Fasting is when we limit the amount of food consumed in a certain time period. Fasts can last one day or just a few hours. The most popular are 12-, 10-, and even 8-hour fasts, with the 16-hour fast being the most popular, following the 16:8 principle. This means you eat nothing between 8 p.m. and 12 p.m., and then try to eat as normally as possible between 8 p.m. and 11 p.m.

The first day of such a diet is the toughest, but the body adjusts to the new routine after 3 to 5 days. So, it's crucial to hold out on the first day; it gets easier afterward.

And these types of fasts are what we call dirty fasts.

Research shows that clean fasting is beneficial for heart and cardiovascular health, helps regulate blood pressure and sugar levels, and aids in weight loss.

Dirty fasting involves more complex processes. Insulin levels drop, while the hormones glucagon and epinephrine increase, triggering the release of fat cells. Some of these fats go to the liver, where they are converted into ketones, which become the brain's energy source instead of glucose, its usual fuel.

How dirty fasting works isn't entirely clear yet, but it operates differently in every body. Many believe that dirty fasting has many undiscovered benefits, yet the lack of data hampers full comprehension of all processes taking place during fasting.

One thing is clear… Clean fasting can last only one day, while dirty fasting requires you to persist for at least 3 days. You must be very mindful of counting calories, ensure your food is vitamin-rich, packed with minerals, micronutrients, and most importantly, diverse. If you adhere to all these qualities, then dirty fasting is certainly more beneficial than clean fasting.