11 Myths About Intermittent Fasting (And The Real Truth)
Healthful Vitality | 01/24/2023 | 11 Myths About Intermittent Fasting (And The Real Truth).
Currently, intermittent fasting is one of the most popular eating practices. Studies estimate that 24 % of Americans have tried this diet.
What makes intermittent fasting so popular? Why do people tend to choose it? Are there some myths about intermittent fasting?
What is intermittent fasting, and how does it work?
Fasting means abstaining from food, which has been used throughout human history. The ancient people used to fast only because the food was often unavailable.
Today fasting exists in many religions, including Christianity, Buddhism, Hinduism, and Islam. People fast for several reasons. It may be due to religious beliefs or a desire to build self-discipline and health improvement.
Intermittent fasting means food consumption within a specific time period each day. Studies suggest many health benefits of such a dietary pattern, like it may help with weight loss and prevent metabolic and chronic health issues.
Most common schemes include: eating in an eight-hour window and fasting for the remaining sixteen hours; eating in a six-hour window and fasting for the rest of the day; eating in a four-hour window and fasting during the day.
Intermittent fasting triggers the process when the body cleans out dysfunctional cells and recycles them. It also promotes the regeneration of healthy cells and removes mutated cells and toxic proteins. Some research suggests that fasting regularly leads to the opportunity to reset the organism, and then we can run our body correctly.
Although the process of intermittent fasting is familiar enough, there are a lot of myths that surround this diet. It’s time to debunk some of the most common myths. The following are the 11 myths about intermittent fasting:
1. Myth that intermittent fasting is not safe
Human beings are used to fasting. Historians say it is a part of our nature and built into our biology.
Therefore, intermittent fasting is safe for most people. On the contrary, many health issues occur since people are munching most of the time.
The main side effect of fasting is hunger. As a result, a person may feel weak and find it difficult to concentrate. It is particularly unpleasant when your body adapts to a new eating schedule. Your organism requires some time, and this may only be temporary.
Some categories of people should avoid fasting. This is particularly important for children or teens under 18, women who are pregnant or breastfeeding, people with type 1 diabetes who take insulin, and those who have eating disorders.
2. Myth that intermittent fasting is only effective for weight loss
One of the myths about intermittent fasting is that intermittent fasting is only effective for weight loss. Intermittent fasting involves regular periods of minimal or no food consumption. Most people understand it as a weight loss strategy.
Intermittent fasting may reduce body weight by 3-8% over 3-24 weeks. This makes it very useful for people who want to lose their body weight fast. However, this does not imply that it does not have other health benefits.
Intermittent fasting is quite good for preventing a range of metabolic health disorders.
As this type of fasting changes gene expression related to longevity and immunity, it may increase life expectancy.
Also, this diet may improve insulin sensitivity and reduces oxidative stress, inflammation, and heart disease risk. The findings show that intermittent fasting reduces the risk of various diseases, including cancer, neurological disorders, and disorders of the circadian rhythm.
3. Myth that you can consume everything you want during the eating window
Again, one of the myths about intermittent fasting is that that you can consume everything you like during the eating window. Intermittent fasting is good in the way that there is not much learning involved. One does not need to make significant dietary changes during the eating window. Nonetheless, it does not mean that one should eat unhealthy foods.
One still needs to follow healthy dietary recommendations to gain maximum health benefits. Thus, one should limit the intake of saturated fats and reduce the intake of processed foods, carbs, sugary drinks, and so on.
Instead, during this eating period, eat lots of veggies, fruits, nuts, dairy products, lean meat, seafood, and so on. Also, limit your salt intake, and avoid drinking alcohol.
4. Myth that intermittent fasting complicates your life
Well, not at all. The whole essence of intermittent fasting is simplicity. It is among the most simple dietary pattern to follow. One does not need to spend time learning new cooking methods, not need to remember what to eat or what not, like in other popular diet forms.
If you have your eating window, enjoy your meal. If an eating window is over, put away your plate and have a cup of black coffee or sugar-free lemon tea. All you need is to find the right window for eating that works with your schedule.
Intermittent fasting gives you some freedom and flexibility to spend time for yourself. You spend fewer hours in the kitchen. You do not worry about your breakfast and save time in the evenings.
It is an ideal diet if you have a 9 to 5 job. Intermittent fasting increases focus and control as your body breaks from constantly digesting food. One of the benefits is that you will take your mind off eating. And you will not have boring snacks at the desk.
Intermittent fasting is a lifestyle, not a diet. It’s powerful, convenient, and flexible.
5. Myth that intermittent fasting is not suitable for people with diabetes
Intermittent fasting may be helpful for people with diabetes, especially those living with type 2 diabetes.
Type 2 diabetes means that a person suffers from chronically elevated blood sugar levels and decreased insulin sensitivity. This type of diabetes occurs due to genetics and lifestyle factors, including diet, exercise, stress, and environment.
Some findings show that intermittent fasting lowered insulin resistance in people with type 2 diabetes. And also, losing weight through fasting can lead to improvements in insulin sensitivity.
In addition, several studies show that intermittent fasting is an effective non-medicinal treatment option to reduce glucose levels, weight, and post-meal blood sugar levels.
However, when living with diabetes, avoid a strict form of intermittent fasting like 12:12. Instead, practice the 16:8 diet form. Eating too much food in a very short interval may not be suitable for those living with diabetes.
6. Myth that fasting causes changes in mood
Eating obviously affects your brain. For example, feeling hungry can lead to anger or irritability. However, these issues occur only during the initial or adaptation phase. However, once you get used to intermittent fasting, you may get rid of food addiction.
Surprisingly, intermittent fasting can be a natural support for people experiencing stress and depression, and it may help improve your mental health.
It is all about BDNF (brain-derived neurotrophic factor), a protein in the brain that contributes to brain cell survival, growth, and plasticity. Unfortunately, people with depression have less BDNF. However, intermittent fasting is an excellent way to increase BDNF levels.
Moreover, according to some findings, the 16/8 scheme of fasting caused a significant increase in the synthesis, modification, and regulation of BDNF.
There is another positive effect of intermittent fasting on the human brain. It deals with the production of ghrelin, a hormone of hunger. Increased ghrelin levels are associated with an elevated mood. This hormone is a natural anti-depressant.
Moreover, fasting has an indirect effect on your mood. Taking regular breaks from eating helps concentrate on the needs and reflect on the life experience. As a result, a person is less stressed and can strengthen inner balance.
And, of course, if you see that you achieve the desired result and lose some weight, your mood will definitely improve.
7. Myth that you shouldn’t drink water while fasting
Some fasting schemes involve both food and water restriction. Some dieticians actually claim that dry fasting is very useful for your health. But it is not so because fasting has a diuretic effect, and a no-water regime can cause dangerous dehydration. That’s why physicians insist on taking the necessary amount of water.
Water does not cause spikes in blood sugar and will not cause breakfast. Also, black coffee, tea, and sugar-free beverages are generally allowed if you are on intermittent fasting. Additionally, having non-sugary drinks when fasting may help maintain fluid and electrolyte balance.
One more reason to intake water is fasting headaches. When your body isn’t hydrated well enough, headaches may get worse. An electrolyte drink will help restore fluid and electrolyte balance quickly.
8. Myth that intermittent fasting is too restrictive
One of the common myths about intermittent fasting is that it is too restrictive. However, this is not true. There are many ways to practice intermittent fasting, and individuals can tailor it to their needs and preferences.
For example, one can readily get started with 12:12 intermittent fasting. It means one fast for 12 hours, and one can eat food for 12 hours. This is not challenging at all since one sleeps for 8 hours. Once comfortable, one may progress to more restrictive forms like 16:8.
But perhaps the most wonderful thing about intermittent fasting is the freedom to eat as usual during the eating window. One does not need to give up any food item. All one needs to do is eat healthy and nutrients dense food.
9. Myth that intermittent fasting may cause muscle wasting
Another myth about intermittent fasting is that it causes muscle wasting. However, this is not true. In fact, research suggests that intermittent fasting may even improve muscle mass and strength.
To increase muscle mass, one needs to consume proteins and engage in physical activity and resistance training. Therefore, intermittent fasting does not prevent muscle growth as long as the individual consumes enough protein and participates in weightlifting or resistance exercises.
Many extensive and reliable clinical studies confirm that intermittent fasting does not cause muscle wasting. One of the systemic reviews analyzing various studies found that there is sufficient evidence that intermittent fasting does not cause muscle loss.
Additionally, intermittent fasting may be quite good for cutting. That is when someone wants to reduce fat mass and still maintain or grow muscles. Finally, intermittent fasting may be an excellent way to get beach body fast.
10. Myth that intermittent fasting may cause anemia
Another myth about intermittent fasting is that it may cause anemia. Anemia is a condition characterized by low hemoglobin levels, a protein in red blood cells that carries oxygen throughout the body. However, no scientific evidence supports the claim that intermittent fasting causes anemia.
Intermittent fasting does not affect the production of red blood cells, which is necessary for maintaining healthy hemoglobin levels. However, iron is an essential mineral for producing hemoglobin, and it is important to ensure that the diet is rich in iron during intermittent fasting.
Therefore, iron-rich foods such as red meat, leafy greens, fortified cereals, beans, and lentils must be included in the diet. In addition, individuals with anemia or at risk of developing anemia may consider using iron, vitamin B12, and folate supplements.
11. Myth that intermittent fasting may cause hormonal issues
Intermittent fasting, or the practice of alternating periods of eating with periods of abstinence, has not been shown to cause hormonal issues in healthy individuals when done correctly.
In fact, intermittent fasting may prevent “cheat eating,” regularize eating, help normalize circadian rhythm, and improve hormonal health.
Some people may experience hormonal changes initially due to higher stress. Thus, some may experience changes in libido, menstrual cycle, and so on. However, these changes are temporary and transitionary. Once a person gets used to this new lifestyle, it may rather result in the normalization of hormone levels.
In fact, specific changes during the initial period only show that the new diet form is working. However, one should not be frightened by these body changes. It generally does not take long for the body to adapt. Most people will start experiencing the health benefits of intermittent fasting from the third week onward.
To sum up, intermittent fasting is a wonderful way to prevent chronic health disorders, slow down aging, prevent mitochondrial dysfunction, reduce stress, and boost hormonal and neural health. Moreover, practicing for a long may reduce the risk of even more severe health conditions like cardiovascular issues, depression, dementia, cancers, and more.
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