Are you curious about the pros and cons of dirty and ? And which one is more effective (especially for )?
has been around for centuries and is a powerful way to lose while cleansing your body. But there are different ways to fast, and knowing which one is the best and right for you can be confusing.
That’s where and come in. In this article, we’ll compare the two types to decide which will work best for you. We’ll also discuss the benefits and cons of each type of and how to get started.
Read on to learn more about and !
The Difference Between Clean and
There are two types of : clean and dirty. is when you only consume water and avoid all food and drink. On the other hand, is when you consume -free liquids such as tea, , and sparkling water. In terms of , both types of are effective.
However, is more effective because it makes your body burn through stored fat more quickly. And has additional enhanced health benefits like autophagy.
Additionally, helps to reset your appetite, making it easier to stick to a healthy in the long term.
However, (also called ) may be more sustainable for most people, as it doesn’t require such strict adherence. And you can still lose with without being so hungry and miserable the entire time.
Ultimately, the type of best for you will depend on your individual goals and preferences.
. creamers purists are very strict with only drinking water during their periods. But for most, it’s too hard going without any beverages such as , tea, sparkling water, and
Technically you’re not even supposed to chew sugar-free gum while intermittent fasting. It’s believed by purists that an can still activate .
Lemon water or aren’t even allowed during a . Any xenobiotic that is foreign to the body can technically break your .
Yet, with a , you can still get results without making yourself miserable the entire fast. Now let’s look into the benefits of …
, whether clean or dirty, will still give you plenty of health benefits. A pure water fast with will provide you with the best overall results since you’ll only be drinking water.
But a , for many, makes it easier to get through your and will still produce many results you’d get with a .
A “50- rule” allows some leeway when . This will enable you to add a small amount of -free or to your .
If it makes it easier to keep , you’ll get better results in the long run, as opposed to if you stopped altogether or shortened your fast because it was too hard.
Here are the benefits you can expect from:
: If losing is your main goal with , you’ll get results with clean and . is primarily achieved with , macronutrient regulation, and .
With clean and , you’ll be keeping your to a near zero the entire time, promoting and fat loss. You’ll also be improving and resistance with . This is key to lowering your and body fat.
Mental Clarity: You’ll get more mental clarity and focus with by giving your digestive system a rest and balancing out your hormones. and spikes can mess with your mental state causing you to feel more brain fog.
After eating something, your blood moves towards your gut to aid digestion, which takes away from your brain. Also, if your gut is busy digesting food, it’ll free up energy for mental clarity and focus.
Energy Boost: Many mistake that they’ll have decreased energy levels from since they won’t eat any food. The truth is, your body won’t be going through the spikes, which then cause an energy crash. Instead, your body is now burning through your liver glycogen for fuel in the form of ketones.
These ketones fuel your brain and your body giving you an energy boost. That’s another reason to add C8-MCTs to your coffee during your fast. Your liver quickly converts them into ketones, helping flip the “metabolic switch” for .
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Gut Health: Giving your digestive system a break with will allow time for your gut to heal and strengthen. When you’re constantly eating, your gut doesn’t have a chance to recover as it’s busy digesting your food.
Your good bacteria will also increase, improving the overall gut microbiome (5). 70% of your immune system is in your gut, so you’ll also have strengthened your body’s defenses (6).
Anti-aging: One of the reasons it helps with anti-aging is by regulating your hormones. When you’re constantly eating, your and are spiking, leading to an early onset of diabetes and other age-related diseases.
But by , you’re allowing your hormones to balance out and lowering the risk of these age-related diseases. Keeping your low and stable is the key to healthy aging.
The more and spikes you put your body through, the faster it’ll cause it to age. Elevated is directly linked to your tissues aging faster, so it’s key to regulating your .
Lastly, helps fight aging by reducing inflammation in the body. 8). Cytokines are inflammatory markers that can increase when you’re constantly eating. helps to reduce inflammation by decreasing the number of cytokines in your system (
Can you losewith ?
The good news is you can still get great results with intermittent fasting works for losing weight is calorie reduction. So if is your goal, then you’ll get results since you’ll still be reducing calories even with .. One of the reasons why
also works for since it promotes burning body fat stores for fuel. During your , you’ll be keeping any calories, sugars, and carbohydrates to a bare minimum, even with .
Keeping your and levels at their lowest point possible is the key to . So this leaves room to have a bare minimum amount of calories when practicing , and you can still lose .
Then if you work out while , you can get even better results. For example, if you’re in a , your body will burn through glycogen stores and then your body fat. So if you exercise during your fast, you’ll start burning even more fat than you usually would.
So yes, you can have doing a . Just be sure to limit your number of calories, sugars, and bad carbohydrates the rest of the day too.
Many make the mistake of eating whatever they want during their eating window. But you can quickly go off the rails and end up undoing all the progress you’ve made during your .
The biggest disadvantage of is the decrease in autophagy. Autophagy helps fight aging by clearing out old problematic cells and improving your cells’ ability to regenerate.
When you’re constantly eating, your cells are in a fed state where they don’t need to regenerate as they’re getting energy from food.
But when you fast, your cells go into autophagy which is a starved state where they start to regenerate and repair themselves (9). This is one of the reasons has been shown to reverse signs of aging.
experts agree that a pure water fast is necessary to maximize autophagy. About 18 hours into your fast, autophagy starts to kick in.
Most aren’t that long to begin with, and consuming anything other than water during your fast can turn off (or at the very least decrease) autophagy.
Exercise is one of the best ways to increase autophagy (10)… This is another reason to consider working out during your . Even if you’re doing a , you may still be able to increase autophagy by exercising when you’re despite not doing a 100% pure water fast.
Which type of should you do?
If you’re looking to maximize your results, a strict and pure water fast is best.
You’ll be guaranteed to lose the most since you know nothing other than water has entered your body during your . You’ll also have more autophagy, especially when doing a more extended fast of 18+ hours.
But you can lose with if that’s your goal. isn’t like an on/off light switch, and there is some gray area in between. Your body will still be burning fat, and you’ll still be cutting calories doing .
Some and green tea can even accelerate fat loss. Both contain caffeine which is a natural thermogenic that boosts your metabolism (11). They also contain antioxidants and polyphenols, which are beneficial to slow aging. beverages such as
You can even add some C8-MCTs to your to encourage your body to start burning through your fat stores for fuel. Your body makes ketones from your fat when it runs out of food. C8-MCTs are quickly converted to ketones in your liver, helping to flip the “metabolic switch” to start burning your body fat for fuel.
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The best even in a . method is the one you can keep doing without breaking it. Most people prefer because it’s a lot easier to make it through your fast by allowing some non- beverages like and green tea. But I would stay away from having
Sure, a 100% pure water fast will surely give you the best results possible. But if a pure water fast is too hard for you, then what’s the point of suffering and making yourself miserable? In my experience, it’s only a matter of time before you give up altogether.
But if you can stick with the , then you’ll clearly get better results in the long run. You’ll still be able to lose and get a lot of the benefits of while making it more sustainable in the long run.
Creating a lifestyle around will be much easier with . And you’ll still end up winning and getting results in the long run. But if you have the strength and determination for a pure water , you’ll know you’ll get the maximum benefits possible.
Josh holds a Bachelor’s degree in Exercise Physiology and Nutrition Science. He’s a Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association and he’s a Certified Personal Trainer (CPT) by American Council on Exercise. He’s worked as a Strength and Conditioning Coach at the high school and college levels. He has over 15 years of experience as a personal trainer and nutrition coach. He is also the author of The Flat Belly Formula. He strives to bring inspiration and results for people to live healthier lives through smart diet and exercise.