Team Discussion of The Month: The Harms of Intermittent Fasting
Intermittent fasting has been gaining traction due to its popularity both in the fitness space and in some of the most elite, Hollywood circles. Yet a popular diet does not equate to healthy eating, nor does it mean you are following a proper plan for optimal health. Skipping meals, restricting food intake, and/or limiting calories can be harmful to your body. This is why diet culture is a major cause of eating disorders and severe health problems.
The New York Post recently shared how intermittent fasting can lead to an earlier death. The article explained a study that was published in the journal of the Academy of Nutrition and Dietetics: “this study determined that skipping breakfast is associated with a higher risk of dying from cardiovascular disease.” And, “that individuals eating only one meal a day are more likely to die than those who had more daily meals,” according to Dr. Yangbo Sun of the department of preventive medicine at the University of Tennessee Health Science Center in Memphis.
So, why is intermittent fasting still being practiced?
It could be due to a gap in knowledge around the harmful effects of the diet, coupled with insufficient resources to combat the fitness industry and celebrity diet trends.
The Kindful Body clinicians have been discussing this hot topic during team consultations, and decided to address it here. We have put together some useful information on how intermittent fasting works, and why you should think twice before beginning any fad-diet. Read on to learn more!
How Intermittent Fasting Works
Like any diet, intermittent fasting (IF) has rules. The IF approach involves switching between fasting and eating on a regular schedule. Fasting simply means going for long periods of time or days without eating or very limited caloric intake. People generally choose their own intermittent fasting schedule, but it’s common to follow a 5:2 rule, which involves fasting two days a week and eating “normally” for the rest of the week. On fast days, some people will eat just one meal a day (usually lunch or dinner).
Some proponents of intermittent fasting will include setting calorie limits on fasting days, making the long hours between meals even more challenging.
You may see fitness influencers use the term “cheat days” where they are not fasting or otherwise dieting, and give themselves permission to binge eat. Unfortunately, these supposedly fitness-friendly health tips lead to dangerous waters, and binge eating is one of them.
History Of The IF Diet
The practice of fasting is nothing new to those in major religions. People of the Islamic faith may fast during the month of Ramadan by only eating after sunset. Christians may choose to do Biblical fasts.The specific time-restricted practice of intermittent fasting is traced back to an experiment conducted on mice in the 1940s. Going long periods of time between feedings supposedly helped slow the aging process in the mice.
Rise in Popularity
Intermittent fasting was popularized by public figures like former Twitter CEO, Jack Dorsey, the Kardashians, Jimmy Kimmel, and other celebrities. Dorsey credited intermittent fasting with giving him more focused attention and productivity. His revelation sparked a conversation about “tech bro” eating disorders and how other Silicon Valley types have rebranded dieting as “biohacking.”
Intermittent fasting is believed to be a successful weight loss tactic with a number of health benefits, but evidence says otherwise.
Harms Of Intermittent Fasting
Like any diet, intermittent fasting is harmful. Any way of eating that forces you to ignore your hunger cues and severely restrict food intake can have detrimental physical and psychological effects. Around 20-25% of all dieters develop eating disorders, and intermittent fasting in particular has been linked to disordered eating. Beyond the potential to lead to an eating disorder, there are many other issues with intermittent fasting.
“When hunger cues are ignored regularly it interferes with our ability to maintain body attunement and body trust,” says registered dietitian Dianna Marino. “When one finally does allow themselves to eat a meal on a fast day, I wouldn't be surprised if they ate quickly and felt out of control, a common physiological occurrence of waiting until extreme hunger to allow oneself to finally eat.”
Dangerous Side Effects
Here are the negative side effects of intermittent fasting:
Binge eating. Restriction leads to binge eating, so it may be hard to eat “normally” on the days when you are not fasting.
Headaches
Fatigue
Dehydration
Digestive issues, including constipation
Bad breath
Brain fog
Low energy
Dizziness
Fainting
Gallstones
Severe hunger pains
We need to eat no matter how active we are, because it takes energy to function daily both physically and cognitively. Food equals energy - plain and simple.
Contact An Eating Disorder Therapist in Orange County, CA
If you’re concerned about someone who is practicing intermittent fasting, we are here to support you. Our registered dietitians and eating disorder clinicians can help guide you or someone you know toward a more balanced relationship with food. If you or someone you know is struggling with an eating disorder, Kindful Body is here to help. You can start your therapy journey by following these simple steps:
Schedule a 15-minute Zoom consultation or with our client care coordinator or call (415)323- 6755.
Connect with a caring therapist.
Start receiving support for a happier and healthier life!
Other Services Offered with Kindful Body
Eating disorder treatment isn’t the only service that the team at Kindful Body offers. We understand you may experience more than one mental health concern at a time. This is why we are happy to also offer support for low self-esteem issues, emotional eating recovery, nutrition counseling, anxiety treatment, and body image. We also offer trauma therapy, grief counseling, and therapy for low self esteem. When you’re ready, we are here to help you with your eating disorder recovery. We offer eating disorder treatment in Sacramento, San Jose, Oakland/Berkeley, Walnut Creek, San Mateo, Orange County, CA, or anywhere online in California. Learn more about us by checking out our blog and FAQs page!