Health

The 4 Side Effects and Risks of Intermittent Fasting

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You might have heard about intermittent fasting before. It is actually one of the most popular diet plans today- perpetuated and advertised by Instagram influencers and celebrities alike.
There are many people that can attest to the effectiveness of this particular diet and there are also some that went on to say that it has helped them last longer in bed because of their decreased weight.

That being said, like all other diets out there, there are also some risks involved in intermittent fasting which I will cover in this article.

1. It Makes You Feel Hungry

As you can probably tell by its name, intermittent fasting can make you feel hungry because you will have a mandatory “fasting period” every single day and that really depends on the fasting plan you’re going to end up with.

The most common plan would be the 16/8 where you will be fasting for a total of 16 hours and you only get to eat within an 8-hour window.

Because you have to wait for a couple of hours (pretty much 2/3 of the day), the likelihood of you getting hungry within that timeframe is so high, which is why some people fail.

Well, there are some ways you can circumvent and prevent that problem. First, whenever you are still in your fasting period, do not think about food or do not even come close to food because their sight and smell would trigger your gastric juices to flow, according to Yuan-Xiang Pan-an associate professor at the University of Illinois.

He added that if you really cannot control your hunger pangs, drinking plenty of water can surely help.

2. The Propensity for Eating is High

Cheat days are not really encouraged whenever you are in an intermittent fasting diet plan. That is because all of your sacrifices will all be out of the window if you splurge on some days of the week.

Instead, you can eat cheat meals where you eat your favorite foods, but only for one sitting. Naturally, fasting can increase your stress hormone (cortisol) and it may potentially lead to cravings.

The best thing that you can do to deal with stress would be to meditate, listen to music, and do enjoyable things.

3. You Will Feel Tired

People who are new to this diet plan will find out soon enough that they’re walking around with less energy than before. That is because you are not taking in foods when you’re on your fasting period.
 


As previously mentioned, fasting can increase the stress in your body, so doing meditations and other activities that can help lower it can surely help.

It is also good advice to exercise when you are still fasting. This may sound counterintuitive but it actually is true. Exercising while you’re still fasting can actually help lower blood sugar levels.

4. Long-Term Consequences Are Still Not Known

Intermittent fasting has just been around for a couple of years and it only has a limited number of studies available that tackles about its safety and efficacy as time progresses.

If you try intermittent fasting and you like it, then I guess there really is nothing wrong with that, given that it is going to be your lifestyle anyway.