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1. Home
2. Intermittent Feasting & Fasting
3. Methods & Schedules
4. The 5 Day Fast: How To, Risks, and Benefits

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THE 5 DAY FAST: HOW TO, RISKS, AND BENEFITS

By Liam McAuliffe Updated on December 27, 2023

Tags: fasting, intermittent fasting

The world is brimming with trendy diets and quick fixes for losing weight and
boosting overall health and well-being. But fasting is one technique that has
been around essentially forever. The 5-day water fast is, for many people, the
most potent form of this approach.

Though seemingly extreme in the context of our “three meals a day plus snacks”
dietary culture, a growing body of evidence suggests that short-term water
fasting can offer a range of benefits beyond weight loss, including cellular
renewal and slowed aging.

In this article, we’ll explore the 5-day water fast, uncovering its potential
benefits, examining potential challenges, and offering a guide to how you can
safely undertake a 5 day fast of your own.

TABLE OF CONTENTS

* What is the 5 Day Water Fast
* What Can I Drink on a 5 day Fast?
* How to Prepare for a 5 day Fast
* Avoid Processed Foods, Focus on Whole Foods
* What are the Health Benefits of a 5 Day Fast?
* Autophagy and Cellular Regeneration
* Hormonal Balance Leading to Weight Loss
* Mental Clarity, Focus, and Cognitive Health
* Resetting Eating Patterns and Freedom from Food Cravings
* Potential Challenges and Considerations
* The 5 Day Fast: The Takeaway

WHAT IS THE 5 DAY WATER FAST

The 5-day fast is a fasting protocol where you abstain from consuming any solid
food or caloric beverages for five continuous days.

The 5-day fast is considered at prolonged fast, which extends beyond the normal
intermittent fasting windows that typically range between 12 hours to 36 hours.

Prolonged fasting regimens have gained attention in recent years for their
potential to provide powerful health benefits, including cellular regeneration
and renewal, improved insulin sensitivity, and the stimulation of various
beneficial hormones and growth factors.

The 5-day fast is considered an advanced approach that generally requires some
preparation and conditioning. It may not be suitable for everyone, especially if
you are already underweight, have an eating disorder, or require specific
dietary protocols to manage underlying conditions.

If you have any questions about your readiness to undertake a 5-day fast, it is
recommended that you speak to a healthcare professional knowledgeable in fasting
protocols.

PROLONGED FASTING THROUGH HISTORY

Fasting is as old as humanity. Humans evolved to hunt and feast on large fatty
animals, then to fast between successful hunts. In fact, research shows that
humans were hypercarnivorous apex predators for nearly 2 million years before
the population of large land mammals collapsed under hunting pressure from a
growing human population. [1] [2]

With fewer large animals, humans began to cultivate more consistent but
dramatically less nutritious plant foods only around 10,000 years ago. [3] [4]

Our modern, industrial food systems and eating habits are an extreme extension
of this historically recent and detrimental grain-based agricultural system.

Considering 5 day fasting in this historical light, this modern practice can be
viewed as a way to reactivate beneficial metabolic processes that are encoded
into our DNA.

But we don’t have to resurrect fasting from pre-history. Fasting for health has
featured in nearly every major civilization, including ancient Egypt, Greece,
Rome, and China.

In ancient Greece, Hippocrates, widely considered the father of Western
medicine, advocated for fasting, believing that it allowed the body to heal
itself and restore balance. [5]

WHAT CAN I DRINK ON A 5 DAY FAST?

In this article, you may notice that we interchange between” 5-day fast” and
“5-day water fast.” Both protocols are the same except for the inclusion of
exclusion of noncaloric beverages other than water.

On a 5 day non-water fast people most often allow unsweetened coffee or black,
green, or herbal tea. On a 5-day water fast, you consume only mineral water.

HOW TO PREPARE FOR A 5 DAY FAST

The best way to prepare for a 5 day fast is to build up to it. Here we’ll
outline a step-up approach.

GRADUATED CONDITIONING

Most people find that 16/8 intermittent fasting, or “Time Restricted Eating”
protocol is a sustainable first approach.

After adapting to these less intense routines for a few days, increase to a
twenty-hour fast or an OMAD “One Meal a Day” approach.

If one meal a day or 20 hours without caloric intake feels good, then move up to
a 24 hour fast. Or if you’re feeling well adapted to caloric restriction, then
jump straight to a 36 hour fast.

If you’re comfortable and adapted to a 36 hour fast, it’s likely you’re ready to
try a 5-day fast.

LOW-CARB HIGH-FAT EATING

Another way to prepare your body for a 5 day fast is to practice a low-carb
high-fat diet like keto or carnivore.

Cutting carbs and focusing on nourishing fatty whole foods, especially meat,
will train your body to efficiently metabolize fat for energy. This process,
called ketosis, is a metabolic state that your body enters when you do a
prolonged fast. Adapting to ketosis before a fast reduces the challenges of
transitioning into a fasted state.

AVOID PROCESSED FOODS, FOCUS ON WHOLE FOODS

When gearing up for a prolonged 5 day water fast, it’s important to nourish your
body with nutrient-dense whole foods. During a fast your body will rely on
stored macro and micronutrients.

Foods to help you get nutritionally-replete before fasting include

* Fresh red meat like ribeye steak and lamb
* organ meats, especially liver
* Animal fats like butter, ghee, and tallow
* Eggs
* Fatty fish like salmon, mackerel, and sardines
* Seafood, especially oysters and mussels
* Full-fat dairy, especially creamy ripened cheeses like blue cheese

While focusing on these whole foods, it’s important to avoid processed foods
high in toxic vegetable oils, added sugars, and refined grains. All of these
industrial products cause inflammation, distort hunger/satiation hormones, and
imbalance blood sugar.

WHAT ARE THE HEALTH BENEFITS OF A 5 DAY FAST?

Most people have a intuitive sense that intentionally abstaining from food for
periods of time can be physically rejuvenating, but few people actually know why
and how fasting can benefit your health. So let’s take this opportunity to get
into some of the science behind these health benefits.

AUTOPHAGY AND CELLULAR REGENERATION

One of the most powerful benefits of fasting is that it stimulates a natural
process of cellular regeneration and renewal called autophagy. [6]

Think of autophagy as a natural detoxification process. On a cellular level,
your body removes damaged cell parts and recycles the raw materials into new
high-functioning cell parts.

The resulting cellular regeneration has been linked to numerous health benefits,
including increased longevity and reduced risk of various diseases. [7] [8] [9]
[10] [11]

On the other hand, interrupting autophagy with constant caloric intake can lead
to diseases including diabetes, cancer, and infectious and neurological
diseases.

HORMONAL BALANCE LEADING TO WEIGHT LOSS

A 5 day water fast can significantly reduce insulin levels, allowing your body
to become more sensitive to its effects.

Improving insulin sensitivity regulates blood sugar and allows your body to
efficiently metabolize stored fat. [12]

The 5 day fast also increases leptin sensitivity. Leptin is another hormone
associated with food cravings and weight gain and loss. [13] [14]

When you eat constantly, your brain becomes resistant to leptin signaling. And
since leptin is responsible for telling your body that you’ve had enough to eat,
being leptin resistant can cause a cycle where you crave and consume more food
than your body needs, store excess fat, and lack the motivation to move your
body.

Resensitizing and rebalancing insulin and leptin can aid in weight loss, while
reversing type 2 diabetes and supporting cardiovascular health, cognitive
ability, and fertility.

MENTAL CLARITY, FOCUS, AND COGNITIVE HEALTH

Fasting is a powerful way to boost mental clarity, focus, and improve overall
cognitive health while defending against neurodegenerative disease. [15] [16]
[17]

The 5 day fast can support cognitive ability and preserve cognitive health in
various ways, including

* Reducing excess weight, thereby increasing blood flow to the brain [18]
* Activating neuropathways that promote the growth and maintenance of brain
cells
* Stimulating autophagy that renews and repairs brain cells
* Reducing inflammation
* Protecting the brain from elevated blood sugar
* Feeding your brain cells with ketones–a superior energy molecule created from
fat

RESETTING EATING PATTERNS AND FREEDOM FROM FOOD CRAVINGS

Embarking on a 5-day water fast can serve as a powerful reset for unhealthy
eating patterns and food cravings. By abstaining from solid food for an extended
period, individuals can break free from the cycle of emotional eating, mindless
snacking, and processed food dependency. This newfound awareness and control
over eating habits can lay the foundation for a healthier relationship with food
moving forward.

POTENTIAL CHALLENGES AND CONSIDERATIONS

If you’re compelled to give the 5 day fast a try, it’s also important to be
aware of any risks and how to avoid them.

During this extended fast, most people will feel periods of hunger, fatigue, and
temporary physical discomfort.

Use extra caution and consult with a healthcare professional knowledgeable in
fasting if you have serious underlying health conditions.

This intensive fasting approach is not appropriate for women who are pregnant or
breastfeeding, or for people who have a history of disordered eating.

Consulting a healthcare professional and monitoring your body’s response
throughout the process is crucial for a safe and successful fast.

RISKS TO WATCH FOR

* Nutritional Deficiencies: load up on fatty, whole foods before and nourish
your regenerating cells with these same animal-based superfoods afterward.
* Electrolyte Imbalances: make sure you’re getting enough electrolytes,
including sodium, potassium, and magnesium. Monitor for irregular heartbeat,
dizziness, and fatigue.
* Dehydration: when water fasting, make sure you are drinking mineralized water
and add electrolytes when necessary.

THE 5 DAY FAST: THE TAKEAWAY

The 5-day water can be a transformative experience with benefits that extend far
beyond mere weight loss.

By tapping into your body’s innate healing mechanisms, such as autophagy,
stimulation of neuroprotective hormones, improved insulin sensitivity, and a
reorientation to eating patterns, the 5 day fast holds the potential for
overall enhancement of wellbeing.

However, it is important for most people to work up to such an intensive
approach, beginning with shorter intermittent fasting protocols and practicing
low-carb eating beforehand.

Overall, the 5 day water fast can be a profound doorway into self-discovery,
physical and mental rejuvenation, and a renewed sense that you have control over
your well-being.

ARTICLE SOURCES

* 1. Ben-Dor, M, Sirtoli, R, Barkai, R. The evolution of the human trophic
level during the Pleistocene. Yearbook Phys Anthropol. 2021; 175( Suppl. 72):
27– 56. https://doi.org/10.1002/ajpa.24247
* 2. Origins of the Human Predatory Pattern: The Transition to Large-Animal
Exploitation by Early Hominins Jessica C. Thompson, Susana Carvalho, Curtis
W. Marean, and Zeresenay Alemseged Current Anthropology 2019 60:1, 1-23
* 3. Human Prey Choice in the Late Pleistocene and Its Relation to Megafaunal
Extinctions Todd A. Surovell* and Nicole M. Waguespack
* 4. Global late Quaternary megafauna extinctions linked to humans, not climate
change Christopher Sandom , Søren Faurby , Brody Sandel , and Jens-Christian
Svenning
* 5. Bland JS. Fasting Physiology and Therapeutic Diets: A Look Back to the
Future. Integr Med (Encinitas). 2019 Feb;18(1):16-21. PMID: 31341428; PMCID:
PMC6601432.
* 6. Jing, K., Lim, K. Why is autophagy important in human diseases?. Exp Mol
Med 44, 69–72 (2012). https://doi.org/10.3858/emm.2012.44.2.028
* 7. Gutierrez MG, Master SS, Singh SB, Taylor GA, Colombo MI, Deretic V.
Autophagy is a defense mechanism inhibiting BCG and Mycobacterium
tuberculosis survival in infected macrophages. Cell. 2004 Dec
17;119(6):753-66. doi: 10.1016/j.cell.2004.11.038. PMID: 15
* 8. Nakagawa I, Amano A, Mizushima N, Yamamoto A, Yamaguchi H, Kamimoto T,
Nara A, Funao J, Nakata M, Tsuda K, Hamada S, Yoshimori T. Autophagy defends
cells against invading group A Streptococcus. Science. 2004 Nov
5;306(5698):1037-40. doi: 10.1126/science.11
* 9. Singh SB, Davis AS, Taylor GA, Deretic V. Human IRGM induces autophagy to
eliminate intracellular mycobacteria. Science. 2006 Sep 8;313(5792):1438-41.
doi: 10.1126/science.1129577. Epub 2006 Aug 3. PMID: 16888103.
* 10. Tallóczy Z, Virgin HW 4th, Levine B. PKR-dependent autophagic degradation
of herpes simplex virus type 1. Autophagy. 2006 Jan-Mar;2(1):24-9. doi:
10.4161/auto.2176. Epub 2006 Jan 15. PMID: 16874088.
* 11. Levine B, Klionsky DJ. Autophagy wins the 2016 Nobel Prize in Physiology
or Medicine: Breakthroughs in baker's yeast fuel advances in biomedical
research. Proc Natl Acad Sci U S A. 2017 Jan 10;114(2):201-205. doi:
10.1073/pnas.1619876114. Epub 2016 Dec 30.
* 12. Clamp LD, Hume DJ, Lambert EV, Kroff J. Enhanced insulin sensitivity in
successful, long-term weight loss maintainers compared with matched controls
with no weight loss history. Nutr Diabetes. 2017 Jun 19;7(6):e282. doi:
10.1038/nutd.2017.31. PMID: 2862812
* 13. Maria Dalamaga, Sharon H. Chou, Kelsey Shields, Panagiotis Papageorgiou,
Stergios A. Polyzos, Christos S. Mantzoros, Leptin at the Intersection of
Neuroendocrinology and Metabolism: Current Evidence and Therapeutic
Perspectives, Cell Metabolism, Volume 18,
* 14. Friedman JM, Halaas JL. Leptin and the regulation of body weight in
mammals. Nature. 1998 Oct 22;395(6704):763-70. doi: 10.1038/27376. PMID:
9796811.
* 15, 18. Ooi TC, Meramat A, Rajab NF, Shahar S, Ismail IS, Azam AA, Sharif R.
Intermittent Fasting Enhanced the Cognitive Function in Older Adults with
Mild Cognitive Impairment by Inducing Biochemical and Metabolic changes: A
3-Year Progressive Study. Nutrients. 2
* 16. Dias, G.P., Murphy, T., Stangl, D. et al. Intermittent fasting enhances
long-term memory consolidation, adult hippocampal neurogenesis, and
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https://doi.org/10.1038/s41380-021-01102-4
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PMC6412136.

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