Intermittent fasting has become a popular eating strategy that some believe can aid in weight loss. However, a new report from the University of Illinois Chicago seeks to debunk common myths surrounding intermittent fasting. The report challenges claims that intermittent fasting can lead to unhealthy diets, eating disorders, affect lean muscle mass, and fertility issues.
The term "intermittent fasting" itself can be misleading, according to registered dietitian Destini Moody. While the diet may sound like it involves fasting irregularly, most protocols actually require regular fasting periods. The report's authors conducted research on two types of intermittent fasting: alternate-day fasting and time-restricted fasting. They concluded that both types were safe and debunked four commonly held ideas about intermittent fasting.
One of the debunked myths is the idea that intermittent fasting negatively affects sex hormones. Research cited in the report suggests that intermittent fasting may actually improve conditions like PCOS by decreasing testosterone levels and increasing SHBG levels. However, dietitians stress that more research is needed on the subject.
Another myth debunked by the report is the claim that intermittent fasting can lead to unhealthy diet quality. Authors cited a review of randomized control trials that found no change in indicators of diet quality for people adhering to different eating windows. Dietitians caution that those with poor diets should not expect intermittent fasting to improve their diet quality on its own.
While the report concludes that intermittent fasting is generally safe, dietitians emphasize the need for nuance. They advise against intermittent fasting for certain groups, including pregnant women, those under 18, and individuals with a history of eating disorders. Additionally, those with conditions like kidney disease or who take medications requiring regular food intake should avoid intermittent fasting.
Overall, while intermittent fasting may have some potential benefits, it's important to consult with a healthcare professional before starting this diet plan, as research on its long-term effects is still limited.