Debunked: The effects of Intermittent Fasting on your metabolism

I’ve been in the fitness industry for over seven years, and there are a few things I have been wrong about or new studies to prove wrong. In the quest for achieving a faster metabolism and shedding those unwanted pounds, countless myths and misconceptions have emerged over the years. From trendy diets to lifestyle practices, many believe they hold the key to boosting metabolism. However, as science continues to advance, we’re learning that some of these ideas are simply not as effective as we once thought. In this blog post, we’ll debunk some common metabolism myths.

Intermittent Fasting: The Time-Restricted Eating Trend

Intermittent Fasting (IF) gained popularity for its claims of improving metabolism and promoting weight loss. Restricting eating to specific time windows seemed logical, with proponents suggesting it boosted fat-burning and insulin sensitivity. However, recent studies have shown mixed results, indicating that the benefits may not be as significant as initially believed. Moreover, IF may lead to unhealthy eating patterns and trigger overeating during non-fasting hours. After some research and studies, I have to admit I was wrong. I used to practice and suggest Intermittent fasting but now that I am in my forties I am learning that it may have been harmful to my metabolism and those I suggested it to for various reasons. I am here to set the record straight and offer an explanation and solution to what I thought was a good idea.

What is intermittent fasting?

Intermittent fasting (IF) is a dietary approach that involves cycling between periods of eating and fasting. While some people have reported positive effects on weight loss and overall health with intermittent fasting, it is essential to understand that the impact on metabolism can vary from person to person. The claim that intermittent fasting slows down metabolism is not entirely accurate in all cases,(it all depends on the individual) but some factors can contribute to this perception:

Caloric Restriction in Intermittent fasting will affect your metabolism

Intermittent fasting often leads to a reduction in overall caloric intake, especially if not properly managed. When you consume fewer calories than your body needs to maintain its current weight, it can trigger a metabolic adaptation response to conserve energy. In this case, your body may lower its metabolic rate to adapt to the reduced caloric intake.

Caloric restriction is a dietary practice in which individuals consume fewer calories than their usual intake. It has been studied for its potential health benefits and its effects on metabolism. While caloric restriction can have some positive effects on health, it can also slow down metabolism in certain circumstances. Here’s how that happens:

Adaptive thermogenesis in Caloric Restriction

When you consistently consume fewer calories than your body needs, it interprets this as a state of limited food availability or famine. As a survival mechanism, your body responds by reducing energy expenditure to conserve energy. This is known as adaptive thermogenesis, where your body becomes more efficient in utilizing the available energy, leading to a slowdown in metabolism.

Reduced thyroid hormone production in a Caloric Restriction

Caloric restriction can lead to a decrease in the production of thyroid hormones, specifically triiodothyronine (T3) and thyroxine (T4). These hormones play a critical role in regulating metabolism. Lower thyroid hormone levels can lead to a decrease in basal metabolic rate (BMR), which is the number of calories your body burns at rest.

Loss of lean muscle mass in a Caloric Restriction

In some cases of extreme caloric restriction or crash diets, the body can turn to break down muscle protein for energy. Since muscle tissue is more metabolically active than fat tissue, the loss of muscle mass can contribute to a reduction in the overall metabolic rate.

Hormonal changes in a Caloric Restriction

Caloric restriction can impact the levels of various hormones involved in metabolism regulation, such as insulin, leptin, and ghrelin. These hormonal changes can affect hunger and satiety cues and alter energy expenditure.

Decreased non-exercise activity thermogenesis (NEAT) in a Caloric restriction

NEAT refers to the calories burned through daily activities that are not intentional exercises, such as fidgeting, walking, or standing. During periods of caloric restriction, people may subconsciously reduce their activity levels, leading to a decrease in NEAT and a lower overall calorie expenditure.

It’s important to note that the extent to which caloric restriction affects metabolism can vary depending on the individual, the duration and intensity of the restriction, and other factors like age, sex, and body composition.

Effects of Intermittent Fasting on your body

While caloric restriction can be beneficial for weight loss and certain health conditions, prolonged and severe restrictions should be approached with caution. It is essential to strike a balance between reducing calorie intake and providing the body with adequate nutrients to maintain metabolic health and overall well-being.

Muscle Loss is a result of Intermittent Fasting in your body

Severe caloric restriction during intermittent fasting may lead to muscle loss. Muscle tissue is metabolically active, meaning it requires more energy to maintain compared to fat tissue. When you lose muscle mass, your resting metabolic rate may decrease as well.

Stress Response is a result of Intermittent Fasting in your body

Intermittent fasting, particularly when combined with inadequate nutrition or high-stress levels, can trigger the release of stress hormones like cortisol. Elevated cortisol levels can hinder metabolism and lead to various health issues.

Inconsistent Eating Patterns result from Intermittent Fasting in your body

Irregular eating patterns can disrupt the body’s natural metabolic rhythm, making it difficult for your metabolism to function optimally. Consistency in meal timings and nutrient intake is essential for a healthy metabolism.

Nutrient Deficiency is a result of Intermittent Fasting in your body

Intermittent fasting may increase the risk of nutrient deficiencies if not carefully planned. Insufficient intake of essential vitamins and minerals can impact various metabolic processes in the body.

Slowed Thyroid Function is a result of Intermittent Fasting in your body

Some studies have suggested that long-term intermittent fasting might lead to decreased thyroid hormone levels. Thyroid hormones play a crucial role in regulating metabolism, and any disruption in their levels can affect the metabolic rate.

Every BODY is different

It’s important to note that not everyone experiences a slowdown in metabolism with intermittent fasting. The extent of the impact depends on factors such as individual metabolism, the specific fasting protocol followed, overall diet quality, and lifestyle choices. I used to recommend Intermittent fasting as a general tool to help with weight loss but after working with hundreds of women I realized it’s not for everybody and there can be some adverse effects especially if prolonged and as we age. There are popular weight loss programs that are based on the science of intermittent fasting and although they help. Without the program, the results not always can be sustained. I want to help you create sustainable changes in your wellness journey and keep you off the constant diet cycle.

Mitigate negative effects on metabolism

To mitigate potential negative effects on metabolism, it is crucial to approach intermittent fasting responsibly and consider the following:

1. Choose a well-balanced, nutrient-dense diet during eating periods to ensure adequate nourishment.
2. Avoid extreme caloric restriction and opt for a moderate caloric deficit, if weight loss is a goal.
3. Stay hydrated and pay attention to hunger cues to avoid overeating during non-fasting periods.
4. Incorporate resistance training or strength exercises to preserve muscle mass and support a healthy metabolism.
5. Ensure you are getting enough sleep and managing stress levels effectively.

As with any dietary change, it’s best to consult with a healthcare professional or a registered dietitian to determine if intermittent fasting is appropriate for you and to receive personalized guidance on how to implement it safely and effectively. My friend and Registered Dietitian (RD), Licensed Dietitian Nutritionist (LDN), and consults on all my programs. She is a wealth of knowledge and can help you on your journey.

The truth about your metabolism

In the pursuit of faster metabolism and effective weight management, it’s crucial to distinguish between myth and reality. While the ideas mentioned above have gained popularity over the years, scientific evidence suggests they may not live up to their claims. Rather than relying on quick fixes or fad diets, a more sustainable approach to metabolism and weight management involves a balanced diet, regular physical activity, adequate sleep, and stress management.

Remember, individual metabolism can vary based on age, genetics, and lifestyle factors. Focus on making informed, evidence-based choices that promote overall health and well-being, rather than falling for the allure of quick-fix solutions. Your body will thank you in the long run.

Reference:
A;, M. M. J.-W. (n.d.). Changes in energy expenditure with weight gain and weight loss in humans. Current obesity reports. https://pubmed.ncbi.nlm.nih.gov/27739007/