Intermittent fasting is believed to provide many benefits from brain enhancement to weight loss. That’s why many celebrities and influencers are vocal to use this diet plan and proud about its outcomes. To support this, many studies say that aside from helping you to shed weight, it can also help in preventing chronic diseases like Alzheimer’s disease, heart disease, diabetes and cancer. But despite this promises, experts claim that though there are no concrete harmful effects, its safety is also not certain. Here are the side effects of intermittent fasting that you should know before considering the diet plan.
Limited Energy Source
Entering in intermittent fasting diet plan means that you are cutting your caloric intake. That’s why before considering this diet plan, you should consult your physician especially if you are over 65 or if you have an existing chronic diseases. And if you are taking any male supplements, you should inform you doctor about these as medications and supplements may affect your diet.
People who are underweight, younger than 18 years of age, pregnant and lactating mothers should think twice before considering intermittent fasting as they need more calories so sustain their body’s needs. Diabetic individuals are also not advised to undergo this diet as their blood sugar levels may crash down to uncontrollable levels.
Feeling of Hunger
When you look into a mouthwatering pizza or steak, you stomach releases gastric acids and you will feel hungry. This is because your ‘hunger center’ in your brain is active, sending signals to your digestive organs and different parts of your brain. This is one of your enemies when you are doing intermittent fasting. You may consider not looking into delicious temptations and start eating food that may slow down the sensation of hunger such as fiber rich foods, protein and fat filled diet.
Start slow and don’t rush the diet course as taking a big step and cutting your calorie intake tenfold or fasting for a huge period of time may make you feel hungry that may also lead you to surrendering in the diet plan. Cut a half or a quarter on your caloric intake or start fasting from noon to evening first before taking a big leap in the diet plan
Eating huge amounts of food, after fasting in a long period of time, defeats the purpose of the diet plan. It is a fact that fasting can increase your stress levels as fighting temptation of eating a meal, especially when you usually eat 5 times a day, is quite nerve-racking as it also increases cortisol levels, which is the stress hormone. To surpass this, do the activities that decrease your stress hormones such as meditating and music therapy.
The food we eat also has water that is why intermittent fasting can also decrease the water levels inside your body. Also, some people only remember to take a glass of water when they are taking a meal. When you are doing intermittent fasting, always satisfy you thirst for a glass of water.
Exhaustion and Irritability
People who are doing intermittent fasting have lower caloric intake compared to a person who has a normal diet. This means individuals who undergo this diet plan may encounter not just hunger, but also exhaustion as their energy sources are reduced. Aside from feeling tired and hungry, this diet plan may also make you feel stressed and irritable that’s why you must be prepared before considering this.
Controlled Alcohol Intake
Drinking alcohol while on your fasting period might make you drunk more easily because of your empty stomach. Some experts may consider drinking while on the eating period but only limited to low-calorie drinks as these beverages may defeat the purpose of your diet plan.
Uncertain Long Term Effects
Intermittent fasting may produce quick results such as drastic weight loss, but its long term effects, whether it is safe or not, are still not well-studied as the diet plan is still new to the society. Doing intermittent fasting in long term is the individual’s choice, but it is advised to do this with their physician’s guide.