Are you one of those who tried really hard to make it through your intermittent fasting routine but just had to give up? and if it left you wondering that if only you could have something that could help you with easing the hunger or temptation, maybe you would like to give dirty fasting a try first before going for the harder version. Check out the article to know more about what this is all about and whether it can give you the same health benefits that intermittent fasting does!
What is Dirty Fasting?
Dirty fasting is a modified fasting method where you are allowed to have a limited calorie intake during your fasting window, which is generally about 100 calories or less. In traditional fasting methods, also known as clean fasting, there’s complete calorie restriction. However, this is a more flexible approach that can possibly have a higher success rate, but clean fasting is still recommended for those looking to have maximum health benefits.
How to Do Dirty Fasting
The first main rule is that you can consume around 100 calories or less, so you get to indulge, but not too much, either. But also, you can’t just consume anything, so you need to prioritize low-carb and high-fat food and drinks. Some options for these include bone broth, low-carb vegetable soup, and coffee or tea with some heavy cream. You can also add some dairy or sugar substitutes to the beverages, or even MCT oil. The main motive is to make fasting manageable while ensuring that the impact on blood sugar and insulin levels is minimal.
There are no strict guidelines when you practice dirty fasting, so individual strategies can vary. However, if you wish to stay within your calorie limit then portion control is necessary.
Learn more about fasting food and drinks:
Can You Drink Coffee While Fasting?
The Bone Broth Diet Plan: Does it Work for Weight Loss?
Dirty Fasting vs. Clean Fasting: Key Differences
The primary difference between dirty fasting and clean fasting periods is, of course, the calorie intake permitted. Clean fasting allows zero calories as it involves complete calorie restriction with only non caloric beverages, while dirty fasting limits it to 100 calories. Dirty fasting is also more flexible and easier to follow because of this, so if you haven’t gotten the hang of clean fasting yet, this might be worth a try. However, the benefits of clean fasting are a whole lot more established through scientific evidence while this is lacking a little for dirty fasting.
The Benefits of Dirty Fasting
Dirty fasting isn’t as strict as clean fasting, but its benefits still depend on making smart food choices when you’re not fasting.
- Easier to Stick To – A little flexibility with calorie intake makes fasting more manageable and less overwhelming.
- Promotes Healthier Choices – When you’re limited to fewer calories, you’re more likely to be mindful about what you eat or drink.
- Supports Weight & Metabolism – This can help with managing weight gain by reducing overall calorie intake while keeping blood sugar and cholesterol in check. It can improve insulin sensitivity and reduce blood pressure.
- Gives Digestion a Break – Helps support gut health and natural detox processes by allowing the body to reset.
- May Boost Brain & Overall Health – Could help fight inflammation, support cognitive function and brain health, and improve overall well-being.
Learn more about fasting strategies:
Foods to Avoid When Breaking a Fast: Key Insights for Digestive Health
The 3-Day Fruit Fast: A Path to Quick Weight Loss and Detoxification
Who Should Try Dirty Fasting?
If strict fasting challenges and intermittent fasting are challenging for you, then dirty fasting is a great way for you to ease into it as it’s more manageable. However, it’s not recommended for children, pregnant or breastfeeding women, or if you’re suffering from certain medical conditions like eating disorders.
There’s no evidence that dirty fasting is more effective than other strategies, but it can be effective for those with low glucose levels or high activity levels. The best route to follow is consulting with a healthcare professional who can ensure that the method of fasting that you choose aligns with your health goals, as there might also be other ways for you to fulfill them without fasting.
Learn more about intermittent fasting:
Intermittent Fasting During Menopause: Everything You Need to Know
Intermittent Fasting Heart Disease Connection: What You Need to Know
Does Dirty Fasting Actually Work?
Dirty fasting does indeed allow for small calorie intake during fasting windows, but there’s not much research on whether it provides the same benefits as traditional fasting methods. Intermittent fasting has proven evidence for fat loss, blood pressure, and insulin sensitivity, but dirty fasting is not proven to have outcomes that are as effective.
A 2021 study involving Fast Bars, made of nuts, seeds, and honey, did not cause any major impact on the fasting process, which involves their blood glucose and ketone levels, proving that a small amount of calories can be okay to consume. But its effect on overall health is not certain. While dirty fasting can help with weight loss because of the reduced calorie intake, it’s likely less effective for promoting processes like autophagy or improving metabolic health compared to strict fasting. There needs to be more research is needed to fully understand its benefits.
Conclusion
We hope that this article has helped you understand fasting methods that can suit your needs and align with your expectations. Always remember to consult with a healthcare professional before you take on any extreme strategies. For more tips and resources that can help you with your fitness goals, check out the JustFit app!
