Intermittent fasting has become a trend. The media is flooded with information about its supposed unlimited benefits. But are these claims true? This article explores and debunks ten common myths about it.

Intermittent Fasting Puts Your Body Into Starvation Mode

Intermittent fasting is not starvation; it’s a planned, occasional break from eating for short periods, done voluntarily for health reasons. 

One common myth suggests that it puts your body into starvation mode, slowing down metabolism. 

However, starvation occurs involuntarily when food is scarce, such as during famines or wars. Prolonged calorie restriction can lead to the body adapting by significantly reducing metabolic rate as a survival strategy. 

Intermittent fasting, on the other hand, prevents this adaptation by alternating between consumption and restriction regularly. In fact, limiting fasting periods and alternating between fasting and eating can increase metabolic rate. Studies show that fasting for up to 48 hours can boost metabolism by 4 to 14 percent. However, fasting for much longer can reverse these effects and decrease metabolism

Intermittent Fasting Leads To Muscle Loss

Some people believe that fasting causes the body to break down muscle for energy. 

While strict low-calorie diets can lead to loss of both body fat and lean muscle mass, intermittent fasting programs typically promote a gradual weight reduction. Research indicates that intermittent fasting may be more effective than traditional dieting for preserving muscle mass.

Interestingly, intermittent fasting is popular among bodybuilders who use it to maintain muscle mass while keeping body fat levels extremely low. The increased release of growth hormone during fasting is particularly appealing to this group of athletes. 

Many bodybuilders have embraced intermittent fasting as a strategy to achieve their main objectives: burning excess fat while preserving lean muscle.

Skipping Breakfast Makes You Fat

Mom’s belief that breakfast is the most important meal of the day is common, but research suggests otherwise. While breakfast may be crucial for some individuals, studies indicate it’s not essential for everyone’s health. Controlled research hasn’t found any significant difference in weight loss between those who eat breakfast and those who skip it.

Contrary to the idea that skipping breakfast slows down metabolism, intermittent fasting has been shown to increase metabolic rate and encourage the loss of body fat.

Intermittent Fasting Slows Metabolism 

Eating smaller, more frequent meals doesn’t significantly boost metabolism or aid in weight loss. What truly matters is the total number of calories consumed, regardless of meal frequency.

While there is some calorie expenditure associated with digesting meals, known as the thermic effect of food (TEF), it typically accounts for only about 10 percent of your total calorie intake, which has a negligible impact on metabolism.

Recent research on intermittent fasting has shown that temporarily switching your metabolic state can increase metabolism by reducing insulin levels and increasing blood levels of human growth hormone and norepinephrine. These changes can facilitate fat-burning and weight loss. 

One study found that fasting every other day for 22 days didn’t decrease metabolic rate but did result in a 4 percent reduction in fat mass.

Intermittent Fasting Makes You Overeat

Study after study confirms that intermittent fasting is a highly effective method for weight loss, with no evidence suggesting it promotes weight gain. However, it’s essential to note that overeating during feasting periods can still lead to weight gain.

Intermittent fasting facilitates weight loss by triggering metabolic changes in the body, such as reducing insulin levels and increasing metabolism, norepinephrine levels, and human growth hormone levels, resulting in fat loss rather than weight gain. Ultimately, weight loss occurs because of a calorie deficit—consuming fewer calories than expended over time. If this balance is disrupted, weight gain is likely.

Following the intermittent fasting plan as designed typically leads to adaptation to hunger feelings over time, usually within two to four weeks. This adaptation often results in reduced hunger and satisfaction with less food.

Eating Three Meals a Day Is Better for Your Health

Some people believe that sticking to the standard routine of eating three meals a day plus snacks is better for health and weight control, but this is simply not true. Instead, intermittent fasting has significant health benefits. 

The three-meal-a-day-plus-snacks lifestyle doesn’t trigger the physiological changes in the body that promote autophagy, the cellular repair process. Short-term fasting encourages autophagy, allowing cells to recycle old and dysfunctional proteins. Autophagy may provide protection against aging, cancer, and neurodegenerative diseases like Parkinson’s and Alzheimer’s. 

Some studies even suggest that frequent snacking or eating very often can harm health and increase the risk of disease. Therefore, intermittent fasting is far from unhealthy and offers numerous benefits not observed with the traditional eating pattern.

You Need to Eat Protein Every Three Hours to Gain Muscle

Studies indicate that consuming protein in more frequent doses doesn’t impact muscle mass. The notion that eating protein every few hours and aiming for 20 to 30 grams of protein per meal and snack for muscle growth is false. Individuals can still gain muscle and reduce body fat while practicing intermittent fasting. The essential factor is to eat before and after strength-training workouts and ensure an adequate intake of total calories (including protein) to support muscle growth.

A weight training program tailored for muscle gain during intermittent fasting, coupled with sufficient calorie consumption, is crucial for building muscle. The body can effectively utilize more than 30 grams of protein per meal, and there’s no need to consume protein every two to three hours.

Intermittent Fasting Is Harmful to the Brain

The brain relies on blood sugar, or glucose, as its primary fuel source. However, eating carbohydrates every few hours isn’t necessary for brain health for a couple of reasons:

• Your body can produce glucose from non-carbohydrate sources through a process called gluconeogenesis.
• During fasting periods, the brain uses ketones as an alternative energy source, eliminating the need for a constant dietary glucose intake.

Intermittently forcing your body to burn fat reserves and rely on ketones not only sustains brain function during fasting but also enhances cognition, strengthens neuron connections, and helps prevent neurodegeneration.

Intermittent Fasting Causes Dangerous Drops in Blood Sugar

Intermittent fasting plays a role in stabilizing blood sugar levels and may help prevent and potentially reverse type 2 diabetes. The body is capable of storing and producing glucose as needed. With strategic intermittent fasting, glucose levels typically stabilize over time, leading to significant improvements and even reversal of insulin-resistant conditions like diabetes.

Hypoglycemia (low blood glucose) is a concern primarily for individuals previously diagnosed with this disorder and for diabetics who take insulin or oral medications that lower glucose levels. In such cases, it’s crucial to obtain permission from a healthcare professional before starting an intermittent fasting regimen. Your healthcare provider will closely supervise you and monitor your glucose levels if you incorporate intermittent fasting into your routine.

Intermittent Fasting Is Too Hard

Intermittent fasting can pose challenges, but many find it much easier than traditional diets. Unlike tedious caloric tracking, intermittent fasting simplifies eating habits—you’re either eating or not—which makes it a more manageable weight loss approach for many.

Moreover, the sacrifices made with intermittent fasting yield numerous rewards, including health benefits, weight loss, and reduced body fat. Additionally, intermittent fasting offers freedom from food restrictions during eating windows. Eating less frequently means spending less time and energy on food-related activities like shopping and cooking. Consequently, individuals have more time to focus on the things they enjoy in life.

References

1. Brill, J. B. (2021). Intermittent fasting for dummies. John Wiley and Sons, Incorporated.
2. Fung, J., & Moore, J. (2016). The Complete Guide to fasting: Heal your body through intermittent, alternate-day, and extended fasting. Victory Belt Publishing.