Does the hunger based weight loss method reduce water or fat

The hunger based weight loss method mainly consumes water and a small amount of glycogen in the body during the initial stage, and only when hunger persists will it begin to break down fat. In a state of hunger, the lower body will prioritize the use of liver glycogen and muscle glycogen for energy supply, accompanied by a significant loss of water; When there is a long-term lack of calories, adipose tissue will gradually participate in energy supply. In a state of hunger, the human body activates emergency mechanisms, primarily relying on glycogen stored in the liver and muscles for the first 24-48 hours. Each gram of glycogen binds about 3 grams of water, and when glycogen is consumed, water is excreted from the body, leading to rapid weight loss. At this time, there is less body fat breakdown, which may be accompanied by muscle protein breakdown for energy supply, leading to hypoglycemic reactions such as dizziness and fatigue. After strict dieting for more than 3 days, glycogen reserves are almost depleted, and triglycerides in adipose tissue begin to hydrolyze into free fatty acids for energy supply. But fat metabolism requires sufficient hydration, and extreme dieting may lead to a decrease in fat breakdown efficiency due to dehydration. At the same time, continuous loss of protein can reduce basal metabolic rate and form a predisposition to obesity. The hunger based weight loss method may cause malnutrition and metabolic disorders, and it is recommended to adopt a balanced diet combined with moderate exercise. Control the daily calorie deficit within 500 calories, prioritize high protein and high dietary fiber foods such as chicken breast and broccoli, and engage in 3-5 aerobic exercises per week. Symptoms such as palpitations and hair loss should be stopped in a timely manner, and professional nutritionist guidance should be sought if necessary.