{"id":69058,"date":"2022-06-17T07:09:00","date_gmt":"2022-06-17T11:09:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=69058"},"modified":"2022-06-22T10:23:43","modified_gmt":"2022-06-22T14:23:43","slug":"gin-stephens-clean-fast","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/gin-stephens-clean-fast\/","title":{"rendered":"Gin Stephens: Clean Fast Guidelines"},"content":{"rendered":"\n

What is a clean fast? What foods do you need to avoid on a clean fast?<\/p>\n\n\n\n

To fast cleanly means to eat nothing that hinders the insulin-curbing and fat-burning effects of fasting. Depending on your health and fitness goals (fat-burning, muscle building, or general health), you may have more or less leeway in terms of what you can eat. <\/p>\n\n\n\n

In this article, we\u2019ll explain the \u201cclean fast\u201d\u2014Gin Stephens\u2019s approach to fasting\u2014and her \u201cdelay, don\u2019t deny\u201d approach to feasting. <\/p>\n\n\n\n\n\n\n\n

Fast Cleanly by Avoiding Foods or Flavors<\/strong><\/h2>\n\n\n\n

According to Gin Stephens, clean fast provides three benefits: insulin regulation, ketosis, and autophagy<\/em>:<\/p>\n\n\n\n

#1: Regulate your insulin.<\/strong> Since insulin prevents effective fat burning, you\u2019ll want to avoid eating, period. Further, avoid consuming any flavors<\/em>\u2014sweetness, sourness, and umami flavors all activate the insulin response.  <\/p>\n\n\n\n

(Shortform note: While Stephens approves coffee for her clean fast, some studies indicate that coffee consumption may briefly increase insulin levels<\/a>. As such, abstaining from coffee could result in a cleaner fast than not doing so.)<\/p>\n\n\n\n

#2: Activate fat-burning. <\/strong>Fasting burns fat by activating ketosis\u2014using fat stores for fuel. Don\u2019t consume anything that gives your body an external source of fuel. <\/p>\n\n\n\n

(Shortform note: Healthline reports that if you want to activate ketosis, eat fewer carbohydrates<\/a>. Carbs convert directly into blood glucose, which your body will use for fuel. The fewer carbs you eat, the less glucose and glycogen you\u2019ll need to deplete each time you fast in order to reach ketosis.)<\/p>\n\n\n\n

#3: Activate autophagy. <\/strong>Many of fasting\u2019s benefits come from autophagy, so avoid eating anything, including vitamins and supplements. Research found that taking supplements<\/a> may reduce autophagy and increase insulin levels.  <\/p>\n\n\n\n

(Shortform note: While fasting is the main way to activate autophagy, you may also be able to do so by following the keto diet<\/a>. In short, keto involves eating minimal carbs and increasing your fat intake. This stimulates ketosis, during which autophagy ramps up\u2014so fasting combined with keto may be the best way to regularly benefit from autophagy.)<\/p>\n\n\n\n

Stephens provides the following breakdown of what you can and can\u2019t eat on a clean fast<\/strong>:<\/p>\n\n\n\n

Can Eat<\/strong><\/td>Unflavored water, black coffee, plain tea made from camellia sinensis<\/em>, mineral, sparkling, and seltzer waters, club soda, salt and electrolytes, doctor-approved medications<\/td>According to Stephens, bitter flavors from coffee or tea don\u2019t activate the insulin response. Nor do non-flavored beverages, salt, or medications.<\/td><\/tr>
Gray Area<\/strong><\/td>Peppermint oil, herbal teas, vitamins and supplements<\/td>These items may activate the insulin response. After adapting to IF, try them out one at a time.<\/td><\/tr>
Can\u2019t Eat<\/strong><\/td>Any food, flavored waters and drinks, diet sodas, coffee creamers or fatty add-ins, sweeteners (even if zero calorie), gum, mints, breath strips, workout supplements<\/td>All of these items activate the insulin response. There\u2019s no need to eat while fasting\u2014that\u2019s the point!<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

(Shortform note: While Stephens asserts that you\u2019ll only reap the full benefits of fasting by following her guidelines, other practitioners allow for some consumption during the fasting period. This is because different IFers have different goals: Martin Berkhan, author of The Leangains Method<\/em><\/a>, recommends taking BCAA supplements prior to exercise\u2014his goal is bodybuilding. To better understand how you should fast and feast, consider your own goals: Do you want to lose fat, gain muscle, or simply maintain good health<\/a>? Depending on the answer, you have more or less room to compromise with Stephens\u2019s relatively strict plan.) <\/p>\n\n\n\n

Feast on Quality Foods Plus Some Treats<\/strong><\/h3>\n\n\n\n

Stephens explains that when it\u2019s time to eat, you can eat whichever foods you want. She recommends following her \u201cdelay, don\u2019t deny\u201d principle and eating mainly quality foods.<\/p>\n\n\n\n