What Are The Negative Effects Of Intermittent Fasting
In my own experimentation with Intermittent Fasting since 2014, I have found very few negative side effects with Intermittent Fasting.
The biggest concern most people have is that Intermittent Fasting will lead to lower energy, focus, and the holy crap I am hungry feeling during the fasting period and ruin them.
People are concerned that they will spend all morning being miserable because they havent consumed any food, and thus will be miserable at work and ineffective at whatever task it is they are working on.
The following are my thoughts and experiences, and your results may vary:
Yes, the initial transition from EATING ALL THE TIME, to intermittent fasting MIGHT be a bit of a jolt to your system it was for me.
However, once I got through the transition after a few days, my body quickly adapted and learned to function just as well only eating a few times a day.
Although I fast for 16 hours per day with no issues, the following might help assuage your fears that skipping breakfast will cause your body to eat itself and your brain to implode:
After 48-hours of fasting in a recent study , cognitive performance, activity, sleep, and mood are not adversely affected in healthy humans by two days of calorie-deprivation. Youll be fasting for far less time than that.
So why do I feel grouchy and lethargic when I skip breakfast?
If you eat breakfast every morning, your body expects to wake up and eat food.
Who Shouldnt Try Intermittent Fasting
Not everyone should try IF. A few groups who shouldnt: women who are pregnant or trying to become pregnant , those taking diabetes medication , or anyone on multiple drugs , says Kumar. Also, if you have a history of eating disorders, introducing periods where youre not allowed to eat can put you on a dangerous path to a relapse.
Know that IF has some side effects. You may be cranky hanger is real during fasting periods because low blood sugar can mess with your mood. You also still need to have a healthy diet when you do eat. One thought is that it would be difficult to make up a calorie deficit if you fasted for two days, but in our society with access to calorie-dense items, you could probably do it, says Kumar. Focus on balanced, nutrient-packed choices, like fruits, vegetables, lean meats, legumes, and whole grains . Expect that for the first couple of weeks you may deal with lower energy, bloating, and cravings until your body adjusts, says Shemek.
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Day 1 Dont Eat After Dinner
| Eat your usual meals throughout the day, but stop eating after dinner.
Its unlikely that youre really hungry around 8-9 PM after you ate dinner at 7 PM. But its when you lounge on the couch, watch TV, or spend time with your loved ones to unwind. And it usually comes with popcorn, chips, or ice cream.
Tips to help you through the night:
- Have a glass of water or a warm cup of calming herbal tea instead of eating food.
- Brush your teeth. The minty taste can help curb cravings. It also sends a subliminal message that youre done eating for the day or youd have to brush your teeth again. Its enough of a barrier that can keep you from eating.
- Sleep it off. Its okay because you ate all day and you had dinner.
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Can I Drink When Intermittent Fasting
Yes you can but make sure there are no calories.
That also doesnt mean drinking diet soda is ok, because its not. Just drink water or herbal tea.
Some people tell you that black coffee is ok to drink during a fast but I wouldnt advise that. Yes, the caffeine in the coffee will skyrocket your epinephrine which can assist with fat loss, but since I dont advise drinking coffee in general, youre better off without it, especially when its caffeine isnt buffered by food.
Instead, focus on drinking plenty of water and/or any herbal teas that you enjoy without the use of milk, sugar, or sweeteners. Remember, this is a day of rest for your body so that means no calories of any kind.
Our 3 Water Fasting Tips
1. Share the Experience and Results
Practice with a friend, group or partner. This means you have someone to share the experience with and they can keep you on track. It is always easier knowing that someone else is going through the same experience and you will both be able to share the benefits.
2. Keep Your Schedule Free
Dont plan anything too strenuous or physically difficult. Enjoy the last 24 48 hours of the fast at home and try not to plan any social engagements around a meal. Instead you could go for a walk or have a cup of tea.
3. Keep Your Mind Busy
Although you dont want to be doing anything involving food, it is a great time to read, study, do some mindfulness or complete those tedious jobs that you have been putting off. You will see that you will have a lot more time in your day, so planning to get some of these activities and jobs done will pass the time quicker.
4. Use Hemp in Transition Periods
Before & after the fast are the key times for getting the most benefits. Food with high fats and low carbs are perfect. Drink hemp seed oil and eat hemp seeds! to explore The Brothers Green product range.
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Fasting May Improve Brain Health
The Warrior Diet is promoted as a way to improve brain health.
There may be some truth to that based on scientific studies on intermittent fasting.
Intermittent fasting has been found to benefit the regulation of inflammatory pathways that affect your brain function.
For example, animal studies have shown that intermittent fasting reduced inflammatory markers like interleukin 6 and tumor necrosis factor alpha , which may negatively impact memory and learning (
However, research in this area is ongoing and more human studies are needed to determine the benefits of intermittent fasting on brain health.
Why Do I Get Hungry When Intermittent Fasting
Well, youre not eating any food so naturally your stomach might experience the odd growl here and there.
Additionally, your hunger hormone ghrelin responds to a lack of food in the stomach, which will naturally have it firing on all cylinders, making your brain think youre starving.
Hunger pangs usually dissipate after your first 2-3 fasts as your body adjusts.
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So Which Intermittent Fasting Schedule Is Best For Weight Loss Whichever One You’ll Actually Stick To Tbh
In short, the one that’s easiest for you to follow. “It is all about sustainability for the individual,” says Lemein. “If one of these diets work well for you and your lifestyle and preferences, then you will likely see some success. If not, then you’ll likely not see the results you’re are looking for, as the sustainability piece will not be there.” That means picking a diet that work best with all the lifestyle factors you need to consider, like your work schedule, family dynamic, living situation, commute time, and travel commitments, notes Lemein.
It’s worth pointing out, though, that the 16:8 diet seems to be the most doable for a lot of people who are into IF. The 16:8 method also scores points for preventing overeating at night, which can often be a big obstacle for weight loss. And sticking to an eight-hour eating window during daylight hours allows your metabolism to run as itâs supposed toâyou fuel up for energy during the day , and stop eating for rest and recovery at night, per a 2017 article in the journal Nutrition Reviews.
The bottom line: All intermittent fasting schedules may lead to weight loss if you can follow them sustainably, and the 16:8 method may be the easiest way to follow an IF diet.
Examples Of Different Intermittent Fasting Schedules
If youre considering giving fasting a shot, there are a few different options for working it into your lifestyle.
Daily Intermittent Fasting
Most of the time, I follow the Leangains model of intermittent fasting, which uses a 16hour fast followed by an 8hour eating period. This model of daily intermittent fasting was popularized by Martin Berkhan of Leangains.com, which is where the name originated.
It doesn’t matter when you start your 8hour eating period. You can start at 8am and stop at 4pm. Or you start at 2pm and stop at 10pm. Do whatever works for you. I tend to find that eating around 1pm and 8pm works well because those times allow me to eat lunch and dinner with friends and family. Breakfast is typically a meal that I eat on my own, so skipping it isn’t a big deal.
Because daily intermittent fasting is done every day it becomes very easy to get into the habit of eating on this schedule. Right now, you’re probably eating around the same time every day without thinking about it. Well, with daily intermittent fasting it’s the same thing, you just learn to not eat at certain times, which is remarkably easy.
Weekly Intermittent Fasting
One of the best ways to get started with intermittent fasting is to do it once per week or once per month. The occasional fast has been shown to lead to many of the benefits of fasting we’ve already talked about, so even if you don’t use it to cut down on calories consistently there are still many other health benefits of fasting.
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Intermittent Fasting Increases Several Fat Burning Hormones
Hormones are chemicals that act as messengers. They travel through your body to coordinate complicated functions, such as growth and metabolism.
They also play an important role in the regulation of your weight. This is because they have a strong influence on your appetite, the number of calories you eat, and how much fat you store or burn .
Intermittent fasting has been linked to improvements in the balance of some fat burning hormones. This could make it a helpful tool for weight management.
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Fast From Something Other Than Food
Fasting from food is not necessarily for everyone. Some health conditions keep even the most devout from the traditional course. However, fasting is not limited to abstaining from food. As Martyn Lloyd-Jones said, Fasting should really be made to include abstinence from anything which is legitimate in and of itself for the sake of some special spiritual purpose.
If the better part of wisdom for you, in your health condition, is not to go without food, consider fasting from television, computer, social media, or some other regular enjoyment that would bend your heart toward greater enjoyment of Jesus. Paul even talks about married couples fasting from sex for a limited time, that you may devote yourselves to prayer .
The Benefits Of An Extended Fast
Obviously, you can’t fast for 24 hours every day because, you know, food is essential for life. So if you do want to experiment with these longer autophagy-inducing fasts, you’ll have to strategically space them out. “My opinion is that a longer episode without any caloric intake done a few times per month over decades is likely the best approach for preventing chronic diseases because it is feasible to do consistently over a lifetimethe period of time that chronic diseases like coronary artery disease and diabetes develop,” says Benjamin Horne, Ph.D., a genetic epidemiologist who is currently conducting a trial evaluating the effectiveness of a once-per-week 24-hour water-only fast.
Fasts up to 36 hours have also shown promise for people with type 2 diabetes, says Pedre, but these would absolutely need to be done under the supervision of a medical professional.
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Great App Needs A Couple Fixes
I downloaded this a couple weeks ago and am super happy with it, for the most part. I love how you log your meals because it helps you stay on track with your calories. I love how it gives you a water goal each day also. The steps and the weight need some tweaking though. Some days I update my weight and it never recognizes that I do it. So why have a checklist if it doesnt recognize what you do? Then theres the steps, well I dont carry my phone around the house with me so unless I start it will never track all my steps. Wish itd sink with my watch so I could get credit for my steps. Then theres the notifications. Theyd be fine if they were relevant to how Im using the app. 5mins after I log my first meal and it tells me its been awhile since Ive used it and cant make progress if Im staying not consistent. Well that a downer to someone who uses the app all day to log water and randomly update my weight to try and log enough times to check it off for the day. Seems to make you a bit obsessive when you shouldnt be so concerned by the number on the scale. A couple fixes and the app would be amazing. It has helped me loose 6lbs after only a couple short weeks.
How We Evaluate Health Products And Services
At Innerbody Research, we customize our evaluation criteria depending on the type and nature of the health-related service or product. For DoFasting and other health companies, we have five areas that we use for our evaluations, including:
Quality: How well does the company deliver its core service to the customer? For testing services, does the company adhere to the latest and most advanced testing technologies and achieve a very high degree of accuracy? For non-testing telehealth services, is the quality of the service high enough that we would recommend it to loved ones without hesitation? If not, why not?
User-friendly: How intuitive and user-friendly is the service? Does the device, program, app, or website achieve a good degree of user-friendliness for its customers?
Value: Are you getting your moneys worth? Are there any hidden costs or charges? Does the company offer discounts?
Privacy: If health data is stored, will your data be stored securely? Are payments secure?
Customer support: Particularly in situations where one size fits all doesnt make sense, how well does the company help to make the service ideal for you?
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How Can I Suppress Hunger During Intermittent Fasting
Eat high-fiber foods, such as nuts, beans, fruits and vegetables, and high protein foods, including meat, fish, tofu, or nuts, during your eating window, Varady advised. Chewing high-fiber gummies can also help.
Drink lots of water. People tend to think they’re hungry, when they are really just thirsty, she said.
Go for black coffee or tea, or cinnamon or licorice herbal teas. These beverages may have appetite-suppressing effects, Varady noted.
Watch less TV: I know this sounds strange, but while you are watching TV, you are bombarded with dozens of ads for food. This can make you feel hungry, when in actuality, you are not hungry at all, she said.
Remember, being “a little hungry” is the best thing that can happen to you, wrote Madelyn Fernstrom, health and nutrition editor at NBC News, calling it a “true mind-body connection” that helps you recognize fullness.
So Is Intermittent Fasting As Good As It Sounds
According to metabolic expert Dr. Deborah Wexler, Director of the Massachusetts General Hospital Diabetes Center and associate professor at Harvard Medical School, says “there is evidence to suggest that the circadian rhythm fasting approach, where meals are restricted to an eight to 10-hour period of the daytime, is effective.” But still she recommends that people “use an eating approach that works for them and is sustainable to them.”
So, heres the deal. There is some good scientific evidence suggesting that circadian rhythm fasting, when combined with a healthy diet and lifestyle, can be a particularly effective approach to weight loss, especially for people at risk for diabetes.
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How To Do Intermittent Fasting For Weight Loss
Similar to what I described above, the easiest way to do intermittent fasting for weight loss is to simply do it just once per week.
Although a lot of the research on fasting has used alternate day fasting where you basically dont eat every other day , you can still see noticeable fat loss results with just a single day of fasting each week.
So finish dinner and start your fast thereafter. Then, if you can make it through to the next days dinner youre golden. Remember, when your body is in a fasted state is starts to rely more on its fat stores for fuel.
Thus, it helps you become a fat burner instead of sugar burner who is constantly craving food. Its a very freeing process.