While the practice of fasting has been around for centuries, intermittent fasting might be a relatively new concept that is gaining popularity for its potential health benefits.
The basic idea behind intermittent fasting is to extend the usual time between meals so that the body may go for more extended periods without food.
One might want to note that the key to successful intermittent fasting is finding a schedule that works for you and sticking to it.
While the exact mechanisms by which intermittent fasting confers these health benefits are not fully understood, it is thought that reduced caloric intake and associated weight loss play a role.
However, like any diet or lifestyle change, some potential side effects are associated with intermittent fasting.
Side Effects Of Intermittent Fasting
Headaches might be a common side effect of intermittent fasting. The exact cause of fasting headaches is unknown; it is thought that they may be due to a combination of factors, including dehydration, low blood sugar, and changes in brain chemistry.
If you experience headaches while fasting, drink plenty of water and eat small meals or snacks every few hours to keep your blood sugar levels steady.
In most cases, fasting headaches might resolve independently after a few days. However, if the pain is severe or persistent, you might want to consult with a doctor to rule out other potential causes.
Hunger And Cravings
Hunger could be a complex biological response that various factors, including hormones, blood sugar levels, and psychological factors, might influence.
This is because your body is trying to preserve energy by burning fewer calories. Additionally, fasting may cause your blood sugar levels to drop, which might also lead to feelings of hunger.
When you cut back on the amount of food you eat, as is familiar with intermittent fasting diets, you may also reduce the number of digestive acids your stomach produces.
This might lead to indigestion, heartburn, and constipation. In addition, fasting may cause diarrhea by disrupting the average balance of good bacteria in your intestines.
And finally, because intermittent fasting often involves skipping meals, it may lead to nausea and bloating. Of course, everyone’s experience with intermittent fasting differs, and not everyone might experience digestive issues.
Like any addict going through withdrawal, those addicted to sugar may experience intense symptoms when they try to break the habit.
Mood swings, irritability, anxiety, and difficulty concentrating might be common side effects of sugar withdrawal. However, these symptoms typically last for a few days as the body adjusts to a diet with less sugar.
While it may be difficult at first, cutting off the constant sugar supply may be beneficial in the long run.
Low Energy And Fatigue
When you go without eating for several hours, it’s not surprising that you might feel a little tired. After all, your body might be used to having a steady supply of glucose from food to provide energy.
When you’re fasting, your blood sugar levels may drop, and this might lead to feelings of fatigue. In addition, intermittent fasting may also disrupt your sleep patterns, leaving you feeling tired during the day.
Considering intermittent fasting, it’s important to be aware of these potential side effects—yawning and irritability. If you experience these symptoms, it may be better to talk to your doctor.
When you fast, your body might be in a state of ketosis, burning stored fat for energy. Burning fat for energy may produce ketones, which might have a diuretic effect and cause dehydration.
When your body is dehydrated, there are high chances that your body might not be able to function correctly.
This could ultimately lead to headaches, fatigue, dizziness, and lightheadedness.
To avoid these symptoms, it is essential to drink plenty of fluids when intermittent fasting and to monitor your ketone levels.
If you are becoming dehydrated, increase your fluid intake and urinate frequently.
Although there are many potential benefits to intermittent fastings, such as weight loss and improved mental clarity, it may also cause undesirable side effects, one of which is bad breath.
When you fast, your body breaks down stored glycogen for energy, releasing ketones into your bloodstream.
These ketones may then be exhaled through your lungs, causing your breath to smell fruity or acetone-like.
In addition, fasting might cause dry mouth, leading to increased bacteria growth and subsequent bad breath.
While bad breath is usually not a severe issue, it could be a significant downside of intermittent fasting for some people.
Sleep is essential for good health, and disruptions to your sleep patterns might significantly impact your physical and mental well-being.
For this reason, any potential side effects that are intermittent may be considered to avoid. The effects of intermittent fasting on sleep and the results have been mixed.
Intermittent fasting may cause difficulty falling asleep and lead to more awakenings at night.
Who Should Avoid Intermittent Fasting?
While intermittent fasting might be a helpful weight-loss tool for some people, it’s not suitable for everyone.
Some groups of people may avoid intermittent fasting, including pregnant women, young children, and people with blood sugar issues.
Pregnant women might need to be careful about their diets, and intermittent fasting might reduce their nutrient balance.
Young children also need to eat regularly to support their growing bodies.
People with blood sugar issues might be cautious of fasting, as it may cause spikes and dips in blood sugar levels.
If you’re unsure whether intermittent fasting is proper for you, talk to your doctor before starting any new diet plan.
How To Reduce Intermittent Fasting Side Effects?
If you’re struggling with side effects, there may be a few things you might do to reduce them. First, make sure you’re drinking plenty of water. Dehydration might make side effects worse.
Second, try eating small snacks throughout the day to keep your hunger in check.
Third, increase your activity level. Exercise may help boost your energy levels and alleviate some other side effects of intermittent fasting.
Finally, be patient. It could take a few weeks for your body to adjust to intermittent fasting. If you stick with it, the side effects may eventually subside.
Intermittent fasting is a popular dieting strategy that involves going for extended periods without eating.
Though it might be considered safe, it may result in side effects. Additionally, people with certain medical conditions, such as diabetes or an eating disorder, might consider avoiding intermittent fasting.
If you’re interested in trying this dieting strategy, check with a healthcare professional first. With any dieting plan, knowing the potential risks and side effects is important before embarking on a new eating journey.