World Blog by humble servant.Ramadan 2025 is expected to begin on the evening of Friday, February 28, or Saturday, March 1, depending on the sighting of the crescent moon. The exact start date can vary slightly by region, as it’s determined by the lunar calendar and local moon sightings. It will last for 29 or 30 days, ending around March 29 or 30, Medical Benefits of Fasting (Ramadan).Benefits of 7 Different Intermittent Fasting Schedules and Only Water Fast.
Medical Benefits of Fasting (Ramadan)
Most Submitters (Muslims) do not fast because of medical benefits but because it has been ordained to them in the Quran. The medical benefits of fasting are as a result of fasting.
Fasting in general has been used in medicine for medical reasons including weight management, for rest of the digestive tract and for lowering lipids. There are many adverse effects of total fasting as well as so-called crash diets. Islamic fasting is different from such diet plans because in Ramadan fasting, there is no malnutrition or inadequate calorie intake. The caloric intake of Muslims during Ramadan is at or slightly below the national requirement guidelines. In addition, the fasting in Ramadan is voluntarily taken and is not a prescribed imposition from the physician.
Ramadan is a month of self-regulation and self-training, with the hope that this training will last beyond the end of Ramadan. If the lessons learned during Ramadan, whether in terms of dietary intake or righteousness, are carried on after Ramadan, it is beneficial for one’s entire life. Moreover, the type of food taken during Ramadan does not have any selective criteria of crash diets such as those which are protein only or fruit only type diets. Everything that is permissible is taken in moderate quantities.
The only difference between Ramadan and total fasting is the timing of the food; during Ramadan, we basically miss lunch and take an early breakfast and do not eat until dusk. Abstinence from water during this period is not bad at all and in fact, it causes concentration of all fluids within the body, producing slight dehydration. The body has its own water conservation mechanism; in fact, it has been shown that slight dehydration and water conservation, at least in plant life, improve their longevity.
The physiological effect of fasting includes lower of blood sugar, lowering of cholesterol and lowering of the systolic blood pressure. In fact, Ramadan fasting would be an ideal recommendation for treatment of mild to moderate, stable, non-insulin diabetes, obesity and essential hypertension. The first International Congress on "Health and Ramadan," held in Casablanca, entered 50 research papers from all over the world, from Muslim and non-Muslim researchers who have done extensive studies on the medical ethics of fasting. While improvement in many medical conditions was noted; however, in no way did fasting worsen any patients’ health or baseline medical condition. On the other hand, patients who are suffering from severe diseases, whether diabetes or coronary artery disease, kidney stones, etc., are exempt from fasting and should not try to fast.
There are psychological effects of fasting as well. There is a peace and tranquility for those who fast during the month of Ramadan. Personal hostility is at a minimum, and the crime rate decreases. ... This psychological improvement could be related to better stabilization of blood glucose during fasting as hypoglycemia after eating, aggravates behavior changes. ... Similarly, recitation of the Quran not only produces a tranquility of heart and mind, but improves the memory.
[2:185] Ramadan is the month during which the Quran was revealed, providing guidance for the people, clear teachings, and the statute book. Those of you who witness this month shall fast therein. Those who are ill or traveling may substitute the same number of other days. GOD wishes for you convenience, not hardship, that you may fulfill your obligations, and to glorify GOD for guiding you, and to express your appreciation.
Benefits of Fasting ,God would never ask us to fast if it was not beneficial for us, both spiritually and physically. God tells us that the human beings do not always have a good judgment of what is good for them “… you may dislike something which is good for you, and you may like something which is bad for you. GOD knows while you do not know.” (2:216)
Fasting, like all other religious duties, helps us to remember God and appreciate His blessings. God does not need our fasting. It is we who need the benefits of fasting to attain salvation. To receive the spiritual benefits of fasting, we should maintain our righteousness and refrain from any behavior that may jeopardize the positive growth of our souls.
There are numerous physical benefits for our body from fasting. One of the health benefits of fasting is the “detoxification.”
The Health Benefits of Fasting.
Detoxification is a normal body process of eliminating or neutralizing toxins through the colon, liver, kidneys, lungs, lymph glands, and skin.” This process is precipitated by fasting because when food is no longer entering the body, the body turns to fat reserves for energy…. These fat reserves were created when excess glucose and carbohydrates were not used for energy or growth, not excreted, and therefore converted into fat.
Benefit of Different 7 Intermittent Fasting Schedules
Intermittent fasting (IF) is a way of eating that involves periods of fasting alternating with eating windows. Different methods of IF vary in fasting/eating periods and restrictions on what you are allowed to eat and drink.
IF is often used for weight loss and preventing or managing some chronic diseases. Fasting is also used for non-diet reasons, such as religious beliefs and traditions.
This article reviews reasons for following an intermittent fasting eating pattern, different methods of IF, and the health benefits and safety concerns of IF.
Why Do People Start Intermittent Fasting?
People choose to start IF for various reasons. Aside from fasting for religious beliefs or cultural reasons, the most common health-related reason for fasting is for weight loss.
A randomized controlled trial involving people with prediabetes (the stage before type 2 diabetes) who were overweight or had obesity divided them into one of two intermittent fasting methods or a control group. At the end of the trial, both fasting groups had greater reductions in body weight, body mass index (BMI), and waist circumference compared to the control group.1
A systematic review of 40 studies on IF found that it helped people lose weight, with a usual weight loss of 7 to 11 pounds over 10 weeks.2
Other reasons may include helping prevent or manage some chronic medical conditions, enhancing physical performance, or helping improve thinking and memory.
Intermittent Fasting vs. Fasting Before Blood work
Intermittent fasting is different from fasting for blood work. Some blood work tests require you to fast for at least 8 hours or overnight before having your blood drawn. This is done so the test can be as accurate as possible. Fasting for blood work is only done when instructed by a healthcare provider before certain labs are drawn.
There are several different methods of IF, but all involve periods of fasting or modified fasting. Fasting windows may range from 10 to 36 hours, depending on the method. In some types of IF, you cannot eat any food in a fasting period, while others are modified fasts, allowing for around 500 to 600 calories of food and/or beverages.
1. Time-Restricted (16:8 or 14:10) Intermittent Fasting
Time-restricted fasting is one of the most commonly used methods of IF, especially for beginners. This method follows a 16:8 or 14:10 schedule, in which you fast for 16 or 14 hours a day and have an 8- or 10-hour eating window, respectively.
Schedule: There are no restrictions on when you need to have your fasting hours begin or end. However, it is important to be consistent with what you choose. Most people have the majority of their fasting hours overnight. An example might be to fast from 6 p.m. to 10 a.m. for a 16:8 schedule or 7 p.m. to 9 a.m. for a 14:8 schedule.
Rules: Finish your meal before your eating window ends. Water and other no-calorie beverages, such as herbal tea and black coffee, are allowed during the fasting window.
2. Overnight (12:12) Intermittent Fasting
A shortened version of time-restricted fasting is to fast overnight for 12 hours. This method of IF might be a good option for beginners, as most of the fasting window is while you’re sleeping.
Schedule: Choose a 12-hour overnight fasting period—for example, 8 p.m. to 8 a.m.
Rules: Finish your meal before your eating window ends in the evening. Water and other no-calorie beverages, such as herbal tea and black coffee, are allowed during the fasting window.
3. Alternate Day Intermittent Fasting
Sometimes referred to as the 4:3 IF method, alternate day fasting involves fasting every other day. Being a more extreme method, this variation of IF may not be appropriate for beginners or people with certain medical conditions.
Schedule: Fast for a full day, followed by a day of eating regularly. Continue alternating between fasting and eating days. Some variations include fasting past 24 hours and up to 36 hours, then eating for 12 hours.
Rules: This method has a couple of variations. One is to fast (go without food completely) on your fasting day. Another is to eat minimally, or around 500 calories on your fasting day. Water and other no-calorie beverages, such as unsweetened tea and black coffee, are allowed on the fasting day.
4. 5:2 Intermittent Fasting
The 5:2 diet, also known as the Fast Diet, involves eating regularly five days a week and following a modified fast two days. This method is a little more flexible, as you are allowed to choose which days of the week are your modified fasting days.
Schedule: During a seven-day week, choose two days to fast. It’s best to break up fasting days so as not to be consecutive. The remaining five days are regular eating days.
Rules: On your fasting days, you may eat minimally, around 500 to 600 calories per day. On eating days, eat a normal day's worth of calories—but don’t overeat to compensate for the fasting days. Water and other no-calorie beverages, such as unsweetened tea and black coffee, are allowed on the fasting days.
5. Warrior Diet (20:4) Intermittent Fasting
A more drastic variation of IF, the warrior diet involves eating minimally (usually raw fruits and vegetables) during the day, followed by eating one large meal at night within a four-hour period.
Schedule: Twenty hours of eating very little is followed by a four-hour window in which you are allowed to eat the remaining calories for the day.
Rules: During the 20-hour modified fast, you may consume some raw fruits and vegetables, small amounts of protein, and beverages such as milk, water, coffee, and unsweetened tea. During the four-hour eating window, you may eat however much and whatever you want, but are encouraged to eat nutrient-dense foods.
6. One Meal a Day (OMAD) Intermittent Fasting
One of the most extreme methods of IF, the OMAD diet. is a 23-hour fast followed by a 1-hour eating window in which you eat the entire daily calories. This fasting method may not be appropriate for beginners or people with certain medical conditions.
Schedule: Fasting for 23 hours, followed by 1 hour of eating a very large meal. The 1-hour eating window should be within the same 4-hour time frame each day.
Rules: You are encouraged to eat as many calories as you normally would during a day in your 1-hour eating window. There are no restrictions on the types or amount of food you can eat. During the 23-hour fasting period, no- or very-low-calorie beverages are allowed, such as water, unsweetened tea, and black coffee.
7. Eat Stop Eat Intermittent Fasting
The Eat Stop Eat method of IF involves fasting for 24 hours one or two nonconsecutive days a week. This method is similar to the 5:2 fasting diet. However, the 5:2 method allows for 500 to 600 calories on fasting days, while the Eat Stop Eat method does not.
Schedule: Eat normally for at least one day, then stop eating (fast) for a full 24 hours (i.e., 5 p.m. until 5 p.m. the next day). Resume eating normally again for one or more days. You may choose one or two days of fasting during the week, spaced with at least one normal day of eating in between.
Rules: No food is allowed during the fasting period. However, water, unsweetened tea, and coffee are allowed. There are no restrictions on what or how much you eat on non-fasting days.
Besides Weight Loss, Does Intermittent Fasting Have Other Benefits?
Some studies have shown promising results for health benefits of IF beyond weight loss. The same randomized controlled trial mentioned previously that showed IF beneficial for weight loss also found the two intermittent fasting groups to have significant decreases in both blood glucose (sugar) and triglyceride (a type of fat) levels.1
A different randomized controlled trial looked at the effects of a 5:2 fasting diet in people with metabolic syndrome (a group of symptoms occurring together that increase the risk of type 2 diabetes, stroke, and cardiovascular disease),3
Over eight weeks, they found that the fasting group improved certain cardiometabolic risk factors, including reducing fat mass, oxidative stress (an imbalance between free radicals and antioxidants in your body), and inflammation.
In addition, IF significantly altered the gut microbiota (the collection of bacteria and other organisms in the gastrointestinal tract), improving overall gut health and carbohydrate metabolism.3
Some studies have shown beneficial effects of IF on physical activity performance, including studies done on elite cyclists,4 generally healthy active women5 and men.6 However, one small study showed a negative impact on sprinting performance in males.7
Some studies concluded that IF may improve memory and brain health.8
Intermittent fasting and cognitive performance - Targeting BDNF as potential strategy to optimize brain health. Neuroendocrinol International journal for basic and clinical studies on neuroendocrine relationships. Neuroendocrinology publishes original research covering all aspects ...
Other research has shown that IF may result in improved metabolism.9
Additional, larger clinical trials and research is needed to determine whether IF is beneficial in other ways and in the long term.
What Is Metabolism?
Metabolism is a term that refers to all of the chemical processes or changes that occur in the body at the cellular level. These changes make energy and the materials organisms and cells need in order to grow, reproduce, and maintain life.
In relation to diet, metabolism is the process of digesting or breaking down the food you eat into a simpler form the body is able to use. Metabolism is also involved when your body breaks down muscle or stored fat to be used as energy during periods of strenuous exercise or fasting.
Safety of Intermittent Fasting: Who Shouldn’t Try It
While IF may be beneficial for someone trying to lose weight, it isn’t for everyone. Always talk with a healthcare provider before starting a new diet or eating pattern, especially if you have a known medical condition.
IF may be unsafe for people with diabetes who take insulin or other glucose-lowering medications and people who are on medication that needs to be taken with food. Individuals with a history of disordered eating, children under 18, and people who are pregnant or breastfeeding should not follow IF diets.
Possible Risks in Men vs. Women
A review of human trials found that fasting may reduce levels of androgen's (reproductive and growth hormones), which can negatively impact metabolic health and libido (sexual desire) in males.10
Some studies suggest that women may be more sensitive to fasting, most likely relating to fluctuating hormones. One small study concluded that IF may increase stress in women,11
More research is needed to determine the different effects of IF on men versus women.
Intermittent fasting (IF) involves periods of fasting alternating with periods of eating. There are several methods of IF with variations in the amount of time spent fasting versus eating. Fasting for health is done for different reasons, including weight loss, disease prevention or management, and to help improve other aspects of health, such as physical performance, metabolism, and brain health.
People with diabetes who take insulin or other glucose-lowering medications and those who are on medication that needs to be taken with food should not follow IF eating patterns. Others who should also avoid IF include individuals with a history of disordered eating, children under 18, and pregnant or breastfeeding people. Talk with a healthcare provider if you are considering trying IF. Water Fasting: What You Need to Know
Water fasting is withholding all food and consuming only water for a short period. This practice has been around for thousands of years but has become more popular in recent times due to claims that it can lead to quick weight loss and reduce your risk for certain health conditions.
It’s important to note, however, that water fasting may cause several harmful side effects and isn’t appropriate for everyone.
This article will explain the practice of water fasting and detail the potential benefits and risks associated with it.
How to Drink Water Intentionally for Weight Loss
What Is Water Fasting?
Water fasting is abstaining from eating food while continuing to drink water regularly. Fasts typically last anywhere from 24 hours to three days (or more) and are initiated as a means of reducing weight or improving one’s overall health.
While there are claims of benefits from water fasting, research on the practice is still lacking.1 Because of this, it is crucial to speak to a medical professional before starting a fast.
How Fasting Causes Headaches
How Does Water Fasting Work?
Because water fasting is still being studied, the guidelines surrounding it are still somewhat vague. In general, fasts can be broken into the following two phases: water fast and post-fast.
Water Fast (1 to 3 Days)
As the fast begins, food consumption ceases, and water is consumed regularly throughout the day. Some studies recommend drinking water whenever it is desired,1 while others are more specific about the amount you should drink.
For example, one research trial suggests drinking a minimum of 40 ounces of distilled water per day of the fast.2 Depending on the guidance from your healthcare provider, this phase can last for one to three days.
During this time, it is important to rest your body. Strenuous forms of exercise should be avoided, and fasts should be scheduled on days when rigorous occupational tasks are not required. In addition, not smoking is generally recommended as it can counteract any of the purported benefits of a water fast.3
Water Fast Duration
While water fasts typically last for one to three days, there are online reports of fasts lasting seven days or longer. Longer duration water fasting can be dangerous and should not be attempted without significant medical supervision.1
Full Liquid Diet Benefits and Indications
Post-Fast (1 to 3 Days)
Once fasting is complete, the post-fast phase begins. During this time, you can slowly reintroduce small meals into your day. Some reviews recommend beginning with the Mediterranean diet, which is rich in nutrients and low in processed foods.3
In addition, a three-meal (breakfast, lunch, dinner) and two-snack pattern is typically suggested to keep food intake regular. It is also crucial to remain hydrated post-fast, with one guideline recommending more than 60 ounces (1.8 liters) of water each day.3
Potential Health Benefits of Water Fasting
The evidence on water fasting is still being researched, and any possible advantages are still considered hypothetical. That said, several studies have shown positive effects on your health. The most commonly cited benefits include that it:
May Promote Autograph
Autograph occurs when the body recycles and rebuilds damaged portions of its own cells. This important process helps your cells withstand stresses on the body and repel invading pathogens.
Initial studies show that the process of autograph is accelerated in individuals who are fasting. This potential benefit was found in many areas of the body, including the heart, liver, kidney, muscles, and nerves.4
May Help Lower Blood Pressure
Another supposed benefit of short-term water fasting is blood pressure reduction. A small 2022 study of 48 people experiencing overweight or obesity found clinically significant reduction in both systolic and diastolic blood pressure after a 10-day water-only fast and five days of re feeding (reintroduction of food).5
This supported the results of an older but notable study on the subject found that 90% of individuals with hypertension (high blood pressure) who underwent a medically supervised water fast saw their blood pressure normalize afterward.6 Summary
Water fasting can cause quick weight loss, but it is not without its dangers. While the practice may affect insulin sensitivity and blood pressure in positive ways, it can also lead to dehydration and orthostatic hypotension. Orthostatic hypotension — also called postural hypotension — is a form of low blood pressure that happens when standing after sitting or lying down. Orthostatic hypotension can cause dizziness or lightheaded and possibly fainting. Consult a healthcare provider before beginning any type of fast.
Water fasting is withholding all food and consuming only water for a short period. This practice has been around for thousands of years but has become more popular in recent times due to claims that it can lead to quick weight loss and reduce your risk for certain health conditions.
It’s important to note, however, that water fasting may cause several harmful side effects and isn’t appropriate for everyone.
This article will explain the practice of water fasting and detail the potential benefits and risks associated with it.
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Silvia Bianchini / Getty Images
What Is Water Fasting?
Water fasting is abstaining from eating food while continuing to drink water regularly. Fasts typically last anywhere from 24 hours to three days (or more) and are initiated as a means of reducing weight or improving one’s overall health.
While there are claims of benefits from water fasting, research on the practice is still lacking.1 Because of this, it is crucial to speak to a medical professional before starting a fast.
How Does Water Fasting Work?
Because water fasting is still being studied, the guidelines surrounding it are still somewhat vague. In general, fasts can be broken into the following two phases: water fast and post-fast.
Water Fast (1 to 3 Days)
As the fast begins, food consumption ceases, and water is consumed regularly throughout the day. Some studies recommend drinking water whenever it is desired,1 while others are more specific about the amount you should drink.
For example, one research trial suggests drinking a minimum of 40 ounces of distilled water per day of the fast.2 Depending on the guidance from your healthcare provider, this phase can last for one to three days.
During this time, it is important to rest your body. Strenuous forms of exercise should be avoided, and fasts should be scheduled on days when rigorous occupational tasks are not required. In addition, not smoking is generally recommended as it can counteract any of the purported benefits of a water fast.3
Water Fast Duration
While water fasts typically last for one to three days, there are online reports of fasts lasting seven days or longer. Longer duration water fasting can be dangerous and should not be attempted without significant medical supervision.1
Post-Fast (1 to 3 Days)
Once fasting is complete, the post-fast phase begins. During this time, you can slowly reintroduce small meals into your day. Some reviews recommend beginning with the Mediterranean diet, which is rich in nutrients and low in processed foods.3
In addition, a three-meal (breakfast, lunch, dinner) and two-snack pattern is typically suggested to keep food intake regular. It is also crucial to remain hydrated post-fast, with one guideline recommending more than 60 ounces (1.8 liters) of water each day.3
Potential Health Benefits of Water Fasting
The evidence on water fasting is still being researched, and any possible advantages are still considered hypothetical. That said, several studies have shown positive effects on your health. The most commonly cited benefits include that it:
May Promote Autophagy
Autophagy occurs when the body recycles and rebuilds damaged portions of its own cells. This important process helps your cells withstand stresses on the body and repel invading pathogens.
Initial studies show that the process of autophagy is accelerated in individuals who are fasting. This potential benefit was found in many areas of the body, including the heart, liver, kidney, muscles, and nerves.4
May Help Lower Blood Pressure
Another supposed benefit of short-term water fasting is blood pressure reduction. A small 2022 study of 48 people experiencing overweight or obesity found clinically significant reduction in both systolic and diastolic blood pressure after a 10-day water-only fast and five days of refeeding (reintroduction of food).5
This supported the results of an older but notable study on the subject found that 90% of individuals with hypertension (high blood pressure) who underwent a medically supervised water fast saw their blood pressure normalize afterward.6
May Improve Insulin and Leptin Sensitivity
The effects of water fasting on insulin and leptin levels may be interesting to those with diabetes or those who have obesity.
One review on the subject found that fasting from food for three days or longer led to a 30% reduction in circulating insulin levels in the body. Animal studies on fasting have also found that it led to reduced levels of leptin, a hormone that can trigger overeating and fat storage.3
However, a 2022 study found increased markers of insulin resistance (when cells can't take up glucose from the blood, causing the pancreas to make more insulin) after a 10-day water-only fast and five days of refeeding.5 The authors speculated this might be a temporary phenomenon as the body returned to its usual energy metabolism.
May Lower Risk of Several Chronic Diseases
Initial animal studies have suggested that fasting may reduce your risk of developing several chronic diseases. This is because the practice supposedly reduces overall levels of inflammation in the body and boosts the function of your immune system.7
As a result, it is hypothesized that people who perform water-fasting may experience lower incidences of diseases like:
- Diabetes
- Metabolic syndrome (a cluster of conditions that together can lead to heart disease, stroke, and type 2 diabetes)
- Cardiovascular disease
- Hypertension
- Rheumatoid arthritis (autoimmune inflammatory arthritis affecting the synovial fluid surrounding joints)
- Osteoarthritis (wear-and-tear arthritis)2
These claims are hypothetical and need more research to support them.
Risks and Dangers of Water Fasting
While water fasting may sound like a beneficial and healthy practice, it is extremely important to talk to a healthcare provider before trying it. Several risks and dangers are associated with this practice. Some of the most common ones are that you:
May Lose the Wrong Type of Weight
While water fasting frequently leads to weight loss, there are still some questions about whether this is a good thing. Many clinicians feel that this weight reduction is caused, in part, by the breakdown of your body’s muscle mass (called sarcopenia).
Some recent studies are calling this claim into question, however. Several clinical trials that mimic fasting have found that the practice may actually reduce your body’s excess stores of fat while preserving your lean muscle mass.3 More research is needed before a conclusion can be made.
May Become Dehydrated
It may seem counterintuitive that fasting from food and drinking only water can leave you dehydrated. However, much of the water in your body comes from the food you eat. Deviating from your normal diet can dramatically reduce your internal water levels.
One review of the effects of water fasting noted that several participants needed emergency care after becoming dehydrated several days into a fast.2
May Experience Orthostatic Hypotension
If water fasting causes dehydration, it may also lead to orthostatic hypotension. In this condition, there is a sudden decrease in your blood pressure when you change positions (such as going from lying down to sitting up or from sitting to standing). Symptoms associated with orthostatic hypotension include:
- Light-headedness
- Dizziness
- Fainting8
May Worsen Several Conditions
Water fasting has been shown to cause increased levels of uric acid in the body (hyperuricemia). As a result, it can cause flare-ups in people with a history of gout. In addition, increased uric acid levels can place additional stress on your kidneys. Because of this, water fasting is contraindicated in people with renal (kidney) diseases.1
Who Should Avoid Water Fasting?
Because of the potential dangers associated with water fasting, it is important to speak to a healthcare provider before attempting it. In addition, this practice should be avoided by people with the following medical conditions:1
- Kidney disease
- Gout (inflammatory arthritis usually affecting the big toe)
- Eating disorders
- Electrolyte imbalances
- Orthostatic hypotension
- Pregnancy
- Breastfeeding/chestfeeding
Will Water Fasting Help You Lose Weight?
Most people who try a water fast do so because it can cause quick reductions in body weight. One study of 12 middle-aged men found that a medically supervised eight-day water fast led to a mean weight loss of 13 pounds (5.96 kilograms).1
What’s important to keep in mind, however, is that this reduction may be primarily from a loss in water weight. A small amount may also be attributed to the breakdown of your body’s muscle mass.
In addition, water fasting can lead to several adverse and potentially dangerous side effects. As a result, eating a balanced diet and regularly exercising may be a healthier way to lose weight.
Summary
Water fasting can cause quick weight loss, but it is not without its dangers. While the practice may affect insulin sensitivity and blood pressure in positive ways, it can also lead to dehydration and orthostatic hypotension. Consult a healthcare provider before beginning any type of fast.
8 Sources Sensitivity
The effects of water fasting on insulin and leptin levels may be interesting to those with diabetes or those who have obesity.
One review on the subject found that fasting from food for three days or longer led to a 30% reduction in circulating insulin levels in the body. Animal studies on fasting have also found that it led to reduced levels of leptin, a hormone that can trigger overeating and fat storage.3
However, a 2022 study found increased markers of insulin resistance (when cells can't take up glucose from the blood, causing the pancreas to make more insulin) after a 10-day water-only fast and five days of refeeding.5 The authors speculated this might be a temporary phenomenon as the body returned to its usual energy metabolism.
May Lower Risk of Several Chronic Diseases
Initial animal studies have suggested that fasting may reduce your risk of developing several chronic diseases. This is because the practice supposedly reduces overall levels of inflammation in the body and boosts the function of your immune system.7
As a result, it is hypothesized that people who perform water-fasting may experience lower incidences of diseases like:
Diabetes
Metabolic syndrome (a cluster of conditions that together can lead to heart disease, stroke, and type 2 diabetes)
Cardiovascular disease
Hypertension
Rheumatoid arthritis (autoimmune inflammatory arthritis affecting the synovial fluid surrounding joints)
Osteoarthritis (wear-and-tear arthritis)2
These claims are hypothetical and need more research to support them.
How Can Fasting Help With MS Symptoms
Risks and Dangers of Water Fasting
While water fasting may sound like a beneficial and healthy practice, it is extremely important to talk to a healthcare provider before trying it. Several risks and dangers are associated with this practice. Some of the most common ones are that you:
May Lose the Wrong Type of Weight
While water fasting frequently leads to weight loss, there are still some questions about whether this is a good thing. Many clinicians feel that this weight reduction is caused, in part, by the breakdown of your body’s muscle mass (called sarcopenia).
Some recent studies are calling this claim into question, however. Several clinical trials that mimic fasting have found that the practice may actually reduce your body’s excess stores of fat while preserving your lean muscle mass.3 More research is needed before a conclusion can be made.
May Become Dehydrated
It may seem counterintuitive that fasting from food and drinking only water can leave you dehydrated. However, much of the water in your body comes from the food you eat. Deviating from your normal diet can dramatically reduce your internal water levels.
One review of the effects of water fasting noted that several participants needed emergency care after becoming dehydrated several days into a fast.2
May Experience Orthostatic Hypotension
If water fasting causes dehydration, it may also lead to orthostatic hypotension. In this condition, there is a sudden decrease in your blood pressure when you change positions (such as going from lying down to sitting up or from sitting to standing). Symptoms associated with orthostatic hypotension include:
Light-headedness
Dizziness
Fainting8
May Worsen Several Conditions
Water fasting has been shown to cause increased levels of uric acid in the body (hyperuricemia). As a result, it can cause flare-ups in people with a history of gout. In addition, increased uric acid levels can place additional stress on your kidneys. Because of this, water fasting is contraindicated in people with renal (kidney) diseases.1
How to Fast in Hour, Day, and Week-Long Intervals
Who Should Avoid Water Fasting?
Because of the potential dangers associated with water fasting, it is important to speak to a healthcare provider before attempting it. In addition, this practice should be avoided by people with the following medical conditions:1
Kidney disease
Gout (inflammatory arthritis usually affecting the big toe)
Eating disorders
Electrolyte imbalances
Orthostatic hypotension
Pregnancy
Breastfeeding/chestfeeding
Will Water Fasting Help You Lose Weight?
Most people who try a water fast do so because it can cause quick reductions in body weight. One study of 12 middle-aged men found that a medically supervised eight-day water fast led to a mean weight loss of 13 pounds (5.96 kilograms).1
What’s important to keep in mind, however, is that this reduction may be primarily from a loss in water weight. A small amount may also be attributed to the breakdown of your body’s muscle mass.
In addition, water fasting can lead to several adverse and potentially dangerous side effects. As a result, eating a balanced diet and regularly exercising may be a healthier way to lose weight.
How Long Can You Go Without Food?
Summary
Water fasting can cause quick weight loss, but it is not without its dangers. While the practice may affect insulin sensitivity and blood pressure in positive ways, it can also lead to dehydration and orthostatic hypotension. Consult a healthcare provider before beginning any type of fast.
8 Sources
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