Let’s talk dirty – DIRTY FASTING that is! Are you curious about dirty fasting and whether or not it can actually help you lose weight?
In this blog post we’ll explore this hot intermittent fasting topic in detail. So What IF? with Jen will define and explain exactly what “dirty fasting” is and how it differs from “clean fasting.” Additionally, we’ll get down to the nitty gritty about whether dirty fasting actually works and if it realistically will help you reach your health and weight loss goals.
So, grab a steamy cup of bone broth or black coffee (hold off on the creamer for now), sit back, relax, and get ready to talk dirty.
What is Dirty Fasting?
Defining “DIRTY FASTING” can get a little muddy – no pun intended. In simple terms, “dirty fasting” is a bit more lax or flexible than traditional intermittent fasting, or “CLEAN FASTING” which we’ll define shortly. It’s referred to as “dirty” because it’s associated with a bit of laziness or cheating on your “diet.” Dirty fasting is a popular fasting option because it’s less strict when it comes to the amount of calories allowed while in the fasted state.
How many calories? That’s also debatable, however, most experts agree that keeping your calories below 100 during your fasting window is acceptable for a dirty intermittent fasting plan.
Dirty fasting is popular with many people because they find this fasting routine easier to stick to than traditional fasting methods. But does it really work when it comes to weight loss? Let’s dive in and find out what’s the best way to fast for your overall health.
What is “CLEAN” Fasting?
I wish I could give you a squeaky clean definition of “CLEAN FASTING.” But, just like dirty fasting, there is also much debate about what constitutes a CLEAN FAST.
I, however, learned about “clean fasting” from a true intermittent fasting expert, Gin Stephens, author of intermittent fasting books, Delay, Don’t Deny and Fast. Feast. Repeat.
So, the definition (actually coined by Gin) of “Clean Fasting” to Gin, and to me, means doing everything we can NOT TO SPIKE insulin levels during a fast. This is because insulin is a storage hormone. And, since the main goal during a fast is to burn the most fat possible, we want insulin levels to be as low as they possibly can while we are in the fasting period.
That being said, “CLEAN” fasting is a much stricter form of fasting in regards to caloric intake. It entails sticking to only consuming extremely low or zero-calorie, unflavored beverages like black coffee, plain mineral water, and herbal teas that won’t raise insulin levels during fasting hours. This also includes staying away from beverages with artificial sweeteners, even those like diet soda, that have zero calories.
Does Dirty Fasting Work?
So, let’s get to the burning question of: Can you still lose weight with dirty intermittent fasting?
Again, this is another “grey area” question where it is difficult to give you a definite black and white answer. So, instead, I am going to refer to my own personal experience on this one.
In 2021, after reading Gin Stephens’ books, Delay, Don’t Deny and Fast. Feast. Repeat, I began my intermittent fasting weight loss journey. After following Gin’s definition of CLEAN FASTING, I successfully lost 46 pounds of body fat in 4 months with intermittent fasting. Additionally, I have continued to follow a Clean Fasting Plan and have maintained my weight loss for over 3 years now.
In the last few years, I have also mentored, coached and helped several people lose a significant amount of weight with intermittent fasting. And, interesting enough, many of those people dabbled with “dirty fasting” early on in their weight loss journey. However, almost all of them who found real health and weight loss success, eventually made the game-changing switch from dirty to clean fasting. You can read their awesome testimonials RIGHT HERE.
The Pros and Cons of Dirty Fasting
Just like most decisions that must be made, there are both pros and cons to dirty fasting. It’s ultimately up to you to decide what works best for YOU, your lifestyle, and your overall health goals.
So, let’s break it down:
THE PROS
- You might lose some weight or it may help you to maintain your weight by reducing overall calorie intake.
- It may be easier for you to stick to your intermittent fasting plan. This is because it feels more flexible and less strict than traditional “CLEAN” fasting.
- It also may help keep hunger and cravings in check, preventing overeating later.
- Finally, depending on the foods that you choose to eat, during your eating window, it may improve insulin sensitivity, digestion, and blood sugar levels.
THE CONS
- You potentially may not experience as much fat loss or reap the full health benefits like autophagy (cellular cleaning process), as you could with traditional fasting.
- It could make it harder to reach and/or maintain ketosis and fat-burning.
- Dirty fasting often lacks clear guidelines, making it more difficult to follow properly. And, instead of eating fewer calories, an unstructured plan can easily lead to consuming “too many” calories during fasting times. And this, unfortunately, could possibly even lead to weight gain.
- It may lead to fluctuations in energy levels and blood sugar levels. Additionally, many people who have tried dirty fasting report that they experience intense hunger cravings. This can make it more difficult to feel comfortable during fasts and/or fast for extended periods of time.
So, while dirty fasting may be easier for some to adhere to than strict fasting, I personally have to choose TEAM CLEAN. When I combine the research, search results, and my own personal experience, I ultimately believe that consuming too many calories, as well as foods/drinks that create an insulin response, can diminish or negate many of the potential weight loss and health benefits associated with traditional fasting plans.
THE FINAL DIRT
Well, there you have it, awesome intermittent fasters. Honestly, since every BODY is different, you might just have to play around with each type of fasting (dirty and clean) and see what intermittent fasting protocol works best for you.
After a little trial and error, you should be able to figure out the perfect fasting path for YOU – Plain Water, Black Tea, A Splash of Milk in your Coffee – Clean, Muddy, or maybe just a little bit DIRTY!
Thanks for reading my post and for choosing to share part of your day with me. I sincerely hope you have a BLESSED and BEAUTIFUL day.
Hey, I’d love to help you reach your intermittent fasting goals. If you’re ready, YOU CAN CHECK OUT MY 3 WEEK INTERMITTENT FASTING JUMPSTART PLAN RIGHT HERE!
