In this video, learn how to Water Fast. How much weight loss to expect, and also dive into the additional benefits and science.
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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.
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 🙂
@Dorian Wilson from 5k to 25k in a video is great
Keep the good job
@Dorian Wilson thanks
@emassey2 I wouldn’t imagine any reason not to, it would have negligible calories and no amino acids
What about a squeeze of lemon juice in my water during my fast?
What a great and lovely explanation. Really it’s seems that u have given all your knowledge in that 40 minutes. Firstly when I saw that this video is of 40 minutes I thought how can I watch so long time .. but as the video moved 40 minutes goes in friction of second … Really appreciate your hard work keep motivating us . Love from India 🇮🇳😘😘🇮🇳🇮🇳🇮🇳
Just be aware that extended water fasting can cause extreme hair loss in some people. And also you have to be very careful when you start eating again because if you can’t control your hunger and urges, you will gain the weight back within the following few months easily. After I fasted for 20 days, I was fine controlling myself for about one month. But in the 2 months after that initial one, my hair started falling out and my hunger changed- it was a very “urgent” hunger that I couldn’t say no to for some reason.
SO, keep yourself on very low carb after for longterm. Continue intermittent fasting on a 16:8 schedule minimum, and hopefully that will help you control that special hunger. The hair loss- if you are a susceptible person- stops after about 2 months. It can be startling but don’t worry it will stop. Take magnesium malate afterwards and do scalp massages to discourage further hair loss. It’ll come back don’t worry 🙂
This was a public service announcement! 🙂
Alternatively… change your relationship with food and you wont have to lose fat periodically.
I need to know if brushing your teeth, will a Break a fast? I looked all around the internet and I read Dr. Fung book and I couldn’t find an answer. I’ve done several long term fasting (5 &6 day fast) and your imformation is right on the money….. I have subscribed to you youtube channel. I’m in my 12 hr. of 3 day fast…….thanks
me from water fasting two days every week I kept my calories low so I wouldn’t gain weight I kept the weight off since and just eat regularly everyday