WATER FASTING: The Complete Guide (Fastest Fat Loss Method)

In this video, learn how to Water Fast. How much weight loss to expect, and also dive into the additional benefits and science.

Timecodes:
(0:50) What is Fat?
(1:40) History of Dieting
(3:30) Water Fasting Speed Advantage
(5:40) Participant Retention Advantage
(6:30) Choosing Duration
(8:45) Hydration and Fibre
(9:30)Phase 1 Digestion & Absorption (0HR-4HR)
Incl:
-Fat Digestion
-Carbohydrate Digestion
-Insulin Explained
-Protein and Free Amino Acid Pool
(17:55) Phase 2 Post Absorptive Period (4HR- 16HR)
Incl:
-Glycogen Breakdown
-Hunger Levels and Ghrelin
(19:00)Phase 3 Switching Phase (16-28HR)
-Fat Burning Increases
-Gluconeogenesis
(20:20)Ketosis &Insulin Levels
(23:40)Weight Loss Speed
(24:10)Supplementing Electrolytes
(26:00)Fat Weight VS Water Weight
(26:40)Mental Benefits of Water Fasting
(29:30)What CAN you eat/drink?
(31:45)Muscle Loss
(32:40)Breaking a Water Fast
(33:00)-Intro to Autophagy
(36:30)Anti Aging and Stem Cells
(37:00)Metabolism Slowdown Warnings

This video is not medical advice, always consult your physician.

So off the bat, one advantage of Water Fasting becomes clear, that’s the speed. For example, assuming a consistent daily burn of 2500, in just 72 hours You’ll have burnt 7500 calories. This same level of weight loss would have taken the person on the cutting diet 15 days. This speed advantage has been confirmed by research studies,in one review researchers remarked on the significant amounts lost over short durations. For example in one study men fasted on and off over two weeks, and by the end had lost 3% of their bodyweight, in another study women lost 4% after 3 weeks of on and off fasting.

Another advantage to water fasting is, after the fast is complete, the person fasting doesn’t need to continue to eat below what their daily burn. Remember, they are looking at the big picture, as long as they are in say a weekly calorie deficit, there may be days within that week that they eat in a slight surplus, unlike the daily calorie restriction dieters whose bodies remain in a deficit day after day.

So while water fasting has the potential for faster fat loss, including occasional daily surpluses has actually resulted in studies showing more participants stick with these periodic water fasting diets, and as a result, they are able to lose more weight since they don’t quit.

Leading up to your water fast it’s a good idea to stay well hydrated, including adequate fiber in your diet beforehand is also recommended to help prevent constipation.

As the 16 hour mark approaches though, glycogen stores are nearing depletion, as this happens blood glucose and insulin levels fall. Hunger signals reach their highest point here, and you may even feel like you have difficulty concentrating. In my opinion this 16-28 hour period is the hardest part of any fast, contrary to what many would assume though, from here everything actually gets better.

See while you might be feeling frustrated and hungry, your body is implementing an amazing metabolic shift. Since insulin has fallen, fat cells begin releasing free fatty acids back into the bloodstream, Its during this 16-28 hours period that cells like your muscles shift over to burning this fat for fuel.

During the first 5 days of a fast subjects tend to lose weight far more rapidly than they do later on. One study for example saw a subject lose an average of .9kg over the first 5 days of his fast, while the days afterwards averaged about .3 kgs.

The enhanced initial weight loss is caused not by excess fat being burned, but by the body’s switch to burning fat and ketosis itself. The switch causes the body to drop large amounts of sodium, since sodium is one of the main electrolytes used to hold water in our bodies, the body also begins dropping water, leading to this extra weight loss.

At this stage Water Fasters might also begin notice a mental shift, clinicians have noted in subjects increased levels of alertness, mood improvement, a subjective feeling of well-being and even occasionally euphoria.

The increases in energy and focus reported by Water fasters may stem from increased levels of norepinephrine, a catecholamine which operates as a hormone and stimulatory neurotransmitter in the body. In normal subjects levels are usually near 0 during sleep, and reach their highest levels during the fight or flight response.

As far as insulin goes, I’ve yet to see a study that shows black coffee or unsweetened herbal tea could cause insulin to rise. In fact one analysis linked coffee consumption to lower levels of fasting insulin.

While fasting activates several pathways which could in theory have an effect on this, the one you’ll hear the most about is Autophagy.

[DorianWilson]

So after spending all my weekends on this (minus the weekend I went to EDC 😂) it's finally done! I know 40 minutes can seem intense but I wanted to give you EVERYTHING I could think of. I put timecodes in the description to help! Thanks for being so supportive while I grinded this out, I hope the wait was worth it 🙂

[nomastersnogods]

Have you ever noticed when you go to bed hungry you wake up feeling fine, but go to bed after eating a giant meal and you wake up starving? 😊

[JamesBond-jyti]

Social distancing from fridge is so hard during quarantine.

[alienzordfalcon]

I was always hesitant due to the fear of muscle loss, but after completing a 5 day fast and a very slow 2 day re-feeding process, my physique has never looked better. Fasting is holy. It really makes us connect to our core.

[Anne_Onymous]

Funny because my entire life, everyone has preached to me about how bad and "unhealthy" it is whenever I don't eat. Like, I'd skip lunch bc I wasn't physically hungry at the time and coworkers would act like it was dangerous!
Our society definitely conditions us into accepting some unnatural eating habits. And too many people just don't seem to understand that fasting is not gonna kill you.

[kidanyefru]

Table of contents

What is fat 0:50
History of diets 1:40
Fasting speed advantage 3:30
Retention advantage 5:40
Choosing fasting length 6:30
Hydration and fiber 8:45
Digestion and absorption 9:30
Post absorption 17:55
Switching phase 19:00
Ketosis 20:20
Weight loss speed 23:40
Electrolyte supplements 24:10
Water weight 26:00
Mental benefits 26:40
What CAN you eat/drink 29:30
Muscle loss? 31:45
Breaking a water fast 32:45
Autophagy explained 33:00
Anti-aging 36:30
Metabolism slowdown? 37:00

[KenDBerryMD]

Fasting is an incredibly powerful health hack that can literally save your life!

[keithanneperez]

its been 20 minutes that im doing this and I almost see the light

[shay]

I prefer total water fasting rather than intermittent and reducing portion. Eating anything just leaves me wanting more and hungrier than ever🤣🤣🤣

[linetmutheu]

I just completed my 3rd day. Aiming to fast for 21 days.
So far I have a lot of energy. Haven't had any hunger pangs so far.
Pray for me

[AnonXVIA]

As a Biology major. This was by far the most scientifically accurate video on water fasting. Thanks for all the hard work you put into this 👍

I am currently on day 5 of my fast.

[aishah]

I didn't want to sit and watch this for 40 minutes, but I sat and enjoyed all 40 minutes of this video.

[carmelaeprasalvador]

On my 5th day of water fasting, 3 hours left and I'll be on my 6th day. I am going for a 14 day water fast. I have never felt this mental clarity before, I feel energized and calm. I'm 163cm and I started at 63.8kg and now I'm at 60.2kg! I already feel so good about my body right now, I can't wait til 14 days are up! If I knew I would feel this way, I wish I could have done it before.

[Morph]

I've water fasted for 19 days. I went from 265lbs down to 225lbs during that time (I was pretty active still, walking/running 5-8 miles a day, and playing volleyball). I water fast (2-3 days) almost every week now.

[asinglebanana]

After water fasting for a month, I transcended into a higher plane of being, the afterlife.

[brightmark]

I started with intermittent, worked up to 3 days, then 10, now I'm day 6 of 21. Each fast was easier and easier. No more than one fasting period each month. 4 months I've lost 55 lbs

[atlas]

So I fast once a year throughout the month of February. I just finished my yearly fast. I am also not an overweight person. I cut down from about 25% bf to 14% bf. Which is still perfectly in the realm of healthy body weight. 28 days nothing but water, all of you who freak out about fasting should try to maybe go a week without eating and just see what happens. It's kind of the whole reason we store fat, it's so we have energy when food reserves are low. That "hunger" you feel not eating for only a day or two isn't hunger it's a craving for carbs and sugars which people eat WAY too many of.

[eddyvon]

Besides huge other benefits, one that I really love on an extended waters fast is that kitchen stays clean, , , no dishes in the sink:) I luv it

[MsBaileyLayne]

Every single time I fast I receive dinner invites and food drop offs! It never fails

[thibbrenard]

Man, I've NEVER seen such a well explained video about fasting - 40 min feels like 5 at most! Thanks for such an amazing content.