Intermittent Fasting Part 3 - Myths and Misconceptions
As discussed in Part 1 and Part 2 of this series - intermittent fasting can be a powerful approach to weight loss. However, many people find the idea of fasting daunting. The idea of going hungry for extended periods of time is simply not appealing - and can even be frightening to some. So I believe it’s important to consider the myths and misconceptions surrounding intermittent fasting so you be well informed when considering this approach.
MYTH #1: I’LL BE OVERWHELMED WITH HUNGER AND WILL FAIL.
According to Dr. Jason Fung’s book The Obesity Code, “this is probably the number one concern of fasters everywhere … The truth is that hunger does not persist, but instead comes in waves… As the body becomes accustomed to fasting, it starts to burn its stores of fat, and your hunger will be suppressed.” I can speak from personal experience - it does get easier. Believe it or not, pretty quickly after becoming adept at fasting, periods of hunger became increasingly infrequent. Staying busy during a fasting period or day is helpful. And don’t forget the list of Tips & Tricks we shared in Intermittent Fasting Part 2 - A Tool for Sustainable Weight Loss post.
MYTH #2: INTERMITTENT FASTING IS REALLY CONFUSING.
While understanding the various approaches - whether it’s the 16:8, OMAD, 24-hour, 36-hour or 48-hour fasts - outlined in Part 2 of this series (HYPERLINK) - may seem daunting, once you understand the basic schedule it actually becomes very straightforward. Remember - there is no complex calorie counting of food combining or confusing food lists to study and memorize. Many of my patients find intermittent fasting the easiest diet they’ve ever tried (not to mention the least expensive!).
MYTH #3: I WILL LOSE MUSCLE MASS.
The breakdown of muscle tissue happens only at extraordinarily low levels of body fat - approximately four percent - which is not something that most people need to worry about. According to The Obesity Code, “Studies of alternate daily fasting show that the concern over muscle loss is largely misplaced. Alternate daily fasting over seventy days decreased body weight by 6 percent, but fat mass decreased by 11.4 percent. Lean mass (including muscle and bone) did not change at all.”
MYTH #4: I WON’T BE ABLE TO STAY AWAKE OR FUNCTION THROUGHOUT THE DAY.
The belief that brain cells require glucose for proper function is simply incorrect. The body stores food energy for the long-term as fat and uses glucose/glycogen in the short-term. When these short-term stores are depleted, the body seamlessly turns to fat stores. In simple terms, the body has evolved to use stored fat for energy that is used very efficiently by the brain. (As mentioned in Part 2 of this series - MCT oil can augment your body’s ability to use stored fat as energy.)
MYTH #5: MY METABOLISM WILL SLOW DOWN.
Once again, Dr. Fung explains why this myth is inaccurate, pointing to the survival of the human species: “If periodic starvation caused our metabolism to decrease, then we would have less energy to hunt or gather food. With less energy, we would be less likely to get food … a vicious and unsurvivable cycle… There are, in fact, no species of animal, humans included, that have evolved to require three meals a day, every day.” He adds, “as food intake goes to zero, the body switches energy inputs from food to stored food (fat).”
Additionally, research has demonstrated that fasting has an insignificant impact to basal metabolic rate. As referenced in Part 2, a study published by the U.S. National Library of Medicine states, “an intermittent fasting diet may provide a significant metabolic benefit by improving glycemic control (and) insulin resistance … with a reduction of BMI in adults.”
MYTH #6: FASTING DEPRIVES THE BODY OF NUTRIENTS.
If a patient is eating a balanced, whole-food diet in between fasting, it’s fairly difficult to become nutrient deficient. It is very important when fasting that you are eating high-quality, nutrient-dense meals. Eating less frequently means that when you do eat, you need to ensure you are getting all the nutrients and minerals your body needs. I also encourage patients to eat to satiation (remember - this is not a diet where you are focusing on low-calorie foods - rather high quality, whole foods are the goal). Additionally, it’s never a bad idea to take a food-based or medical-grade multi-vitamin. (If you’re a patient - contact us and we’ll give you a link to our online pharmacy.)
MYTH #7: FASTING WILL CAUSE OVEREATING WHEN I RESUME FEEDING.
According to a study on acute fasting, “a 36 hour fast... did not induce a powerful, unconditioned stimulus to compensate on the subsequent day.” So you might eat a bit more during your non-fasting periods or days, however, increased calories following fasting rarely eclipse the lack of calories on a fasting day. Additionally, it has been found that appetite tends to decrease with increased duration of fasting. One additional tip to consider is eating order - studies show that when people ate protein, fat or high fiber vegetables 10-15 minutes before carbohydrates or high sugar items like fruit, it buffered the glycemic effect and improved satiation.
MYTH #8 - INTERMITTENT FASTING IS THE SAME AS A CALORIE-RESTRICTED DIET.
While intermittent fasting often leads to taking in fewer calories which is necessary for weight loss - it’s the not only mechanism at play. Calorie restriction and intermittent fasting have similar weight loss results in the short term. However, multiple studies have shown that IF lowered metabolic dysfunction in ways that calorie restriction did not. One study assessed two groups - one eating continuous low calorie meals throughout the day (continued calorie restriction) and the other was assigned to intermittent fasting (intermittent calorie restriction). This study showed that intermittent fasting reduced multiple inflammatory markers in obese adults, whereas continuous calorie restriction did not result in reduction of inflammation. Additionally, while both groups had improvement in insulin resistance, the intermittent fasting group had a greater improvement.
Also, on a practical level, people typically find intermittent fasting more easy to maintain both psychologically and physically. We would make the argument that IF may be a more sustainable weight loss approach - with the added benefit of more effectively treating metabolic dysfunction.
I hope this article has helped clear up whatever uncertainties you may have about intermittent fasting. And it’s important to remember that this approach to weight loss isn’t for everyone. However, I’m a strong proponent and believe intermittent fasting can provide significant health benefits.
As I mentioned in our previous post, before embarking on a fasting regimen, please keep in mind that it’s important to consult a physician to determine the best approach to meet your specific goals and needs - as well as ensure you are consuming a healthy diet alongside your intermittent fasting protocol. I’d be happy to tell you more about intermittent fasting - which is a recommended component of our own Medical Weight Loss Program - as well as answer any questions you have. Just give the office a call at 425-230-5072.
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