Ben Azadi, a well-known author and online health coach, has been vocal about his dramatic weight loss journey, shedding 80 pounds of pure fat. In an Instagram video, he introduced a bold strategy for fat loss: a weekly 24-hour water fast. According to Azadi, this fasting method not only burns stubborn fat but also resets gut health and improves insulin sensitivity.
Azadi emphasises that fasting for a full day can provide multiple health benefits beyond weight loss. He explains:
“Do this once a week to reset your gut, burn fat, and prevent disease. This is called a 24-hour water fast. It has been proven through research to increase intestinal stem cells. So what does that mean? If you are dealing with gas, bloating, constipation, diarrhoea, or leaky gut, you will completely reset those tight junctions in your gut by just doing a 24-hour water fast.”
Azadi also links fasting to improved insulin sensitivity, a key factor in fat loss, particularly in stubborn areas like the stomach and love handles. According to him, “Every hour within that fast, you continue to lower insulin,” reinforcing the notion that intermittent fasting can be a powerful tool for metabolic health.
The science behind water fasting
While intermittent fasting has gained popularity, is a 24-hour water fast truly a sustainable and safe method for fat loss?
Dr Jayanta Thakuria, Director of Internal Medicine and Rheumatology at Yatharth Super Speciality Hospitals, Faridabad, weighs in on the subject. He acknowledges that fasting can be beneficial, stating:
“A 24-hour water fast once a week can contribute to fat loss by creating a calorie deficit and promoting metabolic flexibility. Some studies suggest that intermittent fasting can enhance fat oxidation, improve insulin sensitivity, and support autophagy (cellular repair).”
However, Dr Thakuria also highlights potential downsides. He warns that fasting for extended periods can cause fatigue, dizziness, irritability, or muscle loss if not done properly. More importantly, it isn’t suitable for everyone—individuals with metabolic disorders, low blood pressure, or a tendency to binge eat after fasting should approach it with caution.
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Is a 24-hour fast right for you?
The idea of “melting stubborn fat” through fasting is appealing, but sustainable weight loss relies on a balanced diet, regular exercise, and mindful eating rather than extreme dietary interventions, says Dr Thakuria. Experts recommend consulting a healthcare professional before attempting prolonged fasting to ensure it aligns with individual health conditions and goals.
While Azadi’s method has worked for him and many of his followers, it’s essential to remember that weight loss strategies are not one-size-fits-all. Understanding the science behind fasting and adapting it to your body’s needs is the key to making informed health decisions.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.