Intermittent Fasting is a dieting trend that’s been gaining popularity over the past few years. It’s a strict eating routine that involves eating a small amount of food every few hours throughout the day, with the intent of curbing hunger and increasing energy. The diet can be a great way for anyone to lose weight, because it’s a more natural and less restrictive eating strategy that doesn’t cause drastic changes in the body. Plus, the results tend to be relatively quick.
Intermittent fasting, or intermittent calorie restriction, is becoming a popular diet trend, but it’s not all it’s cracked up to be. Some people swear that intermittent fasting is the answer to all your weight loss and health problems, while others claim that it’s not as healthy as it’s cracked up to be. What is the truth behind intermittent fasting and what are the side effects of intermittent fasting?
Intermittent Fasting (IF) is a popular way to lose weight. Sounds reasonable, right? It’s a strategy that involves eating in a certain way for a certain period of time. For example, you might have one meal per day, and eat clean intermittent fasting (CIF) for 3 days, or eat a normal diet for one day and a calorie restricted diet for 3 days. The idea is that you need to be in a state of fasting for a few days to get all the benefits of fasting, then you can eat normally for the rest of the time.. Read more about side effects of intermittent fasting 16/8 and let us know what you think.
Updated 16. June 2021, based on a medical opinion from
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What is your primary health objective?
Do you want to give intermittent fasting a shot? You’re not the only one who feels this way. Intermittent fasting has rapidly become one of the most popular and successful methods for losing weight and improving health conditions including type 2 diabetes, high blood pressure, and metabolic syndrome.
Fasting, like many other lifestyle practices, may have negative side effects for certain individuals. This article discusses what side effects you may experience and how to prevent them.
We’ll also discuss individuals who aren’t physically fit enough to run quickly. Continue reading to find out which category you belong to.
What is intermittent fasting, and how does it work?
Intermittent fasting (less than 24 hours of fasting), short-term fasting (less than 36 hours of fasting), and long-term fasting are all types of intermittent fasting (more than 36 hours of fasting).
More information about intermittent fasting may be found in our initial guide on intermittent fasting.
Possible fasting adverse effects and how to prevent them
Intermittent fasting is generally tolerated well by most individuals. Mild side effects, on the other hand, are frequent, particularly at the start of therapy. Mild symptoms are to be anticipated while fasting, but severe or debilitating symptoms are unusual and signal that the fast should be broken right away. Fortunately, these instances are very uncommon.
It’s also crucial to prepare ahead and think about how you’ll respond if you have negative affects while fasting. Knowledge is a powerful tool! To improve your chances of success, prepare yourself.
The most frequent adverse effect of malnutrition is hunger. It’s crucial to realize that hunger is usually harmless and may be ignored.
Many people believe that hunger comes and goes in waves, and that if you ignore it, it will go away. Others feel that being distracted is beneficial. A stroll, a chat, or a mental activity (like a job assignment, a puzzle, or a game) may all be beneficial. Others have discovered that soda water, hot water with lemon, or salt water may help them feel less hungry.
The essential thing is that you get used to being hungry and recognize that it is a natural state. So there are no shocks, plan ahead of time how you will respond to this often terrible sensation.
During Lent, some individuals feel a bit run down. This may imply lowering the intensity and/or length of your exercises, but it should not prevent you from exercising.
This, however, may be an issue for those who work in physically demanding professions. Drinking enough water and eating enough salt are two strategies to avoid feeling weak.
Although moderate weakness is common, you should not feel very weak or have trouble walking or standing. In this situation, you should break your fast and seek medical advice.
Dizziness and headaches
Mild headaches or dizziness, like weakness, are quite frequent and may be avoided by increasing fluid and salt consumption.
Extreme, incapacitating headaches or severe dizziness, on the other hand, are unusual and signal that it is time to break the fast.
During Lent, some people may feel less spiritually acute, but this should not lead to complete misunderstanding. In this situation, you should break your fast and seek medical advice. Many individuals, on the other hand, feel more cognitively aware when they fast and reach a deeper state of ketosis. It may be worthwhile to try it out and see how you respond.
If you eat less, you should have fewer bowel motions. Irregular bowel movements are a common side effect of fasting and do not indicate constipation.
You’re probably not constipated if you’re not bloated, unpleasant, or needing to strain to empty your bowels. If you’re experiencing these symptoms, consider increasing your hydration intake or taking magnesium supplements.
Fasting may help alleviate the symptoms of heartburn in some individuals. In certain cases, it may aggravate the symptoms. Experimenting with fasting will once again assist you figure out how you react.
Blood sugar levels are too high.
Fasting may help regulate blood sugar levels in general, however some people’s blood sugar levels rise in the morning.
The phenomenon is known as the twilight phenomena. After a lengthy period of rest, the liver releases glucose into the circulation in response to signals that the body needs more energy.
People on a low-carb diet with high blood sugar levels while fasting typically discover that their blood sugar levels are greatest after waking up (nearly always less than 120 mg/dL) and then return to normal during the day.
As we explain in our Dawn effect guide, a little increase in fasting blood glucose should not be reason for worry, particularly if it occurs exclusively during fasting. If blood sugar levels consistently surpass 130, however, a doctor should be contacted.
Hypoglycemia without the use of glucose-lowering medications is uncommon.
Hypoglycemia may be present if a person feels increased perspiration, weakness, nausea, or dizziness, although it is unlikely. When this happens, it’s a good idea to check blood sugar levels if it’s safe to do so. If this is not the case, you should immediately break your fast and seek medical advice.
Renewal syndrome is a condition that occurs when a person’
This is an uncommon but severe disease that may develop in individuals who are underweight or malnourished after a lengthy period of fasting. During meals, some individuals may suffer potentially catastrophic fluctuations in fluid and electrolytes.
Most people who practice intermittent fasting never have to deal with this issue. Fasting is not advised for individuals who are underweight or malnourished for this reason.
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What is your primary health objective?
Who doesn’t want to observe a fast?
Intermittent fasting is not recommended for the following people:
- Anyone who is underweight or malnourished: Fasting may deprive individuals who are underweight or malnourished of vital nutrients and energy.
- Fasting may lead to a relapse into disordered eating behavior in those with a history of eating disorders (such as anorexia or bulimia).
- Children and teenagers: Children and adolescents have higher development requirements and therefore need a steady supply of food and energy. We advise overweight and obese children and adolescents to try to eat healthily without going hungry.
- Women who are pregnant or nursing: Pregnancy and breastfeeding increase the mother’s metabolic and nutritional requirements, and hunger may cause these needs to be unmet.
- Fasting may cause ovulation to be irregular or halt, decreasing the odds of pregnancy in women who are trying to conceive.
- Those who believe that fasting promotes hunger and overeating: While some individuals have no need to starve themselves, they discover that doing so improves their chances of overeating, choosing carbohydrate-rich meals, or consuming more calories than normal. They should avoid fasting since this reduces the advantages of fasting.
Who need special assistance?
Fasting may be possible for people in the following groups, but they should seek the advice of an experienced health expert to ensure their safety. Check out our clinician map if you need assistance locating a competent clinician.
- Patients on diabetic medication: Blood glucose levels may be dangerously low while fasting in people with type 1 or type 2 diabetes who are on blood glucose-lowering medicines such insulin and sulfonylurea derivatives. Both long-term and short-term fasting are affected by this.
These individuals may still speed, but they must be carefully instructed and supervised by a trained expert. You may use this resource to assist physicians start and maintain a fasting diet safely.
- Those who take blood pressure medication: Although the effect of fasting on blood pressure is much smaller than the effect on blood sugar, some people may find that their blood pressure gets too low during fasting. This is more of a problem with long fasts, but it can also occur with short fasts. Close supervision by a physician is recommended.
- Taking the additional medications: When taken on an empty stomach, certain medications, such as aspirin, ibuprofen, and other NSAIDs, metformin, beta blockers, and others, may induce indigestion.
If you’re fasting, it doesn’t imply you should stop taking your medicines entirely. It’s important to talk to your doctor about whether you’re taking your medications on a regular basis, missing them, or taking them at a different time.
- People with severe medical problems: Serious medical diseases affecting the liver, kidneys, heart, or other organs may make it difficult to fast properly. Anyone suffering from one of these diseases must first get authorization from their physician.
What is the best way to break a fast?
It’s possible that how you break your fast is just as crucial as the fast itself.
There are just a few factors to consider when it comes to food restriction (less than 24 hours of fasting) and short-term fasting (less than 36 hours):
- When you break your fast, be sure you have control over what you eat. You don’t want to be hungry and go searching for healthy food only to find pizza, bagels, and doughnuts at a business meeting.
- Don’t make up for the calories you’ve lost. Remember that one of the advantages of eating for a short period of time is the natural calorie decrease. As though you were fasting, eat your regular meals.
- The sole exception to rule #2 is that if you want to meet your daily objectives, you may need to add a bit extra protein to your meals. This is particularly true for those who only eat once a day (OMAD). See our guide for additional information on protein requirements: How much protein should I consume on a daily basis?
Fasting for an extended period of time (greater than 36 hours) may need extra care to avoid adverse effects including bloating, heartburn, or diarrhea. The following suggestions may assist to reduce these dangers:
- It’s much more essential for lengthier fasts to be able to choose when and what to eat to break your fast. Don’t let him catch you off guard!
- Instead of a big dinner, start with a snack. Start with bone broth, a small snack, or a low-carb soup. For your first meal, avoid anything overly substantial.
- You may have your first meal two to three hours after the snack. This should, once again, be a simple task. Sauces that are thick or complicated should be avoided. A quarter of an avocado, plain boiled egg whites (no more than a palmful), low-carb veggies cooked in butter or olive oil, and a tiny quantity of plain boiled egg whites (no more than a palmful).
Allowing for a transition day is critical when fasting for an extended period of time. A five-day fast, for example, is a six-day regimen that comprises five days of fasting and one day of transition. You may resume your regular meals on the seventh day. See our guide to fasting injuries for more details.
Intermittent fasting is a popular diet technique that involves fasting for a period of time and then consuming a specific amount of calories each day.. Read more about side effects of intermittent fasting female and let us know what you think.
Frequently Asked Questions
What are the negative effects of intermittent fasting?
Intermittent fasting is a form of dieting that involves restricting your food intake to an 8-hour window each day. It has been shown to have some benefits, but it can also lead to negative effects such as decreased mood and increased anxiety.
Can intermittent fasting make you sick?
Intermittent fasting is a diet that involves fasting for part of the day and eating normally during the rest of it. It has been shown to have many health benefits, but it can also make you sick if you do not follow it properly.
How long do the side effects of intermittent fasting last?
The side effects of intermittent fasting can last anywhere from a few days to a week.
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