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Let's be honest: the word "fasting" does not exactly conjure up delicious thoughts and positive vibes. For many people, this probably evokes images of starvation and deprivation and scolds their stomachs.
Yet, intermittent fasting has so swept over time that many people are amazed at how strict and programmed diets have helped them lose weight and improve their health. So, there must be some good in the health and weight loss mode, right?
Charlie Seltzer, MD, weight loss specialist physician and certified personal trainer, points out that what most people are currently doing is not a "real" fast (in other words, do not eat only one meal a day or nothing at all per day). Instead, it is intermittent fasting (duh), which means that they take a food approach of limiting calorie consumption to a certain time slot each day, for example, between 11 am and 11 am 19 hours. (So, you fast for 16 hours, a.k.a. a 16: 8 diet).
The logic of periodic fasting as a weight loss approach: "Since you need a caloric deficit to lose weight, eating inside a window allows you to eat more easily and consume the calories than you have designated, "says Dr. Seltzer.
Intermittent fasting also has benefits beyond weight loss, says Dr. Seltzer. It works with the lifestyle of many people, allowing them to skip meals during the day when they are busy or they are not very hungry and they could otherwise eat without obligation. In addition, following a 5: 2 fasting schedule can even improve your heart health. Fasting can lower blood pressure and bad cholesterol, according to Cleveland HeartLab.
"True fasting has many health benefits, other than those associated with caloric restriction," says Dr. Seltzer. "It can cause something called cellular autophagy, where our cells eat themselves [to destroy damaged cells and make way for new, healthy ones]. "
That said, intermittent fasting should not be attempted without some thought as to whether it is really a good idea for your personality and your lifestyle – and not just because it might be hard to get stuck. but because it could be downright bad for some groups of people.
Professional Dietitian Barbie Balls Barbie Balls Longevity Nutrition says that people who should not consider intermittent fasting are:
- People with diabetes or other metabolic disorders
- People who take medications that require food
- Anyone with a history of eating disorders
- Pregnant women or trying to conceive
- Children and adolescents
But honestly, anyone who needs a consistent and healthy calorie ration throughout the day to be healthy (physically * and * emotionally!) Is not the ideal candidate to try intermittent fasting . If you are not sure of your position, it is always wise to talk to a health professional first.
If you are a healthy adult and you think you are trying to do it yourself, there are eight shortcomings, side effects, and immediate warnings about intermittent fasting.
1. You could feel a lot more hungry.
Surprise, surprise: Not eating for 16 hours a day can give you a fierce hunger, at least during a period of adjustment.
In theory, says Dr. Seltzer, an intense hunger should not occur during intermittent fasting according to a plan such as the 16: 8 method; if you are fasting properly with protein at the end of the day, you should not be hungry in the morning. (Your appetite will only come later the next day.)
In reality, it may take some time to get used to it. "The main worry is to cause binge eating, because you are so hungry that you eat 5,000 calories. [and going way over your daily amount]Explains Dr. Seltzer.
In other words, only eating in a short window does not constitute a free pass to set up the camp at the all-you-can-eat buffet for eight hours, which would defeat the purpose of the fast. And this can be a huge challenge for many people who have the habit of eating a lot more regularly and who may not be totally in tune with the hunger signals of their body.
2. You may feel sick or tired in the morning, especially if you train as soon as possible.
Committed for your 6h training? Intermittent fasting may not be a good choice. "I think it's a terrible idea to exercise on an empty stomach," says Boules. "We benefit from a little glucose before and after protein."
If you want to experiment with periods of fasting and workouts, talk to a sports nutritionist or a doctor to evaluate your training program and your level of rigor. For example, you may well be fasting for a specific amount of time on days when you do not exercise. But if, for example, you train for an endurance event, you must feed your body constantly and accumulate substantial calories rather than trying to force yourself to fast in your routine while your workout is imposing on you. already a lot.
And even if you are do not A morning practitioner who does not eat before, say, at noon, when you have the habit of getting up and having breakfast at 8 o'clock in the morning, may cause you a stomach ache. In turn, you may feel clueless, a little stunned, or nauseous when you get used to the new schedule.
3. Fasting diets are rigid and rule-based.
Drs Seltzer and Boules both describe intermittent fasting as highly individualized, which means that it may work well for some people and become a total disaster for others depending on a number of factors. related to lifestyle.
Balls says that people who "love the rules" could react to the restrictive calorie window of the diet. But for others, like people who travel five days a week and frequently change their time zone or schedule, the diet will be more stressful than losing weight or other potential health benefits. If the idea of looking at the time to get permission to eat seems unattractive to you, sit down this one.
4. He does not always play well with other diets.
Balls says that intermittent fasting is often combined with other restrictive diets, like keto, that can cause twice as much trouble if any of these approaches or God forbid both– not suitable for you.
Adopt a diet that means you can only eat lean protein and vegetables between 1 pm and 9 pm Every day does not exactly give you the chance to win popularity competitions with your friends and family (not to mention the mental fatigue associated with occasional jumps in meal planning), notes Boules.
But, your food choices belong to you and if you are ready for the challenge of navigating an intense and strict eating routine and your personal life, it's up to you.
5. You can cope with low blood sugar.
This is why people with diabetes should avoid fasting. Hypoglycemia or hypoglycemia are side effects of diabetes and insulin, but can also happen to non-diabetics (if you suffer from a thyroid disease, for example) .
Not eating enough and skipping meals are common triggers for hypoglycemia. Thus, "people who are prone to hypoglycaemia may experience dizziness, nausea, or tremors," Dr. Seltzer warns.
According to the National Institute of Diabetes and Digestive and Kidney Disease, the other symptoms of mild to moderate hypoglycemia are: headache, blurred vision, sweating, fatigue and pallor.
6. The search is minimal.
Look, we all know that the internet is full of so-called health claims made by "experts" on the best diets. And although the field of research on intermittent fasting is not empty, Boules is reluctant to follow suit based on what she has seen so far.
"Despite a barrage of articles, citing studies, solid evidence to support intermittent fasting as a superior way of eating is not there yet," she says.
What studies does Boules refer to? Well, most of the most convincing have been done on rodents. Human studies have not shown the same field of evidence.
Some examples: A 2018 study published in Nutrition and healthy aging showed weight loss results after 12 weeks of intermittent fasting 16: 8 – but the size of the sample was only 23 people. A study in 2017 JAMA Internal Medicine showed that a group of 100 fasting participants lost more weight over a 12-month period than a group that did not diet, but no more than a group that reduced the number of calories in general.
It remains to be debated whether fasting is responsible for health benefits or whether it is simply a reduction in calories.
That does not mean that better, more conclusive research will not be already become available, but as Boules says, we still have a way to go before we understand everything about intermittent fasting.
7. It does not help you create good eating habits.
Although Boules admits that intermittent fasting can be a great strategy for fighting late-night unhurried snacks, it can work quite well. against be careful, too. Rather than asking if you are really hungry or not, you just eat at the clock.
"I encourage my clients to [evaluate their hunger] on a daily basis and act accordingly, "she says. "Every day is different for sleep, exercise, stress, hormones and schedules, which affects the appetite. This is one of the many reasons why I do not think it's healthy to apply "rules" to your food philosophy. "
8. You can go too far.
Even in diets, moderation is the key; no diet is sustainable if you are unable to adapt to your lifestyle as needed. For example, Dr. Seltzer repeats that many athletes need a morning meal and find better results when they eat before training. Keeping to a strict intermittent fasting schedule in this example prevents it.
Boules agrees: "I [have seen] people who consume only water before a difficult morning workout and for several hours after that, it's just not a good idea. "
In the end, if you do not really know how to feel intermittent fasting, do not hesitate to talk to a pro, such as a dietician or a doctor you trust.
At the end of the day, if you are a healthy adult, intermittent fasting will probably not cause any damage (even if it does not suit you personally). Drs Seltzer and Boules both recognize the control they teach, although they remain undecided about whether potential side effects outweigh the benefits.
"Please, understand that it will not work for everyone and is not necessary for good health," said Boules. "While I'm looking at the research and I'm going to be the owner if I'm wrong, I think it's still another example of a fashionable approach to well-being."
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