Dry Fasting: Health Benefits, Risks, and Safety

Dry Fasting, rooted in ancient spiritual traditions, is a method as old as it can be challenging. 

However, when approached correctly, this age-old technique can unlock a multitude of health advantages. 

Let’s look at the potential health benefits, risks, and safety concerns associated with practicing an advanced fasting method such as a dry fast.

What is dry fasting?

Dry fasting, also known as absolute fasting, is a technique that involves total calorie restriction as well as abstaining from all liquids.

Soft vs. hard dry fasting

There are two variations of dry fasting: soft and hard. The main difference between these two techniques is the amount of water intake and exposure allowed during the fast.

A soft dry fast allows for certain types of water exposure primarily in relation to hygienic habits such as taking a shower or brushing teeth, whereas a hard dry fast is much more restrictive, prohibiting all water exposure during the fasting period. 

Watch this video to learn more about the risks and benefits of dry fasting. 

Benefits of dry fasting

Dry fasting is a popular method to lose weight and has been shown to offer several other health benefits.

A 2022 study published in Metabolism Open focused on individuals with metabolic syndrome, a condition marked by insulin resistance, elevated blood pressure, and abdominal obesity, who engaged in Ramadan fasting.¹

Comparative blood samples after a four-week fasting period demonstrated improvements in various health markers, including:

• Blood pressure
• Cholesterol levels
• Inflammation
• Insulin resistance 
• Liver function
• Regulation of circadian rhythms
• Waist circumference
• Body mass index 
• Weight loss

Furthermore, research published in Nature on dusk to dawn dry fasting also highlighted benefits such as improved tumor suppression, DNA repair, and immune system regulation.²

Dry fasting also significantly boosts autophagy, a crucial cellular recycling process that promotes cell survival and supports cellular function.  

“Fasting is one of the best ways to trigger autophagy, which helps your cells take out the trash and get rid of all the extra metabolic waste,” explains Dr. Berg. “Autophagy has impressive health benefits that are very similar to sleeping as it promotes the detoxification of your cells.”

How to start a dry fast

When first experimenting with fasting of any kind, it’s best to slowly ease your way into your chosen fasting period.

By combining dry fasting with other fasting methods, such as intermittent fasting, you can tailor your fasting routine to suit your individual needs and health goals.

Intermittent fasting is a type of fasting that alternates between periods of fasting and time-restricted eating windows. 

The 18:6 fast is a popular form of intermittent fasting that involves fasting for an 18-hour period, followed by a six-hour eating window. However, this is the norm for standard fasting, not dry fasting.

If you are new to fasting, experiment with intermittent dry fasting for a few hours and pay attention to how your body reacts.

Note how you feel after your first few fasting sessions, and once you get comfortable, transition into a 12:12 or 14:10 intermittent dry fasting period.

Evidence shows that even a 14-hour fast can have profound benefits, including improvements in immune defenses and cognitive function.³

Dry fasting risks

Although fasting has various impressive health benefits, abstaining from both food and water can pose several risks, particularly if extended beyond short periods.

Here are possible side effects and complications of dry fasting. 

Possible side effects

Common side effects of dry fasting include:

• Dehydration
• Dizziness
• Headaches
• Irritability
• Low blood pressure

These symptoms primarily arise from a lack of hydration, which can quickly impair basic bodily functions.

Potential complications

Extreme dehydration, associated with prolonged dry fasting, can lead to more serious and life-threatening complications, such as:

• Cardiovascular issues
• Coma
• Heatstroke
• Kidney damage 
• Low blood volume shock
• Seizures
• Severe electrolyte imbalances
• Death

If you experience any symptoms indicative of severe dehydration during or after a fast, it’s crucial to seek medical care immediately. 

Who shouldn’t do dry fasting?

Fasting isn’t for everyone, as the risks associated with fasting can outweigh the benefits. 

Here are some people who shouldn’t practice fasting:

• Pregnant or nursing women
• Babies 
• Small children 
• Those with eating disorders
• Underweight people
• Individuals with neurodegenerative disorders 

Dry fasting safety tips

A successful fast is dependent on proper planning.

Here are a few safety and preparation tips that help you achieve a successful dry fast.

1. Start small

Jumping full force into an advanced fasting method like an 18 or 20-hour dry fast, especially for fasting beginners, can make the process feel a lot harder and cause common fasting side effects such as irritability or fatigue.

Instead, aim to start with a 10- to 12-hour fast and gradually increase your fasting period. 

2. Plan nutritious meals for your refeed

What you eat before and after your fast is going to make or break your fasting success.

A meal plan focused on Healthy Keto® that includes healthy fats, non-GMO organic produce, grass-fed beef, wild-caught fish and game meat, organic full-fat dairy, and pasture-raised eggs will help you feel more satisfied and provide the nutrients your body needs to replenish and refuel after your fast.  

Research published in Nutrients shows that the ketogenic diet is associated with several positive health effects, such as weight loss, mental clarity, improved energy, and strong immune defenses.⁴

3. Rehydrate effectively 

One of the most effective ways to rehydrate is not only to drink water but to supplement with a zero-calorie electrolyte powder. 

Electrolytes are vital minerals essential for neurological function and proper hydration and fluid balance within cells.  

When practicing dry fasting, It’s critical to replenish these minerals as electrolytes are lost at a higher rate during fasting periods.  

Using a sugar-free electrolyte powder is an excellent way to restore electrolyte balance.

5. Consult your healthcare professional

Considering the stringent nature of a dry fast, even healthy adults run the risk of dehydration, and it’s crucial to carefully evaluate your health status for risk factors that may make fasting unsuitable.

It’s highly recommended that all individuals, including healthy adults, seek professional guidance before starting a dry fast.

FAQ

Sources

1. Dawn-to-dusk dry fasting induces anti-atherosclerotic, anti-inflammatory, and anti-tumorigenic proteome in peripheral blood mononuclear cells in subjects with metabolic syndrome. ScienceDirect. http://www.sciencedirect.com/science/article/pii/S2589936822000524#bib23 ?
2. Intermittent fasting from dawn to sunset for four consecutive weeks induces anticancer serum proteome response and improves metabolic syndrome | Scientific Reports. Nature. https://www.nature.com/articles/s41598-020-73767-w ?
3. Intermittent fasting from dawn to sunset for 30 consecutive days is associated with anticancer proteomic signature and upregulates key regulatory proteins of glucose and lipid metabolism, circadian clock, DNA repair, cytoskeleton remodeling, immune system and cognitive function in healthy subjects. ScienceDirect. https://www.sciencedirect.com/science/article/pii/S1874391920300130 ?
4. Dowis K, Banga S The Potential Health Benefits of the Ketogenic Diet: A Narrative Review. Nutrients. 2021;13(5). doi:10.3390/nu13051654 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8153354/ ?