Top 7 Drawbacks of Intermittent Fasting

Intermittent fasting, like any significant dietary change, has its pros and cons. It may help you lose weight and improve overall health. However, the concept of fasting itself is associated with starvation and deprivation. Let’s see the top 7 drawbacks of intermittent fasting.

7. Extreme Hunger

At the beginning of your intermittent fasting, you may feel hungrier, especially in the early morning. Your body is still adjusting itself to the new lifestyle, which may take some time. This can be a big challenge for people who used to eat too much throughout their days. (1, 2)

6. General Fatigue, especially in the Morning

It won’t be easy to work out or do a lot of work in the morning because your body needs a little glucose. Having a nutrition plan along with a workout schedule may help you avoid this fatigue. (3, 4)

5. Low Energy Levels & Other Side Effects

Studies show that intermittent fasting participants have some side effects that differ in their severity according to many factors. The side effects include constipation, mild to severe headaches, low levels of energy, bad mood, and inability to concentrate. (5, 6)

4. Digestion Problems

Intermittent fasting depends on eating large amounts in a shorter time than usual, which puts stress over your GIT tract, leading to digestion problems such as indigestion and bloating. People with Inflammatory Bowel Syndrome (IBS) may suffer from abdominal pain and bloating because their guts are too much sensitive. (7, 8, 9)

3. Unclear Cardiovascular Effects

Studies show that intermittent fasting has an unclear impact on the heart. It leads to an increase in both LDL, the bad cholesterol, and HDL, the good cholesterol while decreasing triglycerides. However, other studies show that overall cholesterol and LDL decreased while HDL level remained as it was. (10, 11, 12)

2. Long-Term Side Effects

In the long run, intermittent fasting may lead to nutrient deficiencies and electrolyte disturbance in addition to reproductive and fertility problems, especially in women. Studies show that the reproductive problems in women are associated with metabolism disturbance, early menopause, and menstruation problems. (13, 14, 15, 16, 17)

1. Slow Metabolism

When your body enters starvation mode, your metabolism will get slower since your body starts using your muscle proteins as one of the main sources of energy. In the long run, this may lead to health issues, especially on your body composition. (18, 19)