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Many people who have adopted a low-carb keto diet know that fasting lowers blood sugar, improves insulin sensitivity, reduces insulin resistance, and helps accelerate cellular autophagy, among other benefits. It’s also important to drink plenty of water, black coffee, or tea during a fast to reduce discomfort. Today, we would like to introduce a more rigorous method of fasting – dry fasting. It may have many benefits compared to normal fasting, but it also has many risks. Therefore, it may not be suitable for everyone.

What is Dry Fasting?

Dry fasting, also known as extreme fasting, means that in addition to completely cutting off sources of food intake and not eating food, one cannot drink any liquids such as water, tea, bone broth, and other such liquids.

Those who fast lightly know that it is recommended to drink more water, coffee, or tea during a light fast. On the other hand, dry fasting does not allow for food or water, both of which make it the most rigorous method of fasting.

Types of Dry Fasting

• Intermittent dry fasting: divided according to several common methods of intermittent fasting in the original text (16:8 fasting, 20:4 fasting, 24-hour fasting, 5:2 fasting, etc.), and not consuming any liquid.
• Prolonged dry fasting: refers to fasting for more than 24 hours, or slightly longer.
• Absolute dry fasting refers to fasting without eating, drinking, touching any water, bathing, brushing teeth, or even washing hands.

The 2 Phases of the Dry Fasting Process.

1. Glycogen Burning Phase

Even if the body does not eat any food or drink any water, the body needs the energy to function correctly. When blood sugar drops, the body will start using glycogen as energy, supplying it to the body as a priority, which is the first phase.

This phase takes about a day, as glycogen stores last about 24 hours. The reason most people find this phase most difficult is that using glycogen produces less metabolic water than using fat as a source of energy, so you will feel thirstier more easily.

2. Fat Burning Phase

After your body has burned all of the glycogen, it’s time to start burning fat. When fat burning begins, you tend to feel less thirsty because your body will start using the metabolic water produced by burning fat cells.

As a result, many people who are high in carbohydrates are unable to dry fast, while those who are ketogenic are more likely to do so. It is best to get used to the ketogenic diet and its fat-burning, energy-providing patterns before starting a fast.

How to Start It?

1. First determine if you are a good candidate.

It is recommended that you do intermittent light fasting before trying dry fasting. If you find that your body reacts adversely to intermittent light fasting, it is recommended that you do not continue to try it, or you must do it under professional guidance.

2. Prepare in advance and allow your body to adapt

Whether you are fasting intermittently or dry fasting, it is important to prepare ahead of time and allow your body to go through an adaptation period before you fast.

3. Increase your fat intake before you start

For example, eat a high-fat ketogenic meal before dry fasting, consume adequate amounts of healthy fats, and eat more high-quality healthy fats such as avocados, salmon, macadamia nuts, etc.

A small study compared how different pre-fasting diets affected the physical symptoms experienced during the fast. The results found that high-protein meals caused greater discomfort and more side effects than high-fat meals.

4. Pay attention to your body’s feedback

During dry fasting, it is important to always pay attention to your body’s reactions and determine if your body is suitable for this fasting method based on how you feel. If you feel uncomfortable or have any problems, stop immediately, and if your body reacts normally, you can continue.

Benefits of Dry Fasting

1. Improved cognitive function

Studies have found that dry fasting may further improve cognitive function. A study investigating 22 women and 7 men who fasted during Ramadan found that during Ramadan, their plasma levels of 5-hydroxytryptamine (an important chemical and neurotransmitter in the body that helps regulate mood and social behavior), BDNF (a protein found in the brain that helps support the survival of existing neurons) and NGF (involved in growth, maintenance, proliferation, and survival) Significantly elevated.

2. Accelerated weight loss

Both intermittent light fasting and dry fasting have obvious benefits – weight loss, helping you to lose weight and burn fat. By lowering insulin and raising growth hormone levels, dry fasting also increases the release of norepinephrine, which helps burn fat.

3. Doubles the effect of cellular autophagy

What does autophagy have to do with fasting? Starvation induces autophagy, which increases insulin levels. When fasting, insulin levels fall and glucagon levels rise, and the increase in glucagon stimulates cellular autophagy and fat oxidation.

It was found that dry fasting increased cellular autophagy by a factor of two compared to traditional fasting methods. During a fast, the body will begin to absorb water from the cells and when not drinking water, the body will begin to burn fatty acids through the beta-oxidation process, a process that releases hydrogen atoms from glycerol and produces water.

In addition, this process activates the body’s AMPK channels, which further triggers cellular autophagy. For intermittent light fasting, cellular autophagy can be triggered within 2 days4.

4. Combating inflammation

As effective as fasting, dry fasting is also a good way to relieve inflammation. Studies have found that fasting is associated with lower concentrations of inflammatory markers such as CRP (a protein whose circulating concentrations are elevated by inflammation), IL-6 (which stimulates inflammation and autoimmune processes in many diseases such as diabetes, atherosclerosis, depression, and Alzheimer’s disease) and TNF-α (a cellular signaling protein involved in systemic inflammation and dysregulation of TNF is associated with many human diseases).

5. Reducing hunger

When the average person fasts, he or she will certainly experience dry mouth and other uncomfortable symptoms, and sometimes drinking water can relieve hunger. However, by dry fasting without water, hunger may be reduced.

6. Good for bones

One study found that dry fasting increases the secretion of PTH hormone, which is secreted by the parathyroid glands and regulates serum calcium levels through its effects on the bones, kidneys, and intestines.

Risks of Dry Fasting

Fatigue

When you dry fast for a long time without eating or drinking, your body will not have enough fuel and you are likely to feel fatigued, dizzy, and weak more easily than usual.

Irritability

As hunger increases, it will be easy to feel cranky. In addition, serious complications can occur as the fasting time increases

Dehydration of the Body

Prolonged fasting can lead to severe physical dehydration, which in turn may lead to electrolyte imbalance and low blood pressure, and may even be life-threatening.

Causes Urinary and Kidney Problems

Severe dehydration in the body can lead to urinary tract infections and kidney stones. Water in the body prevents the crystals that form stones from sticking together, so severe dehydration is more likely to lead to stones.

Inadequate Nutrition

Continuous and prolonged fasting may lead to vitamin and mineral deficiencies.

Dizziness

Dehydration and hypoglycemia can increase the risk of fainting.

Increased Risk of Binge Eating

Some people who are not used to fasting are likely to experience binge eating after a short fast. These people are advised not to try it lightly or must be under medical supervision:

• People who are pregnant or breastfeeding or taking medications (medications need water to work and taking them without water may be harmful to the kidneys and liver)
• People who are starting to try fasting for the first time
• People who have been exposed to high temperatures for long periods
• People with serious chronic illnesses

Conclusion

Dry fasting, a more rigorous method of fasting without food or drink, can be difficult to implement and may not be suitable for everyone. Whichever fasting method you use has its benefits and risks, and it is important to learn to listen to your body’s response. If you have not tried light fasting before, it is recommended that you do not try dry fasting lightly and choose the kind of fasting method that works best for you.