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Side Effects of Intermittent Fasting (AVOID THESE) Negative Effects Is IF healthy, good, or bad

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Rating: 4.0; Vote: 1

I want to talk about if there are any side effects associated with intermittent fasting. The good news is that a lot of these side effects will go away overtime. But it's definitely something that you should be aware of especially if you're just starting out, this way you know what to expect. By the way I'm a fan of intermittent fasting and I do it myself all the time but there are pros and cons to every single diet approach even fasting. Let's start with the most obvious of all the side effects the hunger the cravings and what you can do about it. If your transitioning to intermittent fasting, but you're used to eating three Square meals a day everyday or if you're used to eating 5 meals or 6 meals then you're going to feel a little hungry transitioning to either skipping breakfast or skipping dinner. Your body is used to its normal routine feeding schedule. It releases hormones during the times of the day that you normally eat to Signal hunger and your body even increases stomach acids during those times. So its going to take some time for your body to adapt. There are a couple things you can do to reduce your hunger one of the most talked about is to skip breakfast and drink coffee. And even though coffee does have an appetite suppressing effect its not my best tip for you to reduce hunger. But it can sure help and if you do decide to have coffee just make sure your coffee doesn't have any cream or sugar. The best way you can prevent hunger is by not trying to do everything all at once. A lot of people try to cut carbs, restrict calories, fast, and go into ketosis at the same time. That'll make you lose fat faster right? No. that's gonna make you binge faster. If you're going to try intermittent fasting don't cut your carbs at the same time. If you want to combine carb cutting with intermittent fasting later on when you've already adjusted then you can do that you can even do a keto style intermittent fasting diet plan. But I wouldn't start off with it a lot of people make that mistake and that just makes you crazy hungry which just makes you binge and then fail your diet. The next potential side effect is a headache. This is another thing that won't last but when people first start fasting it's very common for them to get headaches that come and go because their body is still getting used to their new eating schedule. BY Staying hydrated you can help prevent some of these headaches. But these should go away. One side effect that applys to a longer term fast is that you may have decreases in your strength and overall performance. However this doesn't really apply to intermittent fasting because you're only fasting for 16 hours. You may have a slight decrease in strength when first starting but as soon as you adapt your strength should go right back up. Now if you are fasting for days at a time that changes things you will have a reduction in athletic performance. Another big side effect is obsession which is not what intermittent fasting was designed for. People obsess over the little things. for example some people will sit there and wait 10 minutes because they're afraid of breaking their fast 10 minutes early. That's crazy intermittent fasting is a form of flexible dieting. It's Originators definitely did not want for you to obsess over your feeding and fasting windows. They tried to move away from a restrictive dieting model. If you're at the restaurant with your family after fasting for 7 hours or even six hours and you have to break that fast that day a little early it's not the end of the world. First of all you can balance out your Macros anyway and you can go right back to fasting the next day. Don't obsess over the little things remember that intermittent fasting works because it helps keep your insulin levels low and helps you control the amount of calories you eat for the day. There are other ways that you can still do that during a day where your forced to break your fast
Date: 2021-12-23

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Comments and reviews: 10

XenMoto
I am on a 20/4 schedule now after initial 4 days of 16/8. Already completed my first 20/4 without much drama.
First two days are hell. I got headaches and had a irritating feeling all day. Best way is to sleep it off.
Drink plenty of water. I'm having two gallons a day and that alone has prevented any hunger pangs and your urine will be near.
Break your fast with protein and fats first followed by a main meal 2 hours later which has everything including carbs. Don't overeat and eat until your hunger is not there. After this have fruits, yogurt or even coffee with cream, a scoop of ice cream for the last few hours of eating window. End your window maybe with something filling like veggies. In the 20/4 routine I have a break fast meal followed by a main lunch and then an ice cream scoop.
I feel so fresh after the initial mental block, no cravings for sugar and I don't even feel tired during the fast period anymore. Plus in able to eat what I like which is mostly chicken dish prepared with Indian spices along with lentils, yogurt.
Now next step is to slowly increase my exercise. I did not exercise during the first few days as I knew it would make me miserable and then snap out of this attempted lifestyle.
Good luck to whoever is starting!
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Anne
Yes I was a grazer before I started intermittent fasting. The coffee does reduce my hunger the first thing I do when I wake up in the morning I have a cup of black coffee with four drops of organic Stevia and after that I am not hungry. If I drink green tea it makes me sick to my stomach. Then Im really hungry. I try to go 16 to 18 hours and then break my fast with a cup of bone broth soup and then a little ways later I will have a nice salad and vegetables and some type of protein. It is the only way at 63-year-old woman could lose weight. I work out every day but menopause put that extra 6 pounds on me that I fight with continually. I feel much better doing this fasting. Wishing everyone the best that is watching this
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Vatsla
I started intermittent fasting a week ago. No hunger pangs not headaches just a little acidity sometimes. BUT i am crazy itchy around thighs and lower abdomen since 4 days. No new edible added to diet or climate or clothes change. Just started IF. Is there any relation between intermittent fasting and crazy itching? Read a little about keto rash. I am not on keto as well. Is there something called IF rash? Please help.
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Alt
Dont drink coffee, drink tea, it will cleanse your inside, depending on how you make it, it will make you wanna shit after like 5m of drinking it. So your gonna be wasting like 30m in the bathroom, you will wash your hand 1-3m, by that time, your mom will call you to give you a list of things to do today, when your done, it will be tomorrow so, trust me you gotta drink tea
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pasrol
I've always been hungry and with intestinal disorders. I'm one week now on 16/8 fasting and I feel much better right from the beginning. My intestines are more calmed and m hunger is almost completitly gone. Before i felt hunger almost the hole day
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HealthAndFun
For reducing hunger and blood sugar I drink apple cider vinegar with lemon juice and maybe some sparkling water and it's amazing. Just find some good organic brand like Bragg. Also to reduce coffee I am starting drinking Matcha green tea.
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Wheng
m into IF for over 8 mos. i losed pounds at the beginning. m problem is i developed the habit of eating a lot during the eating window period. thus, inspite of ave a. regular 16- hr daily fasting i feel like reagining weight slowly: -(
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IntoxicVIII
I add salt to my water, one teaspoon to 1 gallon of water. It's good to not over train hour body on these days. I often do a 3 day fast, then I eat very lean for 1 day & fast for another 12 hours. I do it once a month.
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Alain
Ive been working out for 13 years now and been IF for 3 years now with my monk fast every 2 weeks and have two workouts in between that 40hr or so. when I feed im in a surplus and my physique never looked this good
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Harpreet
I tired to cut carbs, restrict calories, and do keto all at the same time and suffered huge 2 day headaches. this was a very advanced strategy, not for beginners. moral of the story work your way up.
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