WHAT IS DIRTY FASTING? EVERYTHING YOU SHOULD KNOW

 WHAT IS DIRTY FASTING? EVERYTHING YOU SHOULD KNOW

Dirty fasting is a term that describes a type of intermittent fasting that allows you to consume some calories during your fasting window. This is different from clean fasting, which requires you to abstain from any calories during your fasting period.

Intermittent fasting is a popular practice that involves alternating between periods of eating and fasting, or not consuming calories. There are different methods of intermittent fasting, such as alternate-day fasting, time-restricted eating, and modified alternate-day fasting.

Some people who practice intermittent fasting choose to do dirty fasting because they find it easier to stick to their fasting regimen. They may consume up to 100 calories during their fasting window, such as some milk and sweetener in their coffee or tea, or a cup of bone broth.

However, dirty fasting may not offer the same benefits as clean fasting, such as promoting autophagy, reducing insulin resistance and blood sugar levels, and improving heart health. Autophagy is a process that involves the programmed "cleaning" of cells, which is important for maintaining healthy cellular function and preventing disease.

There is no scientific research on dirty fasting or how it compares with clean fasting. Therefore, the effectiveness and safety of dirty fasting are unknown. If you are interested in trying dirty fasting, you should consult your doctor first and monitor your health closely.

Dirty fasting is a different take on time-restricted in which more calories, or certain foods, are allowed during the otherwise clean fasting window. 

The goal is to disrupt the concept of fasting as little as possible while achieving similar benefits as a clean fast. 

Dirty fasting is a term that is sometimes used to describe a form of intermittent fasting where individuals consume non-caloric or very low-caloric foods and beverages during their fasting window. It is called "dirty" fasting because it allows for the consumption of items that traditional fasting methods would typically restrict. Here's what you should know about dirty fasting:

1. Definition: Dirty fasting allows for the consumption of some non-caloric or very low-caloric items during the fasting period, such as coffee with a small amount of cream or sweeteners, herbal teas, or even small amounts of low-calorie snacks.

2. Fasting Windows: Just like other forms of intermittent fasting, dirty fasting involves adhering to specific fasting and eating windows. The most common approach is the 16/8 method, where individuals fast for 16 hours and have an 8-hour eating window.

3. Caloric Intake: While dirty fasting allows for some caloric intake during the fasting window, the key is to keep it minimal, usually below 50 calories. This is believed to help some individuals adhere to their fasting schedule more easily.

1. Effect on Fasting Benefits: Dirty fasting may still provide some of the benefits associated with intermittent fastings, such as improved insulin sensitivity, weight loss, and potential improvements in metabolic health. However, the degree to which these benefits are realized may vary based on individual preferences and adherence.

2. Personalization: The appeal of dirty fasting lies in its flexibility. It can be a more sustainable option for people who find traditional fasting methods too strict or difficult to maintain. It allows for a more personalized approach to fasting while still incorporating some of its principles.

It's important to note that there is no one-size-fits-all approach to fasting, and the effectiveness of dirty fasting, as well as its impact on health and weight management, can vary from person to person. Some individuals may find it beneficial, while others may prefer a more stringent fasting approach. As with any dietary or fasting regimen, it's advisable to consult with a healthcare professional before making significant changes to your eating habits, especially if you have underlying health conditions.

How Does Dirty Fasting Work? By 

Cynthia Sass

Fasting is known as the absence of calories. However, some evidence suggests that diets like time-restricting eating have redefined what it means to achieve a state of physiologic or molecular fasting. 

Basically, if cells don't react as they likely do during a "fed" state, dirty fasting may still be considered a form of "fasting."

When you're fasting, your caloric and carbohydrate availability is low, which causes your insulin levels to drop. As a result, the hormones glucagon and epinephrine rise. Those hormones trigger the release of stored fat from fat cells.

Some of that fat travels to the liver. There, the fat converts to ketones and is released back into the bloodstream. Those ketones become an energy source for the brain in place of glucose, its typical fuel.

Physiological or molecular fasting is maintained if glucose and insulin levels remain low while ketone levels remain high. People can possibly achieve that fasting state even with the limited caloric intake that a dirty fast allows.

What Are the Rules of Dirty Fasting?

The rules of dirty fasting differ depending on who you ask. 

Some websites that promote dirty fasting say that any food or beverage during the fasting hours is OK, as long as it's less than 100 calories. In contrast, other sources only sanction high-fat foods, which don't immediately spike insulin.

Some may allow artificial sweeteners because they're zero calories. Still, a 2017 study in Physiology and Behavior showed that those sweeteners might increase insulin levels during a fast, even when tasted and not swallowed.

Other followers of dirty fasting allow higher-protein foods, like bone broth or collagen, during the fasting window. In contrast, one 2021 study in the journal Nutrients pointed out that a lower protein intake is more effective at not triggering metabolic pathways in the body that sense the availability of nutrients.

But keep in mind: Most of the suggestions offered for dirty fasting are based on theory, not clinical research. 

Without more research on how various foods, macronutrients, ingredients, and caloric intake impact the body during dirty fasting, as of November 2022, there are no science-backed rules about what you can eat during fasting hours.

Is Dirty Fasting Effective?

Many people interested in dirty fasting seek the health benefits of time-restricted eating but the flexibility to eat or drink something with caloric value during the fasting window. Some proponents of dirty fasting say that flexibility helps them stay on track with their fasting routine because they're not as limited or as hungry.

For example, many clients have told me that time-restricted eating helps them prevent overeating, maintain a consistent eating schedule, and eat more mindfully. Still, they miss having a nut milk latte in the morning. Usually, a traditional clean fasting protocol wouldn't allow that latte. But dirty fasting may allow some flexibility to enjoy it. 

Some evidence suggests that there's some effectiveness to dirty fasting. For example, in the 2021 Nutrients study, researchers assigned 105 adults either water, a traditional breakfast, or a commercially available bar called Fast Bar after a 15-hour overnight fast. Full disclosure: I consulted for L-Nutra, the company that makes this bar, and funded the study.

Fast Bars, made from nuts, seeds, vegetable fiber, and honey, support intermittent fasters who want to fast without eliminating food. One Fast Bar provides:

• About 200 calories
• A relatively low protein content of five grams
• A low glycemic index
• About six grams of net carbohydrates
• 17 grams of fat

Participants had their blood glucose and ketone levels measured every hour for four hours after consuming each option. The researchers found that the Fast Bar group had glucose levels comparable to that of the water-only group throughout the hours after the meal. Also, their ketone levels were similar to the water-only group two or more hours after the meal.

In contrast, the breakfast meal spiked glucose and reduced ketones. The Fast Bar eaters also experienced high self-rated levels of fullness and a decreased desire to eat compared to the water-only group.

According to the researchers, the results indicated that one Fast Bar consumed during the fasting window does not interfere with physiological fasting. So, followers of intermittent fasting may use the Fast Bar to help facilitate the practice of time-restricted eating.

But the study begs the question: Would a similarly comprised bar, or an equivalent combination of foods, also work for dirty fasting? Also, what foods or caloric intake could also result in maintaining low glucose and high ketone levels during fasting hours?

The truth: There's a lot we don't know about dirty fasting. There is minimal research to support some of the theories espoused online about health or weight loss outcomes associated with dirty fasting. 

In short, much more research is needed to understand the best way to practice dirty fasting and its possible benefits.

Nevertheless, regardless of what research does or doesn't say about the physiological effects of dirty fasting, there can be psychological or behavioral benefits. 

For example, being able to nibble on something in the morning prevents over-splurging later in the day. Or knowing what you can eat or drink helps you get through the tail end of a fasting window, even if you don't need the food or drink.