Researchers on the College of Illinois Chicago have debunked 4 myths about intermittent fasting: it doesn’t result in a poor weight loss plan, trigger consuming issues, lead to extreme lack of lean muscle mass, or have an effect on intercourse hormones. These conclusions, primarily based on medical research, affirm the security of each alternate-day consuming and time-restricted consuming strategies.Researchers debunk myths about intermittent fasting, confirming its security and effectiveness in not altering diets, inflicting consuming issues, dropping muscle mass, or affecting intercourse hormones by rigorous medical research.In a current article, researchers from the College of Illinois Chicago have debunked 4 frequent misconceptions relating to the security of intermittent fasting.Intermittent fasting has change into an more and more in style approach to drop a few pounds with out counting energy. And a big physique of analysis has proven it’s secure. Nonetheless, a number of myths about fasting have gained traction amongst clinicians, journalists and most of the people: that fasting can result in a poor weight loss plan or lack of lean muscle mass, trigger consuming issues, or lower intercourse hormones.In a brand new commentary in Nature Opinions Endocrinology, UIC researchers debunk every of those. They base their conclusions on medical research, a few of which they carried out and a few carried out by others.“I’ve been finding out intermittent fasting for 20 years, and I’m continually requested if the diets are secure,” mentioned lead creator Krista Varady, professor of kinesiology and diet at UIC. “There’s plenty of misinformation on the market. Nevertheless, these concepts should not primarily based on science; they’re simply primarily based on private opinion.”Varieties and Security of Intermittent FastingThere are two essential varieties of intermittent fasting. With alternate-day consuming, folks alternate between days of consuming a really small variety of energy and days of consuming what they need. With time-restricted consuming, folks eat what they need throughout a four- to 10-hour window every day, then don’t eat throughout the remainder of the day. The researchers conclude each sorts are secure regardless of the favored myths.Right here’s a take a look at their conclusions:Intermittent fasting doesn’t result in a poor weight loss plan: The researchers level to research exhibiting the consumption of sugar, saturated fats, ldl cholesterol, fiber, sodium, and caffeine don’t change throughout fasting in contrast with earlier than a quick. And the share of power consumed in carbohydrates, protein, and fats doesn’t change, both.Intermittent fasting doesn’t trigger consuming issues: Not one of the research present that fasting triggered contributors to develop an consuming dysfunction. Nevertheless, all of the research screened out contributors who had a historical past of consuming issues, and the researchers say that these with a historical past of consuming issues shouldn’t strive intermittent fasting. Additionally they urge pediatricians to be cautious when monitoring overweight adolescents if they begin fasting, as a result of this group has a excessive threat of growing consuming issues.Intermittent fasting doesn’t trigger extreme lack of lean muscle mass: The research present that individuals lose the identical quantity of lean muscle mass whether or not they’re dropping pounds by fasting or with a unique weight loss plan. In each circumstances, resistance coaching and elevated protein consumption can counteract the lack of lean muscle.Intermittent fasting doesn’t have an effect on intercourse hormones: Regardless of considerations about fertility and libido, neither estrogen, testosterone nor different associated hormones are affected by fasting, the researchers mentioned.Reference: “Debunking the myths of intermittent fasting” by Krista A. Varady, Shuhao Lin, Vanessa M. Oddo and Sofia Cienfuegos, 19 June 2024, Nature Opinions Endocrinology.DOI: 10.1038/s41574-024-01009-4