9 Potential Intermittent Fasting Side Effects

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9 Potential Intermittent Fasting Side Effects By Jillian Kubala, MS, RD on April 23, 2021 Intermittent fasting is a term people use to describe patterns of eating that include regular periods of fasting in which they consume very few or no calories (1Trusted Source). Studies have linked intermittent fasting to a number of health benefits, including (1Trusted Source, 2Trusted Source): weight loss, decreased risk factors of heart disease, lower blood pressure, improved insulin sensitivity, reduction in markers of oxidative stress, improved blood sugar control, These findings have led to the increased popularity of intermittent fasting regimens like:
time-restricted feeding (TRF), alternate-day fasting (ADF), periodic fasting
If you’re interested in trying out intermittent fasting, you’re probably curious to know whether it has side effects. The short answer: Intermittent fasting is safe for most people. However, studies have shown that intermittent fasting does have some minor side effects. Plus, it’s not the right choice for everyone (3Trusted Source). This article covers 9 potential side effects related to intermittent fasting. 1. Hunger and cravings It may be no surprise that hunger is one of the most common side effects related to intermittent fasting. When you reduce your calorie intake or go long periods without taking in calories, you may experience increased hunger.
A study including 112 people assigned some participants to an intermittent energy restriction group. They consumed 400 or 600 calories on 2 nonconsecutive days every week for 1 year. These groups reported higher hunger scores than those who consumed a low calorie diet with continuous calorie restriction (4Trusted Source). Studies suggest that hunger is a symptom people typically experience during the first days of a fasting regimen. One 2020 study looked at 1,422 people who participated in fasting regimens lasting 4–21 days. They tended to experience hunger symptoms only during the first few days of the regimens (3Trusted Source). So, symptoms like hunger may resolve as your body adapts to regular fasting periods. 2. Headaches and lightheadedness Headaches are a common side effect of intermittent fasting. They typically occur during the first few days of a fasting protocol (5Trusted Source).
A 2020 review looked at 18 studies of people undergoing intermittent fasting regimens. In the four studies that reported side effects, some participants said they had mild headaches (6). Interestingly, researchers have found that “fasting headaches” are usually located in the frontal region of the brain and that the pain is typically mild or moderate in intensity (7Trusted Source). What’s more, people who commonly get headaches are more likely to experience headaches during fasting than those who don’t (7Trusted Source). Researchers have suggested that low blood sugar and caffeine withdrawal may contribute to headaches during intermittent fasting (7Trusted Source). 3. Digestive issues Digestive issues — including constipation, diarrhea, nausea, and bloating — are symptoms you might experience if you do intermittent fasting (3Trusted Source, 5Trusted Source). The reduction in food intake that comes along with some intermittent fasting regimens may negatively affect your digestion, causing constipation and other side effects. Plus, changes in diet associated with intermittent fasting programs may cause bloating and diarrhea (8Trusted Source).Dehydration, another common side effect related to intermittent fasting, can worsen constipation. For this reason, it’s essential to stay properly hydrated while practicing intermittent fasting.
Choosing nutrient-dense foods rich in fiber may also help prevent constipation.
link to full article https://www.healthline.com/nutrition/intermittent-fasting-side-effects

Copied from https://www.healthline.com/nutrition/intermittent-fasting-side-effects on 10/15/2022