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4 Side Effects of Intermittent Fasting

Intermittent fasting is literally a diet method that fasts intermittently and keeps an empty stomach by skipping meals. It is well known as a relatively easy diet method because it does not have to eat little by little and does not have to cover food. It also has advantages such as improving insulin sensitivity and increasing growth hormone levels. So, is there no side effect of intermittent fasting? The U.S. health information site Harvard Health Publishing has described in detail 4 side effects of intermittent fasting.

Time to control weight
Time to control weight. Diet or healthy food concept by Marco Verch under Creative Commons 2.0


1. You can get sick

Depending on the fasting period, you may feel lethargic, headache, and constipation. It is difficult to exercise because fasting shortens the amount of energy in the body. It causes nervousness, lethargy, anemia, fatigue, etc., slows physical activity due to decreased activity, and reduces the effectiveness of exercise performance by half. To reduce these side effects, it is recommended to replace intermittent fasting with periodic fasting or to limit the amount of time you eat.

2. Overeating

Overeating may be caused by appetite hormones, etc. after fasting. "It's human nature to want to reward yourself after a long period of hard work, such as exercise and fasting, and risk indulging in unhealthy eating habits on days without fasting," said Dr. Hu, head of the Department of Public Health Nutrition at Harvard T.H. Chan School of Public Health.
Intermittent fasting slows your metabolism and increases your appetite. Also, studies have shown that time-limited eating methods may not fit your biological rhythm and can cause metabolic problems.

3. Excessive weight loss

If the elderly fasts intermittently, there is a risk of losing too much weight. "Losing too much weight can affect bones, the overall immune system and energy levels," said McManus, a nutritionist at Brigham and Women's Hospital at Harvard.

4. Risk of taking certain medications

"We recommend consulting a specialist before you start an intermittent fast," said Harvard T.H. Chan School of Public Health professor Lim. Skipping meals and severely limiting calories can be dangerous for people with diseases such as diabetes. People who take blood pressure or heart disease medications can also develop an imbalance of sodium, potassium, and minerals during fasting.

   How to reduce side effects

"It's important for your body to get used to intermittent fasting and adjust," McManus said. "Lower your eating time slowly for a few months." Besides, it is recommended to maintain moisture with calorie-free drinks such as water and black coffee and to consult a specialist to find the right fasting method for you if you take medicine with your food.
  • Every other day fasting: Fasting once every two days
  • Modified every other day fasting: Fasting, which only eats 25% of your usual intake once every two days
  • Periodic fasting: 2 days a week is limited to about 500 to 600 calories a day
  • Time-limited meals: limiting the time you eat every day

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