How much weight will a 24-hour fasting method lose

The 24-hour fasting method may result in a weight loss of 0.5-2 kilograms, but weight loss mainly comes from water and intestinal contents, with limited fat consumption. The actual effect is influenced by factors such as basal metabolic rate, pre fasting dietary structure, and exercise intensity. During a 24-hour fasting period, the body first depletes its liver glycogen reserves, with each gram of glycogen binding 3-4 grams of water, leading to rapid weight loss. When liver glycogen is depleted, the body begins to break down fat for energy, but the amount of fat oxidation is limited within 24 hours. The risk of muscle loss is low, but it may be accompanied by mild hypoglycemic reactions such as dizziness and fatigue. Reasonable hydration can maintain basal metabolism, and it is recommended to drink diluted salt water or sugar free electrolyte water. Long term overweight individuals may experience more significant weight loss due to improved insulin sensitivity, but they are prone to rebound after refeeding. Women with premenstrual or edematous constitution may experience data bias due to water fluctuations. This method is not suitable for patients with diabetes, pregnant women and patients with gastrointestinal diseases, which may cause hypoglycemia or digestive system disorder.

Avoid high oil and high salt diet within 48 hours after fasting, and give priority to digestible high-quality protein and dietary fiber, such as steamed fish, egg custard and oatmeal Congee. It is recommended to go on a 24-hour fasting diet no more than once a week, combined with strength training to reduce muscle loss. Long term weight loss still requires establishing a calorie deficit diet pattern, and a single fasting cannot replace regular exercise and balanced nutrition.