If you’re on the ketogenic diet plan, chances are you’ve heard of intermittent fasting.
Intermittent fasting, also dubbed IF, goes hand in hand with being in ketosis because they both create a scenario where your body is running on fat for fuel.
In fact,
Many people on the ketogenic diet claim it’s much easier to do intermittent fasting while being in ketosis due to the presence of satiety.
But now there’s a new type of fast on the scene: dry fasting.
What is it, and how does it differ from your typical fast?
Let’s take a closer look..
What Is Dry Fasting?
Dry fasting, is as the name sounds, fasting without liquid for the entirety of the fasted period (i.e. 16 hours, 18, hours, etc).
Water fasting involves the elimination of anything with calories, allowing for those partaking to continue to consume water, and only water.
Everything else stays the same.
Now, you are probably wondering instantly, what about dehydration?
We’ve all been told we need to drink more water throughout the day, so this may seem like a bunch of mumbo-jumbo…
First, note that you will not become noticeably dehydrated in a 16-20 hour period.
If you didn’t drink anything at all for the entire day, you might start to notice issues. However, as long as you drink a sufficient amount of water following the fasted period, there should be no issue with dehydration.
That said, that doesn’t mean you won’t get thirsty.
It’s like the wind before the storm. It’s the warning sign. So at the end of the fast, be sure to act on that warning sign accordingly.
Always consult with a doctor before doing your first fast, especially if there is any concern of dehydration.
The Benefits of Dry Fasting
So what are the benefits to dry fasting that you won’t get from water fasting?
Reduced Inflammation Levels
One key benefit you can expect is reduced inflammation levels.
Inflammation is one of the leading causes of disease, so it’s something that you must be taking control over. Dry fasting can help you accomplish this.
Any type of fasting will lower inflammation. However, it appears that dry fasting has an added punch.
Science has shown that levels of TNF-A, which is a molecule that induces a fever, spark inflammation and can lead to cell death. This has been shown to decrease when dry fasting is implemented.
This particular molecule’s presence is also associated with cancer, Alzheimer’s disease, cancer, as well as psoriasis. [1]
Improved Overall Cognitive Function
Another benefit to note is that dry fasting may also help to improve your overall cognitive function and provide protective effects for your brain health.
It appears to be especially beneficial for improving neuron protection against brain dysfunction and degeneration.
If you are hoping to manage diabetes and control blood glucose levels, dry fasting is of great benefit to you.
When you dry fast, there is a 50% reduction in glucose as well as an insulin-like growth factor, which is important to control to better manage insulin sensitivity. [2]
Studies have also shown that among population groups that regularly implement dry fasts, lower prevalence rates of diabetes occur. Among these groups, 20% of those not participating in fasting suffered from diabetes, while only 10% of those that were fasting did. [3]
Improved Bone Health
Improved bone health is another benefit you can expect when you implement dry fasting in your life.
This is thanks to the fact that a molecule called parathyroid hormone (PTH), which assists with bone formation and maintaining optimal bone integrity is elevated when you are fasting [4].
This can lead to an increase in bone resorption, formation, as well as improved calcium levels in the body.
Taking care of your bones is an ongoing process and something that should never end, so this can really point you in the right direction.
So, as you can see, there are many great benefits of incorporating a dry fasting regimen in your life.
Do you absolutely need to in order to get results?
Of course not.
However, regular fasting comes with many great benefits. If you dry fast, the benefits are simply pronounced.
Notables Before Beginning a Dry Fast
Before you start fasting, there are a few important points that you should know…
First,
if you are planning on doing any sort of rigorous exercise while fasting, you may want to avoid the dry fast.
- Exercising during this time can lead to accelerated dehydration due to an increased sweat rate.
Next,
Remember to consume as much water as you would normally consume over the course of the day, during the eating window that you schedule for yourself.
Simply do the dry fast as scheduled, drink two cups of water in the evening following the completion of the fasted window, and call it a day!
Just like you need to squeeze those calories in during the evening when you are eating, you need to squeeze the fluid into your body as well.
Note:
That this can potentially lead to some unwanted downfalls such as:
- frequent bathroom visits
- bloating
- interrupted sleep due to bathroom visits
You’ll need to decide for yourself how much this impacts you and whether it’s something that you’ll be ok with.
Finally,
remember that dry fasting, while beneficial, is not for everyone.
If you think it’d work great for you – then give it a try. You may reap excellent benefits because of it.
But if you try and it makes the fasting period an unattainable window on your first try, you may be better off beginning with a wet fast.
So keep this in mind as you go about your dietary choices. Dry fasting can be beneficial if you choose to do it. However, it’s not for everyone.