common myths about intermittent fasting

intermittent fasting has become a popular approach for weight loss and improvement of digestion. however, with the trend there will be misconceptions. let's debunk some common myths about intermittent fasting.

myth 1: intermittent fasting causes muscle loss

 major concern about intermittent fasting is that it leads to muscle loss. however research shows that intermittent fasting does not cause more calorie loss than regular calorie restriction. since the body utilizes the body's stored fat, muscle loss is minimum. 

myth 2: intermittent fasting slows down your metabolism

many people believe that intermittent fasting slows down metabolism. on the contrary , intermittent fasting boosts metabolism. intermittent fasting preserves lean mass which is crucial for maintaining metabolic rate. metabolism is slowed only in prolonged fasting and extreme calorie restriction.

myth 3: you can eat whatever you want during eating windows

this is another common myth about intermittent fasting. even though there is flexibility in intermittent fasting, a healthy diet is very important. overeating or eating processed and junk food during eating periods can lead to weight gain and other health issues.

myth 5: intermittent fasting is unsafe

intermittent fasting may not be suitable for everyone such as pregnant women or people with certain health conditions. for healthy individuals when done correctly it is safe and beneficial.

myth 6: intermittent fasting causes extreme hunger and fatigue

it is common to believe that fasting causes extreme hunger and fatigue. but when the body adapts, fasting reduces hunger and brings stability in the energy. studies show that proper fasting enhances mental clarity and physical health.

conclusion

intermittent fasting is most beneficial in weight loss and improving health but it’s important to separate facts from fiction. when done correctly with the right guidance, intermittent fasting can offer a wide range of health benefits.

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reference 

1.Nutrients. 2020 Aug; 12(8): 2349. The Effects of Intermittent Fasting Combined with Resistance Training on Lean Body Mass: A Systematic Review of Human Studies

2.Nutrients. 2022 Feb; 14(3): 631.Intermittent Fasting and Metabolic Health

3.J Yeungnam Med Sci. 2023 Jan; 40(1): 4–11. Beneficial effects of intermittent fasting: a narrative review