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Short Summary
Main recommendation: Try one of several fasting variations that relax the classic water-only rule, such as flavored water, dry fasting for short periods, tea, coffee, bone broth, fat fasting, the 5:2 diet, or a fiber fast, and keep whichever one you can sustain to get results. Fung says allowing certain low-calorie additions can make fasting easier to maintain, which he says can help with weight loss and blood sugar goals.
Key Points
- The classic definition of fasting allows only water, but Fung notes that people often add small allowances to make fasting sustainable for weight loss or blood sugar control.
- Dry fasting (no water at all) is limited to 24 hours or less; he says longer than that is not recommended because dehydration sets in quickly.
- Fasting lowers insulin, which releases water from the body, so some people urinate more or experience diarrhea, and dry fasting briefly can be easier for them.
- The 8 fasting variations named in the video are: (1) classic water fast, (2) dry fasting, (3) tea fast, (4) coffee fasting, (5) bone broth, (6) fat fasting, (7) the 5:2 diet, (8) fiber fast.
Details Worth Noting
- Concrete instructions:
- Classic water fast: add flavor with lemon or lime squeezed in (or dropped in), herbs such as mint or cucumber, or fruit such as strawberries cut up and steeped overnight; apple cider vinegar can also be added.
- Dry fasting: keep it to 24 hours or less, and some people find it helpful to take something to drink to make fasting easier.
- Tea fast: use green, black, or oolong tea, or herbal teas such as mint, chamomile, or cinnamon, with no cream or sweeteners, including no artificial sweeteners or flavors. Mushroom tea is also mentioned as an option.
- Coffee fasting: black coffee is fine, and a little cream is acceptable; hot or iced both work.
- Bone broth: make it at home from bones, vegetables, and herbs, and optionally add vinegar; avoid canned broths, bouillon cubes, and MSG. Vegetable broth is an alternative if you don't want to use bones.
- Fat fasting: use high-fat foods; Bulletproof Coffee (coffee with a large amount of oil, butter, or MCT oil) is given as an example.
- 5:2 diet: eat normally five days a week and limit calories to about 500 on the two fasting days.
- Fiber fast: use high-fiber foods such as chia seeds, soaked in liquid until they form a gel, with a little flavoring added.
- Fung notes that bone broth, fat fasting, the 5:2 diet, and the fiber fast are not true fasts, since they contain calories.
- Fung says fat metabolism releases a little water, which is one reason bears can hibernate without drinking.
- He emphasizes that people differ, so you should try the variations and keep the one that works for you.
Bottom Line
Fasting does not have to be strict water-only to be useful; choosing a variation you can stick with matters more than adhering to the classic rule.
