat. I thought I’d share what a 21-day water fast looks like on an already lean person. This video simply shows my body fat and weight loss, but the fast was so much more than that,” he posted on Instagram.

Addis’s incredible journey has catapulted water fasting into the spotlight. Let’s dive deeper into this trending weight loss method.

What is water fasting?

According to Health.com, water fasting involves consuming only water for a set period, typically ranging from 24 to 72 hours, with no other food or beverages allowed.

It is not a new concept. It has roots in various religious and cultural practices, often associated with religious or spiritual purification. In recent years, however, it has gained traction in the wellness community for its potential health benefits.

The science behind water fasting is that, during this period, the body enters a state of ketosis, where it burns fat for fuel in the absence of carbohydrates and sugars, leading to weight loss.

Benefits linked with water fasting

From boosting cardiometabolic health to enhancing insulin sensitivity, when done properly, water fasting might offer a range of health benefits, Ro Huntriss, a registered dietitian based in London told Forbes Health.

Apart from helping with weight loss, water fasting potentially has some other health benefits such as

Improve blood sugar levels: Fasting might help lower blood sugar levels by boosting insulin sensitivity, Melanie Murphy Richter, a functional dietitian based in Santa Monica, California told the magazine.

This could help improve your body’s ability to efficiently use insulin, which is the hormone responsible for regulating blood sugar levels. “This may aid conditions like prediabetes and type 2 diabetes,” Murphy added.

Better heart health: A recent study from the American Journal of Medicine proposes that occasional fasting could shield against heart disease by lowering oxidative stress and promoting nutritional ketosis.

Furthermore, other research in the journal highlights how fasting following a heart attack can improve key risk factors such as high blood pressure, cholesterol levels, diabetes, and obesity, suggesting promising health benefits.

A recent study from the

Promote autophagy:
One of the main benefits of water fasting is its ability to kickstart a process called autophagy, a process in which old parts of your cells are broken down and recycled.

According to a study on Pubmed, autophagy may help slow aging and increase longevity. It might also aid in the prevention of several conditions, including neurodegenerative disorders and metabolic disease.

Give mental clarity: Mental clarity is often another potential health benefit of water fasting, supported by various anecdotal reports and some studies.

For instance, a study published in the journal Cell Stem Cell in 2015 suggested that fasting can boost brain function and enhance mental clarity by promoting neurogenesis, the process of generating new brain cells.

How does one water fast?

Water fasting is not widely endorsed by modern medicine, so there is no official medical protocol for it.

According to Health.com, people can choose to fast for 24-72 hours (1-3 days) initially, starting with a one-day fast to monitor effects. It’s advised to begin fasting during a restful period and avoid strenuous physical activities.

The preparation may include eating smaller meals beforehand to adjust to reduced food intake. During the fast, only water should be consumed, avoiding all other beverages and food.

After the water fast, one should resist the urge to eat a big meal, because eating a large meal after a fast may cause uncomfortable symptoms.

Instead, one should break fast with a smoothie or smaller meals. and introduce larger meals throughout the day.

What are some dangers of water fasting?

While water fasting may seem like an appealing method for weight loss it is not for everyone. Children, people above 75,  pregnant or breastfeeding ladies and individuals with certain health conditions, including gout or insulin-dependent diabetes should avoid water fasting.

Here are some risks associated with water-fasting that one should be aware of

Dehydration risk: While water is essential for hydration, excessive intake without balancing electrolytes can disturb electrolyte levels, leading to dehydration. Symptoms may include dizziness, nausea, headaches, constipation, low blood pressure, and reduced productivity.

Impact on metabolism: Prolonged fasting can slow metabolism as the body conserves energy, potentially causing weight regain once fasting ends. It can also disrupt digestion, causing discomfort, bloating, and gastrointestinal issues.

Depletion of muscle mass: Extended water fasting can lead to muscle loss. Without sufficient protein intake, the body may break down muscle tissue to obtain necessary amino acids, compromising muscle integrity and strength.

Electrolyte Imbalance: Long-term water fasting can disrupt the balance of electrolytes in the body, affecting vital functions such as heart rhythm and muscle function.

“When done long term, water fasting can be dangerous and even fatal without medical supervision because of nutrient and electrolyte imbalances,” explained Kaytee Hadley, a functional medicine dietitian based in Richmond, Virginia, as reported by Forbes Health.

With input from agencies