1. Promotes Autophagy

Autophagy is the body’s process of eliminating the wastes produced via cell degradation or components that are either dysfunctional or not required by the body. It is basically a clean-up process for your body .

There are no short-term interventions to prove that water fasting for a short period can help clean up cell debris  . More human studies are required to prove this aspect.

2. Lowers Blood Pressure

A research done by American scientists found that out of 68 people with borderline hypertension , 82% had reduced blood pressure after they underwent clinical water fasting under medical supervision.

3. Lowers Risk Of Cardiovascular Diseases

A pilot study established that a day of water fasting could lower triglyceride levels and improve total cholesterol and HDL levels .

The study also states that the long-term effects of these short-term changes are unknown. More studies are required to understand how water fasting can be used as a preventive treatment to reduce the risk of metabolic disease.

4. Improves Insulin Sensitivity

Insulin and leptin are hormones that help regulate blood glucose levels and hunger, respectively. Fasting generally improves insulin sensitivity and blood glucose regulation.

However, there are no studies establishing the possible effects of water fasting on blood glucose levels. As it is completely water fasting, people with diabetes should consult with a doctor before trying it.

5. Lowers Oxidative Stress

Another benefit of water fasting is to lower oxidative stress. The accumulation of reactive oxygen species (ROS) due to an unhealthy lifestyle and bad food habits increases oxidative stress and inflammation in the body. Eleven days of water fasting in 10 volunteers reduced oxidative stress (1).

Though water fasting has certain benefits, it also poses a few health risks.

Dangers of Water Fasting

• Unhealthy Weight Loss: Water fasting for 24-48 hours can help people lose nearly 2 kg. This weight loss cannot be considered fat loss but the loss of water weight, muscle, and carbs. It is an unhealthy weight loss and not a sustainable approach as no food is allowed, except for water.
• Nutrient Deficiencies: Water fasting for even 3 days causes nutrient deficiencies as you will be drinking only water.
• Dehydration: Though you may drink a lot of water during water fasting, it is not sufficient to rehydrate the cells. We get 20% of the water from the foods that we eat, which is enough to retain water in the cells and tissues. Water fasting increases urinary output, which leaves our cells dehydrated.