Understanding the Downsides of Intermittent Fasting | VLCC
Weight Loss
The Disadvantages and Health Risks of Intermittent Fasting
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VLCC
Jul 8, 2024·2 min read
Intermittent fasting (IF) is a trending weight loss diet plan that includes an eating pattern that alternates between long hours of fasting, followed by a high protein-low-carb meal. Unlike the more traditional diets which only focus on calorie control, intermittent focuses on what time to eat!
There are a couple of popular types of IF, which include -
Time-Restricted Feeding (TRF)
Alternate-Day Fasting (ADF)
Periodic Fasting
While many people turn to IF for its potential health benefits, including rapid weight loss, reduced insulin resistance, and decreased oxidative stress, it's important to understand the potential disadvantages and health risks associated with this eating pattern.
Does intermittent fasting harm the body?
Despite the popularity of intermittent fasting, it can have several side effects and risks for everyone. Here are the most common side effects of IF experienced by people:
Hunger and Cravings from Intermittent Fasting
One of the most immediate side effects of intermittent fasting is sudden hunger pangs. The sharp reduction in calorie intake during the fasting periods can lead to intense hunger and cravings, especially when first starting the regimen.
While some people do adapt over time, others may find the constant hunger difficult to manage, potentially leading to overeating during eating windows.
Headaches and dizziness due to prolonged fasting
As the body adjusts to a new eating pattern, headaches and lightheadedness are common, particularly in the initial days of fasting. These symptoms can be attributed to low blood sugar levels and dehydration, both of which can occur when meals and fluids are restricted.
Digestive Issues from Intermittent Fasting
Intermittent fasting disrupts the normal digestive processes. It can lead to issues such as indigestion, diarrhoea, nausea, and bloating. These digestive problems can result from irregular eating patterns and the body's adaptation to extended periods without food.
Fatigue due to Intermittent Fasting
Fatigue is a common complaint among those who practice intermittent fasting. Reduced caloric intake can lead to decreased energy levels, making it difficult to perform daily activities or engage in physical exercise. It can be extremely risky for individuals with low blood pressure, especially if they are coupling their IF with intense workouts.
Intermittent fasting can affect sleep patterns, especially if fasting periods extend close to bedtime. Some people report difficulties falling asleep or staying asleep, which can further contribute to fatigue and overall reduced well-being.
Dehydration from Intermittent Fasting
Reduced fluid intake during fasting periods can lead to dehydration. At the same time, not having enough roughage to hold the water due to fasting can lead to rapid fluid loss, leading to improper hydration and electrolyte disbalance.
It's crucial to drink enough water and consume appropriate amounts of electrolytes during eating to avoid dehydration, which can cause headaches, brain fog, dizziness, constipation, and other health issues.
Malnutrition from Intermittent Fasting
Incorrect or extreme fasting practices can result in malnutrition. It's essential to maintain a balanced intake of essential nutrients during eating periods. Not following a proper, well-rounded diet plan laid out by the dietician can lead to deficiencies in vitamins, minerals, and other vital nutrients, negatively impacting overall health.
Can intermittent fasting change basal metabolism rate (BMR)?
Intermittent fasting does not directly slow the metabolism down. Short-term fasting may maintain or even increase the metabolic rate due to the release of norepinephrine, which helps fat loss.
However, the long-term effects of intermittent fasting on basal metabolic rate (BMR) are not yet documented and require further research. Restricting calorie consumption for long periods, if not properly managed, eventually reduces the basal metabolic rate over the next couple of months.
Low BMR can lead to slower breakdown of carbohydrates and stored fats and higher rates of fat storage. It can eventually lead to fat gain and weight gain.
Why Do People Fall Sick from Intermittent Fasting?
Feeling unwell during intermittent fasting is often linked to gastric reflux, inadequate nutrition, and hydration. Proper hydration and balanced meals rich in nutrients are crucial to preventing sickness.
When the body is deprived of essential nutrients, it can lead to various health issues, including weakened immunity, fatigue, and impaired cognitive function. Ensuring that fasting periods are followed by nutrient-dense meals can help mitigate these risks.
Weight gain and intermittent fasting
While intermittent fasting is often associated with weight loss, it can also lead to weight gain if not managed properly. Overeating during eating windows or consuming low-nutrient, high-calorie foods can throw the benefits of fasting out of the window and result in quick weight gain.
Additionally, the cycle of fasting and feasting can upset the normal hunger cues, leading to overeating and weight gain over time.
Sustaining Weight Loss After Intermittent Fasting
Maintaining weight loss after intermittent fasting requires a commitment to a healthy lifestyle, which includes a balanced diet and regular physical activity. While intermittent fasting can be a helpful tool for weight management, consistency in healthy eating habits and exercise is crucial for long-term success. Relying solely on intermittent fasting without addressing overall lifestyle changes may not yield sustainable results.
Engaging in intermittent fasting without the guidance of an expert dietician is not advisable. If you want to lose weight, you may benefit from choosing low-risk diet plans that control the total number of calories consumed while adhering to the recommended daily allowance (RDA) of vitamins, minerals, essential fatty acids, and fiber.
Health Risks of Intermittent Fasting
Intermittent fasting is not suitable for everyone, and certain individuals should completely avoid it. People with specific health conditions, such as heart disease, diabetes, or cancer, may face increased health risks when practicing intermittent fasting.
For example, those with a history of heart disease may experience increased cardiovascular risk due to the potential for blood sugar fluctuations and stress on the body. It's imperative to consult with a healthcare professional before starting any fasting regimen, especially for individuals with preexisting health conditions.
Should You Try Intermittent Fasting?
Intermittent fasting, while popular and beneficial for many, carries potential disadvantages and health risks that you should always consider. Increased hunger, headaches, digestive issues, fatigue, bad breath, sleep disturbances, dehydration, and malnutrition are some of the common side effects. Additionally, the potential effect on metabolic rate and the risk of weight gain should be considered before embarking on this journey of IF.
For those with certain health conditions such as low blood pressure, hypothyroidism, diabetes, and IBS, intermittent fasting may pose significant risks, underscoring the importance of personalised guidance from healthcare professionals.
Ultimately, listening to your body and ensuring a balanced, nutrient-rich diet while eating is crucial for minimising the risks and maximising the benefits of intermittent fasting.
What Can Work Better than Intermittent Fasting?
A proper, personalised diet chart as per your nutrient and caloric requirements and biochemistry parameters can help you lose weight better and faster than intermittent fasting. Moreover, a holistic approach towards complete well-being and weight loss can help you feel healthier and look younger.
Pro-Metabiome is one such holistic wellness plan that identifies the gaps in your current health and wellness plan. Doctors assess your overall blood and biochemistry test results and monitor your blood pressure, blood glucose, and hormone levels. Create a well-rounded health and weight loss plan that considers your age, lifestyle, food preferences, and personal choices.
