Intermittent fasting is a popular eating plan that allows you to restrict your calories a few days a week or on certain hours of the day. It’s thought to help you lose weight, improve heart health and boost mental health.
However, there are some dangers of intermittent fasting that should be avoided. Some of these side effects include headaches, lethargy, and fatigue.
1. Increased Risk of Eating Disorders
Intermittent fasting has become increasingly popular in recent years for its promise of health benefits including weight loss, increased energy levels and improved heart health. However, it is not without dangers.
A study from the Canadian Study of Adolescent Health Behaviors found that intermittent fasting is associated with eating disorder behaviors and psychopathology among adolescents and young adults.
The study examined data from 2,762 people across Canada aged 12 to 30 years old. It included participants who had engaged in intermittent fasting for a period of 12 months or more.
Those who engage in intermittent fasting may be more likely to develop an eating disorder if they restrict their diet to a small window of time and become hard on themselves for breaking their fast “too early” or eating too late. This can exacerbate their restrictive behavior and inhibit recovery from an eating disorder.
2. Decreased Immune System
The immune system is a hard-working defense mechanism designed to fight bacteria, viruses, fungi and toxins.
However, there is some evidence that fasting can negatively impact your body’s immune system. A recent study published in the journal Cell found that three different types of fasting diets can generate dramatically different immune responses.
One of the studies found that calorie restriction can significantly reduce inflammation, while another study discovered that intermittent fasting boosts immunity by lowering white blood cells. These two findings show that the body’s immune system is a delicate system and needs to be taken care of properly.
3. Increased Risk of Cancer
One of the greatest dangers of intermittent fasting is that it can increase your risk for cancer. Studies show that people who practice this type of diet are more likely to develop cancer than those who do not.
This can be due to a number of factors, including lack of fiber and nutrient deficiencies. It can also make it harder for you to keep your weight down, which is another major risk factor for developing cancer.
There are a few things you can do to avoid these problems, and one of them is to choose nutrient-dense foods for your fasting period. This will help to maintain your blood sugar levels and prevent nutrient deficiencies.
4. Decreased Energy Levels
Intermittent fasting has been shown to decrease body fat, increase insulin sensitivity, improve gut function and protect against cancer. It also has a range of beneficial neurochemical changes in the brain, which can include improved concentration and memory.
The main reason why intermittent fasting works is because it teaches the body to switch from using glucose for energy to burning fat, which produces more energy in the form of ATP molecules than when your mitochondria use glucose.
However, because it can be difficult to adapt to a diet that is limited in calories, intermittent fasting should be approached gradually. Start by limiting your total daily calories to 500 per day and work your way up to longer periods of fasting.
5. Decreased Mental Health
Intermittent fasting has become a trendy dietary trend, often with benefits that are exaggerated and risks downplayed. As with any diet, intermittent fasting is a good option for some people and not others.
For many individuals, this type of eating-fasting pattern can cause mental hunger pangs and lead to feelings of irritability. This can negatively impact social relationships and increase loneliness, experts warn.
It’s important to note that the effects of calorie restriction and intermittent fasting on mental health have not been fully studied. However, there are some promising studies that show a reduction in anxiety and depression when both types of diets are used together.
