Intermittent fasting has become one of the most popular diet trends in recent years. But while much of the attention has focused on its possible benefits, experts at Harvard Medical School are warning that it may not be right for everyone.
According to Harvard Health Publishing, intermittent fasting can come with several side effects and health risks that people should carefully consider before starting a fasting plan.
According to Healthline, “Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It’s currently very popular in the health and fitness community. IF doesn’t specify which foods you should eat but rather when you should eat them. This means it’s not really a diet – it’s more accurately described as an eating pattern.”
What is intermittent fasting?
The method can involve fasting for 16 hours followed by an eight-hour eating window. Another common approach is the 5:2 method, which limits calorie intake to around 500-600 calories on two days each week. Others choose to fast every other day.
But even if it works for some people, Harvard notes that intermittent fasting may also come with certain risks.
One of the most frequently reported issues is feeling unwell during fasting periods, according to UNILAD. Symptoms can include headaches, fatigue, irritability, and constipation, especially in the beginning. While these symptoms may improve over time for some individuals, others find them difficult to manage.
Experts also point to another challenge: hunger.
“That’s not good for your health”
Some people may feel a strong urge to overeat once their fasting period ends, leading to unhealthy eating habits that can offset any calorie deficit achieved during fasting.
Dr. Taz Bhatia, founder of CentreSpringMD in Atlanta, shared her “do’s” and “don’ts” in an interview with Fox 5 Atlanta.
“I think for women, in particular, they shouldn’t be fasting for longer than 24 hours,” she says. “We create a lot of hormone havoc when we try to do that,” she said.
Bhatia also cautioned against drinking-only fasts or consuming nothing but water for longer than 24 hours.
“You’re wearing down the kidneys,” Bhatia says. “You’re wearing down the liver. You’re wearing down muscle mass, and that’s not good for your health.”
Not suitable for everyone
Researchers are also continuing to examine time-restricted eating. Some studies suggest that eating patterns that do not align with the body’s natural circadian rhythm could contribute to metabolic issues.
Most intermittent fasting studies have focused on younger and middle-aged participants and have generally been conducted over relatively short periods. As a result, researchers still know relatively little about the lasting effects on older individuals.
Harvard also notes that intermittent fasting may cause additional risks for people who are already underweight. Experts further advise that anyone with preexisting health conditions or those taking medication should speak with a doctor prior to making significant dietary changes or starting an intermittent fasting plan.
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