Risks of Intermittent Fasting That You Should Keep in Mind
Intermittent fasting is one of the most trendy diet plans today. This diet plan supports the benefits of proper food and supplements for men which are: weight loss, brain development, and other benefits. Here are the risks for intermittent fasting that you should watch out:
Intermittent Fasting Has Risk
Everybody really should have a talk with their doctor before they get into intermittent fasting. That’s especially true if you’re at high risk for health problems or complications — that is, if you’re over 65 and/or have a medical condition there.
Additionally, if you are on medicine, experts strongly recommends talking to your doctor, as dosing schedules are often designed around regular meal times. Ditto if your job involves operating heavy equipment or other activities that might endanger you or others if you experience lightheadedness or other side effects of low sugar in the blood.
Nonetheless, if you have higher caloric needs — that is, if you are underweight, younger than 18 or pregnant or breastfeeding, the other experts we consulted said you should stop fasting entirely. If you have diabetes, do avoid fasting as fasting could cause your blood sugar to drop to dangerously low levels.
If you are vulnerable to developing an eating disorder, you simply should not fast. Risk factors include having a family member with an eating disorder, perfectionism, impulsivity, and mood instability. Dietary restriction in people with these risk factors can cause eating disorders and studies have linked fasting with an increased risk of bulimia.
You Will Feel Hungry Frequently
During fasting times, you may hear your stomach grumbling, particularly if you’re used to constant grazing. The good news is, you can take active steps in keeping hunger under control.
Avoid looking at, tasting, or even thinking about food during the fasting times, which can cause the release of gastric acid into your stomach and make you feel hungry.
Experts recommend reading a book or engaging in some other mentally stimulating activity—so that you don’t sit in front of television thinking, ‘Oh I want something to eat.’ If you really need to fill your stomach, drink water, or simple iced tea or coffee.
Better still, completely avoid hunger pangs and take advantage of your meal time with a nutritionally balanced diet that includes foods that will keep you feeling full longer. That means focusing on high fiber, protein and healthy fats.
You Are Vulnerable to Overeat
Non-fasting days are not the days when you can actually splurge absolutely. Otherwise, you can end up with a net calorie surplus which leads to weight gain. Yet again, the challenge is that fasting will actually trigger binge eating. In a five-year study of 496 adolescent girls, binge-eating was highly predicted by the fasting— which the researchers described as not eating for a 24-hour weight control span. Additionally, a 2015 review found that fasting significantly increased stress hormone cortisol levels, which can lead to cravings. It does make sense. If you’re used to eating three meals… perhaps a snack in between, it’s a huge change when you’re doing intermittent fasting.
Dehydration is Always Possible
Intermittent fasting is sometimes associated with dehydration, because you may fail to drink when you don’t eat. Remember to pay particular attention to the thirsty signs of your body during times of fasting.
You Might Feel Exhausted
Feeling groggy is common, particularly as an intermittent fasting newbie. The body runs on less energy than normal, and since fasting can raise stress levels, it can also interfere with your sleep patterns. Consider meditating, or other behaviors that reduce stress. If you have a regular fitness routine, plan your workouts during periods of eating. This will not only help you conserve energy, but exercising while fasting could lead to low levels of blood sugar, the symptoms of which –such as dizziness and confusion–may increase your risk of injury.
Disturbed Mood Is Possible
The same biochemistry that controls mood also regulates appetite with nutrient intake influencing neurotransmitter production such as dopamine and serotonin, which play a role in anxiety and depression. Which means your appetite dysregulation can do the same to your mood. Stick to a nutritionally balanced, satiating diet during your feeding cycles again and remember to clock in enough sleep, which research has also related to mood.
Watch Out Your Alcohol Intake
It’s ok to imbibe during intermittent fasting but after fasting cycles not during or immediately. As you already have found out firsthand, if you drink on an empty stomach, you will get drunker faster.
That said, even if you restrict your drinking to eating hours, you displace the potential for adequate nutrition— which already restricts intermittent fasting—with alcohol. And if weight loss is your objective, low-nutrient, high-calorie alcohol is not our best choice.
Not Enough Studies With Its Long Term Effects
Of course, intermittent fasting studies so far show that it can help you lose weight for a few months— but we don’t have the long-term evidence to decide if you’re going to be able to hold it off years later, or if sustained intermittent fasting is even safe or healthy. Experts urge anyone who considers intermittent fasting to talk to their doctor, but particularly if they want to do it on a long-term basis to make sure that is their best option.