Intermittent Fasting (IF) has become quite the rage in recent years = often touted for its fat loss, metabolic health benefits & longevity. A popular eating pattern, yes, but could intermittent fasting be the highway to wrecking your metabolism under the hood? The most important question to ponder is, do the risks outweigh the benefits of this common dietary approach?
Well that's intermittent fasting for you!
Intermittent fasting is a method of cycling between periods on no food and eating — with people not necessarily designating what foods in these windows have to be. The most common strategies are intermittent fasting such as the 16/8 method (fasting for 16 hours and eating all meals within an 8-hour window) or the 5:2 strategy of limiting intake to about only five — six hundred calories on two non-consecutive days each week. Supporters say IF boosts fat-burning abilities of the body and makes it more insulin sensitive.
The Metabolism Debate
Metabolism is the name of this biochemical process to convert food into energy. The notion that caloric restriction, particularly in the form of prolonged fasts, would slow down metabolic rate is widespread. When you don't eat for a long period, longer still than over the course of 1 day or more in some cases your body will have adapted to reduce energy expenditure and thus slow down metabolic rate as necessary.
Potential Intermittent Fasting Dangers
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Weight Loss ^^ Muscles: The most common issue of intermittent fasting is that it's net loss but mostly muscle fats. A body in a prolonged fast can, fittingly enough, begin to use muscle protein for energy.Popular Science indicates that if you're eating under your ideal amount of dietary protein during those windows when you are allowed and able to eat the processes which prevent tissue breakdowns may also not receive full efficency. When you lose muscle that not only changes your aesthetics but also slows down your metabolism because at rest, Muscle burns more calories than fat tissue.
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Nutritional deficiencies: If meal timing isn't well-coordinated throughout the eating window, fasting can result in insufficient nutrient intake. Deficient vitamins and minerals cause general ill-health, decreased energy level along with a metabolic system out of gear.
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Intermittent fasting: increasing the scores in trends Impact on Hormones: IF can change levels of hormones such as insulin, cortisol and thyroid hormones. Short-term fasting is great for insulin sensitivity, while chronic fasts like that will actually raise cortisol levels and can increase fat storage and muscle breakdown — which effectively counters the benefit of burning fats.
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Disordered Eating Patterns: Some people will start to have disordered eating patterns due to fasting where they end up binging during their “feasting” windows or following a strict rules-based schedule that leads them devoting so much time and attention towards meal timing. In terms of healthy eating, going through this cycle can create metabolic havoc as well as emotional stress.
Finding a Balance
As you would expect, think of intermittent fasting as the same — it will not work for everyone either but however when utilized properly and with intention may help someone. How to prevent the possible risks:
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Eat foods that are packed with nutrients like protein, healthy fats and whole carbs. Accumulate: Focus on ALL THE FOODS! This is to protect matter and muscle dystrophylessness ( a condition where your chest muscles grow relatively more than the other).
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Feeling It Out: Be conscientious of what happens to your body while you partake in intermittent fasting When feeling tired, cranky or you feel your muscles begin to break down it is time for consideration.
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RESISTANCE TRAINING: Strength training to spare muscle. Resistance exercise during feeding periods will cover the fitness and muscle growth bases, optimizing metabolic health.
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If you are on the fence about intermittent fasting or how this affects your goals, seek a professional help like a registered dietitian or nutritionist. Creating a meeting with can clarify any questions you might have and assist avoid stumbling blocks.
The Bottom Line
There are potential benefits of intermittent fasting in weight loss and metabolic health, but it is worth proceeding with caution. Fasting too long without the right nutrition can in fact slow down your metabolism and cause muscle loss. Experimenting with intermittent fasting is up to you, but putting attention on your nutrient intake while doing it and listening to what would be best for our body other time around (instead of becoming a ___, running or giving love) in order for this lifestyle practice beneficial without harming overall health.
The bottom line is, the best diet that works for you as an individual should be one which allows flexibility in your lifestyle to support both health and longevity without impairing metabolic performance.