11 Myths About Intermittent Fasting for Weight Loss

Healthful Vitality | 06/06/2023 | 11 Myths About Intermittent Fasting for Weight Loss

The world is growing larger, not just in population but in size. More and more individuals are falling into the category of “overweight” or “obese” as if being pulled in by a gravitational force beyond their control. This article presents 11 myths about intermittent fasting for weight loss.

People struggle against a tide of unhealthy food options, sedentary lifestyles, and societal pressure to conform to a certain body type. It’s a heavy burden to bear, both literally and figuratively. But it’s not a hopeless situation.

With the right support and resources, individuals can break free from the cycle of obesity and reclaim their health and well-being.

And it is absolutely normal that many people are looking for weight loss methods. One simpler, but poorly understood weight loss method is intermittent fasting.

Here are the 11 myths about intermittent fasting for weight loss:

Myth 1: Intermittent fasting is an entirely new concept

Fasting is considered one of the oldest healing approaches in the world. Our prehistoric ancestors went days without food and remained healthy. The Greek scientist Hippocrates prescribed fasting for the improvement of cognitive abilities.

Fasting, including intermittent fasting, is practiced in many religions (Islam, Buddhism, Christianity) as a way to purify a human’s soul. People use it for both health-improving and religious purposes.

Traditionally, the indigenous population on the island of Okinawa maintains this type of eating regimen and has low rates of obesity as well as extreme longevity. However, scholars at the Okinawa Institute of Science and Technology and Kyoto University studied the locals’ eating habits. They found that fasting helps people lose weight, boosts human metabolic activity, and even helps reverse aging.

Myth 2: Intermittent fasting results in metabolism-related problems

Dieting reduces caloric intake and leads to elevated levels of ketone bodies during the fasting period. The body uses fatty acids and ketone bodies as fuel sources instead of glucose. It results in greater metabolic flexibility and efficiency of energy production and further weight loss.

That is why intermittent fasting may improve metabolism, and people who are on intermittent fasting start losing body weight.

Physiologically, calorie restriction may increase lifespan and improve tolerance to various metabolic stresses.

Proponents of intermittent fasting think that metabolic stress causes an immune response. Therefore, it may help repair cells and produce positive changes in the body, like weight and fat mass reduction.

Myth 3: There is not yet much evidence available about intermittent fasting and weight loss

Recently researchers carried out several thorough investigations concerning intermittent fasting to prove its efficiency.

Some findings show a person can lose between 7 and 11 pounds over 10 weeks of intermittent fasting. However, a systematic review shows that the diet resulted in weight loss, ranging from 1 % to 13 % of baseline body weight. Furthermore, these changes occurred in 2 to 26 weeks. Thus, those with higher BMI need to stick to intermittent fasting for longer. Fortunately, one can safely practice intermittent fasting for years.

Moreover, these clinical trials did not show any increase in appetite in the intermittent fasting during the eating window. Quite the opposite, the participants experienced significant decreases in leptin and adiponectin levels, the main hormones that regulate appetite and satiety.

Most of the weight loss with intermittent fasting is fat loss. Usually, people regained some weight when they returned to the regular eating model, although average body weight remained statistically significantly lower than baseline levels.

Myth 4: Intermittent fasting is good for everyone

Though intermittent fasting seems more comfortable than other calorie-restricting diets, it is not suitable for everyone. However, if you are healthy and do not have a history of eating disorders, it may be a suitable method to lose weight.

First of all, people should be seriously tuned to fast for a certain period. If you tend to believe that dieting is some kind of entertainment, this is not your cup of tea.

Besides, nutritionists say intermittent fasting is not a good option for people who use food for emotional support. It will be very rough and uncomfortable for them. This can potentially lead to mood swings, irritation, migraines, and the breaking of social bonds.

Of course, some categories of people would not benefit from intermittent fasting. For example, it is better not to start a fasting routine for weak and fragile patients, pregnant or breastfeeding women, highly diabetic individuals who need to eat every 3 hours, and people who are suffering from kidney disease and are on a water restriction regime. Also, children should not fast during their developmental years.

Myth 5: You can eat anything you want during the eating window

Unlike many diets, intermittent fasting does not provide strict dietary requirements for what to eat, and it does not exclude foods. But the eating window is not a time to consume unhealthy foods.

If you aim to lose weight, you would be better off sticking to a healthy diet that is dense in nutrients and yet low in calories.  

A balanced diet is a healthy diet. If you are practicing intermittent fasting, you better avoid saturated fats, processed foods, and sugary drinks. Instead, choose whole grains, lean protein, healthy fats, nuts and seeds, legumes, and more.

Berries are a great addition to your balanced diet. They offer vitamins and minerals, improve digestion, reduce cell damage, and enhance skin beauty.

When on intermittent fasting, increasing the intake of dietary fibers is incredibly vital. They make you feel full for longer and help maintain intestinal motility, and dietary fibers are also suitable for gut microbiota, metabolic health, and mood.

If you are too hungry, choose healthy snacks. One of the good ideas is filling your fridge with different fruits or even keeping them in a more visible or accessible place.

Myth 6: Intermittent fasting is not suitable for vegans to lose weight

Intermittent fasting is also good for vegans. Many people on a plant-based diet may not have very high BMI but tend to have central obesity. Some people have higher visceral fat. And intermittent fasting can burn this harmful accumulation of fats.

Vegan intermittent fasting is similar to a regular one. The only difference is that one follows a vegan diet during the eating window. A person must be aware of smart food choices and include the necessary amount of whole foods, plant-based proteins, and fat sources in a regular diet.

When you want to use intermittent fasting on a vegan diet, the most important thing to consider is to choose well-balanced meals to keep you full between eating periods.

To make your food tastier, add herbs and spices. They have a powerful and anti-inflammatory impact on the body. And they will help you optimize the intermittent fasting results.

Also, it would help if you got enough micronutrients such as vitamins A, B vitamins, vitamin C, vitamin D, zinc, and electrolytes. Vegans may also benefit by supplementing their diet with vitamin B-complex, vitamin D, and certain minerals like iron and calcium, as the vegan diet is relatively deficient in these micronutrients.

Myth 7: You can eat as much as you want when you stop fasting

Unfortunately, many people believe they can go back to uncontrolled eating when they stop fast. If you dream of losing weight, you need to be focused on how many calories you consume.

Depending on your body composition, eating 2000 calories in a 4-hour window may not allow you to achieve any weight loss. Most people lose weight on 1500 calories plan.

For faster weight loss, one may consider 1200 calorie diet, too. However, be careful going below these numbers. Consuming too few calories may put you at risk of malnutrition. It is vital to understand that weight loss is important, but staying healthy is more important.

If you are looking for faster weight loss, you may go for 800 calories liquid diet. However, such kind of diet is for those with BMI above 40. Additionally, never practice such a low-calorie diet for more than 12 weeks.  

Myth 8: Weight loss on intermittent fasting makes you feel weak

Clinical studies show that some people practicing intermittent fasting experience fatigue and low energy level.

It happens because of low blood sugar, which can cause you feel tired and weak. Besides, fasting may be a reason for sleep disorders like insomnia in some people. If a person does not sleep well, he or she feels extra tiredness during the day. But these states are typical for the first days of fasting.

However, all these issues, like increased fatigue, poor sleep, or mood issues, are transitory issues. They generally affect for the first two weeks, and after that body starts adapting to the new lifestyle. Then, after a few weeks, you may begin experiencing the benefits. Thus, start feeling energized.

When on intermittent fasting, many metabolic changes occur in your body, including greater utilization of fat stores. These changes may cause fatigue in the initial period.

However, with every passing week, things will become easier. Ultimately, you will start experiencing better mood, focus, memory, learning, and functionality.

Myth 9: It takes a very long to lose weight on intermittent fasting

That is far from true. However, remember that intermittent fasting is not merely about weight loss. When it comes to weight loss, how much you will lose and how fast will depend on many factors.

Experts suggest that ten weeks is an ideal time to see a minimum of 3 kg weight loss when following the diet. But, of course, it varies from person to person significantly.

The most important is starting your weight loss journey. If a person is healthy but chubby, it will take 3-5 weeks to see the results. However, those living with severe obesity, like those with BMI above 40, may need a much longer time to see significant weight loss.

However, there is also good news for severely obese people. Studies show that those living with severe obesity are more likely to experience significant weight loss in the long run. After all, 10% of 180 pounds is less than 10% of 220 pounds.

Myth 10: Working out is impossible if you are fasting

Working out while fasting is definitely a positive thing. But to make it effective, one must follow some tips.

The best time to work out is on an empty stomach. It should be the first thing in the morning or before the eating window. The reason is simple, instead of burning the calories you consumed, your focus must be on burning your fat stores.

When fasting, choose exercises wisely. For example, fitness trainers explain that strength workouts require more carbs while cardio training doesn’t. That’s why paying attention to what you eat in the day before exercise and what you eat afterward is essential.

Eating the right foods after your workout will help build or maintain muscles. So that, to regenerate your body, it is important to consume a sufficient number of proteins. Moreover, proteins may also increase the metabolism rate.

Another way of boosting metabolism and getting maximum results is drinking lots of water.

Myth 11: One cannot consume probiotics on intermittent fasting

Probiotics help you maintain the proper functioning of the gastrointestinal system. They are effective in supporting your intestinal flora or good bacteria while fasting. They can help you lose weight and belly fat. Also, probiotics are beneficial for regulating serotonin levels, and a person will have an excellent mood when fasting.

There are many ways to boost your intake of prebiotics, like consuming fermented foods or taking supplements. However, probiotics in the form of lactose (from milk products) or maltose (from barley) contain some calories. Therefore, you should consume them during your eating window. Some foods rich in probiotics are aged cheeses such as cheddar, gouda, mozzarella, yogurt, and kefir. Other foods are kimchi, miso, kombucha, and pickles.

Most probiotic supplements are calorie-free, and you can consume them while fasting. But some of them may have artificial sweeteners, flavors, and other calories-containing ingredients. This is why one should always read the product’s label before purchasing.

You see from the 11 myths about intermittent fasting for weight loss presented above, intermittent fasting can help you lose weight, but it is not a weight-loss miracle. Its effect depends on your schedule, lifestyle, body weight, food intake, and health condition.

Related Articles:

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Is Intermittent Fasting Safe for Women?

References:

https://www.cfp.ca/content/66/2/117

https://www.healthline.com/health/food-nutrition/vitamins-to-boost-metabolism