What is dry fasting: a short period of time without eating or drinking?
"Dry fasting" refers to a period of fasting during which neither food nor water is consumed. Dr. Berger emphasizes that he is discussing short-term (approximately 12–20 hours) dry fasting as a tool to enhance fat-burning efficiency, not a long-term or extreme practice .
Theoretical basis: When the body lacks external water, it relies more on oxidizing fat to produce "metabolic water" ; the burning of fat releases energy and water, indirectly forcing the body to use more fat . Some studies and case studies indicate that the fat mobilization rate during short-term dry fasting may be higher than that of regular water fasting.
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Why it's called "highly effective fat loss": three key points
- Metabolic water effect : Without water intake, the body relies more on fat oxidation for water, accelerating fat breakdown .
- Lower and more stable insulin levels : In a low-carb, fasting environment, insulin levels remain low, which facilitates the conversion of fat as fuel .
- Organ "burden reduction" : Short-term fasting and water abstinence can temporarily reduce the burden on digestion and kidneys , allowing the body to allocate more resources to repair and regeneration processes (such as autophagy).
Who is more suitable to try it: First, establish a good foundation for fat metabolism.
Dry fasting is not a beginner's approach. Dr. Berger suggests starting with:
- A low-carb or ketogenic diet for a period of time : allows the body to "get used to burning fat";
- First, familiarize yourself with water fasting , such as 16:8 or 18:6 , until your appetite and cravings have decreased , then consider short-term dry fasting.
When you are not easily hungry on an empty stomach, your mental state is stable, and your blood sugar fluctuates little , removing the "water" during the fasting period makes it easier for your body to adapt and is also safer.
How to do it: Safety practices implemented step by step
- Gradual approach : Start with a 12- hour dry fast and extend it to 14–20 hours depending on your condition ; long periods are not recommended at the beginning.
- Choose the right time and environment : schedule your visit on a cooler day when you are less active; avoid high temperatures, prolonged outdoor activities , or excessive sweating.
- Exercise should be light : walking and stretching are sufficient; avoid high-intensity training to prevent additional dehydration and stress.
- Breaking the fast : First, replenish with a small amount of warm liquid (such as bone broth) and electrolytes, then eat easily digestible real food ; eat small amounts every 4 hours to allow the digestive system to gradually recover.
- Frequency : Used as a short-term strategic tool , not as a mandatory daily practice; adjusted according to individual recovery progress.
Doing this is wrong: common misconceptions
- Starting with a long dry fast can increase the risk of dizziness, palpitations, and dehydration.
- Dry fasting combined with high-intensity, sweat-inducing exercise : double dehydration, greatly increasing the burden.
- Neglecting electrolytes : Failure to replenish sodium, potassium, and magnesium after the event can lead to cramps, headaches, and fatigue.
- To compensate for binge eating : Dry fasting is not a punitive diet ; the basic diet should still be low-carb and whole-food -based.
Who should not be vaccinated: Consult a medical professional first.
Dry fasting is not recommended if you have diabetes requiring medication, kidney or cardiovascular disease, gout, are pregnant or breastfeeding, have a history of eating disorders , or have any medical advice against fasting/restricting fluid intake.
Practical Tips: A Small Checklist for Living in Hong Kong
- Initial phase: Start with a 2-4 week low-carb / ketogenic diet plus intermittent fasting to stabilize appetite and blood sugar.
- Trial Day: Choose a day with low work pressure or a weekend, in an air-conditioned environment , and avoid long-distance travel.
- Monitoring: Pay attention to abnormalities such as dry mouth, rapid heartbeat, dizziness, significantly reduced urine output, and dark urine . If any of these occur, stop immediately and switch back to water and electrolyte replenishment.
- To conclude: Follow the three-step approach of soup → easily digestible protein and healthy fats → a normal low-carb meal .
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Important Notes
Dry fasting is an advanced weight loss tool , not a necessity for everyone . If your low-carb + water fasting has brought steady progress, there is no need to strongly recommend dry fasting; if you encounter a plateau and have good metabolic adaptation, it is smarter to try it for a short period of time with careful planning.
YouTube source: https://www.youtube.com/watch?v=8Of-PO5kqVU
YouTube Column: Dr. Berger's Chinese Health Knowledge
