The Benefits From A 7 Day Water Fast

Every January myself and my wife have a 7 day water fast. I’m not going to say it’s easy because it’s not, but it’s not that hard 🙂

The main reason I do the 7 day water fast is for the autophagy. I explain a little about autophagy below, but please do your own research if you would like to give it a try.

Fasting, including water fasting, has been studied for its potential health benefits, but it’s important to note that individual responses to fasting can vary, and it may not be suitable for everyone. Always consult with a healthcare professional before attempting any extended fast. Here are some potential benefits associated with a 7-day water fast.


Fasting stimulates autophagy, a cellular repair process that removes damaged cells and components, improving overall cell health.

Autophagy is a cellular process in which the body removes damaged or dysfunctional cells and cellular components. It is often considered a form of cellular recycling and contributes to overall cell health and longevity.

Weight loss:

A 7-day water fast can lead to a significant reduction in calorie intake, promoting weight loss. However, it’s crucial to maintain a balanced diet afterward to prevent regaining lost weight.

Fasting reduces calorie intake, leading to a calorie deficit and subsequent weight loss. The body begins to use stored glycogen, and when that is depleted, it turns to fat stores for energy.

Weight loss may have positive effects on overall health, including reducing the risk of obesity-related conditions such as type 2 diabetes and cardiovascular diseases.

Insulin sensitivity:

Fasting can improve insulin sensitivity, potentially reducing the risk of type 2 diabetes and improving metabolic health.

Insulin sensitivity refers to how effectively cells respond to insulin. Improved insulin sensitivity means better control of blood sugar levels and a reduced risk of insulin resistance.

Inflammation reduction:

Some studies suggest that fasting may reduce inflammation markers in the body, which is associated with various chronic diseases.

Inflammation is the body’s natural response to injury or infection. Chronic inflammation, however, is associated with various diseases. Fasting may help reduce levels of inflammatory markers.

Potential Benefit: Lowering inflammation may contribute to the prevention or management of chronic inflammatory conditions, potentially improving overall health.

Blood lipid profile:

Fasting might positively impact lipid profiles, such as reducing triglycerides and improving cholesterol levels.

Fasting may influence lipid metabolism, leading to changes in blood lipid profiles. This includes a decrease in triglycerides and improvements in cholesterol levels.

A healthier lipid profile is associated with a lower risk of cardiovascular diseases, including heart attacks and strokes.

Blood pressure:

Some individuals experience a temporary decrease in blood pressure during fasting, which may be related to changes in fluid balance and reduced sodium intake.

Lowering blood pressure, even temporarily, may have positive effects on cardiovascular health. However, this effect can vary among individuals.

Improved mental clarity:

Many people say they experience increased mental clarity and focus during fasting.

Some individuals report heightened mental clarity and improved focus during fasting. The exact mechanisms are not fully understood and can be subjective.

While individual experiences may vary, some people find that fasting provides mental clarity and increased alertness, possibly due to changes in hormone levels or brain function.

Cellular regeneration:

Fasting may promote the regeneration of new cells and tissues, contributing to overall cellular health.

Fasting is believed to promote cellular regeneration by encouraging the removal of damaged cells and stimulating the production of new, healthy cells.

Potential Benefit: Cellular regeneration is essential for maintaining the health and functionality of tissues and organs throughout the body.

Enhanced immune function: Fasting may have positive effects on the immune system, potentially improving its function.

Hormone regulation: Fasting can affect the secretion of various hormones, including growth hormone and norepinephrine, which play roles in metabolism and fat breakdown.

Potential Benefit: Hormonal changes during fasting may contribute to the preservation of muscle mass while promoting the breakdown of fat for energy.

A stronger immune system can enhance the body’s ability to defend against infections and diseases.

As Ketones play such a big part, I have added quite a lot of information below.


Ketone bodies, are water-soluble molecules produced by the liver during the breakdown of fats. They serve as an alternative energy source when the availability of glucose (sugar) is limited. There are three main types of ketones produced in the body:

Acetoacetate: It is the first ketone body produced during ketosis. It can either be converted into beta-hydroxybutyrate or spontaneously transform into acetone.

Beta-hydroxybutyrate (BHB): This ketone body is considered the most abundant in the blood during ketosis. BHB is the main ketone used by the body for energy.

Acetone: Acetone is a ketone that is released through breath and urine. It gives a characteristic fruity smell to the breath and is sometimes associated with ketogenic diets.


Ketosis is a metabolic state in which the body shifts from primarily using glucose as its energy source to relying on ketones. This transition occurs when carbohydrate intake is significantly reduced, and the body turns to fat stores for fuel. Ketosis is a natural and often temporary state that can occur during fasting, prolonged exercise, or when following a low-carbohydrate, high-fat diet such as the ketogenic diet.

During ketosis:

Glycogen Depletion: Initially, the body depletes its stored form of glucose called glycogen, which is found in the liver and muscles.

Increased Fatty Acid Breakdown: As glycogen stores are depleted, the body begins to break down stored fat into fatty acids.

Ketone Production: The liver converts fatty acids into ketones through a process called ketogenesis. These ketones are then released into the bloodstream and serve as an alternative energy source.

Energy Utilization: Cells, particularly those in the brain and muscles, can use ketones for energy, reducing the reliance on glucose.

Ketosis and Ketogenic Diets:

Ketosis is a central concept in ketogenic diets, which are low-carbohydrate, high-fat eating plans designed to induce and maintain a state of ketosis. By restricting carbohydrate intake and increasing fat consumption, individuals following a ketogenic diet prompt the body to rely on ketones for energy, leading to benefits such as weight loss and improved insulin sensitivity.

It’s important to note that while ketosis can be a natural and healthy metabolic state, it may not be suitable for everyone. Individuals with certain medical conditions or concerns should consult with a healthcare professional before adopting a ketogenic diet or attempting to induce ketosis through fasting.

7 Day Water Fast Conclusion

While these benefits are supported by some great research and anecdotal evidence, it should be known that fasting is not suitable for everyone. Individuals with certain medical conditions, pregnant or breastfeeding women, and those with a history of eating disorders should consult with a healthcare professional before attempting extended fasting.

Additionally, once the fast is over starting to eat properly is essential to have a gradual return to a normal diet and prevent potential adverse effects.

Linden Huckle

About the author

Linden Huckle has been practicing and teaching karate for over 50 years and believes first and foremost, karateka should enjoy their karate. He says 'there is nothing better than seeing a person develop into a great person through their karate practice, while at the same time enjoying karate.'

Linden Huckle