Wellness
dirty fasting 

Everything You Need to Know Dirty Fasting

Dirty fasting is considered the act of breaking a fast with other things other than pure water, black coffee, and tea.

 For instance, you may be having intermittent fasting with window periods (when you can eat something). 

When you incorporate other foods other than water, tea, and black coffee in this window, you practice dirty fasting.

It could be that you added a little cream in your coffee with the thought that it won’t cause a huge change in your calorie intake at the end of the day. 

The bottom line with dirty fasting is that it always boils down to the daily total calorie intake.

IS DIRTY FASTING EFFECTIVE?

Everything You Need to Know Dirty Fasting

In matters of weight loss, the one thing that counts is consistency. Many people have complained about how their weight loss diet is strict, putting a stop to it. 

Well, if you feel the need to add that little cream to your coffee, feel free to do so. This will not affect your weight loss because it is not that you are stopping the process, but you are slowing it down.

Experts have also pointed out that it is better this way than starting a weight loss diet and then putting an abrupt end to it simply because you have had enough already.

WHAT HAPPENS TO YOUR BODY DURING DIRTY FASTING?

Each time you take anything that is registered as food, your body responds by producing insulin, a hormone responsible for regulating glucose intake in your body. 

The release of this hormone shifts your body from fasting mode to eating mode. 

Autophagy, which is your body’s process, “self-eating” will stop, and glucose will be your body’s preferred source of energy.

It is due to this reason that you are advised that if you want to reap the fruits of fasting, you should keep your insulin levels low.

DIRTY FASTING CALORIES

According to a Cleveland Clinic piece, the FDA has approved some sweeteners considering them safe for consumption. These are as follows.

STEVIA

This is considered a natural sweetener that will not inhibit your weight loss process. 

According to a review published in the Journal of Foods, stevia improves glycemic control and insulin sensitivity.

 This review discusses the functional properties of stevia, commonly used as a sweetener. If your fasting goal is fat loss and metabolic health, you are safe with stevia.

MONK FRUIT

Although it is 250- 400 times sweeter than sugar, the monk fruit is similar to stevia. It has no calories and carbohydrates. 

piece published on PubMed attributes its sweetness to mongrosides, which occurs naturally in the fruit.

SWERVE

It is considered as an erythritol sweetener, the reason why taking it won’t have an impact on your body’s fat-burning process. 

Erythritol sweeteners usually contain 0.24 calories per gram, compared to sugar, which has 4 calories per gram.

 According to a study, ingesting 0.8g/kg or about 22-50 grams for someone weighing 150lbs will not cause any changes in insulin levels as insulin will almost go unnoticed.

OMAD

Simply put, OMAD is the abbreviation for one meal a day. It doesn’t really specify what you eat in a day.

On the other hand, dirty fasting OMAD reminds you to stick to healthy and low foods on carbs. 

This type of eating is most effective in weight loss and metabolic health. However, you are warned against using one meal a day for daily use. 

Instead, it is suggested that those who use it twice or thrice a week non-consecutively benefit from it most.

A well-formulated low carbs diet makes dirty fasting OMAD an easy process by reducing hunger and cravings. 

DIRTY EXTENDED FASTING

When you extend your dirty fasting, you put yourself at more health risks. 

By dramatically losing your calorie intake over a long period of time, you can also develop other kinds of health issues such as muscle loss.

It is important to know that the first weight you tend to lose during a weight loss procedure is primarily fluid, A.K.A water fat and not fats as you may think. 

When you go back to eating after a fast, this water gets a return ticket back into your body. Only that chances of it being accompanied by the real fat are really high. 

A slower metabolism usually makes it easier for you to gain weight, making you gain a few more pounds than you initially lost.

Short-term side effects of extended dirty fasting include headache, dizziness, low blood sugar, fatigue, weakness, and muscle aches. 

On the other hand, long-term effects of fasting include Anemia, a weak immune system, kidney and liver problems, and irregular heartbeat. 

Nutrition-wise, it can lead to vitamin and minerals deficiencies, muscle breakdown, and diarrhea.

CLEAN FASTING

Contrary to dirty fasting, clean fasting is stricter, causing you to adhere to only water, coffee, and tea in your fasting window. It does not entertain any calories whatsoever, however small. 

Erin Donaldson, DO, with Executive Medicine of Texas, says stick to water, sparkling water, black coffee, tea, and herbal teas with nothing else added — not even lemon slices or a noncaloric natural sweetener like stevia or monk fruit.

BENEFITS OF CLEAN FASTING

Several studies have found that clean fasting indeed controls blood sugar. This is helpful for people with diabetes.

Clean fasting also limits calorie intake, in turn reducing your insulin resistance. T

he latter is important most especially because by decreasing it, you increase your body’s sensitivity to insulin, allowing it to transport glucose from your bloodstream to your cells efficiently

Clean fasting, together with the potential sugar-lowering abilities, could help you maintain steady blood sugar, avoiding abrupt spikes and unexplainable crashes into your blood sugar.

Clean fasting will decrease levels of inflammation, helping your body to promote better health. According to a study, one in every 50 healthy adults showed that fasting for one month significantly decreased inflammatory markers. This study was conducted during the Islamic Ramadhan fasting.

Clean fasting also improves cholesterol levels. Studies have shown that alternate-day fasting reduced bad LDL cholesterol levels by 25%.

Clean fasting also enhances your heart health by improving your blood pressure. 

Heart disease has been considered one of the most leading causes of death, accounting for 35% of deaths globally.

 By decreasing your blood pressure, fasting will enable your heart to function efficiently, avoiding incidences such as sudden attacks.

Clean fasting also helps reduce neurodegenerative disorders. It does this by reducing inflammation in your body.

It aids weight loss, especially because it limits calorie intake and boosts metabolism.

CLEAN FASTING RULES

When considering intermittent fasting, clean fasting is recommended. However, to reap the full benefits of a clean fast, you should be able to observe the following.

Only drink water, unflavored one to be specific.

Consider having your black tea unflavored and with no sweeteners. Also, take any plain tea that has been brewed from dried leaves only.

If you have to go for mineral water, club soda, or seltzer water, go for the unflavored one.

Your minerals, electrolytes and salt should also come with no flavor.

Before embarking on any medication, explain to your doctor that you are on a clean fast.

When it comes to clean fasting, the rule of thumb is always going for plain and boring. Fasting does not mean embarking on a flavor adventure.

CONCLUSION

Nutrition experts have agreed that fasting is not the most effective way of weight loss. This is because it comes with denying your body nutrients over a period, which is dangerous.

 Rather than opting for fasting, consider more friendly weight loss options such as healthy eating.

However, if you have to, try out which type of fasting, either clean or dirty, works for you as it is always relative.

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