5 Reasons You Must Clean Fast

When my friend Tiffany introduced me to Intermittent Fasting, I had not heard of the “clean fast.” I had no idea how to fast and thought you didn’t have solid food until a specific time. I was running a lot at the time and figured I needed at least to have cream in my coffee and my pre-workout drink to maintain my stamina during my workouts. But I found fasting incredibly difficult and was starving by 9am. I messaged my friend, and she sent me the link to Gin Stephens’ book, Delay Don’t Deny. It was here that I learned about the clean fast. Not only was I able to workout in a fasted state, but while I was clean fasting, I wasn’t hungry at all!

But what exactly does "clean fast" mean, and why is it important? Here are five compelling reasons why sticking to clean fasting practices—by consuming only black coffee, plain water, plain sparkling water, or non-flavored tea—can make your fasting period more effective.

Maintain Low Insulin Levels

One of the primary goals of intermittent fasting is to keep insulin levels low during the fasting window. Insulin is a hormone that helps regulate blood sugar levels and plays a role in fat storage. Consuming anything that contains calories or flavoring, including cream or flavored beverages, can spike insulin levels and interfere with the benefits of fasting. Even zero-calorie drinks are off-limits!

Sticking to black coffee, plain water, plain sparkling water, or non-flavored tea ensures that your insulin levels remain stable. These options do not trigger insulin secretion, helping your body stay in a fasted state and continue to burn fat efficiently.

Support Metabolic Benefits

When you clean fast, you allow your body to fully enter a state of ketosis, using stored fat for energy instead of glucose. Drinking black coffee, water, or non-flavored tea helps your body maintain this fat-burning state. Flavored beverages or those with added sugars can disrupt this process, leading to less effective fasting and potentially slowing down your metabolism.

Reduces Hunger and Cravings

Maintaining a clean fast can also help control hunger and cravings. Black coffee and herbal teas can suppress appetite, making it easier to stick to your fasting window. The absence of added sugars or cream reduces the likelihood of experiencing spikes and crashes in blood sugar levels, which can lead to cravings and discomfort.

Enhances Autophagy

Autophagy is a crucial process during fasting where your body cleans out damaged cells and regenerates new ones. To fully activate autophagy, it's essential to maintain a fasting state. Consuming anything that might trigger an insulin response can interfere with this process. By drinking only black coffee, plain water, or non-flavored tea, you support autophagy and enhance the health benefits of fasting.

Simplifies Your Fasting Routine

Sticking to a clean fast simplifies your fasting routine and makes it easier to adhere to. When you only consume black coffee, plain water, plain sparkling water, or non-flavored tea, you avoid the complexity of calculating calorie and sugar content. This simplicity reduces the chances of making mistakes and helps you stay on track with your fasting goals.

Ditch the Cream In Your Coffee

Cream in the coffee is one of the most difficult things for people to give up when they start “clean fasting.” You can do it though, I know you can!!

Here are a few tips:

Start Gradually: If you're accustomed to adding cream to your coffee, start by reducing the amount slowly. This gradual approach can help your taste buds adjust and make the transition easier.

Experiment with Flavors: Try adding a splash of cinnamon or a drop of vanilla extract to your black coffee for a flavor boost without adding calories. These can enhance the taste and make the transition to black coffee more enjoyable.

Choose High-Quality Coffee: Investing in high-quality coffee beans can make a significant difference in taste. A well-roasted coffee can be rich and smooth on its own, making it easier to enjoy without cream.

I hope this helps you understand why clean fasting is so important on your fasting journey! And yes, drink black coffee but feel free to enjoy your favorite latte during your eating window!

Let me know if you have any fasting questions below.

Happy Fasting,

Courtney