How to Do Dry Fasting

Dry fasting is a method of eliminating all food and water from the diet to cleanse the body. A 1-day dry fast will help eliminate the same amount of water and toxins as a 3-day water fast. ^{[1] X Research Sources} However, cutting all food and water out of the diet is also potentially dangerous, as it can cause exhaustion and dehydration. Check with your doctor to make sure it’s safe before you start!

Table of Contents

Plan dry fasting

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Try a fast with water or juice first to prepare for the dry fast. The body can go into shock if you suddenly fast dry right away. The water fast allows you to drink water throughout the day, while the juice fast allows you to drink fruit juices or vegetable juices. Choose a day to do the fast but drink water or juice to see how your body reacts, then eat normally for 1 day. You can also replace your normal eating days with fasting days. After 4-5 days of fasting with water or juice, you can start dry fasting if you feel comfortable. ^{[2] X Research Source}

Consult with your doctor before starting to fast to see if it affects other health problems you may have.

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Choose a less rigorous dry fasting regimen if this is your first time dry fasting. This mode allows you to expose yourself to water, such as bathing, washing hands, and brushing teeth. Start with a less rigorous dry fasting regimen if you haven’t done it before. That way, you’re less likely to become dehydrated, as your skin still absorbs moisture.

If you’ve been on a less strict dry fast in the past, you can go on a strict dry fast, which means no water exposure at all. Only apply this mode if you feel comfortable.

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Eat foods that contain omega fatty acids and salt before you start fasting. Choose foods with healthy omega 3 fats, such as mackerel, salmon, and avocados. These foods break down slowly, so you won’t feel hungry when you start fasting. Add 1 teaspoon (5 g) of salt to the last meal before fasting to help the body retain vitamins and minerals, helping to enhance body functions. Otherwise, your body may naturally eliminate them while you’re fasting.

You can also try taking fish oil tablets right before fasting so that your body can begin to break down while fasting.

Tip: Start fasting after dinner so you can spend the first few hours fasting while you sleep.

Completing the fasting

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Stop eating for 16-24 hours. Dry fasting can be bad for your body, as you won’t get the energy you need from food and water. If you want to fast dry, you should only try applying 1 day at a time, then 2 days of normal eating. This will help you set an achievable goal and protect your body from excessive dehydration.

Although some people fast for up to 3 days or more, you should avoid fasting for more than 24 hours to avoid the risk of dehydration.

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Choose activities that use less energy. By not eating or drinking during this time, you may feel less energetic than usual. Choose light activities like yoga, meditation, or just relaxing at home to distract from hunger and thirst. You can do light exercise like walking around the block or doing dumbbell curls with light weights if needed. ^{[3] X Research Sources}

Try keeping a journal about how your body feels during your fast as a distraction.

Tip: Avoid heavy exercise, as you will sweat and can lose water easily.

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Rest if you feel tired. Fatigue during dry fasting is normal, so sleep to pass the time. Sleep can curb cravings and conserve energy. When you wake up and get out of bed, try some gentle stretches and walk around the house to wake up. Take a nap during the day if you feel too tired. ^{[4] X Research Sources}

Alyssa Chang

Health & Nutrition Coach

Alyssa Chang is a nutrition coach in the San Francisco Bay Area. She uses her expertise in neuroscience to help clients strengthen their brain and body connections, helping them recover, achieve goals, and move without pain. She holds a Bachelor of Science in Kinesiology and Exercise, Nutrition and Health from California State University, East Bay, is certified in Personal Nutrition by Z-health Performance, and is Board Certified. National Strength & Health.

Alyssa Chang
Health & Nutrition Coach

Don’t forget to prioritize health. Your brain needs fuel from food, especially if you lead a fast-paced and stressful life. If during dry fasting you feel exhausted or unwell, stop fasting before continuing.

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Drink water if you feel dizzy or lightheaded. Dizziness and lightheadedness are two common signs of dehydration, which over time will be harmful to the body’s functions. If you notice a loss of balance or disorientation when performing simple tasks, stop fasting immediately and drink water to replace the lost fluid. ^{[5] X Research Sources}

Other symptoms of dehydration include (but are not limited to): less urination, dry skin, low blood pressure, and heart palpitations. You should stop fasting immediately if you notice any of these symptoms.

End of fasting

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Drink 470 ml of water immediately after the fasting period is over. As soon as you finish your fast, slowly drink 470 ml of water. Drink small sips so that the body is not overloaded. Gargle to wet your mouth before swallowing. Once you’ve finished your glass of water, you should avoid eating or drinking for the next hour.

You may experience bloating if you drink water too quickly right after fasting.

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Drink 470 ml of water every hour after the end of the fast. Gradually introduce water back into the diet to rehydrate and prevent bloating. Take small sips and enjoy while drinking. Continue drinking 470ml of water for the first few hours after the fast. When you drink water, you will feel the energy return.

After 3-4 hours, you can drink water normally if you are not fasting.

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Try eating small amounts of healthy foods the first day you end your fast. Choose dried fruits, such as raisins, figs, and peaches as snacks. Remember to eat the correct portion size indicated on the food packaging to avoid overeating after fasting. Continue to eat only snacks, such as salt-free nuts or a piece of fruit, for the rest of the first day. ^{[6] X Research Source}

You can eat normally again after 1 day.

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Avoid foods high in carbs and sodium for at least 2 days. The sodium and carbs can store water, and the weight you’ve lost while fasting will quickly return. Do not eat cured meats, soups, sweets or cereals. You should choose foods that are low in sodium, carbs, and fat in your first meals. Eat only low- or no-spice foods when you start eating normally again.

For example, a light chicken breast with green vegetables would be a suitable meal after the end of the fast.

Warning

Always consult your doctor before starting a dry fast to see if it is safe for you.
If you start to notice symptoms of dehydration, such as dizziness, lightheadedness, or fever, drink fluids and stop fasting right away. ^{[7] X Research Sources}
Do not try to fast for longer than 24 hours.
Dry fasting is not recommended as a long-term weight loss method, as it only removes water weight. ^{[8] X Research Sources}

Steps

Plan dry fasting

Completing the fasting

End of fasting

Warning

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