INTERMITTENT FASTING: FACTS AND FICTION

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INTERMITTENT FASTING: FACTS AND FICTION



    

In a new article, researchers at the University of Illinois Chicago debunk four common myths about the safety of intermittent fasting.

Intermittent fasting has become an increasingly popular way to lose weight without counting calories. And a large body of research has shown it's safe. Still, several myths about fasting have gained traction among clinicians, journalists, and the general public: that fasting can lead to a poor diet or loss of lean muscle mass, cause eating disorders, or decrease sex hormones.

UIC researchers debunk each of these in a new commentary in Nature Reviews Endocrinology. They base their conclusions on clinical studies, some of which they conducted and some done by others.

"I've been studying intermittent fasting for 20 years, and I'm constantly asked if the diets are safe," said lead author Krista Varady, professor of kinesiology and nutrition at UIC. "There is a lot of misinformation out there. However, those ideas are not based on science; they're just based on personal opinion."

There are two main types of intermittent fasting. With alternate-day eating, people alternate between days of eating a few calories and days of eating what they want. With time-restricted eating, people eat what they wish during a four- to 10-hour window each day, then don't eat for the rest of the day. The researchers conclude both types are safe despite the popular myths.

Here's a look at their conclusions:

Intermittent fasting does not lead to a poor diet: The researchers point to studies showing that the intake of sugar, saturated fat, cholesterol, fiber, sodium, and caffeine stays the same during fasting compared with before a fast. And the percentage of energy consumed in carbohydrates, protein, and fat doesn't change, either.

Intermittent fasting does not cause eating disorders: None of the studies show that fasting caused participants to develop an eating disorder. However, all the studies screened out participants who had a history of eating disorders, and the researchers say that those with a history of eating disorders should not try intermittent fasting. They also urge pediatricians to be cautious when monitoring obese adolescents if they start fasting because this group has a high risk of developing eating disorders.

Intermittent fasting does not cause excessive loss of lean muscle mass: Studies show that people lose the same amount of lean muscle mass whether they're losing weight by fasting or eating a different diet. In both cases, resistance training and increased protein intake can counteract the loss of lean muscle.

Intermittent fasting does not affect sex hormones: Despite concerns about fertility and libido, neither estrogen, testosterone, nor other related hormones are affected by fasting, the researchers said.

The other authors of the article are Vanessa Oddo and Sofia Cienfuegos at UIC and Shuhao Lin, formerly at UIC and now at the Mayo Clinic.


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