![]() ![]() However, most experts agree that the negligible number of calories in drinks like black coffee and herbal teas won’t break your fast ( 8).Īlthough intermittent fasting has been linked to a number of health benefits, it’s important to know that intermittent fasting is unnecessary to improve health. The only way to ensure that you’re in a fasted state is to take in zero calories during your fasting window. If you’re interested in intermittent fasting, it’s best to choose a method that has research backing its effectiveness over dirty fasting, such as time-restricted eating - where you consume all of your calories within a specific timeframe ( 7).įor example, some people may choose to eat within a 6- or 8-hour window and fast for the remaining 16–18 hours. ![]() For this reason, dirty fasting may not have the same effects as “clean” fasting. The only way to ensure you’re in a fasted state is to abstain from all calories during a fasting window. Summaryĭirty fasting is technically a modified type of fasting. It’s likely that people who practice dirty fasting may not technically be in a fasted state during fasting windows, especially if they’re consuming more calories than they realize. Similarly, dirty fasting should be considered a modified type of fasting.Īgain, there’s no research specifically on dirty fasting. This means that it may not have the same effects as traditional fasting methods that involve zero calorie intake during fasting periods. However, this practice is different than other types of intermittent fasting, which include complete calorie restriction during fasting periods ( 6). Modified alternate-day fasting, which involves calorie intake during fasting windows, has been linked to some health benefits, including weight loss and reduced inflammatory markers, blood pressure, and cholesterol. However, drinking coffee with cream, milk, sweetener, or other calorie-containing beverages may break a fast. Most experts agree that although taking in zero calories is the only way a person can be sure they’re truly in a fasted state, zero-calorie beverages like black coffee aren’t likely to break a fast. While consuming a splash of milk in coffee or a cup of bone broth isn’t the same as having a full meal, technically, you’re not fasting if you’re taking in calories, no matter whether it’s a small number. There’s no evidence that dirty fasting is as effective as traditional fasting methods - which involve complete calorie restriction during fasting periods - for promoting these potential benefits. It’s an important process that’s necessary for maintaining healthy cellular function and preventing disease. However, some people use intermittent fasting for the other benefits that fasting offers, including promoting autophagy, reducing insulin resistance and blood sugar levels, and more ( 4, 5).Īutophagy is a process that involves the programmed “cleaning” of cells. This is simply because you’re likely consuming far fewer calories when dirty fasting than you would during a typical day of eating without time restrictions. This differs from traditional or “clean” fasting, a method in which you don’t consume any calories during fasting windows.ĭirty fasting is technically modified fasting, meaning that you consume a small number of calories during fasting windows.Īlthough you’re still consuming some calories, any sort of calorie restriction will result in health benefits.įor example, if weight loss is your goal, dirty fasting can promote fat loss. Summaryĭirty fasting is a term for consuming a small number of calories during a fasting window. On the other hand, people who practice traditional methods of fasting, or “clean” fasting, don’t consume any calories during fasting windows.Īn exception to this is modified alternate-day fasting, in which you consume a small number of calories, typically 500 or so, on “fasting” days ( 3).Īdvocates of dirty fasting suggest that having a small number of calories doesn’t technically “break” a fast and that this method of fasting makes it easier to maintain a fasting regimen. This may include some milk and sweetener in their coffee or a cup of bone broth.Īgain, there’s no set definition of dirty fasting, so some people may consume many more calories during a dirty fast, while others may consume fewer. People who practice dirty fasting will typically consume up to 100 calories during their fasting window. This differs from traditional fasting or “clean” fasting, which restricts all foods and calorie-containing beverages. There’s no research on this practice or how it compares with “clean” fasting.ĭirty fasting is a term used to describe consuming some calories during a fasting window. Before diving into what dirty fasting is, it’s important to note that the term isn’t used in the medical community. ![]()
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