Intermittent fasting (IF) has surged in popularity, touted for its potential in weight management and chronic disease management. However, this dietary pattern, which alternates between eating and fasting periods, isn’t universally suitable. Here’s a closer look at who should avoid intermittent fasting and the reasons behind it.
Intermittent fasting can lead to significant health changes, including decreased insulin levels, enhanced human growth hormone (HGH) production, and improved cellular repair, according to research in the Nutrients Journal. By reducing meal frequency, IF can also promote weight loss through lower calorie intake. Despite these advantages, certain groups may experience negative consequences from adopting this eating style.
Types of Intermittent Fasting
Common methods of intermittent fasting include:
- 16/8 Method: Fasting for 16 hours and eating within an 8-hour window.
- 5:2 Diet: Normal eating for five days and calorie restriction (500-600 calories) for two non-consecutive days.
- Eat-Stop-Eat: Fasting for 24 hours once or twice a week.
- Alternate-Day Fasting: Alternating days of fasting with days of eating.
- Warrior Diet: Consuming small amounts of raw fruits and vegetables during the day and one large meal at night.
During fasting, calorie-dense foods are restricted, but water, tea, and coffee (without sugar or milk) are permitted. The aim is to provide the body a break from digestion, allowing it to repair and utilize stored fat for energy, as noted by nutritionist Avni Kaul.
Groups at Risk of Complications from Intermittent Fasting
Pregnant or Breastfeeding Women: Intermittent fasting may hinder fetal development and milk production due to the increased nutrient demands during these stages. Nutrient deficiencies can occur, leading to fatigue and weakness.
Individuals with Eating Disorders: Those with a history of eating disorders, such as anorexia or bulimia, may find intermittent fasting triggers harmful eating behaviors, potentially exacerbating their condition.
People with Diabetes: While intermittent fasting can improve insulin sensitivity, it may also lead to dangerous fluctuations in blood sugar levels, especially in individuals on insulin or medications affecting glucose. Hypoglycemia can occur, resulting in dizziness or confusion.
Individuals with Low Blood Pressure: Prolonged fasting may lower blood pressure further, causing lightheadedness or fainting, particularly in those predisposed to low blood pressure.
Underweight or Malnourished Individuals: IF can worsen malnourishment and muscle loss, as it typically involves calorie restriction, which is detrimental for those needing consistent nutrient intake.
Athletes or Highly Active Individuals: Athletes often require a steady energy supply, and fasting may lead to fatigue, hinder recovery, and reduce endurance during training.
People Experiencing Chronic Stress or Sleep Issues: Insufficient sleep can impair cognitive function and recovery, while fasting may elevate cortisol levels, exacerbating anxiety and disrupting sleep patterns.
Before beginning intermittent fasting, it is crucial for individuals in these categories to consult a qualified dietician. Balancing health and wellness should remain a priority.
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