Intermittent Fasting can Lead to Nutrient Deficiencies
In the ever-evolving landscape of health and wellness, trends often emerge promising quick fixes and transformative results. One such trend that has captured widespread attention in recent years is intermittent fasting. While intermittent fasting may seem to offer certain short-term benefits, its potential risks and limitations cannot be overlooked. Join us as we examine the evidence, address concerns, and shed light on alternative approaches to achieving health and wellness goals. When it comes to nourishing our bodies and nurturing our well-being, informed decisions guided by professional expertise pave the path to lasting success.
Intermittent fasting, hailed as a weight loss and wellness strategy, has surged in popularity. However, as a Registered Dietitian, I have reservations about intermittent fasting and its potential health risks.
Intermittent fasting involves alternating periods of fasting and non-fasting, typically ranging from 12 hours to 24 hours. During the fasting period, the individual restricts their nutrition intake and only consumes water, coffee, or tea. The non-fasting period usually lasts for 8-10 hours, during which the individual consumes regular meals. Much of the research on intermittent fasting is short-term and based on findings with animals, not humans, which is one of many reasons Registered Dietitians have concerns about this approach to eating.
One of the major concerns I have about intermittent fasting is that it can lead to nutrient deficiencies and dehydration. When people restrict their nutrition intake for long periods, they often don't consume enough of the essential nutrients their bodies need to function properly. This can lead to a host of health problems, including fatigue, dizziness, anxiety, digestive issues, mood changes, low blood sugar, blood pressure concerns, and weakened immune function. Additionally, fasting increases the risk of dehydration because carbohydrates and electrolytes we get from food play an important role in our hydration status. For many, eating is also a cue to hydrate consistently and during fasting periods people are more likely to forget to hydrate.
Another issue with intermittent fasting is that it can disrupt a person's natural hunger and fullness cues. When people restrict their nutrition intake for long periods, they may experience intense hunger and cravings, which can lead to overeating during their non-fasting periods. This can contribute to feelings of shame and guilt, which can cause distress and contribute to a negative relationship with food and body.
Intermittent fasting can also be challenging for people who have a history of disordered eating, eating disorders, and negative relationships with food and body. This eating pattern can trigger obsessive thoughts and behaviors around food and body, leading to an unhealthy preoccupation with food and negative body image. One potential outcome of restricting time windows for feeding is an individual may find themselves experiencing “catch-up hunger,” or a physiological urge to make up for missed nutrition during the restricted timeframes.
In addition to these concerns, intermittent fasting is not appropriate for everyone. People who are pregnant or breastfeeding, have certain medical conditions, teens and children, and those who take certain medications should avoid intermittent fasting. If you have a chronic health condition or are taking medication, it’s important to talk with your doctor about the safety of intermittent fasting and ask to meet with a Registered Dietitian first.
As a Registered Dietitian, I believe that the best way to achieve your health goals is through developing a sustainable eating pattern that helps you feel your best. While intermittent fasting claims to have many short-term benefits, it is important to approach it with caution and to consult with a healthcare professional, especially if you have a history of disordered eating, eating disorder, or any medical conditions. There are other, safer, and more effective ways to achieve your health and wellness goals. Find out more about the support our Registered Dietitians offer here.
Written by Emily Kinlaw | Registered Dietitian Nutritionist, RDN, CD at Experience Momentum