Dry fasting for weight loss? US dietitian reveals what happens when you fast for 36 hours

Whether the aim is to achieve a healthier lifestyle and a leaner physique, or to conform to the conventional notions of standardized beauty – weight loss is very much an important goal of our lives. Now, there’s not a single way to achieve the desired weight by shedding pounds. Some adhere to a strict workout routine, some sign up for warm lemon water in the morning and a clean diet afterwards, some even pick intermittent fasting to shed weight based on their lifestyle and body type. Apart from them, dry fasting has become yet another option for rapid weight loss. But, is it even healthy?

A US-based dietitian recently revealed the dark side of this trend, which is growing popular.


What is dry fasting?


Dry fasting involves restricting both food and water intake for a period. Unlike intermittent fasting, which allows for water intake during the fasting window, dry fasting completely abstains from all liquids, including water. This practice has gained popularity for potential health benefits like weight loss, but it's also associated with risks, particularly dehydration.

While intermittent fasting allows for calorie-free liquids like water, dry fasting prohibits all fluids, including water. Although some proponents of dry fasting claim it can lead to weight loss, improved immunity, and other health benefits, it can lead to dehydration and potentially serious health complications.



Experts’ take:

While some advocates claim benefits of dry fasting, such as reduced inflammation, improved skin health, and weight loss, research supporting these claims is limited. Now, an expert has raised concerns regarding dry fasting and advises caution with this practice. A registered dietitian, Julia Zumpano from the Cleveland Clinic, cautioned against dry fasting, particularly when done for extended periods.

Zumpano highlighted the lack of substantial data on dry fasting, noting that existing studies mainly focus on individuals participating in Ramadan fasts, with little research available for the general population. She warned that dry fasting can lead to dehydration and kidney complications and presents other health risks that may outweigh any potential benefits. As per her, “With other forms of fasting, you can experience fasting benefits without risking dehydration.”


The other risks associated with dry fasting include urinary and lung complications, nutritional deficiencies, and even the potential for eating disorders. Common symptoms that may arise include fatigue, irritability, headaches, decreased focus, reduced urination, and constipation.


What happens to the body when one signs up for dry fasting?

According to a , by Wellness Wise, several significant changes happen in the body during a 36-hour dry fast. Read on to find out.

At 4 hours:

The body enters the catabolic phase, where it halts food digestion and begins breaking down larger energy molecules for cellular use.

At 8 hours:

Blood sugar levels begin to drop, prompting the body to utilize stored glycogen for energy instead of incoming food sources.

At 12 hours:

With glucose depleted, the liver starts converting fat into fatty acids known as ketones, a process referred to as metabolic switching, which is linked to weight loss.

At 16 hours:

Autophagy, a cellular repair and recycling process, begins, allowing cells to dismantle non-essential components to create new, functional cell parts.

At 24 hours:

Significant cellular repair occurs, with the body fully transitioning to fat-burning mode, which helps reduce inflammation and enhance insulin sensitivity.

At 30 hours:

Growth hormone levels surge, aiding in muscle preservation and facilitating fat loss.

At 36 hours:

The body reaches the peak of autophagy, promoting tissue regeneration and boosting metabolic activity.


To put it simply, while various fasting methods might offer health benefits, dry fasting carries notable risks and consequences that individuals should consider carefully before undertaking such an approach.


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