An Intro to Dirty Intermittent Fasting in Under 10 Minutes

An Intro To Dirty Intermittent Fasting In Under 10 Minutes

An Intro to Dirty Intermittent Fasting in Under 10 Minutes

Before we get into what Dirty Intermittent Fasting is, it’s important to understand what is intermittent fasting. 


Intermittent fasting (IF) is a sort of eating routine in which food is either partially or entirely restrained for a duration of time before being allowed to eat for a certain amount of time. 


Samantha Cassetty, M.S., RD, nutrition and wellness expert and co-author of Sugar Shock, says to “think of fasting as a different metabolic state, rather than just the absence of food or drinks. So, in this alternate metabolic state, your body does a better job of clearing damaged cells, responding to stress, and suppressing inflammation. “


Now, what exactly would be a “dirty fast”? Dirty fasting is technically a modified form of fasting where you can consume a small number of calories during fasting windows. It is when you can eat any food and beverage that has fewer than 50 calories during your fast. For instance, adding creamer to your coffee is considered dirty fasting.


Are There Any Guidelines for Dirty Fasting?

While each fast has its series of rules, dirty fasting is not as common as regular fasting, the restrictions might have different alterations, and there are diverse techniques for completing it. The following are among the most typical dirty fasting activities that need to be taken into account:


It’s fine to eat or drink during fasting times as long as it’s under 100 calories.

Some artificial sweeteners are permitted by some, while others advise against them due to their tendency to raise insulin levels.


During fasting, some ingest high-protein foods. As per a nutrient journal, “a higher protein content has been demonstrated to be more successful in not activating metabolic processes inside the body that detect the nutrient availability.”


What are the Benefits and Drawbacks of Dirty Fasting?

Mascha Davis M.P.H., RDN, registered dietitian nutritionist, and author of Eat Your Vitamins says to think of dirty fasting as more of an extreme caloric reduction. She points out that caloric reduction can lead to weight loss, but this type of weight loss is often short term and unsustainable. In some cases, it can be harmful. In another research, Davis has shown that fasting can have negative effects on women’s hormone levels and is not appropriate for certain other groups. 


Since it limits foods to calorie counts, the dirty intermittent fasting method is ineffective. But if you’re still having problems fasting for a longer length of time,  then give it a try using a dirty fat fasting strategy, which analyses food depending on insulin levels.

There are a few ways to approach “dirty” fasting: 


A calorie perspective

A calorie perspective is the “dirty” fasting type, as it suggests anything less than 100 calories will not break the fast. This isn’t discriminatory against the types of calories consumed. It means anything, from fat to protein to sugar. 


An insulin perspective

Anything that doesn’t cause the fat-storing hormone insulin to rise during fasting is called insulin perspective. This is also called “clean” fasting. Pure fat is the only macronutrient that doesn’t raise insulin. This also means that following this type of protocol can allow you to have any pure fat such as butter, oil, etc.


Meals for a Dirty Fasting

This is an idea for a day utilizing the intermittent fasting 16:8 technique with dirty fasting:

10 am: 2 scrambled eggs, 1 piece of sprouted whole-grain toast, and 1 grapefruit

12 pm: 1 cup lentil soup, 1 cup spinach salad, and 1 medium apple

2 pm: 1 cup carrot sticks + ¼ cup hummus

5 pm: Tofu and veggie stir-fry with 1 cup brown rice

6 pm to 10am – FAST

8 pm: 1 cup bone broth (40 calories)

8 am: 1 cup tea with 1 tablespoon almond creamer (45 calories)


Clean Fasting vs. Dirty Fasting – Which Is Better?

Clean fasting or dirty fasting depends on what results you are looking at. So, if you can fast for a longer period, go for clean fasting. Beginners should start with smaller fasting windows to build tolerance. One could begin with a modest span of 12 hours and gradually enlarge that. The highest time limit is 18 hours. One could also select dirty fasting when your main aim is weight reduction and you aren’t eager for other perks of intermittent fasting.




 How many calories can I have in dirty fasting?

During dirty fasting, you can intake up to 100 calories during your fasting period. But depending on what you eat, it may nullify weight loss results.


Does coffee break intermittent fasting?

Yes, if coffee with milk and zero-calorie sweeteners is consumed it will break your fast but there is an alternative where you can consume black coffee without sweeteners.


Should I try dirty fasting?

If you’re interested in trying dirty intermittent fasting, stick to the methods which are beneficial and also time-restricted feeding. But initially take a consultation with a medical professional or nutritionist.


What are the beverages dirty intermittent fasting allows? 

These are few examples:

2 tablespoons of cream: 30 calories/ 0.8 grams of carbohydrate/ 0.6 grams of protein/ 11.0 grams of fat.

2 tablespoons of whole milk: 18.3 calories/ 1.6 grams of carbohydrates/ 1.0 grams of protein/ 1.0 grams of fat.

2 tablespoons of almond milk: 5 calories/ 0.2 grams of carbohydrates/ 0.1 grams of protein/ 0.4 grams of fat.


What should I eat during dirty fasting? 


Here are a few foods that are under 100 calories each:

  • Almonds in a Bunch
  • Strawberries (one cup)
  • Raisin Bread Slice
  • Oatmeal (½ cup)



Dirty fasting includes consuming a small number of calories during fasting windows. It also suggests that this method makes fasting regimens easier. To acquire the most minerals, vitamins, fiber, antioxidants, and nutrients, eat a variety of veggies, fruit, as well as other complete foods daily. If you find that dirty fasting is a healthy option for your diet and lifestyle, it could be the right approach for you.





Snehal Joshi

Snehal is a Certified Nutrition Coach by National Academy of Sports Medicine. She is writing about her persuits of Nutrition Science since last 4 years.

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