Intermittent Fasting Side Effects You Should Be Aware Of

There has been a lot of hype about intermittent fasting. It is not without reason that the diet trend has become the talk of the town. Simply by restricting the eating window to a few hours per day, one can experience benefits that are far and wide. But the benefits notwithstanding, engaging in intermittent fasting comes with a pinch of salt. In fact, one must be truly aware of the intermittent fasting side effects before resorting to it independently or combining it with other diets.

What is Intermittent Fasting?

There are multiple methods of fasting for weight loss to help achieve that number on the weighing scale. One such method is intermittent fasting. Intermittent fasting, as the name suggests, is alternating your eating and off-eating pattern. It is marked by regular periods of fasting. Either no calories or fewer calories are consumed during the period of intermittent fasting diet. Intermittent fasting regimes can be of three types:

1. Time-restricted feeding (TRF) allows consuming all calories within the restricted time phase which is typically for 8 hours. 
2. Alternate-day fasting (ADF) consists of alternating fasting days and non-fasting days. People either do not consume anything on a fasting day or eat 25% of their regular meals on fasting days.
3. Periodic fasting consists of occasional fasting between days of normal eating.

The reduction in calorie intake during the intermittent fasting period is directly linked to weight loss. People have also experienced benefits like improved blood pressure readings, reduction in markers of oxidative stress, and a considerably reduced risk of heart ailments. But because there are no official guidelines and one has to work upon the intermittent fasting pattern to figure out what works best for the body, being aware of the intermittent fasting side effects becomes important.

Commonly Observed Intermittent Fasting Side Effects

After learning what is intermittent fasting, let’s discuss the most noted side effects of intermittent fasting are:

1. Hunger Cravings

Keeping your body without food for a majority of those 24 hours can be quite a task. While it will require some serious practice to master this art, people generally feel grumpy and irritable because of hunger cravings.

2. Mild to Moderate Headaches

Remaining off-eating for prolonged hours at a stretch reduces the blood sugar levels which is a common reason for mild to moderate headaches, typically in the frontal region of the brain. 

3. Brain Fog and Lightheadedness

Fatigue is the main side-effect of intermittent fasting. This leads to brain fog i.e. lack of proper thinking and brain processing. It also fuels the feeling of lightheadedness wherein you have a strong feeling of faintness and dizziness.

4. Digestive Concerns

Digestive issues like constipation, diarrhoea, nausea, heartburn, bloating, and more – the symptoms may be fasting side effects. As intermittent fasting changes the entire pattern of eating, it has a direct bearing on the functioning of the digestive system.

5. Low on Energy

A drop in blood sugar levels during the intermittent fasting period will keep you low on energy for the major part of the day. Furthermore, with hunger cravings, irritability, and lack of concentration, you’ll feel low on strength and motivation to carry on your routine tasks while on an intermittent fasting diet.

6. Frequent Mood Swings

Intermittent fasting causes a drop in blood sugar levels which may lead to frequent mood changes. Frequent mood swing is one of the most common side effects of intermittent fasting in females. They are more likely to feel anxious and irritable with bouts of positive emotions of achievement, pride, and self-control.

7. Bad Breath

Bad breath is a rather unpopular intermittent fasting side effect. With restricted episodes of eating, the flow of saliva in the mouth also reduces. This gives rise to acetone in the breath which is responsible for causing bad breath.

8. Hormonal Imbalance

Intermittent fasting plays havoc with the body’s hormones. This may result in sleep disturbances. The side effects of intermittent fasting in females can be harsher as it can lead to irregular menstrual cycles and reproductive issues.

9. Dehydration

In the first few days of intermittent fasting, large amounts of water and salt are lost in the urine. Medically, it’s known as natural diuresis or natriuresis of fasting. If the fluids and electrolytes are not replenished timely, it could lead to dehydration.

10. Malnutrition

Intermittent fasting is marked by a phase of not eating. Thus, what you eat in the other phase is important. The diet you consume will give you the energy and nutrients to survive through the fasting period. People who do not follow the eating regime properly are likely to end up with intermittent fasting side effects and end up feeling malnourished and drained out. 

11. Hair Loss and Skin Issues

Hair loss and skin issues are found to be long-term intermittent fasting side effects. If intermittent fasting is not practised properly for a prolonged period it will cause a lack of nutrition and body essentials leading to hair loss and skin issues.

Who Should Avoid Intermittent Fasting?

Although intermittent fasting is broadly safe with the intermittent fasting side effects settling within a few days of practice, it is not recommended for a certain category of people. Intermittent fasting side effects may be potentially dangerous for:

1. Pregnant females
2. Breastfeeding mothers
3. Adolescent children
4. Elderlies and senior citizens
5. People suffering from immunodeficiency diseases
6. People suffering from eating disorders
7. People with mental ailments like dementia
8. Diabetic individuals
9. People with neurological disorders
10. People on chronic medication

Conclusion

There is a lot of hype around intermittent fasting and not all are baseless. While it does promise countless benefits, it has to be practised with caution with respect to intermittent fasting side effects in order to reap positive results. The main challenge is to pick the best fasting regimen. A good amount of trial and error goes into choosing between time-restricted feeding, alternate-day fasting, and periodic fasting. Understandably, one needs to be careful and pay attention to the body requirements while finalising the eating pattern. You can also consult your nutritionist for a better clarity on how to do intermittent fasting, and clear any queries related to the same.