Intermittent fasting is an eating strategy that some research suggests may help you lose weight relatively quickly.
Intermittent fasting is a type of diet that alternates periods of normal calorie consumption with periods of “black fasting” or reducedcalorie consumption.
Intermittent Fasting Myths Study
New research from the University of Illinois at Chicago used data to debunk several common myths about intermittent fasting.
These myths include ideas such as that intermittent fasting could cause adverse effects on sex hormones (and fertility), lead to muscle loss, and lead to unhealthy eating and eating disorders.
It should be noted that research on intermittent fasting is still limited and has not been conducted in large long-term populations.
You should talk to a healthcare professional about whether this diet is best for you before you start.
Dietitians say intermittent fasting clichés often require more nuance.
While some dietary strategies, such as the Mediterranean diet, are considered to be widely acceptable, others remain the subject of controversy and sometimes come with conflicting and inaccurate information.
Researchers at the University of Chicago Illinois believe that intermittent fasting is one of them.
In a new article published inNature Reviews Endocrinology on June 19, they addressed a number of common “myths” about the eating plan.
These myths examine the connection of intermittent fasting to unhealthy diets, but also to other problems such as eating disorders, damage to lean muscle mass, and fertility problems.
Even the term “intermittent fasting” is misleading, says a dietitian quoted byHealthline.
“The diet seems to involve intermittent fasting — at irregular intervals — but most protocols require you to fast regularly,” says Destini Moody
The authors of the new report included research on two types of intermittent fasting: alternate-day (caloric-restricted days and binge-eating days) and time-restricted (eating as much as you like at certain intervals) schedule).
Researchers have provided more nuance to help debunk some myths surrounding intermittent fasting.
Myth: Intermittent fasting affects sex hormones
The authors cited research, includinga 2024 study of 90 adults living with obesity, which indicated that intermittent fasting did not negatively affect sex hormones.
Myth: Intermittent fasting causes excessive muscle loss
The researchers cited studies suggesting that people lost the same amount of lean muscle mass whether they fasted or followed another diet.
The data suggested that 75% of the weight loss could be attributed to adipose tissue, while the remaining 25% was lean mass, regardless of diet strategy.
Myth: Intermittent fasting will affect the quality of your diet
The authors suggest that intermittent fasting does not cause unhealthy diet quality. The intake of the main indicators of diet quality did not change.
“If it means that the person had a poor diet before…then intermittent fasting is unlikely to make their diet worse – it simply changes the amount of time they eat their nutrient-poor diet” – researcher.
Myth: Intermittent fasting can “cure”type 2 diabetes
A 2023 study suggested that intermittent fasting could help people with type 2 diabetes achieve remission, contradicting the idea that the disease is chronic and lifelong.
However, the 2024 study cited above says more research is needed.
Doctors, health organizations, and dietitians generally agree that weight management is an essential component of diabetes management (but there is not enough conclusive evidence to support the idea that it is a “cure”).
Myth: Intermittent fasting can lead to long-term weight loss. Education, a condition
Time-restricted eating in the form of intermittent fasting without counting calories has become a popular weight loss strategy, but long-term randomized trials show limited results. It is the result of another study, published inAPC Journals.
Specifically, it is very possible that intermittent fasting can lead to long-term weight loss.
However, maintaining an optimal weight is much more likely if fasting is accompanied by comprehensive nutrition education and regular dietitian supervision/counseling.
Myth: Intermittent fasting is safe for everyone
The new report concludes that intermittent fasting is generally safe, but dietitians stress the need for nuance because there arerisks.
Intensive weight loss could increase the risk in people with type 2 diabetes. People living with type 1 or 2 diabetes should seek medical advice before using this solution.
Who should not follow intermittent fasting:
- Pregnant
- Breastfeeding
- Under the age of 18
- People taking prescription drugs that require regular dietary intake
- Those with a history of eating disorders
- People with kidney disease or other conditions who require adequate levels of specific nutrients such as sodium, potassium, and phosphorus.
