Jul 10, 2024
By: Ankush Banerjee
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Intermittent fasting has surged in popularity as a trendy method to shed pounds without the hassle of counting calories. Yet, despite its rise, myths about its safety and effects have taken on a life of their own, feeding scepticism and confusion.
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Intermittent fasting comes in two main forms: alternate-day fasting, where minimal calorie days alternate with eating freely, and time-restricted eating, where food is consumed within a specific daily window.
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Enter the researchers from the University of Illinois Chicago, who have taken on the role of myth-busters. With a slew of clinical studies in hand, they've debunked four prevalent misconceptions about intermittent fasting.
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First on the chopping block: the notion that intermittent fasting leads to poor dietary choices. Studies reveal that the intake of sugar, saturated fat, cholesterol, fibre, sodium, and caffeine doesn’t budge during fasting.
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The researchers found no evidence to back the claim fasting triggers eating disorders. However, they warned that those with a history of eating disorders should steer clear of fasting, and paediatricians should keep an eye on fasting obese adolescents, who are at higher risk.
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The third myth involves the dreaded loss of lean muscle mass. Contrary to popular belief, studies show that people lose the same amount of muscle whether they’re fasting or following other diets. Resistance training and upping your protein intake can keep those muscles intact.
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Lastly, there’s the concern that intermittent fasting messes with your sex hormones. Despite concerns about fasting affecting fertility and libido, research indicates that neither oestrogen, testosterone, nor other related hormones take a hit. Your romantic evenings are safe!
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Krista Varady, the lead author, has spent two decades diving into the science of fasting. “There is a lot of misinformation out there,” Varady notes. “However, those ideas are not based on science; they’re just based on personal opinion.”
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In sum, intermittent fasting is not only effective but also safe, as confirmed by rigorous scientific scrutiny. So, the next time someone brings up one of these myths, you'll be armed with the truth.
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