Intermittent fasting (IF), has recently gained prominence for its potential health advantages as an eating pattern. People who regularly practice IF report increased energy, weight loss and metabolic health improvements (1) However, intermittent fasting isn’t suitable for everyone and there may be specific considerations you should keep in mind before beginning this type of fasting regime.
Studies suggest that individuals who suffer from specific health conditions, like digestive or blood sugar issues or who are entering particular life stages should take special precaution when embarking on intermittent fasting. We present below four research-backed considerations that should help you decide whether this lifestyle change would benefit you or your lifestyle.
Medical Conditions and Medications: Who Should Refrain From Intermittent Fasting?
Before jumping on the intermittent fasting bandwagon, it is wise to carefully review your personal medical history and current medications as well as consult with a medical provider about any precautionary steps they might need to take prior to embarking on this lifestyle change. People living with diabetes, kidney stones or gastroesophageal reflux disease must approach fasting with caution while seeking personalized advice prior to initiating. (4)(5)
Intermittent fasting may interfere with medications used for heart disease, blood sugar control and high blood pressure control; also any drug which requires food as absorption may have negative side effects or alter their effectiveness (6); individuals who have experienced eating disorders should avoid intermittent fasting as any kind of diet plan may promote unhealthy patterns associated with food restriction and binge eating (7)
Intermittent Fasting Can be Harmful When Used Under Certain Health Conditions
If you take medications for any condition – heart disease, diabetes, high blood pressure – that require regular food ingestion for proper absorption such as insulin or blood thinners then intermittent fasting might not be suitable for you.(6)
Here are other health conditions which may make intermittent fasting inappropriate:
Diabetes: Fasting can have adverse impacts on blood glucose levels, leading to sudden drops or unexpected spikes.(4)
Kidney Stones: Fasting may increase your risk of stone formation by altering both hydration status and diet intake.(5)
Underweight Individuals: Fasting can contribute to further weight loss; therefore it should only be undertaken under medical guidance with regular health check-ins for ongoing evaluation (8)
History of Eating Disorders: Fasting may lead to unhealthy eating patterns and should therefore not be undertaken by those with past or current eating disorders (7)
Impact of Intermittent Fasting on Metabolism
One of the primary advantages of intermittent fasting is its effect on metabolism. Research indicates that fasting helps kick-start fat-burning through ketosis; when your body burns fat for energy instead of carbohydrates. (1)
Intermittent fasting may also increase insulin sensitivity and help lower blood sugar levels, potentially decreasing risk for type 2 diabetes and improving control over glucose.(9)
However, noteworthy research indicates that fasting wasn’t associated with any additional weight loss than other forms of caloric restriction diet plans (10).
Thus, even if fasting isn’t your cup of tea, any type of diet that works can still help you reach your weight loss objectives.
Autophagy, the process of cell repair and regeneration that happens with any form of caloric restriction, has also been shown to provide metabolic advantages. (11) Studies suggest this process contributes to longevity by clearing away damaged cells that accumulate over time, potentially protecting from age-related illnesses like Parkinson’s and heart disease. (11). (11)
Are You Wondering Which Intermittent Fasting Window Is Most Appropriate for Belly Fat Loss? > If that was you then maybe these articles might also interest you: Is Intermittent Fasting Effective at Reducing Belly Fat? and
Hormonal Effects: What Fasting May Mean Differently for Women
Women are particularly responsive to changes in calorie consumption and therefore intermittent fasting has the power to alter hormones such as estrogen and progesterone production in their bodies. (12)
Studies show that prolonged fasting could alter women’s reproductive hormone balance, potentially resulting in irregular menstrual cycles and unwanted symptoms. (12) Furthermore, those trying to get pregnant may want to limit fasting windows as caloric restriction could adversely impact fertility (12).
Women who are pregnant or breastfeeding must consult with healthcare team before engaging in intermittent fasting as it could result in nutritional deficiencies and low caloric intake – potentially impacting both mother and baby’s wellbeing. (13) Before engaging in intermittent fasting, please speak to healthcare provider first before starting to fast.
Women suffering from hormonal issues such as Polycystic Ovary Syndrome (PCOS) should exercise extreme caution with fasting; doing so could exacerbate existing symptoms (13)
Studies suggest that women may gain from fasting windows of 12-14 hours instead of adhering to more restrictive 16 hour schedules (14)
Caroline Thomason is an award-winning dietitian and diabetes educator who blends her love of nutrition with making better health more approachable for others. With more than 12 years in the field, Caroline Thomason has published over 40 pieces across 40+ publications; served as CPG consultant/advisor; spoken at over 100 events/conferences/festivals; broadcast spokesperson; developed recipe software tools; spoken on television broadcast programs etc.
Joanna Gregg is an independent food data curator working for MyFitnessPal. She holds both her Bachelor and Master degrees in Nutrition from Georgia State University respectively.
Cortisol and Stress Reducing Strategies: Fasting as an Approach.
Intermittent fasting may also have an effect on cortisol levels – the hormone responsible for managing stress response in your body (15).
Long fasting periods may increase cortisol production, particularly if you are already stressed out or sleep deprived, leading to elevated cortisol levels which have been linked with weight gain – particularly around abdominal areas – potentially countering any benefits fasting provides in terms of weight loss. (16)
Cortisol levels might cause you to stress eat after your fasting window has ended, leading you down an endless cycle of overeating followed by restrictive fasting. (17) If this becomes part of your eating disordered pattern, fasting might not be right for you. (17).
Overall, intermittent fasting may not be your go-to strategy if you find it hard to cope with stress-induced cravings and find yourself succumbing to its pull.
Who Should Consider Their Blood Sugar Sensitivity?
When intermittent fasting with blood sugar issues like diabetes or hypoglycemia is used as part of treatment plan for any conditions related to your blood sugar, such as diabetic neuropathy or hypoglycemia, extra caution must be exercised in its application. While fasting might improve insulin sensitivity for many, prolonged fasting could result in dangerously low levels.(9)
Fasting may increase your risk of hypoglycemia – which may manifest with dizziness, brain fogginess, confusion or fainting (18). (18)
Even those without diabetes may find long fasting periods can cause blood sugar drops that lead to feelings of fatigue or irritability, but for those living with blood sugar-related conditions it may be beneficial to use shorter fasting windows or consult with healthcare providers about finding a safer approach that fits you personally. (19) If this applies to you it would be prudent to shorten fasting windows accordingly or consult a professional to establish what approach is safest.
Conclusion: Can Intermittent Fasting Be Right for Me?
Intermittent fasting may offer many potential health advantages; however, not everyone may find the practice suitable. Before jumping in with both feet, consider how fasting might impact your hormones, metabolism, stress levels and blood sugar regulation.
Before embarking on any diet change, seek medical advice. Consult a dietician or your physician – fasting may not be your ideal nutrition plan option and there may be many others out there to help reach your goals instead.
Should you decide to give intermittent fasting a try, be sure to utilize MyFitnessPal’s Intermittent Fasting Tracker app as part of your plan.
Frequently Asked Questions (FAQs) (FAQs) on this Website provide answers.
Does intermittent fasting worsen gastroesophageal reflux disease (GERD)? Research on intermittent fasting has produced mixed findings; some data indicates GERD symptoms might improve as a result of intermittent fasting (20). When beginning intermittent fasting, choose meals rich in essential nutrients – like lean proteins, complex carbs and healthy fats such as nuts. If breaking your fast becomes necessary during intermittent fasting, choosing beverages such as water, black coffee or tea that provide no calories should help avoid breaking it prematurely (20). (20). For first meal while intermittent fasting: choose balanced meal rich with essential nutrient dense meals consisting of lean proteins, complex carbs and healthy fats for best results (20). (20). What meal should my first meal be when breaking my fast during intermittent fasting: To maximize effectiveness when breaking fasting, select meals rich with essential nutrient distribution such as lean proteins while providing essentials nutrients; meal based meals consist of whole food sources which supply lean proteins along with complex carbs and healthy fats provide good source. If possible try keeping breaks within this day like water, black coffee, or tea as these beverages won’t break fasting (26). (20) What beverage option – are options like water to keep from breaking your fast while intermittent fasting: What beverage option do I drink in morning while intermittent fasting (24 hour fast) when breaking fasting? To help with breaking fast when breaking this morning then water, black coffee or tea might work! (23-24 Hour). (20) When breaking my fast, that provide essential nutrition such as needed such as provided within 24 hour after morning fast then try drinking non calorie free beverages similar beverages are great ways out. If wanting something like water may help break it is also better). (20). 20 When drinking. 20 To start before breaking off early!) (20) What beverage options might I drink (25 or drink? (20). 20
MyFitnessPal Can Help Are You Already Engaged in Intermittent Fasting or Simply Curious about its Potential Health Benefits
Whatever the case may be, MyFitnessPal’s Premium Intermittent Fasting Tracker feature can assist! Choose one of three fasting patterns suited to your lifestyle or goals from: 1, 2, or 3.
12:12 is an ideal pattern to align meals to the circadian rhythm and promote good eating habits.
14:10 is an eating pattern which encourages regular meals with limited snacking throughout the day. This schedule encourages consistent dining without constant snacking during this 10-hour window of eating time.
16:8 Dieting involves eating in 8-hour blocks over 16 consecutive hours – typically, this means skipping either morning or evening meals altogether.
Start tracking daily fasting periods in your diary along with meals, water intake and exercise! Are you curious to give it a go? Sign up for MyFitnessPal Premium trial for free right now to give it a shot!
MyFitnessPal has published five scientific considerations when considering intermittent fasting for weight management. Click Here To Download MyFitnessPal
