Fasting is an age-old practice, but intermittent fasting (IF) has only recently become ultra-popular following a slew of endorsements from celebrities and tech moguls, a diet plan that oscillates between defined periods of eating and not eating.
Fasting fans argue that it helps with focus, weight loss, and energy. To back that up, there's some evidence. A small study published in the Obesity Journal revealed that in participants who ate between 8 a.m. and 2 p.m., there were lower appetites and reduced body fat.
But intermittent fasting will, like any diet, give birth to severe eating habits. In certain situations, any possible advantage may be outweighed by the harmful side effects of fasting. Here are a few signs that an intermittent fasting regimen is dangerous or harmful.
Brain fog or fatigue
Did you ever find yourself yawning mid-morning over and over, only to realize that you never got around to eating breakfast? Since not consuming breakfast is usually how most people do IF, recognizing that you are overly exhausted every day or make stupid mistakes when you wade through brain fog is a tip-off that during non-fasting hours you do not consume the best foods or that fasting does not suit your lifestyle needs.
Hair loss
Hair loss can be caused by sudden weight loss or a lack of proper nutrients, including protein and B vitamins.
While IF does not actually contribute to nutritional depletion, it appears to be harder to consume a well-rounded diet when you're stuffing a whole day's worth of eating into a couple of hours. Reevaluate the nutritional value of your everyday meals and chat with your doctor if IF is actually a good decision for you if you think that more hair than normal is coming out of the shower every day.
Low blood sugar
If you experience frequent nausea, headaches, or dizziness during IF, this is a red flag that means that your blood sugar has been thrown out of whack by the diet. Diabetics should avoid any type of fasting diet for this exact reason. IF can cause you to become hypoglycemic, a hazardous condition for anyone with insulin or thyroid problems.
Mood changes
It would be weird if, at least in the beginning, you didn't feel any moodiness in IF. And while some people feel a serious boost of energy or motivation once they adjust to fasting, it's important to remember that it is still a restrictive diet. Feeling obliged to obey it may have negative effects on your mood, particularly if, because of your diet constraints, you are being disconnected from friends or family members.
It is important to pause and get in contact with a licensed dietitian, counselor, or nutrition coach immediately if you are feeling down, nervous, or discouraged about IF. They may be able to help you establish a fasting schedule that suits your mind and body better.
