Intermittent fasting is not a good idea
- Natasha
- 2 days ago
- 3 min read
Hello everyone,
I hope you had a wonderful Easter holiday!
In this blog post, I will discuss intermittent fasting and explain why it is generally not recommended. I must admit that I tried intermittent fasting as part of my weight loss journey. Before sharing my experience, I will note down what intermittent fasting is, how it works, my experience, downsides and potential risks.
What is intermittent fasting?
Intermittent fasting (IF) is an eating pattern of eating where you alternate between periods of eating normally and periods of not eating at all, to a set schedule of hours. It doesn't focus on what you eat, but when you eat, and some studies suggest it may have benefits like weight loss and improved blood sugar control.
Here is my experience:
~ About few years ago, I tried intermittent fasting as part of my weight loss journey. The first method I tried was the 16/8 method (no food for 16 hours, eat normally within 8 hours).
For example, I had no breakfast in the morning, I drank green tea until I ate at 12:00pm. I had fruits for snack at 3:00pm and then I had dinner at 7:00pm. I did not eat anything after 8:00pm except for water. I fasted for 16 hours and repeated as long as I could remember. I added an exercise routine for 30 minutes before I ate lunch at 12:00pm. I weighed myself and I noticed I lost some stones.
The 16/8 method was so challenging, so I switched to the 14/10 method. The 14/10 method is a great start for beginners (No food for 14 hours, eat normally within 10 hours).
For example, I drank green tea and I exercised at 8:00am. I ate breakfast at 10:00am, lunch at 1:00pm, I ate a snack at 3:00pm and I had dinner at 8:00pm. After that, I fasted for 14 hours and I repeated.
I continued following the 14/10 method IF journey for 3 months, I noticed the weight loss progress using a weight scale; I lost a few stones - however, it took a toll on my health physically and mentally. I was fatigued, irritable, weak, dizzy, and I also had stomach issues, low energy, and struggled with hunger, which led me to stop intermittent fasting. It wasn't very pleasant, and it didn't make me feel well in my experience. I realised that intermittent fasting didn't work for me. I gave up and I stuck to the balanced meal 80/20 rule and eat normally every day. I will never do intermittent fasting again. ~
Fast forward to today, I still eat balanced meals (80/20), I exercise regularly, and I rest when I need to. The lessons I've learnt from trying intermittent fasting are not good for the long-term goal, and I realised that it is not a sustainable diet. IF has an impact on my mental health overall. Nutritionally well-balanced meals are essential, such as chicken, salmon, lentils, eggs, brown carbs, fruits/vegetables and nuts, along with exercise and still enjoy pizza or ice-cream in moderation!
The symptoms and the risks of IF:
Digestive issues (constipation, bloating)
Increased malnutrition (or lack of nutrition)
Impact on blood pressure (hypoglycemia)
Loss of lean muscles
Diabetic complications
Dizziness
Mood swings (irritability)
Headaches
Dehydration
Sleep disturbance
Fatigue and low energy
Not suitable for the elderly, children and teenagers
Not suitable for pregnant women
People with chronic conditions
High risk of cardiovascular disease*
Increased risk of eating disorders**
I believe it is not recommended for everyone, maybe beneficial for some and may not be the best approach for those with underlying medical conditions. It is up to you to try intermittent fasting methods. It can be risky to stick to it in the long term. Intermittent fasting can be unsustainable for some individuals to maintain in their daily lives.
Remember: Be sure to pay attention to any side effects, listen to your body and stop if you need to🤚🏽Please consult your GP or registered dietitian before you start IF.
If you tried intermittent fasting before, what was your experience?
Thank you for reading and understanding!
Natasha x
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