Frequently Asked Questions About Fasting

OMAD (one meal a day) means fasting for about 23 hours, then eating all your calories in one big meal. People love it because it’s simple and often leads to weight loss. Staying in fat-burning mode for most of the day lowers insulin levels, improves fat metabolism, and can boost focus.

But it’s not easy to sustain. Trying to eat 2,000–2,500 clean calories at once can overload digestion and cause a food coma. It’s also hard to get enough protein, fiber, and micronutrients in a single meal. Blood sugar swings after a giant meal can leave you sluggish, and socially, it’s tough to skip every lunch or family dinner.

If you try OMAD, make the meal nutrient-rich (protein, vegetables, healthy fats) and don’t be afraid to rotate with 16:8 or 20:4 fasting for balance. It can be a powerful short-term tool for weight loss, but rarely a sustainable long-term plan.

Some people follow a “rolling fast”: for example 3 days with no food, then 4 days of eating, and repeat. Three days is usually enough to reach ketosis, trigger autophagy, and burn fat, while the eating days let your body recover and refuel.

I see two concerns. First, digestion: it takes about 3 days for the system to fully shut down, and then you immediately restart it — week after week. That stop–start pattern can lead to bloating, constipation, or “refeed chaos.” Second, sustainability: socially, skipping meals three days every week is tough to maintain. And long-term, there’s the risk of muscle loss or nutrient gaps if the eating days aren’t managed well.

If you try it, break the fast gently (broth, veggies, light protein), eat nutrient-dense foods on feeding days, and add strength training. It can be a powerful short-term tool, but rarely works as a forever plan.

Dry fasting means no food and no water. It’s part of some religious traditions and sometimes promoted as “accelerated fasting,” since fat metabolism releases a little water. The problem is safety — without water, risks build up fast.

The main concerns are hypovolemia (low blood volume, which can cause dizziness or fainting), hypertonicity (blood becoming too concentrated, stressing the brain and kidneys), and hypoglycemia (low blood sugar, leaving you shaky, weak, or drained). Most people feel unwell within 24–48 hours, and unlike water fasting, dry fasting has a very narrow safety margin. I’ve tried it myself, but stopped quickly for exactly these reasons — I didn’t feel well, and I’m not convinced it’s good for the body.

It’s also much less researched than water fasting. If you want the metabolic benefits, stick with water fasting — it’s far safer.

Dirty fasting means you fast but allow small things that technically break the fast — like coffee with cream, bulletproof coffee, zero-calorie sodas, artificial sweeteners, or broth. It makes fasting easier to stick with, especially for beginners, and can still support weight loss.

The trade-off is that insulin and digestion get triggered, so you won’t reach the same depth of ketosis, autophagy, or gut rest as with a clean water fast. Some people also notice sweeteners increase cravings or cause blood sugar swings.

Bottom line: dirty fasting works for adherence and mild benefits, but it’s a compromise. If your goal is the full reset — deep autophagy, strong fat adaptation, or true digestive rest — clean fasting is the way to go.

Fasting isn’t a contest — knowing when to stop is just as important as knowing when to start. A few clear red flags mean it’s time to break the fast:

• Persistent dizziness or fainting that doesn’t improve with rest.

• Rapid or irregular heartbeat.

• Severe weakness, confusion, or very low blood sugar (shakiness, sweating, blurred vision).

• Ongoing nausea, vomiting, or diarrhea.

• Pain — especially chest or abdominal pain.

Milder symptoms like hunger, occasional fatigue, or feeling a little colder than usual are common and not necessarily reasons to stop. But if your body is clearly signaling distress, that’s your cue to refeed.

For most people, light to moderate exercise during fasting is safe and often feels great. Walks, yoga, stretching, or even an easy run can boost energy and deepen fat burning. Many notice better focus and alertness.

Resistance training also helps, especially during extended fasts. It signals the body to hold onto muscle even without food. From my experience, I train every other day instead of 6–7 times a week, and keep the load around 50–70% of normal.

Intense workouts — heavy lifting, sprints, HIIT — are harder to sustain when glycogen is low. Recovery takes longer, and electrolytes matter more. If you’re new to fasting, start light and see how your body responds.

Electrolytes (sodium, potassium, magnesium) — yes! They’re not just safe, they’re recommended during longer fasts. They don’t break a fast and make it much easier by preventing headaches, fatigue, and muscle cramps.

When it comes to vitamins, it gets trickier. Water-soluble vitamins like vitamin C or B-complex are okay, but they can cause nausea on an empty stomach. Fat-soluble vitamins (A, D, E, K, omega-3 oils) usually come with fat and technically break the fast. And anything with calories — protein powders, collagen, or gummies — definitely breaks it.

Personally, during extended fasts I keep it simple: hot water with pink salt and electrolytes. Everything else waits until refeeding.

Most zero-sugar sodas don’t add calories, so they technically don’t break a fast. That said, many contain artificial sweeteners, which can spike insulin, trigger cravings, or negatively impact the gut microbiome.

From experience, the response is very individual — some people drink them without issue, while others notice blood sugar swings or increased hunger.

If your main goal is fat loss and making fasting easier to stick with, they’re probably fine in moderation. But if you’re fasting for gut rest, autophagy, or the full range of fasting benefits, water, black coffee, and plain tea are the cleaner choices.

No! Fasting is not a panacea. Think of it as one tool in the health toolbox — a super-powerful tool, but still just one.

Some people use fasting to lose extra weight. And yes, it works. But if you don’t change your diet and lifestyle habits, that weight will come back quickly. Extended fasts can act like a cleanse or reset, making your body more efficient at many things, including digestion. The catch is that if you return to the same habits afterward, you’ll regain the weight really fast.

So while fasting offers a ton of benefits, it works best as part of a healthy lifestyle that also includes good nutrition, regular activity, quality sleep, and stress management.