Okay
so I have decided to do intermittent fasting, I am not “Clean
Fasting” every day, I am doing
that 3 days a week. I am “dirty fasting” twice
a week; meaning for me on those 2 days I have a bit of creamer in my
morning coffee. Then the weekends I am not fasting at all. I started
it last week and only fasted 2 days to see if I could even do it. So
far this week I have fasted twice and will fast again tomorrow. I
weighed myself last Monday and I was at 170lbs, as of this morning I
was 167lbs, so obviosly it is having some effect.
There
is research below on the difference between Clean and Dirty
Fasting..... more fasting
information towards me and in general will be posted over time.
Intermittent
fasting involves alternating periods of eating, or "feasting,"
with periods of not eating, or "fasting." The fasting
window can be done in various ways, either with allowance of very
low-caloric foods or liquids or by restricting it to only
zero-calorie liquids. "When the more restrictive approach is
taken, that is called clean fasting.”
Clean
fasting often is used to describe fasting or time-restricted feeding
where only calorie-free and unsweetened beverages are consumed; in
other words, 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.
Many
experts will say a little cream, MCT oil, sugar-free sweetener, or
stevia is OK to have in your coffee while fasting, also known as
"dirty fasting." But for maximum results, especially if
you're not achieving your weight-loss goals, "the fast should be
kept clean, and all artificial sweeteners should be avoided,"
said Dr. Donaldson.
~Sugar-free
sweeteners can raise your insulin levels initially, and that's
because your taste buds tell the brain that sugar is coming and the
body prepares in advance for insulin secretion. Studies suggest that
stevia can also raise insulin levels, so that should be avoided as
well.
When
insulin levels are low, it cues our bodies to use stored fat for
energy. And even though you think you're still fasting because you're
only drinking coffee with a little sugar-free sweetener or cream, or
you're consuming something under 35 calories, if your body produces
insulin, then it won't turn to your stored fat for energy.
Your
body will have the same response to sugar-free beverages such as
sodas and sports drinks, so it's best to avoid these as well and
stick to clean fasting.
If
gum is sweetened with artificial sweeteners, then yes, it could also
trigger insulin secretion as discussed above due to the taste buds
and brain connection.
Another
issue with chewing gum or consuming a sugar-free beverage while
fasting, explained Dr. Jason Fung, MD, a nephrologist (kidney
specialist) and author of The Complete Guide to Fasting, is that "gum
is usually not recommended because the act of chewing and the
sweetness usually triggers salivation and hunger." So for some,
even if you chew sugarless gum or drink a diet soda, it might
actually make fasting harder.
The
popular concept of clean fasting doesn't necessarily have a strong
scientific rationale.The important thing is that in clinical research
studies, even when people consume a small number of calories,
flavored water, broth, or other artificially sweetened, calorie-free
beverages while fasting, intermittent fasting for periods of 16 or
more hours has been shown to have measurable health benefits.
If
you're feeling great intermittent fasting and sipping on coffee with
a little cream and stevia, chewing gum, or drinking sugar-free
beverages, then I say that's a win! But if you're not feeling great
or achieving the weight-loss results you want, it's worth trying
clean fasting.
Click here to have a handy little sheet to keep on your phone or print off.
I do want to mention I only do the 16:8, I have read that its the best for women. If you decide you want to do longer times please consult with your dr!
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