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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.
Studies of older adults have shown that drinking water before each meal may increase weight loss by 2 kg (4.4 lbs) over a 12-week period (4, 11). In one study, middle-aged overweight and obese participants who drank water before each meal lost 44% more weight, compared to a group that did not drink more water (4).