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June 27, 2024 – Researchers at the University of Illinois Chicago (UIC) have recently published a commentary in Nature Reviews Endocrinology debunking four prevalent myths about the safety of intermittent fasting. This dietary approach has gained popularity as a weight-loss strategy that doesn’t require calorie counting, but misinformation continues to circulate among clinicians, journalists, and the general public.
Intermittent fasting (IF) involves alternating periods of eating and fasting, with two main types: alternate-day fasting and time-restricted eating. In alternate-day fasting, individuals switch between days of very low caloric intake and days of unrestricted eating. Time-restricted eating limits food consumption to a specific window of 4 to 10 hours each day, with fasting during the remaining hours.
Lead author Krista Varady, a professor of kinesiology and nutrition at UIC, has studied intermittent fasting for two decades. “I’ve been studying intermittent fasting for 20 years, and I’m constantly asked if the diets are safe,” Varady said. “There is a lot of misinformation out there. However, those ideas are not based on science; they’re just based on personal opinion.”
Here are the key myths the UIC researchers have debunked, based on clinical studies:
Myth 1: Intermittent Fasting Leads to a Poor Diet
Contrary to concerns, studies reveal that intermittent fasting does not negatively affect dietary quality. The intake of sugar, saturated fat, cholesterol, fiber, sodium, and caffeine remains consistent during fasting compared to pre-fasting periods. Additionally, the proportions of energy derived from carbohydrates, protein, and fat do not change.
Myth 2: Intermittent Fasting Causes Eating Disorders
Research indicates that intermittent fasting does not lead to the development of eating disorders. While studies screened out participants with a history of eating disorders, the researchers advise those with such histories to avoid intermittent fasting. Pediatricians should also exercise caution when monitoring obese adolescents who begin fasting, as this group is at a higher risk of developing eating disorders.
Myth 3: Intermittent Fasting Causes Excessive Loss of Lean Muscle Mass
Studies show that the loss of lean muscle mass is similar for those losing weight through intermittent fasting and other diets. Resistance training and increased protein intake are effective strategies to mitigate muscle loss during weight loss.
Myth 4: Intermittent Fasting Affects Sex Hormones
Concerns about the impact of intermittent fasting on fertility and libido are unfounded. The researchers found that levels of estrogen, testosterone, and other related hormones remain unaffected by fasting.
The article’s co-authors include Vanessa Oddo and Sofia Cienfuegos from UIC, and Shuhao Lin, formerly of UIC and now at the Mayo Clinic. Their findings contribute to a growing body of evidence supporting the safety and efficacy of intermittent fasting as a weight-loss strategy.
Conclusion
This new commentary underscores the importance of evidence-based information in guiding dietary practices. By debunking these myths, the UIC researchers hope to clarify misconceptions and promote a more informed approach to intermittent fasting.
