Fasting is something we all have grown up around. As Indians, there are tons of festivals and celebrations, fasting being an integral part of them. Now, when it comes to health benefits, there are indeed many that go beyond just spiritual devotion.
Fasting comes in many forms. You must have heard about the highly recommended intermittent fasting, water fasting, etc. Today, we are going to introduce dry fasting to you (if you haven’t heard of it before). Yeah, there’s one more that’s making a LOT of noise in the fitness kingdom.
So, dry fasting means going completely without food and water for a set period. The idea is to push your body into a deep state of cellular repair, detoxification, and fat burning. Dry fasting benefits are many including better metabolism, immunity and even anti-ageing effects. Then, there are the dry fasting spiritual benefits too, as it enhances discipline and mental clarity.
But what happens to the body when you dry fast? Is it really safe? Is dry fasting good for health or just a trend? Well, there’s a lot more coming up, so without further ado, let’s get into the topic!
Table Of Contents
- What Does Dry Fasting Mean?
- Is Dry Fasting Good For Health? What Happens To The Body When You Dry Fast — 5 Benefits
- How To Do Dry Fasting?
- Which Is Better: Dry Or Wet Fasting?
- Dry Fasting Risks And Side Effects
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
What Does Dry Fasting Mean?
Dry fasting, also known as absolute fasting, involves delaying food and all fluids, including water, coffee, tea, and even low-calorie foods and drinks. In simple words, it means eliminating all types of beverages and fluid during fasting. In practice, think Ramadan fasting, which is commonly observed by Muslims during which they fast from dawn to sunset and delay food and water.
For sure, this may sound a little tough. Indeed, this approach can be more demanding than other fasting methods and raises concerns about dehydration (which makes it a little less suitable for athletes and folks who are highly active). However, dry fasting can be safely practised by people under dietitian supervision.
Dry fasting benefits include weight loss, improved immune function, cellular regeneration, lowered inflammation, and anti-aging advantages. We are now going to study these in detail.
Also Read: 10 Dietitian-Recommended Tips For Intermittent Fasting For Beginners
Is Dry Fasting Good For Health? What Happens To The Body When You Dry Fast — 5 Benefits
If you have come across dry fasting anywhere, the first question that popped in your mind would have been, is dry fasting good for health? Well, yes, it has many benefits like:
1. You Will Experience Significant Weight Loss
One of the most immediate dry fasting benefits is rapid weight loss. When you stop eating and drinking, your body drains glycogen stores and goes into fat-burning mode (lipolysis). This releases fatty acids that are then converted to ketones for fuel. Moreover, the lack of water causes the body to metabolise fat cells more effectively. Hormones such as norepinephrine rise, enhance metabolism, and speed up fat loss.
2. You Will Build A Stronger Immune System
Hormesis is a process where mild stress strengthens the body, and this is what dry fasting targets. So what happens is, during fasting, the macrophages (immune cells) become more active, and they go on an no-mercy spree, eliminating pathogens and any damaged cells.
Further dry fasting benefits include immune-boosting cytokine production such as interleukin-10 (IL-10) which combats inflammation. It’s safe to think of it like a natural reboot of the body’s immune system that turbocharges it to handle infections anytime.
This is like a natural reboot of your body’s defense mechanism, making it turbocharged to handle infections.
3. You Will Crush Inflammation and Feel Lighter
Arthritis and cardiovascular disease have long been linked to chronic inflammation. Dry fasting benefits by reducing the levels of pro-inflammatory cytokines such as TNF-alpha and C-reactive protein (CRP).
Going without food and water for a specific period of time allows the body to combat oxidative stress easily and also activates the Nrf2 pathway, which controls antioxidant synthesis. This results in a decrease in inflammatory activity, so you are left with feeling light and energised.
4. You Will Glow with Healthier, Radiant Skin
We have all seen that glow among the proponents of fasting, and there’s some weight to it. Fasting indeed enhances collagen production and nudges for skin regeneration. The enhancement of growth hormone levels through dry fasting speeds up cell repair while minimising oxidative damage.
Another thing is, dry fasting benefits reduce insulin-like growth factor-1 (IGF-1), a hormonal culprit implicated with acne and premature aging. As a result? You get clear, hydrated and youthful skin!
Also Read: Face Yoga for Anti-Ageing — 8 Poses For Youthful Skin And Sharp Jawline!
5. You Will Activate Powerful Autophagy Process for Cell Renewal
Autophagia is a natural biological process, something like low-key self-cleaning system of your body where damaged and toxic cells are broken down and recycled.
Now, how does dry fasting chime in here? Well, dry fasting benefits autophagy process by releasing AMPK (adenosine monophosphate-activated protein kinase), which activates autophagy. This in turn clears up old, unwanted proteins and even dysfunctional organelles like mitochondria which reduces the risk of neurodegenerative diseases, slows down ageing and restores homeostasis.
How To Do Dry Fasting?
Here's a step-by-step guide on how to do dry fasting safely:
Step 1: Preparing for Dry Fasting
First, you need to prepare your body by hydrating during the days leading up to the fast. This reduces the risk of dehydration during the fast. Reduce your processed food intake and increase your water and other natural drinks for weight loss intake a few days before the fast.
Why Prepare?
Fasting can be little stressful for the body, especially if you are a beginner. If you prepare well by drinking plenty of water beforehand, your body will get used to not having fluids during fasting.
Caution
If you have medical issues or easily become dehydrated, be careful. Seeking advice from a physician beforehand is wise, especially if you have issues with diabetes or your kidneys.
Step 2: Initiating the Dry Fast
You could set some rules on when you will start a dry fast, for instance, after twelve, twenty-four, or forty-eight hours. If fasting is new to you, be sure to start with a very short duration. It will allow your body to gradually get used to it.
Why Start with Short Durations?
Short durations allow your body to adjust to a lack of food and water.
Caution
Newbie to fasting? Go for short duration.
Step 3: Managing During the Dry Fast
Paying attention to the signals your body sends is important during a dry fast and is a part of the management process. You need to look for specific symptoms, such as fainting or having colored urine.
Why Monitor?
When you keep an eye on your body, you can easily recognize any health dangers and avoid serious complications.
Caution
Seek immediate medical attention if you feel very weak, dizzy or have rapid heartbeat.
Step 4: Breaking the Dry Fast
When you break your fast, begin with a small amount of water or fat-burning drinks that assist your body in attaining the proper balance of salts. Next, eat light and nutritious foods to provide energy to your body.
Why Gradual Rehydration?
Gradual rehydration is helpful to prevent rapid shifts in electrolyte balances, which can cause complications such as seizures or heart problems. The digestive system has a lot of work to do after a gastric bypass operation, but responsible doctors start with soft food that is easier for a patient to transfer to the stomach (and get it out), without causing a lot of discomfort.
Caution
Avoid overeating once your fast ends as it can lead to digestive discomfort and negate any weight loss effects. Consume nutritious foods to help speed up recovery in your body.
Step 6: Post Fast Maintenance
After fasting, make sure to eat a balanced diet with lots of good foods. This helps your body stay healthy and keeps any good changes you made during the fast.
Why a Balanced Diet?
Eating well helps your body recover and keeps you healthy. It also helps you keep any weight you lost off and prevents you from getting sick easily.
Caution
If you still feel sick after fasting, talk to a doctor. Dry fasting isn't good for everyone, especially if you have health problems or have had eating issues before.
Also Read: 8 Expert-Recommended Ways To Help You Lose Weight Fast Without Exercise Naturally!
Which Is Better: Dry Or Wet Fasting?
If we compare dry fasting vs wet fasting, the biggest difference is safety and how well they work.
Wet fasting means you don’t eat food, but you still drink water. This makes it safer because your body stays hydrated. Drinking water helps prevent problems like kidney issues and losing too many minerals (electrolyte imbalance). Scientists have studied wet fasting a lot, and it has been shown to help with weight loss, controlling blood sugar, and reducing inflammation.
Dry fasting is when you don’t eat or drink anything at all. And this can be very risky, especially if you do it for too long. Without water, your body can get dehydrated quickly, which may cause serious health issues. Some people say it helps with fast weight loss and detoxing, but there isn’t much scientific proof that it’s better than water fasting.
So, it’s safe to say that wet fasting is a much better and sustainable choice.
Also Read: Signs to Stop Water Fasting & Who Should Avoid It | ToneOpFit
Dry Fasting Risks And Side Effects
Despite its benefits, dry fasting has several side effects such as:
- Dehydration - Prolonged dry fasting can cause dehydration. This can lead to electrolytic imbalances and low blood pressure, which can be deadly.
- Urinary and renal problems - Dehydration can cause urinary tract infections and kidney calculi.
- Nutrient deficiencies - Vitamin and mineral deficiencies, malnutrition, are associated with continuous fasting.
- Fainting - Dehydration and hypoglycemia increase their risk of fainting.
- Eating disorders - Some people are more likely to binge after fasting, which increases the risk of eating disorders.
Dietitian’s Recommendation
Dry fasting represents significant risks, and therefore it is necessary to prefer hydration, nutrition, and overall well-being when considering an empty stomach. As an expert, I would ask you to prefer hydration, balanced food, nutrition, and overall well-being both over and after when considering fasting practices.
Focus on the inclusion of many vitamins, minerals, trace minerals and omega-3 fatty acids in your diet. This is especially true when you make a long-term fast. You can do this by taking homemade plant broth and organic vegetables.
Dt. Lavina Chauhan
The Final Say
At the end of this article, you now know the advantages of dry fasting. Keep in mind that dry fasting is beneficial when done for short periods of time but is not sustainable when done frequently. Also, this should be practised under expert supervision only.
Make sure to hydrate well before a fast, get plenty of rest, and rehydrate after breaking it. In this way, you can reap the benefits and avoid any side effects.
FAQs
1. Can I exercise while doing dry fasting?
You can exercise while fasting but it is better that you exercise during your periods of eating time - not when you are fasting. Exercising causes you to lose water through sweat, and if you do not consume water, then you are in danger of dehydration.
2. Can you eat food during a dry fast?
No, dry fast means abstaining from eating food and water. The only time you can eat is after you break a dry fast.
3. Is dry fasting good for the brain?
Yes, dry fasting is beneficial for the brain via increased autophagy and potential neuroprotection.
References
- https://health.clevelandclinic.org/dry-fasting
- https://m.netmeds.com/health-library/post/are-you-on-dry-fast-understand-the-types-benefits-and-side-effects?srsltid=AfmBOopabK15_ghGHThfJIItH9gIpwGFWTb7JlEBE-gYaUrAUC2JJ73C
- https://www.medicinenet.com/what_is_dry_fasting_and_is_it_safe/article.htm
- https://www.thehindu.com/sci-tech/health/no-water-dry-fasting-does-it-work/article31331598.ece
- https://www.onlymyhealth.com/benefits-of-dry-fasting-1714131851
- https://perfectketo.com/dry-fasting/
- https://www.hindustantimes.com/fitness/dry-fasting-health-benefits-how-to-do-it-and-why-its-better-than-wet-fasting/story-IY2kYMZ8UFLyz8tor9FVPP.html
- https://www.drberg.com/blog/why-i-don-t-recommend-water-fasting
- https://spermidinelife.us/blogs/news/dry-fast-vs-water-fast
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