Intermittent Fasting for Weight Loss Myths Debunked

There's a lot of misinformation about intermittent fasting that might make you think twice before trying it. Do we eat a little? Are there foods one should avoid? Does IF lead to muscle loss? How fast will I see results?

If you're like most people, all the conflicting information out there probably holds you from trying intermittent fasting or staying the course. But after reading this post, you'll know enough about intermittent fasting to take the right actions and achieve the desired results. 

Myth 1: You can eat anything during your eating window

The number one rule when intermittent fasting is you must eat after fasting. Intermittent fasting is unique from dieting because it does not restrict you from certain foods. But if you're fasting to lose weight, you will be smart to avoid most of the guilty pleasures heaped with salt, processed sugar, and trans fat.

Filling your eating window with pizzas, French fries, white bread, and sugary drinks negates the benefits of intermittent fasting. With intermittent fasting, your body burns through the calories from the last meal first and then taps on its fat stores, leading to weight loss.

Consuming excess calories during your feeding window means the body has enough energy to last you the fasting schedule. Your body never gets a reason to disturb its fat stores. This is one of the reasons some people claim intermittent fasting is not working for them. To lose weight while intermittent fasting, it is recommended to consider whole foods like vegetables, fruits, and lean-animal proteins. 

Myth 2: Intermittent fasting causes ulcers 

Intermittent fasting has minor side effects- just like any other eating plan or dieting regimen. But there is not enough evidence to suggest that intermittent fasting in and of itself causes ulcers. Stomach ulcers are caused by the Helicobacter pylori bacteria and the overuse of non-steroidal anti-inflammatory drugs that damage the stomach lining. This allows gastric acid to penetrate and eat on the stomach wall, causing ulcers.

Note that intermittent fasting can cause acid reflux, which most people confuse for ulcers. It's essential for people with ulcers to seek advice from a doctor before intermittent fasting. Also, seek medical attention if you have persistent gastrointestinal discomforts when fasting. 

Myth 3: Intermittent fasting can lead to muscle loss 

Most people fear that intermittent fasting may cause muscle loss. But that's not true. Dr. Berg- a keto and intermittent fasting expert- explains that IF actually boosts the production of human growth hormone (HGH) by 300-2000%. HGH is best known for regulating muscle and bone growth and preserving proteins.

On the other hand, lower-protein diets that are high in fats are known to suppress overall growth hormone levels. This means you're more likely to lose muscles on a bad diet than intermittent fasting. However, the secret to maintaining muscle mass during intermittent fasting is combining a protein-rich diet with regular physical activity and deep sleep. 

Myth 4: All intermittent fasting schedules are the same

There are over ten different types of intermittent fasting. They vary in fasting duration, benefits, and challenge level, meaning they suit people differently.

The 12-hour fasting is the easiest way of doing IF. It involves eating your usual three meals within 12 hours and fasting the remaining 12 hours of the day. It's different from your typical eating routine in that it does not allow late-night snacking. Research has shown that a three-meal diet without snacking promotes weight loss. However, this fasting method has the least weight loss benefits, so it's best for beginners and individuals without a lot of weight to lose. 

Average-weight individuals with some fasting experience may prefer the 16/8 fasting method. It promotes weight loss without causing intense hunger pangs. One-meal-a-day (OMAD) is among the most difficult intermittent fasting methods, making it ideal for people who are used to fasting. But it's also the best in terms of weight loss. 

Myth 5: Intermittent fasting triggers starvation mode

Another thing you may have been told is that intermittent fasting will put you in starvation mode. This means that your basal metabolic rate (BMR) will decrease. Those who peddle this myth claim that fasting forces the body into self-preservation mode, which burns proteins (muscles) and stores fat. Fortunately or unfortunately, the body doesn't work that way. 

Fasting studies show that in the absence of food, the body switches to energy stored in glycogen and fats. Because the body has adequate alternative energy, the body doesn't need to burn muscles or lower the BMR. 

It's important to note that prolonged periods without food can lead to a drop in metabolism. On the other hand, fasting for short periods (up to 48 hours) has been shown to boost metabolism by up to 14%. 

Myth 6: Intermittent fasting is safe for everyone 

Health professionals agree that intermittent fasting is generally safe for many people, but not everyone should be practicing it. It's generally recommended to steer clear of intermittent fasting if you are pregnant because it increases your risk of nutritional deficiencies. Pregnancy increases your nutritional needs by approximately 300 calories per day. Intermittent fasting works against this because it promotes weight loss by reducing your calorie intake. 

Intermittent fasting is also not recommended for individuals going through a period of rapid growth, particularly babies and teens below 18 years. Intermittent fasting among babies and teens has not been studied extensively. But these individuals require sufficient caloric intake daily for proper development.

Another group that shouldn't do intermittent fasting is those with an eating disorder or who are susceptible to it. You have an increased risk of having an eating disorder, including:

• Family history. For instance, if you have a family member with an eating disorder, you are at a higher risk of developing one also. 
• Emotional/stress eating
• Mental health issues such as depression, anxiety, and obsessive-compulsive disorder

Summary 

Intermittent fasting is a healthy way of losing weight. It doesn't cause ulcers, promote muscle loss, or trigger starvation mode. Before starting, compare the different types of intermittent fasting and choose a plan that syncs with your goals, experience level, and lifestyle. Keep in mind that intermittent fasting is not for everyone, particularly pregnant women, babies and teens under 18 years, and people with a history of eating disorders.