The Dangers of Intermittent Fasting
Written by CCTC Staff Writer
Intermittent fasting may seem to be a trendy and convenient way of losing weight quickly, but there are potential dangers that should be considered before implementing this eating pattern. Intermittent fasting can contribute or worsen the development of disordered eating behaviors and body image issues. It is important for people considering intermittent fasting to be aware of the potential risks.
Continue reading to learn more about:
What intermittent fasting (IF) is
The different types of intermittent fasting
Potential dangers of intermittent fasting
Whether or not IF is a form of disordered eating
What new research says about intermittent fasting
Evaluating intermittent fasting for yourself
What healthcare professionals need to be aware of
Next steps if you are struggling with your relationship with food
What is intermittent fasting?
Intermittent fasting (IF), is a type of eating pattern that involves alternating between periods of eating and fasting, usually on a daily or weekly basis. During the “fasting” periods, people may abstain from food altogether or they may restrict their caloric intake to a certain level. Like most diet fads, it promotes potential weight loss, improvement of metabolic health and slowing down the aging process. Yet, the majority of human studies conducted on Intermittent Fasting tend to yield minimal weight-loss and only a slight increase in metabolic biomarkers, although the outcomes vary from person to person.
What are the different forms of intermittent fasting?
Time-restricted Eating (TRE) entails fasting for a specific number of hours, followed by an eating window. For instance, 16/8 fasting would be sixteen hours of fasting with eight hours of eating time; similarly 18/6 or 20/4 also follow this formula. Alternatively, Alternate Day Fasting (ADF) follows the pattern in which one day you eat as usual and on the other day fast completely.
Potential dangers of intermittent fasting
There are some potential dangers associated with IF that should be considered before trying it out. For example, if a person is not properly attuned to their hunger cues and does not eat enough during the eating periods, this could result in overeating or binging when they next get to eat. This type of disordered eating behavior can lead to feelings of guilt and shame which further perpetuate unhealthy patterns.
Additionally, people may become overly focused on their diet and body image which can contribute to negative thoughts and distorted body image issues. Lastly, IF may be difficult to sustain over an extended period of time and can potentially lead to burnout and exhaustion.
As for medical consequences, intermittent fasting might increase the odds of hypoglycemia and could cause muscle atrophy if one is not receiving enough protein.
Whether intentionally or by accident, depriving one's body of essential nutrients for an extended period can cause hormone imbalances or a decrease in metabolism function.
Is intermittent fasting a form of disordered eating?
When you consume food in a disruptive manner—severely cutting back on calories, denying yourself nourishment when hungry, or severely limiting the kinds of foods you eat — this is classified as disordered eating even if it’s unintentional.
Restricting or dieting in this manner can often lead to disordered eating or even full-blown eating disorders, such as anorexia nervosa and bulimia nervosa. This is due to many diets placing extreme restrictions on food intake and/or creating unrealistic expectations of weight loss.
When a person begins to obsess over their diet and develop restrictive behaviors, they may start to engage in binging and purging cycles, severely restrict their food intake, or adopt other unhealthy habits that can be detrimental to physical and mental health. It is important to recognize the signs of disordered eating or an eating disorder so that proper treatment can be sought.
What new research says about intermittent fasting
There is still a need to research and understand the far-reaching ramifications of intermittent fasting, but a study recently published in Eating Behaviors examined the relationship between intermittent fasting and eating disorders among adolescents and young adults.
Drawing upon a sample of 2,762 adolescents and young adults - which included females, males, as well as transgender or gender non-conforming individuals - researchers obtained their information through social media.
Intermittent fasting was extremely prevalent in the sample, with 48% of women, 38% of men and an astonishing 52% of transgender/gender non-conforming participants partaking. Participants self-reported fasting for around 100 days in the past year on average.
Utilizing the Eating Disorder Examination Questionnaire, researchers explored how attitudes and behaviors of participants compared to those diagnosed with an eating disorder. To do this, they analyzed dietary restraints, anxieties about weight/shape/eating habits as well as examined any potential binge-eating, compulsive exercise or laxative usage.
Research has revealed that all genders, whether male, female or transgender, who partook in intermittent fasting within the previous 12 months are more likely to exhibit eating disorder attitudes and behaviors.
For females, in particular, there was a significant correlation between IF and all eating disorder behaviors such as binge eating, vomiting compulsively, taking laxatives excessively, and overexercising. However for males, compulsive exercising was more commonly associated with intermittent fasting.
The results suggest that further exploration into the potential dangers of following such an eating pattern should be carried out.
It is essential that parents and healthcare professionals alike are aware of the risks associated with diets especially in adolescents and teens. If concerned about a teen’s diet or body image related struggles, it is important to seek out specialized help from a dietitian and/or mental health professional. Proper support and guidance can be key to helping teens develop healthy habits, body image, and relationship with food.
Evaluating intermittent fasting for yourself
If intermittent fasting has piqued your interest, we recommend scheduling a meeting with an experienced registered dietitian. If you experience concerns about food, weight or your body - we highly recommend talking to someone who specializes in disordered eating.
A dietitian who specializes in disordered eating can provide valuable insight into the risks of intermittent fasting. They can help to assess your current dietary habits and lifestyle, evaluate the appropriateness of a potential regimen, and identify signs that may point to possible unhealthy behavior or a full-fledged eating disorder.
What healthcare professionals need to be aware of
With this new study suggesting that Intermittent Fasting (IF) may be linked to severe and hazardous eating behaviors, healthcare officials need to have an awareness of the possible connections between dietary habits and harmful mental health issues.
Healthcare professionals must also understand modern diets like IF that are popular among young people on social media platforms, in order for them to provide comprehensive assessments related to nutrition habits when needed. Furthermore, it is essential that appropriate guidance be given regarding proper dietary practices if necessary.
If you or someone you know is struggling with chronic dieting, disordered eating, or body image related issues, it is important that help be sought out as soon as possible. Central Coast Treatment Center provides specialized treatment options to those who are suffering from an eating disorder or unhealthy relationship with food. Our experienced professionals work closely with each individual to develop a tailored and comprehensive treatment plan that will help them reach their recovery goals. We offer individual, group, and family counseling, as well as nutritional guidance and support during meal times. Contact us today.