Is Intermittent Fasting Bad For Your Heart

So despite the many reported benefits, why is intermittent fasting bad?

IF has been advocated for several traditional cardiometabolic risk factors, yet it has its hidden downside. While it might not be directly associated with adverse effects on the heart, it can indirectly affect the health of your health by the following side effects [2]:

Hunger and Cravings

It is easy to see that hunger is numbered of the most common effects of intermittent fasting.

When you are on a low-calorie diet or you eat less food for a long period, you are likely to have strong urges for food.

A study in the year 2018 that involved 112 persons was done with some study participants assigned to the intermittent energy restriction group. Each individual will have to follow the diet regimen of either 400 or 600 calories on two nonconsecutive days per week for a year.

The groups fasting on low-calorie intake with continuous calorie restriction reported higher hunger levels than the groups following a low-calorie diet.

Likewise, in 2020 another study of 1422 people who had been fasting 4-21 days was conducted. The vast majority of individuals who took part in the diets did not report hunger symptoms until the first few days of the routines.

Consequently, side effects like hunger may be reduced with time once your body is accustomed to fasting on regular occasions.

Headaches and Lightheadedness

In a fasting method, headaches may be encountered as a consequence, usually in the first few days of fasting when your body is still adjusting to the new eating pattern.

An investigation of the studies of 2021 that were reviewed, from a set of 18, which included people who were undergoing intermittent fasting regimens. In a study that examined the side effects of the drug, some of the participants reported experiencing mild headaches.

Among other findings, a study from 2010 determined that “fasting headaches” are usually localized in the frontal brain section and tend to be of mild to moderate intensity. People with a history of headaches tend to experience them more often during fasting than those without headaches.

These studies point out that the causes of headaches during intermittent fasting might be low blood sugar levels and caffeine withdrawal.

Digestive Issues

These symptoms including indigestion, diarrhea, nausea, and bloating may occur as side effects of intermittent fasting.

Intermittent fasting might be the cause of these symptoms as it reduces food intake, which in turn, can disrupt the digestion process. Besides, intestinal gas and diarrhea could also be experienced by some people due to dietary modifications associated with intermittent fasting.

Consuming foods that are high in nutrients, especially fiber, could be a relief since these digestive problems are one of the reasons why they are felt.

Irritability and Mood Changes

People may be grumpy and have ups and downs in their moods when intermittent fasting is practiced as a result of low sugar levels in the blood.

Sometimes low blood sugar, called hypoglycemia, may happen with a low-calorie diet or during fasting hours. This may result in:

·         Irritability

·         Anxiety

·         Impaired concentration

A 2016 study that involved 52 women showed that the participants experienced significantly higher levels of irritability during an 18-hour fasting period compared to non-fasting periods.

However, the participants found themselves more irritable throughout the fasting period compared to the beginning.  On the other hand, at the end of the fasting period, they also had a feeling of accomplishment, pride, and self-control compared to the beginning.

Sleep Disturbances

This is true for some people who complain about sleep issues, such as the inability to fall asleep or stay asleep, as a result of intermittent fasting.

An analysis carried out in 2019 on 1,422 people who engaged in fasting practices for 4-21 days was the subject of the study. Preliminary research showed that 15% of participants who were fasting told that they had sleep disturbances. This was the most common complaint out of all other reported side effects.

In the beginning of intermittent fasting, fatigue can be a common symptom, since our bodies lose large amounts of salt and water through urine. As a result, the process may cause dehydration and lower salt levels. Nevertheless, the literature brings contradictory results and intermittent fasting is not shown to influence sleep patterns.

A study in 2021 conducted on 31 people with obesity showed comparable results to a group of people who followed an alternate-day fasting regimen. Also, in this study, the participants had a low-carb diet for six months. The findings showed that implementing this approach did not lead to changes in sleep quality, duration, and the severity of insomnia.