Weight Loss: 9 Ways Intermittent Fasting Can Affect Your Health Negatively

Intermittent fasting has become more popular as a weight-loss and health-improvement technique. Despite its growing popularity, it is important to recognise that this eating pattern may not be appropriate for everyone. For many people, intermittent fasting can create a number of obstacles and potential health hazards. This article explores the drawbacks of intermittent fasting, showing why it may not be the best way to eat and live. Understanding the potential negative consequences for nutrition, metabolism, mental health, and social connections is critical.

Intermittent fasting frequently involves extended periods without meals, which can result in acute hunger, nutrient deficits, and other health issues. Furthermore, the restrictive nature of this diet may not be compatible with India's diverse and rich culinary culture, making it difficult for individuals to sustain it over time. By investigating these issues, we hope to provide a detailed review of why intermittent fasting may not be the best nutritional option for everyone.

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Cons of Intermittent Fasting

If you have been following the trends and considering that the easiest way for weight loss is through intermittent fasting then here we have listed nine reasons why it can cause you and your body more damage. You can find healthier ways to lose weight, with exercising and a balanced diet, you can remain fit and reach your desired body weight.  

1. Nutrient deficits

Intermittent fasting frequently results in insufficient nutritional intake due to limited feeding windows. Essential vitamins and minerals such as calcium, iron, and vitamin D may be deficient, affecting general health. The American Heart Association (AHA) cautions that "a balanced diet is crucial for heart health, and restrictive eating patterns can disrupt nutrient intake." 

Intermittent fasting creates number of potential health hazards

Photo Credits: iStock.

2. Increased hunger and cravings

Prolonged fasting can cause intense hunger, leading to overeating during mealtimes. This trend can lead to unhealthy eating habits and bad dietary choices. Hunger pangs might cause irritation and difficulty concentrating.

3. Metabolic impact

Fasting can impede metabolism, especially if calories are drastically reduced. A sluggish metabolism can sabotage weight loss efforts in the long run. The American Heart Association warns that "disrupting regular meal patterns can negatively affect metabolism and overall energy balance."

Also read: How intermittent fasting can boost brain health

4. Potential for muscle loss

During fasts, the body may begin to break down muscle tissue for energy. Muscle loss can reduce strength and physical performance. Maintaining muscle mass is critical to general health and metabolic function.

5. Negative effects on mental health

Intermittent fasting can cause stress and anxiety because of the constant focus on meal schedules. For people with a history of eating disorders, this eating habit can lead to unhealthy behaviours. The National Institute of Mental Health (NIMH) states that "mental well-being is closely linked to eating habits, and restrictive diets can exacerbate stress and anxiety."

6. Impact on blood sugar levels

Fasting can induce blood sugar changes, which can be troublesome for people who have diabetes or hypoglycaemia. Irregular blood sugar levels can cause dizziness, exhaustion, and other complications. Consistent meals help to keep blood sugar constant, which is important for overall health.

7. Digestive issues

Irregular eating habits might disturb natural digestive functions. Fasters frequently experience bloating, constipation, and other digestive issues. A regular meal schedule promotes proper digestion and nutrient absorption.

8. Social and cultural challenges

Intermittent fasting can interfere with social and cultural activities, particularly in countries like India where food is fundamental to meetings and festivals. It might cause social isolation and make it difficult to participate in family meals and festivities. Balancing eating habits with cultural norms is critical for overall health.

9. Unsustainable in the long term

Many people struggle to maintain intermittent fasting for long periods of time. The restricted nature of this diet may result in burnout and eventual abandonment of the eating pattern. Long-term success in weight management and health necessitates consistent food habits.

Also read: 5 Points To Make Intermittent Fasting Work For You

Irregular eating habits might disturb natural digestive functions

Photo Credit: iStock

While intermittent fasting may provide some short-term benefits, it is critical to understand the potential drawbacks of this eating practice. Nutrient deficits, metabolic effects, muscle loss, and mental health concerns are all important factors to consider. Furthermore, the social and cultural barriers in India make intermittent fasting an unsustainable and potentially dangerous practice for many people. Before beginning any restrictive diet, contact a healthcare practitioner to confirm that it is compatible with your overall health and lifestyle demands. Remember that eating a balanced and nutritious diet, combined with frequent physical activity, is the best sustainable method to develop and maintain good health.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.