Researchers clarify four common misconceptions

In the study, Varady and her team analyzed previous research to disprove four common myths about intermittent fasting and found that it:

• Does not lead to unhealthy eating habits
• Does not cause eating disorders
• Does not cause excessive loss of muscle mass
• Does not affect sex hormones

“I've been studying intermittent fasting for 20 years and people always ask me if it's safe,” Varady says. “We've noticed a lot of misinformation on social media, websites, etc. We wrote this article to point out that these ideas are not based on science but simply personal opinion.”

“I wasn't surprised by the findings,” she continued. “I've studied intermittent fasting for a long time, so I knew these common misconceptions weren't true. We wrote this paper to present the scientific data that supports the idea that these myths are not true.”

Varady said he thinks these findings will give doctors and nutritionists more confidence when prescribing intermittent fasting to their patients.

“Reading this paper helps us understand that many of the common misconceptions about the safety of intermittent fasting are not based on scientific research,” she noted. “Intermittent fasting is an overall safe weight-loss diet regimen for a variety of patient groups.”

Intermittent fasting dieters go through periods of the day or week when they fast completely or eat only a very small number of calories.

for example, 16:8 format You fast for 16 hours and eat within an 8-hour window each day. When following the 12:12 plan, you abstain from food for 12 hours (usually at night) and have a 12-hour eating window during the day. 5:2 Intermittent Fasting Plan It is recommended that you eat normal portions five days a week and only eat 500-600 calories on two days a week.

After reviewing this study, Dr. Mir Ali“It's important to understand that weight loss is a major concern,” said the board-certified bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, California. MNT He wasn't surprised by the results.

“What I've noticed about people who are practicing intermittent fasting and it's working for them is that they don't seem to have as many issues and they don't worry. malnutrition“You don't need to worry about muscle loss,” Ali explains, “if you're doing it right, and that's true with any diet or exercise plan, but you need to be getting the nutrients your body needs to maintain muscle and prevent vitamin loss and things like that.”

“You have to try different methods because it really works for some people. [For] Some people find that fasting for 10 or 12 hours every day works for them, while other people find fasting every other day works for them, so it's not a one-size-fits-all solution. It's all about experimenting to see what works for your needs and lifestyle.”

— Mir Ali, MD, Bariatric Surgeon

Monique RichardResearch studies are limited in their ability to take results and generalize them across the board to everyone, said Richards, a registered dietitian and owner of Nutrition-In-Sight, who was not involved in the study.

“We are all unique, and while we can make many observations about the general public or the majority of people, there will always be exceptions for whom this information does not apply, or applies in a different way,” Richard explained. MNT“The trick here is to understand the nuances of what's being said, what's being tested, and what applies to you as a sample.

“Therefore, the most helpful recommendation for determining whether intermittent fasting is safe, beneficial, and leads to overall health is to work with a registered dietitian (RDN) or other qualified nutrition professional and your healthcare team,” she continued.

“An RDN takes into consideration an individual's goals, but also digs deeper to understand how an individual's current health status, activity level, genetics, nutritional and energy needs, and lifestyle factors impact the bigger picture.”

“For many people, intermittent fasting, a time-restricted eating pattern, works well for a variety of reasons, including blood sugar regulation, mental clarity, energy, fulfillment of nutritional needs, satisfaction, a sense of accomplishment, enjoyment, and social connection. However, the quality, composition, and frequency of what is ingested must be properly evaluated and prioritized. Variations of intermittent fasting are not a 'whatever you can do on a cheat day' as this can be counterproductive to health, optimal digestion, absorption, and organ function, including psychological and cognitive health.”

— Monique Richard, R.D.