Are the DIY whitening water and slimming water that are said to be effective in one week really that magical? Drinking water this way is healthier →

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"You can make 'whitening water' or 'slimming water' through DIY, and the effect is comparable to cosmetics and slimming pills?"

There are many experiences shared online that claim you can DIY some drinks using common food and water, which can achieve the effects of whitening and losing weight. Because of its low cost and easy operation, many beauty lovers are flocking to it.

Rumor Analysis

This approach is questionable.

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First of all, relying on food for whitening is not reliable, and the same is true for drinking water. The correct approach is to protect yourself from the sun and use whitening methods supported by clinical evidence. The effect of DIY "slimming water" is also not ideal, and may even have a counterproductive effect. The correct approach is still "adjusting diet + regular exercise."

Becoming whiter, thinner, and more beautiful has always been the pursuit of many girls. We often see various whitening and weight loss tips or experience sharing, such as the DIY water that has been popular on the Internet recently. Many netizens claim that drinking DIY water for a week can see whitening/weight loss effects . Is DIY water really so magical? Can it really achieve the purpose of whitening and weight loss? Let's talk about it below. Is DIY whitening water really effective?

Fact: It is not reliable to rely on food to whiten your skin

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Lemon, almond and rose are the common ingredients in DIY whitening water

If you enter the keyword "DIY whitening water" on some platforms, you will find countless methods. Common DIY whitening water ingredients include lemon juice, roses, almond powder, etc. There are many ways to make these DIY whitening waters, but their core concept is to inhibit melanin production or improve skin pigmentation problems through the antioxidant ingredients in food.

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The truth: Food cannot make your skin whiter

Skin color is mainly determined by the amount of melanin in the skin. Melanin is a brown pigment in the basal layer of the skin, and its production is mainly affected by genetic and environmental factors. The principle of skin whitening is mainly to reduce or prevent the production of melanin in the skin.

Why is food whitening unreliable?

You may have heard of the whitening principles of some ingredients, such as vitamin C can inhibit the activity of tyrosinase and reduce the production of melanin.

However, ideals are full and reality is skinny. The antioxidant content in food is low, and it is difficult to achieve a visible whitening effect like whitening products.

The American Academy of Dermatology states that there is insufficient scientific evidence to suggest that specific foods can directly change the color of your skin. Although some foods are high in antioxidants, their effects are primarily to fight free radicals and reduce oxidative damage to the skin, rather than to change the pigment content of the skin.

For those who want to whiten their skin, it is more effective to do a good job of sun protection and use clinically proven whitening products . At the same time, drinking enough water and getting enough sleep are also important steps for whitening.

Can DIY slimming water really help you lose weight?

Fact: Improper drinking of diet water may lead to weight gain

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DIY slimming water, focusing on mix and match

If becoming whiter is the need of some people, then losing weight is the expectation of most people.

On the Internet, we can find all kinds of DIY slimming water making methods, claiming to be able to scrape intestines and remove oil, burn fat and lose weight, etc. The ingredients of these slimming waters are varied, and the common ones include cucumbers, limes, pears, lettuce and other foods; some of them focus on medicine and food, such as lotus, tangerine peel, hawthorn, and coix seed, and some even combine Chinese and Western food, such as black coffee/milk + various teas.

In addition to the variety of ingredients, there are also many different ways to make DIY slimming water. There are four common types. The first type is the conventional operation, which involves slicing the food and soaking it in water. The second type is the lazy version, which involves adding kale powder, cocoa powder, and other powders directly to the tea. The third type is the fruit and vegetable juice pie, which involves mixing the ingredients with water to make juice. The last type is to boil water with ingredients that are both medicinal and edible.

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The truth: Slimming water may not necessarily help you lose weight, it may even make you gain weight

Weight loss does not equal effective weight loss. Slimming water on the market claims to help you lose weight quickly, but this view is quite misleading. The ingredients added to slimming water are often some substances with diuretic or mild laxative effects, which may cause the body to lose weight in a short period of time. However, this weight loss is not true fat loss, but only a temporary loss of water in the body.

Losing weight cannot rely solely on drinking water. The key to losing weight is to consume more calories and control the calories you take in. To lose weight, we need to put the body in a state where energy consumption is greater than intake to promote the decomposition and metabolism of fat. However, there is no scientific evidence to prove that drinking a certain type of slimming water can directly promote fat burning.

After returning to the original diet, the weight may increase again. Some friends may lose weight after drinking DIY slimming water, and think that they have successfully lost weight. However, this kind of weight loss through "dieting" will lead to a decrease in basal metabolism. Once the basal metabolism decreases, it is difficult to increase it again.

In this way, once you return to your original diet, with the same calories, the energy consumption will decrease due to the lower basal metabolism, which will cause the unconsumed calories to be higher than before drinking DIY water, resulting in weight rebound.

Therefore, simply drinking slimming water cannot achieve effective weight loss. The key to weight loss is to control diet, exercise properly and maintain good living habits. Only in this way can you achieve healthy weight loss.

DIY water to drink healthily, you can do this

DIY water is just water at its core, so don’t expect any magical effects from it.

However, if you don’t like drinking water, or want to get healthy by drinking water, you can do this.

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DIY water is not a disaster, do this to improve your health

For those who don’t like drinking water, water with flavor and good looks is more attractive than plain water. Here are 3 tips for drinking water.

▶ Tea bags: Tea bags are easy to carry, and each bag has a fixed amount. You can choose cold or hot brewing according to your drinking habits. No matter which method you use, it is recommended to pour out the first brewing water with hot water before brewing tea. Common ones include: jasmine tea, peach oolong tea;

▶ Juice garnish: Add lemon juice or passion fruit juice to plain water to enhance the fragrance of the water. You can also add a drop of red dragon fruit juice or some colored fruit and vegetable powder to change the color of the water, which can increase the desire to drink water;

▶ Boil water with ingredients: wolfberry, coix seed, buckwheat, hawthorn, etc. can all be boiled into tea. Most girls in the office who like to keep fit have health pots. You can buy ready-made products or make your own, boil a pot, and drink it when it is warm.

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Don’t drink water randomly, drink water scientifically like this

▶ Maintain adequate water intake: Drink enough water every day according to your personal situation to meet your body's needs. The "Dietary Guidelines for Chinese Residents" recommends that adult women consume 1500mL of water per day and men 1700mL.

▶ Don’t wait until you are thirsty to drink water: Evenly distribute water drinking to different time periods throughout the day, rather than drinking a lot of water at a fixed time. You can drink a cup in the morning and evening, and drink a cup (about 200mL) every 1-2 hours at other times. This will help maintain continuous hydration and a good water balance.

▶ Pay attention to the timing of drinking water: Drinking water before meals can help improve satiety, reduce excessive calorie intake, and help lose weight. You can drink about 200mL of water half an hour before meals. However, for those with poor digestion, it is not recommended to drink too much water before meals, as it will dilute gastric juice and affect digestion. In addition, you should also pay attention to the appropriate amount of water intake before and after exercise. You can drink 100-200ml of water before, during, and after exercise. If you sweat a lot, you can choose a sports drink with a reasonable ratio to maintain electrolyte balance.

▶ Pay attention to the temperature of drinking water: Drinking hot drinks above 65℃ will increase the risk of esophageal cancer. Hot water must be warmed or cooled before drinking. The appropriate water temperature is between 10℃ and 40℃.

▶ Give priority to plain water or light tea: Try to choose plain water or light tea, and try not to drink fruit juice or sweet drinks to reduce sugar intake.

Looking in the mirror of rumors

There are many rumors of this kind, all of which take advantage of our mentality of "spending less and doing more", claiming that "daily food + simple operation" has miraculous effects. In this regard, we should not be superstitious, but remember that food is not medicine and will not have special effects. What really works is a balanced diet and good living habits. Taking this article as an example, if you want to be fair and have a good figure, you should honestly do a good job of sun protection, scientific water, balanced diet, adequate sleep, and maintain exercise habits, and all good things will come as promised.

Planning and production

Author: Li Chun, registered nutritionist

Reviewer: Zhang Na, Associate Researcher, Doctoral Supervisor, Peking University School of Public Health

Editor: Ding Zong

Proofread by Xu Lailinlin