Frequently Asked Questions About Fasting

These are some of the most common questions I get about fasting. Everyone’s experience is different, so think of this as practical guidance, not medical advice. Use it to explore what might work for you.

Fasting Protocols

💡 For context: my own approach is usually 16:8 intermittent fasting, with occasional extended fasts of 7–9 days. I’m not strict about hitting 16:8 every single day, and I only do extended fasts when it feels right. With that in mind, here are my thoughts on other fasting protocols.

OMAD — One Meal a Day

OMAD 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.

Rolling 3:4 Fasting — 3 Days Fast / 4 Days Eat

Some people follow a “rolling fast”: 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 — No Food, No Water

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 — Fasting with Small Exceptions

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.