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On a water fast, you're not consuming any calories and, therefore, able to create the deficit required to lose weight. You need to reduce your caloric intake by 3,500 calories to lose 1 pound. The amount of weight you lose after a water fast depends on how long you're fasting and your typical caloric intake. For example, if you normally eat 2,000 calories a day and fast for three days, you may lose almost 2 pounds during your water fast. However, when you lose weight too quickly, more than 2 pounds in a week, you may not be burning those unwanted fat pounds; you'll lose muscle and water instead.
Hereâs what you can realistically expect to lose if youâre just starting a weight loss plan: The more weight you have to lose, the more you will initially lose. If you are 100 pounds overweight, youâll probably lose up to 20 pounds in your first month. This is simply because you have more bodyweight to lose. That and youâre going to lose a lot of water weight. But if you are already pretty lean and have 10 pounds to lose, you might only lose 1-2 pounds in a month. This isnât pure body fat. The first week you will more lose more water, then it tapers off to 1-2 pounds per week.