A new review published in Nature Reviews Endocrinology has explored and debunked common myths surrounding intermittent fasting.
Intermittent fasting involves restricting eating to either certain days of the week or certain time windows every day, and it has become a popular way to lose weight without tracking caloric intake. While studies have shown that intermittent fasting is safe and can be effective when done right, many myths persist in popular culture. In the review, the authors listed and addressed several persistent myths about intermittent fasting:
- Intermittent fasting doesn’t decrease diet quality. Several studies have shown that fasting does not change how much sugar, saturated fat, cholesterol, fiber, sodium, or caffeine people consume. Fasting is also not linked to changes in the ratios of fat, protein, and carbohydrates consumed.
- Intermittent fasting does not lead to eating disorders. No studies have shown that intermittent fasting is linked to eating disorders, although it is not recommended that people with a history of eating disorders try intermittent fasting.
- Intermittent fasting does not cause disproportionate loss of muscle mass. Research shows that loss of muscle mass is the same when losing weight through intermittent fasting and other types of dieting.
- Intermittent fasting does not alter sex hormones. Levels of testosterone, estrogen, and related hormones are not affected by intermittent fasting, and there is no evidence that intermittent fasting changes libido or fertility.
The lead author of the study has 20 years of experience studying intermittent fasting, and a consistent question from patients and others is whether participating in intermittent fasting is safe. Many studies have shown that intermittent fasting is safe and effective. Maintaining a healthy weight is a key component of heart health as well as overall health, and intermittent fasting can be a safe way to reach weight loss goals.
Sources: Nature Reviews Endocrinology, Science Daily