Think and Re-Think Intermittent Fasting

As a health educator, I’m often asked about the latest weight loss trends, and intermittent fasting (IF) is one that’s been getting a lot of buzz the last several years. Yeah, it promises benefits like weight loss, improved metabolism, and possibly even a longer life. But before you jump on the bandwagon, let me share some truths about IF that might make you as my italian father would say “Lo, you gotta, tink and a re-tink”.

Here’s the first thing I always ask my clients: Can you do this forever? If the answer is yes, go ahead and try it. But if you’re not sure, then maybe it’s time to hit pause and “re-tink” things. Because here’s the thing: Eating habits are supposed to be a lifestyle, not something you’re constantly “forcing” yourself to stick to. Remember a diet is the foods you consume. 

I’m not usually a debbie downer, but since you asked, here are the reasons I’m not a fan of intermittent fasting. And trust me, there’s a lot more to consider than you might think.

Hangry – It’s Real, and It’s Awful

When I was working in my dad’s hair salon as a kid, I remember the feeling of being hangry all too well. It usually hit around 2 p.m., and it was pretty obvious whether or not my dad had eaten anything. He was one of those people who would forget to eat when he got really busy. I used to think, How do you forget to eat? But now, as a busy mom, business owner, and volunteer, I totally get it. There are days when I actually have to schedule my meals, or they just don’t happen.

Many people experience significant hunger, irritability, or “hanger” (that lovely mix of anger and hunger) when they first try intermittent fasting, especially during the fasting windows. It takes time for your body to adjust to a new eating schedule, and let’s be honest, for a lot of us, it’s just not realistic. Prolonged fasting periods can cause energy dips, irritability, and a rollercoaster of hunger hormones that make it difficult to concentrate or stay patient.

The Overeating Trap

One of the risks of IF is the tendency to overeat during the eating windows. Because you’re fasting for extended periods, there’s often a desire to be ravenous and “make up for lost time” by eating large amounts of food once the fast is over. When you’re extremely hungry, it’s easy to overeat, which can counteract the benefits of fasting and lead to weight gain or bloating.

Goodbye, Social Life?

Social occasions often revolve around food, and fasting can interfere with socializing. Dinner parties, family gatherings, or outings with friends might become more challenging when you’re on a strict fasting schedule. If you’re fasting during certain hours, you may miss out on family meals or feel left out when others are eating.

Difficulty Maintaining Long-Term

Although IF can be effective in the short term, some people find it difficult to maintain over the long run, especially when their schedules or needs change.Over time, it may become hard to maintain the discipline of fasting or adhering to a rigid eating window, especially if your lifestyle or work hours change. Remember when I said above “can you do it forever?” ask yourself again. Eating habits should be sustainable, not a short-term challenge you’re just “getting through.”

Nutrient Deficiencies – Not Worth the Risk

With a reduced eating window, it can be challenging to get all the nutrients your body needs in a limited time frame. There’s a risk of nutrient deficiencies if you don’t carefully plan your meals.If you’re restricting your food intake to certain hours or skipping meals, it’s easy to unintentionally miss out on essential nutrients like vitamins, minerals, fiber, and protein.

Not Suitable for Everyone

Intermittent fasting is not suitable for everyone, especially people with certain medical conditions, eating disorders, or lifestyle needs. Those with diabetes, low blood pressure, or eating disorders (like anorexia or bulimia) may find intermittent fasting to be harmful, as it could exacerbate these conditions. Pregnant or breastfeeding women may also need to avoid fasting due to increased nutritional demands during these times.

Increased Risk of Binge Eating or other disordered eating habits.

Long periods of fasting can sometimes lead to an unhealthy relationship with food. Fasting can trigger feelings of deprivation and restriction, which might lead to binge eating when the fasting window ends. Remember the phrase “feast or famine”. The cycle of restriction and overindulgence is not only physically unhealthy, but mentally exhausting. If you have a history of disordered eating, intermittent fasting could make things worse. Ask yourself, is a temporary program worth the long-term impact on your mental and emotional health?

Negative Impact on Performance

Some people find that intermittent fasting can negatively impact their physical performance, especially in high-intensity sports or activities. Fasting can result in lower energy levels and glycogen stores, which are crucial for athletic performance. Exercising on an empty stomach might leave you feeling weak or fatigued.

Hormonal Disruptions (Especially in Women)

For some people, especially women, intermittent fasting can lead to hormonal disruptions, including menstrual irregularities or changes in fertility. Fasting for long periods, especially with extreme calorie restriction, can impact the body’s hormone regulation, particularly hormones involved in reproduction like estrogen and progesterone.

Possible Decreased Metabolism

When your body is constantly in a state of “starvation,” it can slow down your metabolism to conserve energy. And guess what? That makes it harder to lose weight and keep it off.
If intermittent fasting is practiced for extended periods or with significant calorie restriction, it can slow down metabolism. Prolonged calorie restriction can signal to the body that it’s in a state of starvation, leading to a drop in metabolic rate. This can make it harder to lose weight and maintain it in the long term. 

Curious about what I actually recommend? Drop me a comment, or email me and I’ll be happy to share my own approach to healthy eating that doesn’t involve fasting.