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Clean Fasting vs Dirty Fasting



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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