Is intermittent fasting safe or not: Nutritionist's explanation
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Intermittent fasting has become quite popular in today’s world. Despite its numerous advantages, there are certain downsides to this dietary approach that may pose health risks, according to nutritionist Anastasiia Holoborodko.
What is intermittent fasting?
Intermittent fasting is a dietary regimen that involves dividing the day into periods of eating (eating window) and complete fasting. This method is based on changes in metabolic and intracellular processes that occur around the 12th hour of fasting when the catabolic phase begins (the body exhausts its glycogen stores and starts burning ketones).
According to the expert, intermittent fasting isn’t bad—in fact, it’s beneficial. Typically, it involves a nighttime fasting break of 12 to 22 hours, and up to 24 hours is considered safe for those looking to improve habits, add a boost to their health, reduce body fat, and even increase muscle mass.
Potential harm
A fasting period of 12 hours can significantly enhance fat metabolism and the secretion of growth hormones, benefiting mitochondrial function and body composition.
However, there are several conditions under which this type of fasting may be harmful:
- Pregnancy and breastfeeding: These are times of growth and development for a new organism, so any nutritional restrictions can be harmful.
- BMI below 20: With low body weight, fasting is not a suitable method for health management.
- Eating disorders (EDs) and any disordered eating behaviors.
- Heart problems: Only after consulting with a specialist. At the very least, you could cause harm due to electrolyte imbalances.
- Thyroid pathologies: Insulin spikes and cortisol surges.
- Carbohydrate metabolism disorders, glucose spikes, and adrenal problems.
- Gastrointestinal exacerbations, particularly related to the gallbladder: First, treat and stabilize, then start with a 12-hour fasting window.
Healthy pause in eating
A healthy pause in eating could be from an early light dinner to an early full breakfast.
Moreover, women typically tolerate fasting worse than men.
“If you’re new to fasting and also engage in running, CrossFit, and suffer from poor sleep, adding fasting on top of that is a bad idea. Sleep should be your focus—the impact of adequate, normal sleep on hormones is far more powerful than trying to 'not eat.' Start with 12 hours, gently and carefully,” the expert says.
Previously, we also reported on what food greed is and how to manage it.
