11 Myths About Intermittent Fasting for Weight Loss With Diabetes

by Healthful Vitality · Published February 6, 2023 · Updated July 22, 2024

Healthful Vitality | 02/06/2023 | 11 Myths About Intermittent Fasting for Weight Loss With Diabetes.

Being obese or overweight is not good, but being obese when living with diabetes is harmful. Those living with obesity struggle to control their blood sugar. Moreover, studies show that weight loss can significantly lower blood sugar levels. Not only that, weight loss may even help achieve diabetes remission in some instances. This article presents 11 myths about Intermittent Fasting for Weight Loss With Diabetes.

Additionally, weight loss will make it easy to engage in physical activities and stay active. Weight loss may also help reduce the risk of chronic diabetes complications. In addition, it may help prevent neuropathies, cardiovascular issues, and much more.

Most people understand the benefits of weight loss when living with diabetes. However, they do not start their weight loss journey due to a lack of sufficient knowledge or misunderstandings.

Intermittent fasting, or abstaining from all food and high-calorie beverages, is an effective approach to promote weight loss. It is also can be beneficial for people with diabetes.

So, let’s examine some common myths surrounding intermittent fasting. Debunking these myths will help you in many ways, as you will be more confident in starting your weight loss journey through intermittent fasting.

11 Myths About Intermittent Fasting for Weight Loss With Diabetes

Myth 1: Intermittent fasting is not safe for weight loss with diabetes

Intermittent fasting is a popular method for weight loss, but some people with diabetes may have concerns about its safety. However, there isn’t any evidence that intermittent fasting is unsafe for people with diabetes. In fact, some studies have shown that intermittent fasting can improve blood sugar control and lead to weight loss in people with type 2 diabetes.

One concern is that intermittent fasting may cause blood sugar levels to drop too low, especially in people who are taking medication to lower their blood sugar. However, studies have shown that blood sugar levels generally remain stable during intermittent fasting and that the body adapts to changes in eating patterns.

Additionally, people with diabetes who are considering intermittent fasting should work closely with their healthcare provider to monitor their blood sugar levels and adjust their medication as needed.

Another concern is that intermittent fasting may lead to overeating or binge eating during the non-fasting periods. However, studies have shown that most people who practice intermittent fasting find that they eat less overall and that their cravings decrease. Additionally, some people with diabetes may find that intermittent fasting helps them to manage their cravings better and to make healthier food choices.

Perhaps the only group that would be extra cautious are those on insulin. However, it is worth understanding that insulin-taking timings and dosages must be corrected when practicing intermittent fasting.

Myth 2: Intermittent fasting works perfectly for all types of diabetes

People with type 2 diabetes and prediabetes may have some benefits from intermittent fasting. The diet may help with overweight, glucose intolerance, hypertension, cholesterol level, and dyslipidemia. Some people may even achieve diabetes remission with the help of intermittent fasting.

Experience with intermittent fasting shows that within a month, people experienced significant improvement in blood glucose levels, and most are able to reduce the number of medications.

If practiced consistently and for long enough, this dietary pattern may help reduce BMI, waist circumference, and HbA1C. As a result, most can expect to lose 10% or more body weight within six months.

Recently a large study found that intermittent fasting can help achieve diabetes remission for at least one year.

In 2021 a pilot study reported promising results showing that intermittent fasting reduces the risks of excess body weight, diabetes, and heart disease. However, more research is needed to say this for sure.

Unlike people with type 2 diabetes, patients with type 1 diabetes should not attempt intermittent fasting as it increases the risk of severe hypoglycemia.

Therefore, the myth of intermittent fasting works perfectly for all types of diabetes is the second myth of the 11 myths about intermittent fasting for weight loss with diabetes.

Myth 3: One shouldn’t change their diet during the fasting period

One myth about intermittent fasting is that one should not change their dietary choices while practicing this weight loss method. However, this is not true.

In fact, making healthy dietary choices is essential to achieving successful weight loss and improving overall health, whether you are practicing intermittent fasting or not.

Intermittent fasting is a flexible approach to eating that can be adapted to fit any dietary needs or preferences. For example, some people may choose to eat a high-protein diet during their non-fasting periods, while others may choose to eat a diet that is high in fruits and vegetables. The key is finding a dietary pattern that works for you and is sustainable over the long term.

Additionally, it is important to note that intermittent fasting does not provide a “free pass” to eat unhealthy foods during non-fasting periods. Eating a diet high in processed foods and added sugars can lead to weight gain, poor blood sugar control, and other health problems.

Therefore, it is important to make healthy dietary choices, regardless of whether you are practicing intermittent fasting or not. Intermittent fasting can be a tool to help you achieve your weight loss goals, but it should be combined with healthy eating habits to be the most effective.

Myth 4: Obese and diabetics cannot eat chocolate when on intermittent fasting

Another myth about diabetes and weight loss is that if you are obese and have diabetes, you cannot eat chocolate. This is not true. Chocolate can be enjoyed as part of a balanced diet and in moderation, even for people with diabetes and obesity.

Chocolate is a high-calorie food; it is important to pay attention to portion sizes when consuming it. However, it is also a good source of antioxidants and flavonoids, both of which can boost cardiovascular health. Dark chocolate, in particular, is higher in cocoa solids and lower in sugar, which can make it a better option for people with diabetes.

Not all chocolates are created equal, and some varieties contain high amounts of added sugar, which can contribute to weight gain and poor blood sugar control. Therefore, when choosing chocolate, it is important to read the nutrition labels and look for options that are lower in added sugars and higher in cocoa solids.

Additionally, it is important to remember that chocolate should be enjoyed as a treat, not as a replacement for healthy food choices.

In conclusion, people with diabetes and obesity can enjoy chocolate as part of a balanced diet, but one should consume it in moderation and with attention to portion sizes. Choosing dark chocolate with higher cocoa solids and lower added sugar can be beneficial. Therefore, this is the fourth myth of 11 myths about intermittent fasting for weight loss with diabetes.

Myth 5: A person with diabetes cannot fast for 16 hours

A myth that surrounds diabetes is that people with diabetes cannot fast for 16 hours or more. However, this is not entirely true, as fasting for 16 hours or more, also known as time-restricted eating or intermittent fasting, is safe for people with diabetes with proper management.

People with diabetes need to work closely with their healthcare provider to monitor their blood sugar levels and adjust their medication as needed when starting an intermittent fasting protocol. It is also crucial for people with diabetes to pay close attention to their body’s signals and to stop fasting if they feel unwell or experience low blood sugar.

Additionally, people with diabetes must make healthy food choices during their non-fasting periods. Eating a diet high in fruits, vegetables, whole grains, lean protein, and healthy fats can help improve blood sugar control and promote weight loss. Furthermore, it is essential to consult with a healthcare professional before making any changes to diet and lifestyle.

In conclusion, fasting for 16 hours or more is safe for people with diabetes, but do it with proper planning and understanding. In addition, it is important to monitor blood sugar levels and adjust medication as needed, pay close attention to the body’s signals, and make healthy food choices during non-fasting periods to achieve the best results.

Myth 6: One cannot drink alcohol in the intermittent fasting regimen

Most people with diabetes can safely drink alcohol in moderation. It’s best to avoid drinking more than 3-4 days per week. Alcohol drinking frequency is associated with diabetes development and diabetes-related complications.

Moreover, excessive alcohol consumption is often associated with increased body fat levels. But findings show that this is not typical for moderate drinkers.

While fasting, a person should avoid all foods and beverages, including alcohol, as it is calories-dense. At the same time, it is acceptable in moderation during your eating period.

In addition, some studies found that moderate drinking of alcohol with meals is associated with a lower risk of type 2 diabetes.

If you count calories, better options include dry wine and hard spirits. You can sip these drinks on their own or mix them with soda water. To avoid calorie intake, do not drink cocktails and sweeter wines.

Also, it is necessary to keep in mind that alcohol may stimulate overeating, which can gradually lead to weight gain.

Myth 7: Intermittent fasting is a fad diet

Intermittent fasting is a pattern of eating that has gained popularity in recent years as a method for weight loss and improved overall health. However, some people may consider it a fad diet, a temporary weight loss solution that promises quick results but does not provide long-term benefits. This is a myth.

Intermittent fasting is not a diet in the traditional sense, as it does not dictate what foods to eat or avoid. Instead, it focuses on when to eat by limiting the time window during which you consume calories. This approach to eating has been shown to have many health benefits, including weight loss, improved blood sugar control, and reduced risk of chronic diseases.

Moreover, unlike fad diets, which often involve restrictive eating patterns that are difficult to sustain over the long term, intermittent fasting can be customized to fit individual needs and lifestyles. It is a flexible approach that one can easily adapt to fit any dietary needs or preferences. Additionally, observations show that it is highly effective in the long term, with studies showing that people who practice intermittent fasting are able to maintain weight loss over time.

In conclusion, Intermittent fasting is not a fad diet; it is a scientifically supported and flexible approach to eating that can help with weight loss and improve overall health. It is not restrictive, easy to adjust to individual needs and lifestyles, and effective in the long term.

Myth 8: Intermittent fasting can cause inflammation

Inflammation in the body contributes to the development of type 2 diabetes. Obviously, an anti-inflammatory diet and exercise can help treat diabetes. A number of people believe intermittent fasting may cause additional inflammation and worsen diabetes.

Let us calm you down. Recent findings show that intermittent fasting reduces inflammation. However, it raises the levels of galectin-3, a protein tied to inflammatory responses. People who fasted for some weeks demonstrated higher levels of galectin-3.

At the same time, fasting affects monocytes, the cells that cause inflammation. The diet reduces the release of these pro-inflammatory cells in blood circulation. A study found that monocytes went into sleep mode during fasting and were less inflammatory.

A person should add more anti-inflammatory foods. They include tomatoes, olive oil, green leafy vegetables, nuts fatty fish, and fruits. And it is important to avoid foods that cause inflammation, such as refined carbohydrates, French fries, soda, red meat, and processed meat like hot dogs and sausages.

Myth 9: Intermittent fasting does not improve cholesterol levels

The American Heart Association states that diabetes lowers HDL or good cholesterol levels and raises triglycerides and LDL or bad cholesterol levels. Obesity or being overweight has similar effects.

If you have been diagnosed with diabetes, you know that monitoring your blood glucose level is very important. But controlling cholesterol levels is also essential.

Intermittent fasting affects cholesterol levels as it changes metabolism from glucose to ketones. When this happens, your body starts using lipids more efficiently. As a result, they move to the liver and transform into ketones.

This process may increase HDL and decrease LDL levels, which has a positive effect on your organism. Reducing weight also has a favorable influence on cholesterol levels. If you reduce weight, your cholesterol levels are likely to improve.

Some findings show that 6-week intermittent fasting decreased total cholesterol levels between 6-21 %. At the same time, lowering LDL by about 10-30 % and triglycerides by between 15-40 %.

Myth 10: Losing weight will cure my diabetes

If you are overweight, weight loss will definitely have a positive impact on your blood glucose profile. In addition, it will help improve your health. Some studies suggest that weight loss through intermittent fasting may even cause diabetes remission or reversal.

However, remission or reversal does not mean a cure. Instead, it means that if you do not continue to make efforts, diabetes may return. Hence, it is vital to understand that remission and cure are two different concepts. Additionally, intermittent fasting means you will be less dependent on medications to control your diabetes.

Losing 5 % of your baseline weight may help you control your blood glucose levels by improving insulin resistance. The scientists found that the more weight you lose on intermittent fasting, the greater the likelihood of diabetes remission. To see more improvements, one should aim to drop 10-15 % of the body weight

Further, it is worth noticing that intermittent fasting can reverse type 2 diabetes but not type 1 diabetes, which is an autoimmune disease.

Myth 11: While fasting, one should abstain from food, and that’s it

If you have diabetes and are thinking of trying intermittent fasting, you should make some adjustments to your life.

First of all, talk with your practitioner about adjusting your medication. You may need to change your diabetes treatment because fasting may affect your blood glucose levels.

A person should monitor glucose levels frequently. A long fasting period can lower glucose, and it may be dangerous.

Also, it is necessary to pay attention to energy levels. Food restrictions may make you feel tired. This may be more common in the first days of a diet.

A person with diabetes will still need to be careful with the intake of carbs. Simple carbs consumed in large amounts during the eating window can increase blood sugar sharply. Therefore, during the eating window, avoiding starchy carbohydrates on the plate and consuming more vegetables and proteins is necessary.

And most importantly, one should break the fast immediately if experiencing extreme fatigue, dizziness, nausea, and other unpleasant states. Therefore, while fasting, one should abstain from food, and that’s it is the last myth we consider of the 11 myths about intermittent fasting for weight loss with diabetes.

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