How much weight can a 14 day weight loss method that only drinks water lose

The weight loss method of drinking only water for 14 days may lead to significant weight loss in the short term, but there are health risks and the weight loss effect varies from person to person. Extreme dieting may lead to dehydration, electrolyte imbalances, muscle loss, and other issues, resulting in a high proportion of water and muscle in the lost weight, and limited fat consumption.

The human body activates its survival mechanism in a completely fasting state, and in the early stages, due to depletion of glycogen reserves, it rapidly dehydrates and may lose several kilograms of weight. But then the metabolic rate will significantly decrease, and the body will begin to break down muscle protein for energy supply, resulting in a decrease in basal metabolic consumption. The accumulation of ketone bodies produced by fat breakdown under long-term hunger may cause symptoms such as nausea and headache, and in severe cases, can lead to organ dysfunction.

Some populations may experience more severe reactions due to physical differences, such as hypoglycemic coma, cholestasis, or arrhythmia. Women may experience menstrual disorders, and existing chronic disease patients may trigger the deterioration of underlying diseases. This extreme method results in a weight loss of about 60% water and 30% muscle tissue, with less than 10% actual fat consumption. After returning to a normal diet, it is highly likely to rebound.

Scientific weight loss should ensure daily basic nutrient intake. It is recommended to adopt a balanced diet combined with moderate exercise, and lose no more than one percent of body weight per week. It can increase the intake of vegetables, fruits, high-quality protein, and whole grains, and reduce refined carbohydrates and high sugar foods. Regular aerobic exercise and strength training can help maintain muscle mass and improve basal metabolic rate. If you need professional guidance, you can consult a registered nutritionist to develop personalized and sustainable weight loss plans, and avoid using extreme weight loss methods that are harmful to health.