Regarding fasting (especially strict fasting that only drinks water), I must first emphasize: **Without consulting a professional doctor, it is not recommended that anyone try strict fasting for a long time (more than 24 hours). Water fasting may cause short-term side effects (such as hypoglycemia and electrolyte imbalance) in healthy people, and there are serious risks for some people (such as pregnant women, diabetics, and patients with cardiovascular disease). The following is a security-based framework plan for reference. Please be sure to consult your doctor before trying to confirm whether your health condition allows it. --- ###**1. Preparation stage before fasting (3-7 days)** **Purpose**: To reduce the body's stress response to sudden fasting and reduce the risk. 1. **Gradually reduce intake**： -Quit caffeine, alcohol, refined sugar and processed foods 3 days in advance. -Reduce the intake of meat and dairy products, mainly vegetables, fruits, whole grains and vegetable protein. -Gradually reduce the amount of food you eat, and only eat light flowing food (such as vegetable soup and rice porridge) in the last day. 2. **Mental and physical preparation**： -Record physical status (weight, blood pressure, blood sugar, etc.). -Adjust your work and rest to ensure adequate sleep. -Learn basic physiological knowledge and understand the possible risk signals of fasting (such as dizziness and palpitations). --- ###**2. Fasting period (recommended no more than 72 hours)** **Core principle**: Safety first, terminate fasting at any time. ####**Daily implementation points**： 1. **Drinking water**： -Drink **2-3 liters of pure water** every day (drink in small sips to avoid one-time overdose). -*Optional*: Add trace amounts of natural sea salt (about 1/4 teaspoon/day) to balance electrolytes (need to be confirmed by a doctor). 2. **Activity**： - Avoid strenuous exercise and focus on meditation, walking, and meditation. -The daily resting time is not less than 8 hours. 3. **Monitoring and response**： -Daily records: weight, blood pressure, heart rate, mental state. -**Termination signal**: Severe dizziness, vomiting, persistent headache, palpitations, blurred consciousness. -If you have the above symptoms, you need to supplement sugar (such as honey and water) immediately and seek medical attention. --- ###**3. The stage of re-eating after fasting (at least as long as the fasting period)** **Key**: Slowly resume your diet to avoid gastrointestinal damage. 1. **Day 1-3**： -Mainly liquid quality: vegetable soup (unsalted), diluted juice (1:1 to water), rice soup. - Each meal does not exceed 100ml, and a small amount is ingested at intervals of 2 hours. 2. **Days 4-7**： -Introduce soft foods: steamed vegetable puree, oatmeal, tofu. -Avoid fats, meats, dairy products, and refined sugar. 3. **From day 8**： -Gradually return to a normal diet, giving priority to natural unprocessed foods. --- ###**4. Contraindicated people (absolutely avoid)** -Pregnant women, lactating women, minors, and the elderly. -Patients with diabetes, heart disease, liver and kidney diseases, and digestive system diseases. -Underweight (BMI<18.5), People with a history of malnutrition or eating disorders. --- ###**5. Potential risks and alternatives** 1. **Risk warning**： -Electrolyte imbalance (low sodium, low potassium) may cause arrhythmia. -Long-term fasting may cause muscle breakdown and decreased immunity. 2. **Safer alternative**： -**Light fasting** (such as intermittent fasting at 16:8, only shorten the eating window). -**Improved version of fasting**: A small amount of fruit and vegetable juice or meal replacement powder is allowed (doctor's guidance required). --- **Final recommendation**: If you want to achieve detoxification or weight loss through fasting, it is more recommended to combine a balanced diet guided by a dietitian with moderate exercise. The body needs a continuous supply of nutrients to maintain metabolism and repair functions, and extreme methods may not be worth the loss.