Focusing on crackers and water as primary components in a weight loss plan may bring about results, but it's not a safe or balanced way of eating, especially in the long term. To reliably lose weight in a healthy way and keep it off, it's necessary to eat a greater variety and make balanced nutrition a priority.
The crackers and water diet does contain other foods, but it primarily calls for servings of very low-calorie items. For example, one meal might be wheat crackers with soup, and another could be soda crackers and fresh fruit. Water, the other main component of the diet, is part of every meal, and many dieters also drink it throughout the day.
There is some evidence that drinking water can help with weight loss. According to a 2010 study with results published by WomensHealth.gov, overweight and obese adults who drank two glasses of water prior to eating meals lost about 30 percent more weight than those who went without the water. However, the study subjects followed a balanced, low-calorie diet and were not participating in the crackers and water eating plan.
Although crackers fit into the grains group of MyPyramid, the USDA's recommended eating plan, the diet does not specifically call for foods that fit any of the other major groups, including vegetables, fruits, nonfat dairy products and lean proteins. Following such an imbalanced diet plan may negatively impact metabolism or lead to other harmful consequences, including nutrient deficiencies, fatigue or dizziness.
A single serving of six wheat crackers has about 120 calories, 4 g fat, 20 g carbohydrates, 3 g protein, 3 g fiber, 135 mg sodium and no sugar. Water is calorie-free. The two combined have a very low calorie total, which can aid weight loss but does not provide adequate supplies of low-fat protein, unsaturated fat, vitamins or minerals that are essential for the body to function at its best each day.
Before starting any new diet or weight loss plan, talk with your doctor for personalized recommendations and safety advice. Be aware that fad diet plans such as the crackers and water diet are not guaranteed to help you drop pounds. According to the National Institutes of Health, the only reliable way to lose weight is through regular exercise and a healthy, low-calorie eating plan that provides proper nutrition and emphasizes daily servings from all of the main food groups.