Water diet: discover the pros and cons with nutritionist explanations

Among many popular diets, there are different versions of the so-called water diet – the most common, however, is the one that provides for the consumption of at least 2.5 L of water in addition to an extreme caloric reduction on some days of the week. Find out if it’s safe and clarify your doubts about water consumption for weight loss.

Is the water diet safe?

Fernando Castro (CRN 3837), nutritionist and physical educator, highlights that “water diet” is more of a generic name than a food strategy. “So much so that when you search for the term, you will find variations of all kinds. Some talk only about drinking water before meals without mentioning changes in caloric value; others in a kind of fasting; some from the use of hot water; others, from ice water, and so on,” he says.

Therefore, says Castro, it is difficult to analyze how safe the diet is. However, if the version of the water diet is evaluated, which predicts very low caloric consumption (600 calories for women and 500 for men) associated with the consumption of at least 2.5 L of water over two (non-consecutive) days of the week , there are risks that need to be considered.

“A high caloric deficit can cause headaches, fainting, dizziness, hypoglycemia, among other problems, even more so when you go on a diet without any professional monitoring”, explains Castro.

It is important to note that this version of the water diet does not consider important issues, such as those highlighted by nutritionist Fernando Castro:

• How much do you eat on other days of the week?
• What is the total caloric expenditure of the person on the diet?
• What nutrients will she offer or not offer?
• Does the person take any medication?

“Therefore, in the simplistic way it is proposed, I find it unsafe and innocuous”, concludes Castro.

The intake of water, however, is very welcome, as highlighted by Castro. “It brings several benefits to the body: it hydrates, helps to eliminate toxins, allows a good enzymatic functioning, and it must be really maintained. But it won’t have any direct relationship with weight loss. Its use before meals, for example, is a way to provide momentary satiety, thus leading to a lower desire for caloric consumption”, he says.

It is important to note that a water diet should not be confused with intermittent fasting, a food program that alternates programmed periods of absence of food with periods of controlled food intake.

“Intermittent fasting is a valid strategy. Whether it is efficient or not, it must be analyzed by the nutritionist, taking into account the physiology, the patient’s habits. I believe that it does bring some benefits, such as a slight reduction in insulin release, reduced appetite, education on the importance of not getting into a hyper-eating cycle, given that most public diseases with a nutritional background in the country are more linked to overeating rather than undereating, such as obesity, hypertension, diabetes, metabolic syndrome,” explains Castro.

Nutritionist recommendations for healthy weight loss

It is a fact that extreme diets are not recommended. In this sense, what are really valid guidelines for healthy weight loss? Check out the tips from nutritionist Fernando Castro:

• Look for health professionals before starting any type of diet: a doctor to monitor the general condition, and a nutritionist to formulate the best strategy and diet to be used;
• Practice physical activity regularly;
• Keep the focus on changing habits (and not on a quick, “miraculous” weight loss);
• Having the clarity and patience to understand that weight loss will happen naturally, but that it must be supported by an eating pattern that provides the necessary nutrients and allies to the physiological part of the patient.

The “ideal diet” is one that is personalized, created taking into account the particularities, goals and difficulties of each person. That’s why it’s so important to see a nutritionist.

Crash diets, which provide for major restrictions and/or drastic reduction in calories, are not sustainable and hardly offer effective results (the person usually loses more water than body fat).

For all these reasons, the first step for anyone who wants to lose weight is to keep in mind that “there are no miracles” when it comes to weight loss.

6 clarified doubts about the relationship of water with weight loss

1. What is the importance of drinking water in addition to dietary reeducation to achieve healthy weight loss?

“Water has a fundamental aspect in maintaining health, it is the basis for a healthy organism; if we remember that between 60 and 70 percent of our body is water, it is easy to define its importance. Drinking water helps to maintain body temperature, filtering the kidneys, getting nutrients into the cells, helping to control blood pressure, enzyme functioning, bowel and bladder functioning, among other functions,” says Castro.

“When the body is healthy and physiologically regulated, it is better able to withstand and adapt to a calorie-restricted diet, necessary for weight loss, which must be calculated by the nutritionist, whatever the strategy used”, adds the nutritionist and educator. physicist.

2. Does drinking water on an empty stomach make you lose weight?

“There is not the slightest relationship, as already mentioned, weight loss comes from caloric restriction. It may be interesting to drink water on an empty stomach to facilitate kidney function, but this habit has nothing to do with weight loss,” says Castro.

3. Does drinking warm or cold water help you lose weight?

“No. Some studies show that there is some difference in the temperature of the liquid ingested, that the body would spend some additional calories to adjust this temperature to body temperature. But this amount is so insignificant that it has no real impact on weight loss”, explains Castro.

4. Does drinking water with lemon help you lose weight?

“No, because taking lemons will not change anything in the caloric deficit. This practice can also bring some health benefits, such as correcting the acidity of the digestive tract, but it should be done with caution, some patients may not tolerate it well and this can cause gastric irritation”, explains the nutritionist.

5. Can drinking water before the main meals help with weight loss?

“It can help, for the momentary satiety before leaving for the meal that will effectively bring the calories. But remember that along with the calories, come the nutrients we need, and that’s exactly why weight loss must be planned and calculated”, answers Castro.

6. Why shouldn’t you drink water with meals?

This is a statement that is not consensual, as explained by Castro. “Some professionals adopt and others do not. I prefer that the patient ingests water with meals, as it helps with transport, gastric emptying, nutrient absorption, soluble fiber functioning. However, this consumption should be in small amounts, since excess can promote stomach dilation at this time”, explains the nutritionist.

Now you know that the water diet – which requires the consumption of at least 2.5 L of water in addition to an extreme caloric reduction – is unfounded and unlikely to bring good results. Enjoy and check out more tips on how to lose weight with health.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.