Intermittent fasting (IF) has received a lot of attention as a diet pattern for its potential health benefits. Some IF-ers report having more energy, losing weight, and improving metabolic health. (1) However, intermittent fasting is not suitable for everyone. Before you begin, there are some health considerations.
Some research suggests that people with certain health conditions that affect digestion or blood sugar levels, or who are at certain life stages, should be careful before starting intermittent fasting. It is suggested. (4) Let’s take a closer look at research-backed considerations to help you decide if intermittent fasting is right for you and your lifestyle.
Medical conditions and medications: Who should avoid intermittent fasting?
Before jumping on the intermittent fasting bandwagon, you should consider your medical history and current medications, and as always, consult your doctor. In particular, people with diabetes, kidney stones, or gastroesophageal reflux disease should approach fasting with caution and seek individual advice before starting a fast. (4)(5)
Additionally, if you are taking medications for heart disease, blood sugar levels, high blood pressure, or medications that require food for proper absorption, intermittent fasting may affect or negatively impact those functions. Possibly. (6) and people with a history of eating disorders should avoid intermittent fasting. Because any type of meal plan can lead to unhealthy patterns associated with restrictive eating and overeating. (7)
Health conditions that can make intermittent fasting a bad idea
If you are taking medication for a health condition such as heart disease, diabetes, or high blood pressure, or if you may need regular food intake to properly absorb medications such as insulin or blood thinners, intermittent fasting may not be suitable. (6)
Other health conditions for which intermittent fasting may be the wrong approach include:
- diabetes: Fasting affects blood sugar levels, causing dangerous drops or unpredictable spikes. (4)
- kidney stones: Fasting affects hydration status and food intake, which can increase the risk of stone formation. (5)
- low weight person: Fasting can lead to further weight loss and should be done under medical supervision and with regular medical check-ups. (8)
- History of eating disorders: Fasting can lead to unhealthy eating patterns and is not safe for people who have had an eating disorder in the past or currently. (7)
Effects of intermittent fasting on metabolism
One of the most widely discussed benefits of intermittent fasting is its effects on metabolism. Research suggests that fasting initiates fat burning through a process called ketosis. It is when the body burns fat for energy when carbohydrates are lacking. (1)
Additionally, intermittent fasting may improve insulin sensitivity, which may reduce the risk of developing type 2 diabetes by lowering blood sugar levels and promoting glycemic control. (9)
However, some notable studies have noted that fasting was not associated with greater weight loss than other types of calorie-restricted diet plans when compared directly to other types of calorie-restricted diets. . (10)
This means that even if you are not suitable for fasting, any type of diet that suits you can help you achieve your weight loss goals.
Another metabolic benefit is autophagy, the cell repair and regeneration process that occurs with any type of calorie restriction. (11) This process is associated with longevity and may prevent age-related diseases by removing damaged cells. (11)
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Hormonal influences: why fasting is different for women
Because women’s bodies are highly sensitive to changes in calorie intake, intermittent fasting can affect female hormones such as estrogen and progesterone. (12)
Research shows that long-term fasting can disrupt the balance of a woman’s reproductive hormones, leading to irregular menstrual cycles and unpleasant symptoms. (12) Importantly, women who want to become pregnant should avoid long fasting periods, as calorie restriction can have a negative effect on fertility. (12)
For pregnant or breastfeeding women, fasting can lead to nutritional deficiencies and insufficient calorie intake, which can affect the health of both mother and baby. (13) If you are a woman at this stage in life, consult your medical team before attempting intermittent fasting.
Even when not pregnant, women with hormonal imbalances such as polycystic ovary syndrome (PCOS) should be careful about fasting. It may make your symptoms worse. (13)
Ultimately, some research suggests that women may benefit from shorter fasting windows, such as 12 to 14 hours, rather than the more restrictive 16-hour schedule. (14)
About the experts:
caroline thomasson She is a nutritionist and diabetes educator who combines her love of nutrition with the power to make better health easier to understand. With 12 years in the industry, she has over 40 publications and works as a household goods consultant and advisor, speaker, broadcast publicist, and recipe developer.
Joanna Gregg, RD I’m the food data curator for MyFitnessPal. She earned her bachelor’s degree in nutrition from Georgia State University and her master’s degree from the University of Nebraska.
Cortisol and Stress: The Science of Fasting and the Stress Response
Intermittent fasting can also affect levels of cortisol, a hormone involved in managing stress responses in the body. (15)
Long periods of fasting can increase cortisol production, especially if you’re already stressed or sleep-deprived. (15) Elevated cortisol levels appear to be associated with weight gain, especially in the abdominal region, which may offset the weight loss effects of fasting. (16)
Additionally, high cortisol levels can make eating stressful once the fasting period ends, creating a cycle of overeating followed by restrictive fasting. (17) This is a form of eating disorder, and if you find yourself falling into this pattern, fasting may not be for you. (17)
Overall, if you’re easily stressed or have trouble managing stress-related cravings, intermittent fasting may not be the best option for you.
Blood Sugar Sensitivity: Who Should Be Careful?
If you have blood sugar concerns, such as diabetes or hypoglycemia, you should be especially careful with intermittent fasting. (4) Although fasting may improve insulin sensitivity, long-term fasting can be dangerous for diabetics because blood sugar levels can drop dangerously low. (9)
Especially if you take insulin or other medications that affect blood sugar, fasting can increase your risk of hypoglycemia, which can lead to serious symptoms such as dizziness, brain fog, confusion, and fainting. There is. (18)
Even for people who don’t have diabetes, long-term fasting can cause a drop in blood sugar levels, which can lead to irritability and a general feeling of fatigue. (19) If you have symptoms related to blood sugar, consider shortening your fasting period or consult a health care professional to find out what is safest for you.
Bottom line: Is intermittent fasting right for you?
Intermittent fasting is popular for its metabolic health benefits, but it’s not suitable for everyone. Before you begin, consider how fasting affects your hormones, metabolism, stress levels, and blood sugar regulation.
Talk to your health care provider, such as a nutritionist or doctor, about a new diet. If fasting isn’t for you, there are endless options for nutritional plans to achieve your goals instead.
If you’re thinking of trying it out, be sure to check it out. intermittent fasting tracker In the MyFitnessPal app.
FAQ
Does intermittent fasting cause or worsen gastroesophageal reflux disease (GERD)?
Research on intermittent fasting is controversial. There is some limited data showing that symptoms of gastroesophageal reflux disease may improve with fasting. (20)
What should I eat as my first meal when intermittent fasting?
When breaking your fast during intermittent fasting, it’s important to choose a balanced diet that contains essential nutrients. A diet based on whole foods containing lean proteins, complex carbohydrates, and healthy fats is a good idea.
What can I drink in the morning during a mini-fast?
If you don’t want to break your fast, drink calorie-free drinks like water, black coffee, or tea.
How MyFitnessPal can help you
Whether you’re already practicing intermittent fasting or are simply curious about the potential health benefits of your eating pattern, MyFitnessPal’s premium intermittent fasting tracker feature can help. You can choose one of three fasting patterns depending on your lifestyle and goals.
12:12 — 12-hour fasting period, 12-hour eating window. This pattern is perfect for synchronizing your diet with your circadian rhythm.
14:10 — 14-hour fasting period, 10-hour eating window. This pattern recommends eating regular meals throughout the day and reducing snacking.
16:8 – 16 hour fasting time, 8 hour eating window. This pattern usually involves skipping mealtimes, either in the morning or in the afternoon.
That way, you can record your daily fasting period in your diary alongside your food, water, and exercise. Ready to give it a try? Start your MyFitnessPal Premium Trial for free today.
This article, “What you need to know before you start intermittent fasting: 5 scientific considerations” was first published on the MyFitnessPal blog.
