Man goes viral for losing 13kgs in 21 days, What is this new trend

 Losing 13kgs in 21 days

Addis Miller from Costa Rica recently went viral for his unusual method of losing weight in 21 days – he tried water fasting. “Earlier this year, I embarked on a 21-day water fast in Costa Rica. This experience was truly life-changing for me, and I am excited to share some of the precious moments from my journey,” wrote Addis on his Youtube video. Addis shared intricate details of his fasting schedule throughout three weeks.

“21-day water fast (No food, or Salts). I lost 13.1kg (28lbs). Dropped 6% body fat. I thought I’d share what a 21-day water fast looks like on an already lean person. This video simply shows my body fat and weight loss, but the fast was so much more than that,” Addis shared on his Instagram video.

How to do Water Fasting

Water fasting involves consuming only water for a set period. Here’s a guide on how to safely undertake a water fast:

Before the Fast

1. Consult a Healthcare Professional: Before starting a water fast, especially if you have any medical conditions or are on medication, consult with a healthcare provider.
2. Choose the Duration: Determine how long you will fast. Beginners often start with 24 hours, while more experienced individuals might fast for 48-72 hours. Longer fasts should be supervised by a professional.
3. Prepare Your Body: Gradually reduce your food intake a few days before the fast. Focus on lighter, more easily digestible foods, and avoid high-fat and high-sugar foods.
4. Plan Your Fast: Schedule your fast during a period where you can rest and avoid strenuous activities. Plan for how you’ll spend your time to avoid thinking about food.

During the Fast

1. Stay Hydrated: Drink plenty of water throughout the day. Aim for at least 2-3 liters (8-12 cups) per day.
2. Listen to Your Body: Pay attention to how you feel. Mild symptoms like hunger pangs, lightheadedness, and fatigue are normal. If you experience severe symptoms like dizziness, fainting, or confusion, stop the fast and seek medical attention.
3. Rest: Avoid intense physical activities and stress. Rest as much as possible.
4. Stay Occupied: Engage in light activities like reading, meditation, or gentle walks to keep your mind off food.

Breaking the Fast

1. Reintroduce Food Gradually: Start with small, easily digestible foods like fruit, vegetable soup, or smoothies. Avoid heavy, fatty, or spicy foods initially.
2. Eat Small Meals: Eat small, frequent meals instead of large portions to give your digestive system time to adjust.
3. Monitor Your Body: Pay attention to how your body reacts to reintroducing food. If you experience any discomfort, slow down and stick to lighter foods.

Tips for Success

• Stay Positive: Keep a positive mindset and remind yourself of the reasons for fasting.
• Avoid Temptations: Remove or avoid food temptations during your fast.
• Get Support: Inform friends or family about your fast, or join a fasting group for support and motivation.

Warning Signs to Watch For

If you experience any of the following symptoms, stop the fast and consult a healthcare professional:

• Severe dizziness or fainting
• Confusion or disorientation
• Irregular heartbeats
• Severe abdominal pain
• Persistent vomiting or diarrhea

Benefits of Water Fasting.

Water fasting, when done safely and for an appropriate duration, can offer several potential benefits. Here are some of the commonly cited benefits of water fasting:

1. Autophagy: Water fasting can trigger autophagy, a process where the body breaks down and removes damaged cells and proteins, potentially leading to improved cellular health and reduced risk of diseases.

2. Weight Loss: Water fasting can lead to weight loss, primarily through a reduction in calorie intake. However, much of the initial weight loss is often due to water loss rather than fat loss.

3. Improved Insulin Sensitivity: Fasting may improve insulin sensitivity and help regulate blood sugar levels, which can be beneficial for individuals at risk of type 2 diabetes.

4. Reduced Inflammation: Some studies suggest that fasting can reduce inflammation, which is linked to various chronic diseases, including heart disease and arthritis.

5. Heart Health: Fasting may improve heart health by reducing blood pressure, cholesterol levels, and triglycerides, all of which are risk factors for cardiovascular disease.

6. Enhanced Brain Function: Fasting might support brain health by promoting the production of brain-derived neurotrophic factor (BDNF), a protein associated with cognitive function, learning, and memory.

7. Longevity: Some animal studies suggest that intermittent fasting and calorie restriction can extend lifespan, although more research is needed to confirm this effect in humans.

8. Detoxification: Fasting allows the body to focus energy on detoxification processes rather than digestion, potentially helping to remove toxins from the body.

9. Mental Clarity and Focus: Many people report improved mental clarity and focus during fasting, possibly due to stabilized blood sugar levels and reduced fluctuations.

10. Digestive Health: Giving the digestive system a break can improve gut health and help resolve issues like bloating, gas, and indigestion.

Is water fasting safe?

In an interview with HT Lifestyle, Dr RR Dutta, HOD, Internal Medicine, Paras Health, Gurugram, said, “Water fasting involves consuming only water and no other liquids or foods for a predetermined duration, ranging from 24 hours to several days or weeks. Some health benefits of water fasting are detoxification, improved digestion, and enhanced mental clarity. Some studies suggest it may aid in weight loss and insulin sensitivity.”

Water fasting, where a person consumes only water for a period of time, can offer some benefits but also poses several risks. Here are the potential risks associated with water fasting:

1. **Nutrient Deficiency**: Without food, your body doesn't receive essential vitamins, minerals, and other nutrients, which can lead to deficiencies and related health issues.

2. **Dehydration**: Surprisingly, dehydration can occur during water fasting if not enough water is consumed, especially if you lose fluids through sweating or urination.

3. **Electrolyte Imbalance**: A lack of food intake can cause an imbalance in electrolytes such as sodium, potassium, and magnesium, which are crucial for bodily functions and can lead to serious health problems like heart arrhythmias.

4. **Muscle Loss**: Prolonged fasting can cause your body to break down muscle tissue for energy, leading to muscle wasting and weakness.

5. **Dizziness and Fatigue**: Low blood sugar levels can cause dizziness, fatigue, and weakness, making it difficult to carry out daily activities.

6. **Lowered Immune Function**: A lack of nutrients can weaken your immune system, making you more susceptible to infections and illnesses.

7. **Mental Health Effects**: Extended fasting can affect mood, causing irritability, anxiety, and difficulty concentrating.

8. **Risk of Refeeding Syndrome**: After prolonged fasting, reintroducing food too quickly can cause refeeding syndrome, a potentially fatal shift in fluids and electrolytes.

9. **Kidney Stones**: Some individuals may develop kidney stones due to changes in metabolism and reduced urine output.

10. **Digestive Issues**: When fasting is broken, the digestive system can be overwhelmed, leading to bloating, nausea, and gastrointestinal distress.

 Who Should Avoid Water Fasting

Certain groups should avoid water fasting or do it only under medical supervision:

- Pregnant or breastfeeding women

- People with eating disorders

- Individuals with chronic health conditions such as diabetes or heart disease

- Elderly individuals

- Those on medications that require food intake

Conclusion

If you're considering water fasting, it's crucial to consult with a healthcare professional to ensure it's safe for you and to determine an appropriate duration and approach. Additionally, shorter fasting periods (such as intermittent fasting) might offer some benefits with fewer risks.