Intermittent fasting has gained popularity as a weight loss strategy, but concerns about its health risks have persisted. A new study from the University of Illinois Chicago has debunked several myths surrounding intermittent fasting.
Researchers at the university sough to debunk four common warnings, including the development of poor dieting habits, eating disorders, muscle mass loss, and diminished sex drive by reviewing existing studies. Interestingly, they found no evidence to support these concerns.
Lead author Krista Varady, a professor of kinesiology and nutrition at UIC, has studied intermittent fasting for 20 years. She notes that much of the misinformation about fasting is based on personal opinion rather than scientific evidence. The findings of their review, published in Nature Reviews Endocrinology, apply to both alternate-day eating and time-restricted eating, the two popular forms of intermittent fasting.
Alternate-day eating involves consuming a small number of calories on one day and eating freely the next. Time-restricted eating restricts food intake to a four to ten-hour window each day. The study debunks several myths about these fasting strategies:
The study found no changes in levels of sugar, sodium, cholesterol, saturated fat, fiber, or caffeine during fasting periods compared to before fasting. Additionally, the proportions of energy consumed from carbohydrates, protein, and fat remained consistent.
The UIC team found no evidence linking intermittent fasting to the development of eating disorders. However, they advise individuals with a history of eating disorders to avoid intermittent fasting.
The studies reviewed showed that muscle mass loss during intermittent fasting is comparable to other diets. To prevent muscle loss, the researchers recommend resistance training and increased protein intake.
Contrary to warnings, the researchers found no link between intermittent fasting and changes in sex hormones such as estrogen and testosterone. This study offers reassurance to those considering intermittent fasting as a safe and effective weight loss strategy, provided they do not have a history of eating disorders.