Intermittent fasting is a popular weight loss method, but it comes with many misconceptions. The online chatter and public worry about its potential disadvantages can be confusing. Is it truly unsafe? Is it just another health fad? Discover five debunked myths and helpful tips.
Myth 1 — Fasting Affects Your Sex Hormones
Many people think that intermittent fasting can throw hormones like testosterone and estrogen out of whack. However, that’s untrue. A study of 90 obese adults found that restricting eating windows did not negatively affect their sex hormones. It may even have positive effects on people with polycystic ovary syndrome. Another study found that intermittent fasting provides promising results in improving reproductive health and fertility in women.
Start with shorter fasting windows and gradually increase if comfortable. If you have a hormonal imbalance, talk to your doctor first before fasting to ensure it’s safe for you.
Myth 2 — It Is Unsafe for Everyone
Studies show intermittent fasting is generally safe for healthy adults, but expect to experience mild side effects like dizziness and weakness. Note that fasting isn’t for everyone. Some people may require medical supervision, including pregnant or breastfeeding women, children, people with a history of eating disorders and individuals with chronic conditions.
If you experience extreme dizziness, fatigue, headache or any other persistent symptom, stop and seek medical advice.
Myth 3 — You’ll Lose Muscle Instead of Fat
This is a common concern for those looking to improve their body composition. However, this is generally untrue. During fasting, your body shifts from using glucose for energy to burning stored fat. Muscle loss is more likely if you’re not consuming enough protein or have a low calorie intake during your eating windows. Adequate protein intake and resistance exercise can help lower the odds of muscle mass loss.
Eat protein-rich foods like eggs, seafood, chicken and beans, and pair your fasting efforts with strength training to support muscle maintenance and growth.
Myth 4 — It Slows Down Circulation
You may imagine your body slows down during a fast, thinking your heart rate will drop too low or blood flow will become less efficient. The truth is intermittent fasting can do the opposite. It may improve your vascular function and reduce inflammation.
However, be careful about fasting for prolonged periods. Doing such can increase your risk of dehydration, hypercoagulability and deep vein thrombosis (DVT), which causes a clot to form in the deep vein of the leg, arm or pelvis. If you have DVT, ask your doctor if intermittent fasting is safe for you. They may recommend alternative diets.
Myth 5 — You Can Eat Anything During Eating Windows
Many people think intermittent fasting provides the freedom to indulge during eating windows. While it allows for flexibility in when you eat, it doesn’t give you a free pass to eat whatever you want. Eat a balance of lean protein, vegetables, healthy fats, whole grains, fruits and healthy carbohydrates to prevent nutritional imbalance.
You can indulge occasionally, but be sure to eat slowly and mindfully until you’re satisfied. Eat only when you’re genuinely hungry.
Practice Intermittent Fasting With Caution
Fasting isn’t necessarily as harmful as some people think, but it’s not a one-size-fits-all solution. Always approach it with a focus on your overall wellness, not on the number on the scale. Consult your doctor first if you have health conditions before starting fasting.