The liquid interruption cannot exceed a few days

The liquid break weight loss method is generally not recommended for more than 3 days, as long-term implementation may cause health risks such as electrolyte imbalance, hypoglycemia, and muscle loss. Safe implementation requires attention to five key points: individual differences, nutritional supplementation, body signals, professional supervision, and transition to refeeding.

1. Individual differences:

The duration of fluid interruption needs to be adjusted based on basal metabolic rate, body fat percentage, and daily activity level. People with a BMI below 18.5 or suffering from chronic diseases should completely avoid it; The general healthy population may experience a 15% -30% decrease in basal metabolic rate for more than 3 consecutive days, which may hinder long-term weight loss.

2. Nutritional supplementation:

It is necessary to ensure a daily intake of 2000ml of electrolyte water containing potassium, sodium, magnesium, 30g of whey protein, and complex vitamins. When lacking mineral supplementation, symptoms of hyponatremia such as palpitations and dizziness may occur within 48 hours, and in severe cases, it can lead to arrhythmia.

3. Physical signals:

Stop immediately when there is persistent hunger, lack of attention, and orthostatic hypotension. These signs indicate that the body has entered a state of stress, and continued fluid deprivation can lead to an increase in cortisol levels, increasing the risk of binge eating rebound by 3-5 times.

4. Professional supervision:

Fluid loss exceeding 72 hours should be monitored by a doctor, and regular tests should be conducted to control blood ketone levels within 1-3mmol/L, urine ketone bodies, and liver and kidney function. Diabetes patients, pregnant women and other special groups are prohibited from trying this extreme diet.

3. Transition to refeeding:

Each additional day of fluid loss corresponds to a gradual refeeding period of 3 days. On the first day, one should start with liquid foods such as rice soup and vegetable juice, and gradually transition to soft foods to avoid digestive system complications such as pancreatitis. Improper refeeding may lead to rapid weight rebound.

As a short-term means of breaking through the plateau period, liquid interruption needs to be accompanied by a long-term balanced diet to maintain its effectiveness. Suggest adopting an improved version of intermittent fasting method: choose 1-2 days per week for a 12 hour light fasting, and maintain a diet structure of 1.5g/kg protein and 40% carbohydrates for the rest of the time, combined with 150 minutes of low-intensity exercise per week. When experiencing persistent fatigue, menstrual disorders, and other abnormal symptoms, timely medical attention should be sought to investigate metabolic diseases. Any weight loss method should prioritize safety, as short-term weight loss caused by extreme dieting often comes at the cost of health loss.