Dry fasting – the complete guide and tips

When you think of “dry fasting,” what comes to mind? Do you envision a fasting protocol that forbids alcohol for 16 hours, followed by a period of whiskey, gin, and vodka consumption for the next 8 hours? Perhaps an image of yourself fasting under the scorching sun in a sandy desert pops into your head. Or maybe you ponder the limited food options allowed during a dry fast, such as milkless cornflakes, crackers, stale bread, or plain chicken without sauce.

In reality, dry fasting is none of these things. Dry fasting refers to a fasting practice where you restrict both food and liquids during your fasting periods. That’s right—no water, tea, black coffee, or food.

We do not recommend dry fasting, alcohol fasting, desert fasting, or cracker fasting as methods to improve your health. However, we do want to provide you with more information so that you can understand what dry fasting entails, why some people might recommend it, and make an informed decision about whether you want to try it or not.

Key takeaways about dry fasting:

• Dry fasting restricts everything, including water.
• The safety of dry fasting remains a question. It can lead to dehydration and nutrient deficiencies.
• Weight loss may occur with dry fasting, but it is unlikely to be sustained once you return to your previous lifestyle.
• The benefits of dry fasting, whether they come from removing water or simply fasting, are not clear.

What is dry fasting? Just like fasting comes in different forms, dry fasting is one of the extreme variations where you abstain from everything. Any intermittent fasting method can be done in a dry manner, except for water fasting, of course. Whether you follow a 16/8 protocol, the 5:2 diet, or alternate day fasting, if you remove all liquid intake during your fasting periods, you’re essentially dry fasting. During your eating window, you can consume food and drinks as you wish. It’s a fairly straightforward concept, but its safety and effectiveness are questionable, which we’ll explore later.

How does dry fasting work? Unlike other fasting protocols, dry fasting means you refrain from consuming any liquids, including water, during your fasting window. There are no specific rules, stages, or guidelines for dry fasting. The essence is to restrict both liquids and food during your fasting window and eat and drink as you normally would during your eating window. It’s as simple as that.

One popular argument for how dry fasting works is that when you go without food or water for a period of time, your body increases fat metabolism to access the water stored in your fat cells, resulting in weight loss. However, there is substantial evidence indicating that drinking water aids in weight loss. For example, systematic reviews have shown that increasing total water intake and drinking water before meals can support weight loss. This is why proper hydration is crucial in succeeding with weight loss goals through intermittent fasting.

The best way to prepare for dry fasting: Before starting dry fasting, there are a few steps you can take:

1. Talk to your healthcare provider: Consult with your healthcare team to get insights on how dry fasting might interact with your health and whether it is safe for you to try.
2. Get comfortable with intermittent fasting: Begin by following a regular intermittent fasting protocol for a few days or weeks. This will help you become accustomed to eating fewer calories, fasting itself, and getting enough hydration in a shorter time frame. If you need guidance.
3. Ensure hydration: Prioritize hydration in the days leading up to starting your dry fasting protocol by drinking plenty of water and eliminating caffeine and alcohol.

How long can and should you dry fast? Studies on dry fasting often focus on Ramadan, where individuals fast from food and water for 10-19 hours each day for a month. However, there is limited evidence on the safety of dry fasting for longer durations when done at home without medical supervision. It is recommended to refrain from dry fasting for extended periods without proper guidance and support.

The best way to break your dry fast: To break your dry fast, start by drinking a glass of water followed by easily digestible and nourishing foods. Opt for light foods that release energy steadily, such as a veggie bean salad, chicken broth, or a smoothie with berries and live yogurt. It’s important to listen to your body and break your fast if you experience dizziness, lightheadedness, feeling spaced out, exhaustion, or sickness. These are signals from your body indicating the need to eat and drink.

Dry fasting and weight loss: Intermittent fasting is a proven method for weight loss, but it is unclear whether dry fasting offers additional benefits compared to regular intermittent fasting. Some studies suggest that dry fasting during Ramadan can lead to weight loss similar to time-restricted fasting, but these results are typically short-term and may not be sustainable once dry fasting is discontinued. Currently, there is insufficient evidence to determine the long-term effectiveness of dry fasting for weight loss.

Health benefits of dry fasting: Dry fasting may offer potential benefits, but it’s important to note that these benefits are also found in studies of other intermittent fasting methods. No studies directly compare the benefits of dry fasting with those of other intermittent fasting approaches. As with weight loss, it is uncertain whether dry fasting provides any additional advantages beyond those of intermittent fasting in general.

In a study conducted in 2016, individuals who practiced dry fasting during Ramadan experienced weight loss, specifically in terms of body fat, while maintaining their muscle mass.

Improved blood sugar regulation is another potential benefit of dry fasting. A meta-analysis revealed a decrease in blood glucose levels after dry fasting, and another review found similar effects along with increased insulin sensitivity.

Dry fasting may also contribute to a reduction in inflammation. It has been suggested that dry fasting could help lower the concentration of inflammatory markers such as TNF-a, CRP, and IL-6. However, a systematic review indicated that the effects of dry fasting on the immune system are generally small and temporary.

Furthermore, a study demonstrated that dry fasting could lead to improvements in both LDL and HDL cholesterol levels. Additionally, a 2015 study suggested a potential positive impact of dry fasting on bone health.

While dry fasting has its potential benefits, it’s important to acknowledge the associated health risks.

Nutrient deficiencies can be a concern with dry fasting, as it can be challenging to consume enough water during the eating window. The ease or difficulty of achieving adequate hydration depends on the specific method of intermittent dry fasting chosen. For example, in a 16/8 fasting plan, it may be feasible to drink enough water within the 8-hour eating window. However, with more restrictive fasting plans like the warrior diet, trying to consume sufficient water within a short period could interfere with consuming nourishing foods and result in a lack of essential nutrients and energy.

Dehydration is a significant risk associated with dry fasting. Insufficient water intake can lead to a buildup of waste in the kidneys, an increased risk of kidney stones and urinary tract infections, impaired cognitive function, low mood, headaches, dizziness, and orthostatic hypotension. In a study conducted in 2019, a 36-hour period without water consumption resulted in fatigue, short-term memory loss, reduced attention, and decreased reaction time.

Hunger is an inevitable aspect of fasting, and dry fasting can intensify feelings of hunger compared to other fasting methods. Drinking water is a common strategy to manage hunger during fasting, but with dry fasting, that option is not available. As a result, hunger may persist for a longer duration and feel more intense, potentially leading to fatigue, irritability, difficulty focusing, and headaches.

Considering the risks involved, we do not consider dry fasting to be a safe practice for improving health. We do not recommend it as a viable method. It is especially important for certain groups, such as those who are underweight, have anemia, have a history of eating disorders, have specific health conditions, take medications that affect blood glucose or blood pressure, are pregnant, breastfeeding, trying to conceive, very active, below 18 years old, or over 65, to avoid fasting altogether unless under the guidance and permission of a healthcare professional.

Is dry fasting right for you?

If you are unable to fast or have concerns about the safety of dry fasting, there are plenty of other safe approaches to weight loss and health improvement. It is advisable to consult with your doctor to determine the best approach for you.

In summary, the pros of dry fasting include its straightforward nature, potential for weight loss, and possible health benefits. However, there is insufficient research to determine its safety and efficacy. Weight loss achieved through dry fasting may be short-lived, and there are several risks to consider, including unpleasant side effects such as fatigue and dizziness.

If the idea of abstaining from food and liquid for an extended period seems extreme to you, then dry fasting is probably not the right choice. That’s perfectly okay since there are alternative fasting protocols that may be better suited to your preferences.

Ultimately, the decision to try dry fasting or not lies with you. However, before making a choice, it’s important to reflect on a few key points:

1. Are you fully aware of the risks associated with dry fasting?
2. Are you comfortable with taking on those risks?
3. Do you know how to recognize the signs indicating the need to break your fast and consume food or drink?
4. Are you confident that intermittent dry fasting would be more suitable for you compared to regular intermittent fasting?

If you answer “yes” to all of these questions, proceed with caution and remain attuned to your body’s signals as you embark on your fast.

If you answer “no” to any of the above points but still find intermittent fasting appealing, you may consider trying regular intermittent fasting, which involves abstaining from food but allowing calorie-free drinks. Here are some popular styles:

Time-restricted feeding (TRF): This includes options like 16/8, 14/10, and 12/12. The first number represents the fasting hours, while the second number represents the eating hours. For example, in 16/8 intermittent fasting, you fast for 16 hours and eat within an 8-hour window. These options are straightforward and beginner-friendly. Starting with a shorter fasting period, such as 12/12, can help your body adjust, especially if you have estrogen and progesterone dominance.

The warrior diet: This is also a form of time-restricted feeding, where you fast for 20 hours and have a 4-hour eating window. However, the hunger experienced during this fasting period can be quite intense, and fitting in all the necessary food within the limited eating window may be challenging. Starting with a shorter fast and gradually extending it over time is recommended.

Alternate-day fasting (ADF): As the name suggests, alternate day fasting involves eating on one day and fasting on the next. On fasting days, you consume around 500-600 calories, which makes the hunger more manageable. However, fasting every other day can be demanding, so starting with a 5:2 approach (explained next) may be a better option.

The 5:2 diet: With the 5:2 diet, you eat only 500-600 calories for two days a week and follow a regular eating pattern on the remaining five days. This is another suitable option for beginners.

Water fasting: Water fasting is a short-term fast lasting 1-3 days, during which you consume only water and abstain from food. However, it’s worth noting that neither dry fasting nor water fasting is recommended for fat loss and overall health benefits. Regular intermittent fasting, which includes the consumption of water during fasting periods, is considered safer, more effective, and more sustainable for achieving long-lasting results while being kinder to your body and mind.

If you do decide to try dry fasting, it is crucial to prioritize hydration when you are not fasting and seek support from a healthcare professional. Additionally, keep in mind that the benefits you experience from dry fasting will depend on factors such as your overall health, activity level, age, and frequency of fasting.

Listen to your body as it holds valuable wisdom that can guide you effectively if you pay attention to its signals.