Diet Plan

Proven 30 Day Fasting Weight Loss: Can You Fast Your Way To Fat Loss?

Written by

4.6/5 - (164 votes)

30 Day Fasting Weight Loss

Fasting is the practice of going without food, or almost food, for a set period. It’s been used for thousands of years to improve health, reduce pain and even expand consciousness. But fasting can also be an incredibly restrictive diet that requires a lot of planning and mental preparation. That’s why it’s crucial to understand the different types of fasting and their purpose before jumping into the diet.

In more simple words: Fasting refers to the act of abstaining from eating. This may occur for several reasons, including religious observances, health concerns (such as high blood pressure and diabetes), and dieting. Fasting reduces caloric intake.

Fasting is a dietary habit that is becoming increasingly popular among a rising number of individuals. This is a way of limiting food consumption that comes in a variety of forms. The two most common forms of fasting are:


Read Also: 500 Calorie Diet Plan For Weight Loss


Water fasting is a method of consuming water only. It’s a great way to cleanse your system, lose weight, and gain energy. Proponents of drinking water in fast diets claim that the practices can help improve energy levels, detoxify the body, and reduce the risk of heart disease and cancer. However, while the process can produce some benefits, it’s not a long-term solution for weight loss.

Merits Of Water Fasting

1. Increases HGH

Water fasting is one of the oldest and most powerful of all weight loss tools but is almost unknown to people even in the healthiest communities. Fasting can boost levels of human growth hormone (HGH), a protein hormone that helps with development, metabolism, weight reduction, and muscle strength.

2. Weight Loss is Aided By Minimizing Calorie Intake and Increasing Metabolism

While water fasting you tend to reduce your calorie intake which in turn results in weight loss and increased metabolism, Hence, Fasting may boost metabolic health and preserve muscular tissue, allowing you to lose weight and fat.

3. May Improve Heart Health by Lowering Blood Pressure, Triglycerides, and Cholesterol

Water fasting improves blood pressure which results in improved heart health. Fasting has been linked to decreased cardiovascular events and may aid in the reduction of blood pressure, triglycerides, and cholesterol levels.

4. Decrease Alcohol, Sugar, and Salt Consumption

It is unknown if the fasting method alone may provide favorable results. Simply lowering your sugar or salt consumption for a few days, for example, may have a benefit. And, for those who drink often, abstaining from alcohol over many days or longer may result in weight loss and a drop in blood pressure even if no other dietary adjustments are made.

5. Encourages Cell Recycling

Your cells are broken down and regenerated every day. This process is known as autophagy, and it is considered to have a role in the prevention of cancer, heart disease, and Alzheimer’s disease.

Fasting of any kind may assist to enhance insulin sensitivity, which may help to prevent diabetes. Because insulin resistance is the primary cause of type 2 diabetes, short water fasts might likely increase insulin sensitivity and lower the risk of diabetes.

30-Day Fasting Weight Loss
30 Day Fasting Weight Loss

Read Also: 6-Week Weight Loss Meal Plan

Demerits Of Water Fasting

1. Digestive problem

Discomfort and nausea can occur after reducing calories for a lengthy period. Consuming food again (particularly in bigger amounts) might produce digestive discomfort and nausea.

2. Risk of refeeding syndrome

Though unusual, persons who reintroduce calories too rapidly after a prolonged fast are more prone to develop refeeding syndrome, a potentially deadly illness characterized by rapid metabolic changes, often in severely malnourished people.

It is a common concern among persons suffering from eating disorders. To avoid refeeding syndrome, certain professional recommendations recommend that calories be reintroduced slowly using nutritional supplements and increased by just 10 to 30 calories per day.

3. Hyponatremia Risk

Hyponatremia is a condition in which sodium in the blood is abnormally low. The most common cause of hyponatremia is too much water intake. This can result from drinking too much water or excessive water loss through perspiration. Other causes of hyponatremia include abnormally low sodium in your diet, prescription drugs, and some over-the-counter medications.

4. Nutritional shortages may occur

Any fasting program may put you at risk for nutrient deficits. By limiting your calorie consumption, you are also limiting your intake of critical vitamins, minerals, fatty acids, amino acids, and electrolytes—all of which your body needs to function properly.

5. Dehydration may occur

Even if you consume water during water fasting, you may become dehydrated. Most people get at least 20% of their daily water consumption from the meals they consume. One will consume far less water than normal if you do not boost your water consumption throughout the fast.

Who should not follow such fasting?

Those who use blood pressure medicine. Fasting for an extended amount of time can cause dehydration and reduce blood pressure. People who are also on blood pressure drugs may experience critically low blood pressure readings.

Diabetes patients. If you need insulin or drugs to control your blood sugar, abruptly quitting eating can put you in danger of low blood sugar, which can be fatal. Even if they aren’t on insulin or other medications, persons with diabetes may find it more difficult to control their blood glucose when fasting.

People who are pregnant: Water fasting may prevent you from receiving all of the nourishment your body requires to keep you and your baby healthy.

Individuals suffer from some form of disordered eating. Water fasting is an extreme diet that may aggravate disordered eating behaviors.


If you begin to feel queasy or lightheaded, you should immediately break your fast. You should also be on the lookout for symptoms of electrolyte imbalance, including lethargy, headache, and midnight leg cramps.

Intermittent Fasting

In such fasting, one can only eat at certain times when one practices intermittent fasting. Fasting for a set number of hours each day or eating only one meal a few days a week can help your body burn fat.

There are several kinds of intermittent fasting, making it a more approachable practice than most people believe. The following are two of the most common intermittent fasting methods:

The 16:8 diet entails prolonging your nighttime fast by 12-16 hours between supper and breakfast the following day. For example, you may eat supper at 6 p.m. and then do nothing else until 6 a.m. the following day.

The 24-hour fast entails fasting for 24 hours 1-2 times a week but still drinking non-caloric drinks such as water and unsweetened tea.


1. Memory and Thinking

Intermittent fasting improves working memory in mammals and memory retrieval in adults, according to research.

2. Cardiovascular Health

Intermittent fasting increased blood pressure, resting heart rate, and other cardio measures.

3. Physical Ability

Fasting for 16 hours resulted in fat reduction while retaining muscle mass in young males. Mice fed on alternate days have more endurance when running.

4. Obesity and Diabetes

Intermittent fasting prevented obesity in animal trials. In six brief experiments, obese adult individuals lost weight by fasting intermittently.

5. Tissue Well-Being

Intermittent fasting minimizes tissue damage during surgery and enhances outcomes in mice.


1. Excessive appetite is also frequent at the beginning

Years of bad dietary habits are tough to overcome overnight. At first, your fasting condition may feel more like starvation. However, if you ate healthily within the 6-8 hour meal period, you are unlikely to be starving your body of food.

2. You may get headaches at first

Fasting might result in electrolyte imbalance. However, you may simply correct it by drinking salty water or taking vitamins.

3. Some people say that practicing it causes hormonal imbalances

Many women have expressed worries about hormone imbalance, which they ascribe to intermittent fasting. It has the potential to disrupt menstrual cycles and induce sleeplessness. This is one of the reasons why physicians advise most women to avoid the 16-hour fast and instead opt for a 12-hour fast.

4. Some people may get constipation as a result of if

It might be a part of the adaptation period, and physicians who advocate IF would say so. Magnesium supplements can help with this problem.

The Final Verdict

These were some popular types of fasting under 30 day fasting weight loss. Following such challenges is not just a piece of cake. Before practicing this always analyze your body requirements and what it could take or you may take some professional help. Do not directly jump to such challenges if you are a newbie. 


This article is purposive for intended general information and does not mark individual circumstances. It is not an alternative to professional advice or help and should not be relied on to make decisions of any kind. A licensed physician must be consulted to diagnose and treat any medical condition. Any decision you make depending upon the information highlighted here is strictly at your own risk and responsibility.

Frequently Asked Questions (FAQs)

Question 1. How much weight can you lose in a month if you fast for 30 days?

Answer: It differs from one individual to the next. During the fast, we typically lose 1 to 2 pounds every day. When we simply drink water over 30 days, we may drop between 30-45 pounds. As a result, the average weight reduction after 30 day of water fast is positive.

Question 2. Does lemon water help you break your fast?

Answer: Lemonade and other sugary lemon water liquids will break your fast.

Question 3. Does fasting really work?

Answer: Fasting for brief periods encourages people to consume fewer calories, which may contribute to weight loss over time. On the other hand, intermittent fasting may help change risk factors for health disorders such as diabetes and cardiovascular disease by decreasing cholesterol and blood sugar levels.

Question 4. Is sleep considered fasting?

Answer: And, sure, napping is considered fasting! If you want to lose a lot of weight, try 18-20 hours of daily fasting, alternate-day fasting (fasting every other day, with up to 500 calories on fasting days), or a 5:2 plan (fasting for two days per week).

Question 5. How long can you go without eating?

Answer: The body may survive for 8 to 21 days without food and drink, and up to two months if appropriate water intake is available. But it depends on how your body reacts to fasting.

Sharing Is Caring:

Rishi Govind is a nutritionist and nutrition counselor in New Delhi, India. He is a Postgraduate and passionate about his work. Rishi has over 3 years of experience helping people change their relationship with food and their bodies. He specializes in helping people with chronic dieting issues, food allergies and sensitivities, and digestive problems. Rishi's approach is rooted in the belief that everybody is unique and deserves individualized attention. Rishi is passionate about helping his clients feel their best. He is committed to helping them find peace with food and their bodies so they can live their lives to the fullest.

Follow Him On


Leave a Comment

Book a FREE Diet Plan & Consultation!