Intermittent fasting has become a popular diet trend over the last few years, with many people turning to this eating pattern as a way to lose weight and improve their health.
However, with the rise in popularity comes a rise in misinformation and myths about Intermittent fasting. Here are the top myths about Intermittent fasting followed by the actual truth:
Myth 1: Intermittent fasting is a starvation diet.
This is perhaps the most common myth about Intermittent fasting. However, the truth is that Intermittent fasting is not a starvation diet. In fact, it's a structured way of eating that involves alternating periods of fasting and eating. During the fasting period, your body uses stored fat as energy instead of glucose from food.
Myth 2: Intermittent fasting slows down your metabolism.
Some people believe that Intermittent fasting slows down your metabolism, making it harder to lose weight. However, research has shown that Intermittent fasting can actually increase your metabolism by up to 14%. This is because when you fast, your body produces more human growth hormone (HGH), which helps to increase your metabolism.
Myth 3: Intermittent fasting causes muscle loss.
Another common myth is that Intermittent fasting causes muscle loss. However, research has shown that Intermittent fasting can actually help to preserve muscle mass, especially when combined with strength training.
In fact, a study published in the Journal of Translational Medicine found that Intermittent fasting combined with resistance training can lead to increased muscle mass and strength.
Myth 4: Intermittent fasting is only for young, healthy people.
While Intermittent fasting may not be suitable for everyone, there is no age limit on this eating pattern. In fact, research has shown that Intermittent fasting can be beneficial for older adults, helping to improve cardiovascular health, reduce inflammation, and increase longevity.
Myth 5: Intermittent fasting leads to binge eating.
Some people believe that Intermittent fasting leads to binge eating during the eating window. However, studies have shown that most people do not compensate for the calories they missed during the fasting period by overeating during the eating window.
In fact, some people may even find that Intermittent fasting helps to reduce cravings and promote healthier eating habits.
Myth 6: Intermittent fasting only works for weight loss.
While Intermittent fasting is commonly used for weight loss, it has other benefits as well. Studies have shown that Intermittent fasting can improve blood sugar control, reduce inflammation, increase longevity, and improve brain function.
Myth 7: Intermittent fasting is only effective if done every day.
While some people do practice daily Intermittent fasting, it is not necessary for everyone. Intermittent fasting can be done on alternate days or a few times per week, and still, be effective for weight loss and other health benefits.
Myth 8: Intermittent fasting is only for people who skip breakfast.
While skipping breakfast is a common way to practice Intermittent fasting, there are other ways to do it as well.
Some people may skip dinner instead of breakfast, or they may fast for a full 24 hours once or twice per week.
Myth 9: Intermittent fasting is not safe for women.
There is some concern that Intermittent fasting may not be safe for women due to hormonal imbalances. However, research has shown that Intermittent fasting can be safe and effective for women, and may even provide additional benefits such as improved insulin sensitivity and reduced risk of breast cancer.
Myth 10: Intermittent fasting is too difficult to stick to.
While Intermittent fasting can be challenging at first, it can become easier over time as your body adapts. Plus, there are many different ways to practice Intermittent fasting, so you can find a schedule that works best for you.
Intermittent fasting is a powerful tool for improving health and reaching fitness goals. With these myths debunked you can now have a clearer understanding of how Intermittent fasting functions and how you can manipulate it for your own health and wellness.
Remember to always consult with your healthcare provider before starting any new diet or fasting regimen to ensure that it is safe and appropriate for your individual needs and goals.
Alam, Iftikhar, et al. “Recurrent Circadian Fasting (RCF) Improves Blood Pressure, Biomarkers of Cardiometabolic Risk and Regulates Inflammation in Men.” Journal of Translational Medicine, vol. 17, 19 Aug. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6700786/, https://doi.org/10.1186/s12967-019-2007-z. Accessed 24 Feb. 2021.
Cioffi, Iolanda, et al. “Intermittent versus Continuous Energy Restriction on Weight Loss and Cardiometabolic Outcomes: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.” Journal of Translational Medicine, vol. 16, no. 1, Dec. 2018, https://doi.org/10.1186/s12967-018-1748-4.