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How Much Muscle Mass Can You Lose During a Water Fast?

How Much Muscle Mass Can You Lose During a Water Fast?

Most people in the water fasting community have no clue on how much muscle mass it’s actually possible to lose during a water fast.

At best, they can tell you that our bodies are very efficient at preserving our muscle mass during a water fast. But I have yet to meet anyone who knows the exact numbers.

In this article, I have relied on modern science to put an end to this confusion. If you read it all the way through, you will understand how much muscle mass you can expect to lose during a water fast (depending on how long you intend to fast).

But first, I want to quickly explain why we lose muscle mass during water fasting in the first place.

Why do we lose muscle mass during water fasting?

Some animals, like bears during winter hibernation, can survive without food for a very long time. And the amazing thing is, they can do it without any detectable loss of muscle mass [1].

Humans, on the other hand, we tend to lose a lot of muscle mass during starvation. Roughly put, that’s because our brains require some special “brain fuel” to survive [2].

Because we’re not eating any food during a water fast, our bodies have no choice but to start burning away some of our “structural protein” (to keep powering our hyper-intelligent brain).

Those structural proteins are the very basic building blocks of your muscles, which means you’re bound to destroy some of your muscle mass during a water fast.

Explaining all this in great detail would be beyond the scope of this article. So let’s just take a look at how much of those structural protein you can expect to lose during a water fast.

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The daily loss of structural protein on a water fast

In one starvation study [3], they measured the amount of protein obese people lost during a 21-day water fast.

I’ve adapted the data from that study into this daily protein loss chart:

Daily loss of structural protein during water fasting

    You can see that on the 1st day of the water fast (the first bar on the left), the loss of structural protein was the highest (69 grams).

    By the end of the 21-day fast (the last bar on the right), the loss of structural proteins was reduced by almost 80% (to 15 grams).

    This shows that our bodies can adapt to starvation extremely well. In order to keep you alive as long as possible, your body keeps slowing down the destruction of your vital body mass.

    But ultimately, you’ll lose much more muscle mass than this small amount of structural protein.

    Why?

    Because your muscle tissue is actually made of only about 20% of protein, while the rest of it is water [4].

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    The total loss of muscle mass on a 21-day water fast

    Here’s another chart I’ve created based on that 21-day starvation study:

    Total loss of vital body mass during water fasting

      This chart shows the total vital body mass you can expect to lose (in pounds), depending on how long you plan on fasting.

      If you plan to fast for 6 days (bottom axis), the chart can tell you that you could be losing a little over 6 pounds of your vital body mass (left axis).

      If you plan on doing a 13-day water fast, you could lose a little over 10 pounds of your vital body mass and a 21-day water fast could set you back by full 13 pounds of vital body mass.

      While this chart can tell you how much vital body mass you can expect to lose during a water fast, it can’t tell you how much total weight you can expect to get rid of.

      Maybe you already picked up on this, but I am no longer talking about muscle mass.

      Instead, I keep talking about your “vital body mass”, so let me quickly explain the difference between the two.

      You lose much more than just your muscle mass

      When it comes to understanding your final weight loss results after a water fast, things can easily get a bit confusing.

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      Just take a look at all the different kinds of weight you’ll end up losing if you decide to do a water fast.

      A breakdown of your final water fasting weight loss results

        At the highest level, you will be losing your body fat mass and your lean body mass (also called non-fat, or fat-free body mass).

        The lean body mass you lose will include some of your sodium and glycogen bound water weight, and some of your vital body mass.

        And finally, the vital body mass you lose will include more than just your muscle mass.

        Because some of those protein, the basic building blocks of your vital body mass, will also come from your vital organ tissue [5].

        And what’s the biggest problem when it comes to destroying the basic building blocks of both your muscles and vital organs?

        Remember, the most important muscle and vital organ in your body that could suffer because of this, is your heart.

        I won’t get into more detail here, but you can read all about the health dangers of water fasting here).

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        Now, let’s look at some of the things you can do to avoid losing your vital body mass while fasting.

        How to prevent the loss of muscle mass during fasting?

        The most obvious solution to avoid the destruction of your vital body mass is not to do a fast in the first place. If you were considering doing a water fast for weight loss, you can simply go with any of the countless less restrictive diets out there.

        Just make sure to do your research, because not all weight loss diets are designed to protect your vital body mass.

        But if you’re still interested in going through with a water fast, at least consider looking into intermittent fasting, alternate day fasting, or even muscle sparing fasting as safer alternatives to water fasting.

        Muscle sparing fasting, for one, can actually be done without any solid food and can give you that “pure” feeling of fasting (while still helping you avoid that unnecessary destruction of your vital body mass).

        My goal for this article was to help you understand water fasting is no fairy tale. Knowing that you could actually destroy up to 13 pounds of muscle mass AND vital organ tissue (on a 21-day water fast), you’re hopefully going to at least consider the alternatives.

        Now, I want to ask a small favor of you. If you know absolutely anyone who has ever done, or has at least considered doing a water fast, please share this article with them.

        Don’t do it for me, or even for yourself. Do it for them and for their safety.

        Featured photo credit: Pixabay – 926663 via pixabay.com

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        Last Updated on November 11, 2019

        How to Improve Memory and Boost Your Brainpower

        How to Improve Memory and Boost Your Brainpower

        Have you ever noticed that some people are able to effortlessly remember even the most mundane details and quickly comprehend new things? Well, you can too!

        To unlock the full potential of your brain, you need to keep it active and acute. Wasting time on your couch watching mindless television shows or scrolling through facebook is not going to help.

        Besides getting out flashcards, what can you do to help remember things better and learn new things more quickly? Check out these 10 effective ways on how to improve memory:

        1. Exercise and Get Your Body Moving

        Exercising doesn’t just exercise the body, it also helps to exercise your brain. Obesity and the myriad of diseases that eventually set in as a result of being overweight can cause serious harm to the brain.

        Furthermore, without regular exercise, plaque starts to build up in your arteries, and your blood vessels begin to lose the ability to effectively pump blood. Plaque buildup leads to heart attacks and it also reduces the amount of oxygen and nutrients that your blood carries to your brain. When the nutrients don’t make it there, the brain’s ability to function is compromised.

        To prevent this from happening, make sure you get moving every day. Even if it’s just a brisk walk, it’ll help you maintain and increase your mental acuity. Brisk walking, swimming and dancing are all excellent activities. Take a look at these 5 Ways to Find Time for Exercise.

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        2. Eliminate Stressors and Seek Help If You’re Depressed

        Anything that causes you major stress, like anger or anxiety, will in time begin to eat away the parts of your brain that are responsible for memory. Amongst the most brain-damaging stressors is depression, which is actually often misdiagnosed a a memory problem since one of its primary symptoms is the inability to concentrate.

        If you can’t concentrate, then you might feel like you are constantly forgetting things. Depression increases the levels of cortisol in your bloodstream which elevates the cortisol levels in the brain. Doctors have found that increased cortisol diminishes certain areas of the brain, especially the hippocampus which is where short-term memories are stored.

        Prolonged depression can thus destroy your brain’s ability to remember anything new. Seek professional help to combat your depression – your brain will thank you.

        3. Get a Good Night’s Sleep and Take Naps

        Getting a consistent 7 to 8 hours of sleep each night will increase your memory. During sleep, the brain firms up memories of recently acquired information.

        Getting enough sleep will help you get through the full spectrum of nocturnal cycles that are essential to optimal brain and body functioning during the waking hours. Taking a nap throughout the day, especially after learning something new, can also help you to retain those memories as well as recharge your brain and keep it sharper longer.

        4. Feed Your Brain

        Fifty to sixty percent of the brain’s overall weight is pure fat, which is used to insulate its billions of nerve cells. The better insulated a cell is, the faster it can send messages and the quicker you will be thinking.

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        This is precisely why parents are advised to feed their young children whole milk and to restrict dieting – their brains’ need fat to grow and work properly. Skimping on fats can be devastating even to the adult brain.

        Thus, eating foods that contain a healthy mix of fats is vital for long-term memory. Some excellent food choices include fish (especially anchovies, mackerel and wild salmon) and dark leafy green vegetables. Here’re more brain food choices: 12 Foods that Can Improve Your Brain Power

        Deep-fried foods obviously contain fat but their lack of nutritional value is not going to help your brain or your body, so think healthy foods and fats.

        5. Eat Breakfast and Make Sure It Includes an Egg

        According to Larry McCleary, M.D., author of  The Brain Trust Program, an egg is the ideal breakfast. Eggs contain B vitamins which help nerve cells to burn glucose, antioxidants that protect neurons against damage; and omega-3 fatty acids that keep nerve cells firing at optimal speed.

        Other foods to add to your breakfast include fruits, veggies and lean proteins. Avoid trans fats and high fructose corn syrup. Trans fats diminish the brain cells’ ability to communicate with each other and HFCS can actually shrink the brain by damaging cells.

        Having a healthy breakfast in the morning has been shown to improve performance throughout the day. If you’re too busy to have a healthy breakfast, this maybe just right for you: 33 Quick And Healthy Breakfasts For Busy Mornings

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        6. Write it Down

        If there’s something you want to remember, writing it down can help.

        It may sound like a no-brainer, but do you really know why? Writing it down creates oxygenated blood flow to areas of your brain that a responsible for your memories and literally exercises those parts of it. Here’s How Writing Things Down Can Change Your Life.

        You can start a journal, write yourself emails or even start keeping a blog – all of these activities will help to improve your capacity to remember and memorize information.

        7. Listen to Music

        Research shows that certain types of music are very helpful in recalling memories. Information that is learned while listening to a particular song or collection can often be recalled by thinking of the song or “playing” it mentally. Songs and music can serve as cues for pulling up particular memories.

        8. Visual Concepts

        In order to remember things, many people need to visualize the information they are studying.

        Pay attention to photographers, charts and other graphics that might appear in your textbook; or if you’re not studying a book, try to pull up a mental image of what it is you are trying to remember. It might also help to draw your own charts or figures, or utilize colors and highlighters to group related ideas in your notes.

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        Here, you can learn How to Become a Person Who Can Visualize Results.

        9. Teach Someone Else

        Reading material out loud has been shown to significantly improve memory of the material. Expanding further upon this idea is the fact that psychologists and educators have found that by having students teach new concepts to others, it helps to enhance understanding and recall.

        Teach new concepts and information to a friend or study partner, and you’ll find you remember the information a lot better.

        10. Do Crossword Puzzles, Read or Play Cards

        Studies have shown that doing crossword puzzles, read or play cards on a daily basis not only keep your brain active but also help to delay memory loss, especially in those who develop dementia.

        So pick up the daily newspaper and work on that crossword puzzle, read a book or enjoy a game of solitaire.

        Pick one to two of these tips first and start applying them to your everyday life. Very soon you’ll find yourself having better memories and a clearer head!

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        Featured photo credit: Pexels via pexels.com

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