Quick diet

 What is a quick diet

 Spreading among others follow the so - called diet water fast or fast water, which is to refrain from eating and drinking except water, and there is a period of a specific diet of water, but medical advice suggests that between 24 hours and 3 days maximum time of maximum that can stay there without food,  Many people believe that this diet has many health benefits, such as reduced weight and detoxification, and as we mentioned there are no scientific guidelines on the duration and manner of the water diet, but some continue to diet for 24-72 hours, and the water diet should not be followed. For longer than this without medical supervision, and some people may feel weak or dizzy during this period.  As for the subsequent stage of the water diet, it is represented by resisting the desire to eat a large meal, because eating a large meal after fasting may cause annoying symptoms, and instead of that breaking the fast by drinking juice or eating a small meal, then starting to eat larger meals gradually throughout the day, and is considered a stage Post-water diet is especially important if the dieting period is long, to increase the risk of developing refeeding syndrome, a fatal condition in which the body undergoes rapid changes in fluid and electrolyte levels, and the post-water diet lasts approximately one day, but people Those who fast for 3 days or more may need up to 3 days before feeling uncomfortable when eating large meals, and quick hydration carries many risks, and it can be very dangerous when followed for a long period

The benefits and harms of water diet

 Is it safe to follow the water diet?

 There are no benefits scientifically proven to diet water, so most nutrition experts not advised to follow this diet,  and can not cause diet water harm when his followers a few days for most healthy people , provided their exposure to drought, but may cause diet water for long periods of many health problems , As the body needs vitamins , minerals, and other nutrients from food to maintain the health of the body, and in the event that an adequate amount of nutrients is not obtained, a person may become tired , dizziness, constipation, dehydration, and the inability to tolerate cold temperatures, and other Problems, and fasting for a long time can be life threatening.  It is worth noting that some groups must avoid following the water diet completely, because it can cause serious health damage to these groups, including: people with kidney disease, those who take multiple medications, pregnant and breastfeeding women, and those with an eating disorder, and caution should be taken. For people with diabetes, heart disease, and liver disease, you can follow this regimen without consulting and following up by a doctor.  

Damages of water diet

 Following a water diet can cause a host of problems and harms that must be taken into account:

•  Lack of nutrients: Any type of severe fasting can increase the risk of developing a deficiency of nutrients, when restricting calories consumed, there is a restriction of the consumption of vitamins, minerals, fatty acids, amino acids, and electrolytes, which are elements that the body needs to function properly. 
•  Serious changes in blood pressure: can happen to a severe drop in blood pressure when you drink plenty of water, as it may increase the risk of low blood pressure orthostatic ( in English: Orthostatic hypotension), a sudden drop in blood pressure when standing, and may cause this case dizziness Dizziness. It may also increase the risk of orthostatic hypertension, which is a sudden rise in blood pressure upon standing.] 
• Low sodium levels in the blood: or what is called water intoxication, as hyponatremia occurs when replacing the water and salt lost during sweating by drinking water only. Hyponatremia can cause neurological symptoms ranging from confusion to seizures and coma, and the severity depends Symptoms depend on how low the sodium levels are in the bloodstream, and how quickly they fall.] 
• Dehydration: Following a water diet can increase the risk of dehydration , because approximately 20-30% of the daily water consumption comes from the foods you eat, and if you drink the usual amount of water without eating foods, the body may not get enough water. Symptoms of dehydration include: dizziness, nausea, headache, constipation and low blood pressure.
• Other harms: Other side effects of following a water diet may include fainting, brain fog, fatigue, and hormonal changes in women if followed for a long time.

  Are there studies on the benefits of water diet? 

There are few studies available on this type of dieting, but the results of these studies cannot be generalized, such as the study that was published in the Journal of manipulative and physiological therapeutics in 2001, which showed that hydration under medical supervision may help regulate blood pressure and stimulate follow-up. A healthy diet and lifestyle change, but there is a need to study this effect and others in the long term, and some suggest that a water diet may reduce weight quickly, and yet it can cause many health risks, as well as this loss. Unhealthy, because water diet restricts calories, which causes a large loss of weight quickly, and most of this loss is water, carbohydrates, and muscle mass, not fat .

  The healthy way to lose weight 

The reason behind losing weight is to burn more calories than the amount of calories consumed. This can be done by reducing the calorie consumption of foods and drinks, and increasing the calories burned by increasing the level of physical activity, and the following is an explanation:

•  Reducing caloric consumption: It is not possible to get rid of excess body fat when you continue to eat a large amount of foods and sweets, but this does not mean deprivation of favorite foods, but rather high-calorie foods should be rationed in small quantities, and on special occasions, fat stores can be burned in The body by reducing food intake, usually reducing 300-500 calories per day leads to a loss of 0.5-1 kilograms per week, which is a realistic and sound goal, and there is no difficulty in reducing calories for people who consume a large amount of calories from cakes, And desserts, biscuits, and soft drinks , it's important to replace ready-to-eat meals with healthier options.

• Adopting a healthy diet: Lifestyle changes towards a healthy and balanced diet help to reduce the number of calories consumed, and it also helps to ensure that you get all the nutrients that the body needs, and some diets may recommend dispensing with some foods, such as meat, fish, wheat, dairy products, but cutting out certain food groups leads to a lack of access to adequate quantity of nutrients and vitamins that the body needs to work properly, and can simply lose weight without excluding one food groups of the food system, where you must That a healthy and balanced diet includes a variety of foods from the five food groups, which are: vegetables , fruits, legumes, proteins, and dairy products. 
•  Increased physical activity helps physical activity to increase the number of calories burned by the body for energy, and the physical activity reduces the risk of heart disease and blood vessels, diabetes, and other health problems,  so it is advisable to exercise moderate physical activity 150 minutes The lowest in the week, and it is estimated at thirty minutes a day, five days a week or more, and the thirty minutes per day can be divided into 10 minutes three times during the day, and it is advised to choose activities that the person enjoys, such as walking , gardening, swimming, dancing, and other activities