Dry fasting, a practice involving abstaining from both food and water for a specific period, has gained attention as a potential method for weight loss, detoxification, and spiritual enhancement. However, it's crucial to understand the potential benefits and risks associated with this practice before considering it. This article explores the science behind dry fasting, its purported benefits, potential dangers, and expert opinions.
What is Dry Fasting?
Dry fasting, also known as absolute fasting, involves complete restriction of both food and liquids, including water. This differs from other forms of fasting, such as intermittent fasting or water fasting, which allow or even encourage water intake. Dry fasting can be incorporated into various fasting schedules, including:
- Intermittent Fasting: Alternating between periods of eating and fasting, where dry fasting is practiced during the fasting window.
- Alternate Day Fasting: Fasting every other day, abstaining from both food and water on fasting days.
- Eat-Stop-Eat: Fasting for a full 24-hour period once or twice a week.
- Periodic Fasting: Restricting food and water intake for a set number of days, such as a 3-day fast per month.
The first international consensus on fasting terminology defines dry fasting as "a fasting regimen during which a voluntary abstinence from all foods and beverages, including water, is practiced for a certain period of time."
Purported Benefits of Dry Fasting
Proponents of dry fasting claim various benefits, including:
Weight Loss
Dry fasting may lead to weight loss due to the extreme calorie restriction it entails. Studies on Ramadan fasting, where Muslims abstain from food and drink from sunrise to sunset, have shown a decrease in body weight and BMI among participants. A study of 240 people who fasted for at least 20 days during Ramadan found that after Ramadan, body weight and body mass index (BMI) decrease in everyone. However, it's important to note that Ramadan fasting is intermittent and only practiced for one month by healthy individuals.
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Reduced Inflammation
Some studies suggest that fasting, including dry fasting, can reduce inflammation in the body. A study of people who fasted during Ramadan showed positive effects on the inflammatory status of the body and on some risk factors for heart disease. Chronic inflammation has been associated with heart disease, arthritis, cancer, diabetes, Crohn's disease, and ulcerative colitis. A recent study reported that dawn-to-dusk dry fasting for 30 days reduced levels of inflammatory cytokines in participants with a high body mass index.
Improved Immune Function
Advocates believe that dry fasting can strengthen the immune system by removing damaged cells and promoting the regeneration of new ones. Additionally, calorie restriction (while allowing water) has been shown to improve inflammation, which supports immune function. Dawn-to-dusk dry fasting (DDDF) could alleviate the adverse effects of obesity by decreasing inflammation.
A study showed that 4-week DDDF induced an anti-inflammatory and anti-tumorigenic proteome in the peripheral blood mononuclear cells in subjects with metabolic syndrome.
Cell Regeneration
Animal studies have indicated that prolonged fasting can trigger cell regeneration. A 2014 animal study in Cell Stem Cell found that prolonged fasting triggers cell regeneration in mice. However, it's unclear whether these effects translate to humans during dry fasting, as most studies do not specify whether water was allowed.
Skin Benefits
Some believe dry fasting can improve skin health, potentially due to its effects on the immune system and wound healing. A 2019 review in Nutrients suggests that increased immune activity during fasting may support wound healing.
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Spiritual Benefits
Dry fasting is often associated with spiritual practices, with proponents reporting increased gratitude, deeper faith, improved awareness, and opportunities for prayer.
Obesity and inflammation
DDDF appears to be a unique and potent treatment to reduce low-grade chronic inflammation caused by obesity and visceral adiposity.
Risks and Side Effects of Dry Fasting
Despite the purported benefits, dry fasting carries significant risks and potential side effects:
Dehydration
The most significant risk of dry fasting is dehydration. Lack of water intake can lead to electrolyte imbalances, low blood pressure, and potentially life-threatening complications. Dehydration can lead to minor problems such as headaches but also more serious consequences.
Common Side Effects
Like other types of fasting, dry fasting can cause:
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- Hunger
- Tiredness
- Headaches
- Nausea
- Irritability
- Poor focus
- Decreased urination
Serious Complications
Prolonged or repeated dry fasting can lead to severe health issues, including:
- Kidney Problems: Dehydration can increase the risk of urinary tract infections and kidney stones.
- Electrolyte Imbalances: Imbalances in electrolytes like sodium and potassium can disrupt nerve and muscle function, potentially leading to seizures and loss of consciousness.
- Brain Swelling: Rapid rehydration after prolonged dehydration can cause brain cells to swell, leading to serious complications.
- Heat Injury: Dry fasting during strenuous activity or in hot environments can increase the risk of heat exhaustion or heat stroke.
- Kidney Failure: Severe dehydration can impair kidney function, potentially leading to kidney failure.
- Low Blood Volume Shock: This life-threatening condition occurs when low blood volume causes a drop in blood pressure and oxygen levels.
- Nutrient Deficiencies: Continuous fasting can lead to deficiencies in essential vitamins and minerals.
- Disordered Eating: Fasting can increase the risk of binge eating and other disordered eating behaviors.
- Coma and Death: In extreme cases, severe dehydration and electrolyte imbalances can lead to coma and death.
Risks for Individuals with Diabetes
Dry fasting poses significant risks for individuals with diabetes. Dehydration can exacerbate hyperglycemia and increase the risk of diabetic ketoacidosis (DKA). Certain diabetes medications, such as SGLT2 inhibitors, can also increase the risk of dehydration.
Expert Opinions and Recommendations
Medical professionals generally advise caution regarding dry fasting due to its potential risks. Registered dietitian Julia Zumpano, RD, LD, emphasizes that the benefits of dry fasting are not clinically proven and that safer forms of fasting, such as intermittent fasting with water intake, can provide similar benefits without the risk of dehydration.
Doctors warn about unintended consequences, “I had one patient who followed this fasting method often, and over time she developed kidney stones that led to a severe infection,” said Deena Adimoolam, MD, an endocrinologist in private practice in New York City and New Jersey. “Lack of both water and food can fuel hunger and increase the likelihood of overeating or binge eating once the fast is completed, which does not lead to weight loss. Untreated dehydration can lead to loss of consciousness.”
Clinicians recommend that patients focus on sustainable lifestyle changes, such as a balanced diet, regular exercise, and adequate hydration, rather than resorting to extreme practices like dry fasting.
Alternative Approaches to Fasting and Weight Loss
For individuals interested in fasting or weight loss, safer and more sustainable approaches include:
- Intermittent Fasting with Water: Practicing intermittent fasting while ensuring adequate water intake during non-fasting periods.
- Calorie Restriction with a Balanced Diet: Reducing calorie intake while maintaining a balanced diet that includes all essential nutrients.
- Mediterranean Diet: Emphasizing whole grains, fruits, vegetables, nuts, seeds, olive oil, and lean proteins.
- Plant-Based Diet: Similar to the Mediterranean diet, but with less animal protein.
- Regular Exercise: Combining cardio and weightlifting for optimal calorie burning and muscle building.
- Mindful Eating: Paying attention to hunger and fullness cues, making thoughtful food choices, and focusing on being present during meals.