Ben Azadi is an author and online health coach who has documented his weight loss journey, highlighting a reduction of 80 pounds of pure fat in his publications. In a video posted on his Instagram on March 20, Ben advised viewers, “Do this every week to melt stubborn fat.” He emphasized that a 24-hour water fast can effectively aid in fat burning, enhance insulin sensitivity, and support overall health.

In a discussion with Dr. Arun Prasad, a senior consultant in gastrointestinal and bariatric surgery at Indraprastha Apollo Hospitals, it was noted that from a clinical perspective, the 24-hour water-only fast recommended by Ben, when paired with the practice of eating one meal a day (OMAD), can facilitate weight loss. However, Dr. Prasad cautioned that this approach comes with considerable risks and limitations, making it inappropriate for everyone. Before delving into those concerns, let us first examine Ben's recommendations.

Dealing with gas, bloating? Try a 24-hour water-only fast

In a video, Ben presented an extensive guide aimed at elucidating the advantages of a 24-hour water-only fast and how to safely integrate it into your lifestyle. He stated, “Engage in this practice once a week to rejuvenate your gut, facilitate fat loss, and mitigate disease risk. This method, known as a 24-hour water-only fast, has been validated by research to enhance intestinal stem cell production. What does this imply? If you experience issues such as gas, bloating, constipation, diarrhea, or leaky gut—conditions that many individuals face—you can effectively restore the integrity of your gut's tight junctions simply by undertaking a 24-hour water-only fast. Furthermore, if your goal is to reduce fat, particularly around the abdomen and love handles, each hour of fasting contributes to a decrease in insulin levels.”

He continued, “This process enables your body to transition to utilizing stored fat for energy. As a result, ketones are produced, which activate your brain, providing you with remarkable energy and an overall sense of well-being. Additionally, you will experience a phenomenon known as autophagy. The Greeks referred to autophagy as 'eat thyself.' When you refrain from food for 24 hours and consume only water, your body must source energy from alternative means. Without food intake, it targets damaged cells, including those that may be precursors to cancer, and utilizes them for energy. This process can even lead to the destruction of these cells through apoptosis, ultimately resulting in the creation of new stem cells—all while you are simply participating in a 24-hour water-only fast.”

How to add 24-hour water fasts into your routine

Ben mentioned that the goal is to engage in a weekly fasting routine, transitioning from one meal to the next—whether from breakfast to breakfast, lunch to lunch, or dinner to dinner—while only consuming water, coffee, and tea to reap the associated benefits.

Prior to initiating any new fasting practice, particularly if you have existing health issues, it is advisable to consult your physician. Additionally, it is important to remember that you should feel free to end your fast if you experience any discomfort or adverse effects.

Does a 24-hour water-only fast yield actual results? 

We inquired with Dr. Prasad regarding the potential advantages of a weekly 24-hour water-only fast as proposed by Ben. He noted the following:

⦿ Weight Loss: Engaging in water fasting and the One Meal A Day (OMAD) approach can lead to a decrease in caloric consumption, resulting in weight loss. Fasting encourages fat metabolism and ketosis, which may enhance glycemic control and decrease body fat.

⦿ Metabolic Advantages: Short-term fasting has been linked to improved insulin sensitivity, decreased inflammation, and increased autophagy, all of which may contribute positively to overall health.

Is a 24-hour water-only fast safe?

Dr. Prasad outlines several potential risks and disadvantages associated with a 24-hour water-only fast:

⦿ Nutrient deficiencies: Limiting food consumption to a single meal or fasting for an entire day can hinder the ability to fulfill daily nutritional requirements, potentially resulting in a lack of vital vitamins, minerals, and macronutrients. This deficiency may adversely affect energy levels, bone health, and lean muscle mass.

⦿ Dehydration: Ironically, water fasting can lead to dehydration due to the decreased fluid intake from food. This condition may cause symptoms such as dizziness, low blood pressure, and imbalances in electrolytes.

⦿ Digestive problems: Consuming a large meal after an extended fasting period can lead to bloating, nausea, and stomach discomfort.

⦿ Health risks for at-risk populations: This fasting method is not recommended for pregnant women, children, the elderly, or individuals with medical conditions such as diabetes or eating disorders.

Final thoughts  

In summary, although a 24-hour water-only fast and the one meal a day (OMAD) approach may provide short-term weight loss benefits, they are not recommended as sustainable long-term strategies due to their potential negative health effects.

Dr. Prasad stated, “While short-term fasting may be safe for healthy individuals under medical supervision, it is not the best option for sustainable weight loss or long-term health management. The risks associated with nutrient deficiencies, dehydration, and the likelihood of weight regain often outweigh the benefits for many individuals. Healthcare professionals typically advocate for balanced diets combined with regular exercise as safer alternatives.”

Read Also: Pilates for Beginners: 17 Essential Exercises to Start Your Fitness Journey

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