Coach❤️Theah: What Is “Dirty Fasting” – And Should You Try It?

Fasting—especially intermittent fasting—has gained traction as one of the most effective ways to support a healthy weight and overall wellness. From digestion and metabolism to brain health and immunity, fasting has a surprising number of potential benefits.

But what if the idea of “not eating anything at all” feels a little too strict?

Enter dirty fasting—a more relaxed and flexible take on intermittent fasting that might make fasting feel a lot more doable.

Let’s dive in…

🔄 Dirty Fasting vs. Clean Fasting: What’s the Difference?

Clean fasting is the traditional method: You consume zero calories during your fasting window—just water, black coffee, or plain tea. This strict approach helps your body enter ketosis, regulate blood sugar, and maximize detoxification.

Dirty fasting, on the other hand, allows you to consume a small number of calories—typically under 100—during your fasting period. This might include:

• A splash of almond milk in coffee

• A small piece of fruit

• Bone broth

• A little yogurt or protein powder

It’s called “dirty” because technically, it breaks the fast. But is that always a bad thing? Let’s break it down.

✅ Pros of Dirty Fasting

While research is limited, dirty fasting may still offer many of the benefits associated with traditional fasting:

• Supports mindful eating – When you know you only “get” a small number of calories, you’ll likely choose more intentionally.

• Helps with weight management – You’re still likely to consume fewer calories overall.

• May improve digestion and reduce bloating

• Supports blood sugar regulation

• Fights inflammation

• Can ease you into ketosis (especially if you’re low-carb overall)

• Helps reduce fatigue and prevent burnout from strict fasting routines

For many people, dirty fasting makes fasting sustainable, which is what matters most in the long run.

⚠️

Cons to Keep in Mind

Dirty fasting isn’t magic—it comes with some potential drawbacks if not done mindfully:

• You might eat more than you think – Going over the 100-calorie mark can disrupt fasting benefits.

• May prevent ketosis – If that’s your goal, even small snacks could slow it down.

• Risk of blood sugar spikes – Especially if you choose processed or sugary foods.

• Could trigger overeating later – Some people feel hungrier or “justify” poor food choices during their eating window.

The key? Quality over quantity.

🧠 Should You Try Dirty Fasting?

If you:

• Struggle to fast for 15+ hours with just water,

• Have issues with blood sugar crashes,

• Or live a highly active lifestyle that needs a bit more fuel,

Dirty fasting might be your stepping stone into a more sustainable fasting routine.

On the flip side, dirty fasting might not be ideal if you're managing diabetes, pregnant, breastfeeding, or on medications. Always talk with your healthcare provider first.

🥣 What Can You Eat While Dirty Fasting?

Stick to simple, clean, and anti-inflammatory options under 100 calories:

• Bone broth

• Herbal teas

• Coffee with a splash of cream or half & half or MCT oil

• A boiled egg or scrambled eggs in butter

• Cottage cheese with a few berries

• Plain Greek yogurt (a spoon or two)

During your eating window, focus on whole, nutrient-dense, alkaline-promoting foods, like:

🥦 Non-starchy veggies – Broccoli, leafy greens, mushrooms🍓 Fresh fruits – Berries, kiwi, citrus🐟 Lean protein – Wild-caught fish, grass-fed beef, eggs🥑 Healthy fats – Olive oil, avocado, nuts, seeds🧄 Antioxidant-rich herbs and spices🥬 Fermented foods – Yogurt, kefir, sauerkraut

These foods not only support weight loss but also tackle inflammation, cravings, and gut health.

❌ What to Avoid (Even During Dirty Fasting)

Try not to “break your fast” with:

• Sugary drinks or sodas (even diet versions with artificial sweeteners)

• Processed meats, fast food, or fried snacks

• Candy, desserts, sugary granola bars

• Refined carbs like white bread or cereals

Stay hydrated, choose wisely, and remember—fasting is a tool, not a punishment.

🧘‍♀️ Final Thoughts from Coach❤️Theah

Dirty fasting might not be textbook-perfect, but it’s realistic and approachable—which makes it powerful. If strict fasting has felt overwhelming, this flexible method might just be the breakthrough you need.

At the end of the day, whether you’re “clean” or “dirty” fasting, the real magic happens when you combine it with clean eating and a positive mindset.

✨ Progress over perfection—every time.

Want support with your fasting or clean eating journey? Let’s talk! Drop me a message or follow along for more tips, recipes, and wellness inspo.

— Coach❤️Theah

#CoachTheah

Disclaimer: This is not designed for the diagnosis, treatment, or prevention of diseases, and it should not be considered a substitute for seeking medical treatment or professional guidance. Before initiating any nutrition or physical activity program, it is essential to consult with your physician. The reader assumes sole responsibility for using this program, and the author bears no responsibility or liability for any harm or injury that may arise from the application of the information provided.

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