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Long water fasting: what happens to the body after 5, 7, 10, 14, 21 and 30 days + how to prepare and how to get out of it correctly
1. What is prolonged water fasting
Prolonged water fasting means complete abandonment of food for a period longer than 5 days, consuming only water, and in some cases electrolytes. It has been practiced for thousands of years, for religious, spiritual and medical purposes.
Today, it is back in the spotlight thanks to studies showing that it can bring health benefits — if done correctly and under monitoring.
📌 Important: It is not for everyone. If you have chronic diseases, are underweight, pregnant or breastfeeding, have diabetes or heart disease, you should talk to your doctor beforehand.
2. How to prepare your body 2-3 days in advance
Sudden entry into a 5—30-day fast can cause severe discomfort and even health risks. Therefore, it is good to prepare your body gradually:
Day -3 (3 days before)
- Eliminates completely the sugarand ultraprocessed products.
- Reduce the amount of bread, pasta, potatoes and sweets.
- Increase the intake of raw vegetables and fruits.
Day -2
- Smaller, but more frequent meals.
- Introduce clear vegetable soups, green smoothies, and fish/eggs as easily digestible protein sources.
Day -1
- Very light meals, no red meat, no fatty dairy.
- Plenty of water (2—3 liters per day).
- You can consume a diuretic herbal tea (mint, dandelion) to help the body remove excess water.
3. What happens to the body depending on the duration of fasting with water
After 24—72 hours
- Depletion of reserves glycogenfrom the liver and muscles.
- The body begins to produce ketonesAlternative sources of energy.
- Grows autophagy— process by which cells “clean” their defective parts.
Day 5 — Advanced Ketosis and Intense Autophagy
- Fat becomes the main source of energy.
- Insulin levels drop greatly.
- Inflammation in the body begins to subside.
- Many feel mental clarityand a constant level of energy.
- Risk: Dizziness can occur if you do not drink enough water or take electrolytes.
Day 7 — Complete Metabolic Adaptation
- The body is adapted to use ketonesfor energy.
- Hunger disappears for many.
- Weight loss becomes noticeable.
- Increases the production of growth hormone (GH), helping to protect muscle mass.
Day 10 — Fat Based Metabolism
- 95— 99% of daily energy comes from fat.
- The brain uses ketones almost exclusively.
- Systemic inflammation is at a historical minimum.
- Possible symptoms: breath with the smell of acetone, cleaner skin, stable energy.
Day 14 — Detox and Maximum Regeneration
- The levels of IGF-1 (aging-related growth factor) drop drastically.
- Autophagy is at a very high level.
- Some studies show improvements in insulin sensitivity and blood pressure.
Day 21 — Profound Changes
- Visceral fat deposits are significantly reduced.
- Some immune cells are regenerated.
- The body begins to conserve energy, reducing body temperature and pulse.
Day 30 — Maximum Adaptation Level
- Autophagy and cell repair are at their maximum potential.
- Risk of nutritional deficienciesbecomes serious if fasting is not medically monitored.
- Mineral reserves (magnesium, potassium) may be low and must be urgently replenished when leaving the post.
4. How to get out of a long post correctly
Wrong exit from the post is one of the biggest mistakes. May cause refueling syndrome— a serious condition that can lead to electrolyte imbalances and even cardiac arrest.
Day +1 (after fasting)
- Clear soups (bone soup, vegetable soup), water with minerals.
- Avoid any heavy or fried foods.
Day +2
- Vegetables cooked lightly steamed or boiled.
- Soft fruits (melon, papaya, ripe peaches).
Day +3
- Introduce easily digestible proteins: soft-boiled eggs, white fish, natural fermented yogurt (if you tolerate dairy).
5. Tips and Precautions
- Monitor your voltage and pulsedaily.
- Do not start a long post if you have no experience with shorter posts.
- Make sure you electrolytes (sodium, potassium, magnesium).
- If you have severe dizziness, irregular heartbeat, or confusion, stop fasting and seek medical help.
6. Studies and Resources
- Longo, V. D., & Panda, S. (2016). Fasting, circadian rhythms, and time-restricted feeding in healthy lifespan. Links
- Cahill, G. F. (2006). Metabolism of fuel in starvation. Links
- Buchinger Wilhelmi Clinic — Monitored therapeutic fasting protocol
Do you want to lower your inflammation and increase your natural energy?
📥 Download the complete guide to intermittent fasting and weight loss!
No. People with chronic diseases, underweight, pregnant or breastfeeding should avoid it. Medical monitoring is required.
Complete transition to ketones, reducing insulin, increasing autophagy and decreasing inflammation.
The brain, deprived of food stimuli, “compensates” through vivid dreams with favorite foods — it's a natural survival mechanism. 😀
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