Research indicates that intermittent fasting, a popular weight-loss method, is considered safe. It has gained popularity as a calorie-free way to shed pounds. Despite its safety, some misconceptions about fasting are prevalent.
A recent article by researchers from the University of Illinois Chicago addresses and dispels four common myths regarding the safety of intermittent fasting.
Intermittent fasting is a trendy approach for weight loss that doesn’t involve calorie counting. While various studies have shown its safety, misconceptions surrounding fasting persist within the medical community and society at large. Some of these myths suggest that fasting can lead to an unhealthy diet, muscle loss, eating disorders, or a decrease in sex hormones.
In a recent commentary in Nature Reviews Endocrinology, UIC researchers refute these myths based on clinical studies, some of which were conducted by them and others by different researchers.
Lead author Krista Varady, a professor of kinesiology and nutrition at UIC, shared, “I’ve been researching intermittent fasting for two decades, and the issue of safety frequently arises. There’s a lot of misinformation circulating. However, these notions aren’t grounded in scientific evidence but rather personal viewpoints.”
Intermittent fasting comprises two primary types. In alternate-day fasting, individuals alternate between drastically reduced calorie intake days and unrestricted eating days. Time-restricted eating involves consuming food within a four- to ten-hour window each day, followed by fasting for the remainder. The researchers affirm that both methods are safe, despite common misconceptions.
Here’s a breakdown of their findings:
Intermittent fasting does not lead to an unbalanced diet: Research demonstrates that sugar, saturated fat, cholesterol, fiber, sodium, and caffeine intake remain consistent during fasting compared to non-fasting periods. There are no significant alterations in carbohydrate, protein, or fat consumption.
Intermittent fasting does not trigger eating disorders: Studies indicate no correlation between fasting and eating disorder development. However, individuals with a history of eating disorders were excluded from the research, and caution is advised for this demographic looking to try intermittent fasting. Additionally, pediatricians should be vigilant when monitoring overweight teenagers who embark on fasting, as they are at higher risk of developing eating disorders.
Intermittent fasting does not result in excessive loss of muscle mass: Findings illustrate that muscle loss is comparable whether weight loss is achieved through fasting or alternative diets. Combating muscle loss involves resistance training and increased protein consumption, regardless of the weight loss method.
Intermittent fasting has no significant impact on sex hormones: Despite concerns related to fertility and libido, fasting does not influence estrogen, testosterone, or other relevant hormones, as asserted by the researchers.
The co-authors of the publication include Vanessa Oddo and Sofia Cienfuegos from UIC and Shuhao Lin, previously from UIC and presently at the Mayo Clinic.
