Proper fasting offers all sorts of health benefits like better weight management and regulated blood sugar levels—but it also comes with significant drawbacks. From hunger pangs to potential electrolyte imbalances, proper fasting is crucial to ensure you remain healthy.
1. Improved Insulin Sensitivity
Intermittent fasting may improve insulin sensitivity in some people, which is particularly helpful for those at risk of type 2 diabetes. When done properly, fasting can also help improve overall metabolic health and regulate blood sugar levels.
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2. Weight Loss
Fasting is often used as a means of weight loss since it creates a calorie deficit. Whether it’s restricting food after a certain time or eating a set number of calories, fasting can help shave off a few pounds.
3. Improved Heart Health
When done properly, fasting can reduce considerable health risks like high blood pressure or high cholesterol levels. By lowering your risk of certain heart conditions, fasting thereby improves overall heart health by a mile.
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4. Decreased Inflammation
Studies have shown that fasting can decrease inflammation, which helps ward off the risk of chronic diseases down the line. It’s a good thing, too, because chronic inflammation can cause all kinds of health risks like heart disease, cancer, and arthritis.
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5. Longevity
Some studies have suggested that fasting can actually help people live longer. The reason why is that fasting can reduce the odds of age-related diseases by improving metabolic health and keeping vital organs in check.
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6. Improved Gut Health
Fasting can give your digestive system the break it needs, often acting as a reset. By allowing your system to repair, you could very easily see improved gut health health and better digestion. Not to mention, introducing healthier foods only helps gut health further.
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7. Detox
Intermittent fasting can help the body detoxify by letting the liver focus on eliminating toxins. Without a constant influx of food, your body has a better chance of breaking down waste and flushing it from your system.
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8. More Energy
You’d think that fasting would zap energy, but it’s the complete opposite! Fasting has been known to increase energy levels since there’s less digestion throughout the day, allowing your body to allocate more energy to other things.
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9. Mental Resilience
Fasting isn’t easy and doing it regularly requires a certain amount of willpower. By opening the door to more self-control, fasting not only helps people better manage hunger but also helps boost mental clarity in other areas of life.
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10. Better Sleep
If you have trouble sleeping, fasting may be able to help. Without late-night snacking or heavy meals before bed, your body can relax, which allows you to get a good night’s sleep.
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That said, there are some drawbacks to fasting and they’re just as impactful as any benefits.
1. Nutrient Deficiency
Prolonged fasting can cause nutrient deficiencies since your body may not get enough vitamins and minerals. Depending on what you’re eating or how much you restrict yourself, you may experience health issues down the road.
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2. Gallstone Risk
Studies have shown that frequent (and lengthy) fasting periods can lead to a greater chance of gallstones. When you fast, your body metabolizes fat at a quicker rate, which can lead to more cholesterol in the bile. Because of this, it’s important to lose weight at an appropriate pace.
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3. Hunger
Of course, fasting often causes severe hunger. Until your body adjusts to the calorie deficit, you might experience headaches or even mood swings. Thankfully, it often only takes the body a couple of days to get into the swing of things.
4. Dehydration
Fasting shouldn’t come at the cost of your water intake. A calorie deficit is one thing, but fasting without enough water can lead to symptoms like dizziness and headaches. This is especially true if your new diet includes fewer liquids or foods without a high water content.
5. Digestive Issues
Such abrupt changes to your diet affect the digestive system. Common side effects can include anything from stomach upset to constipation, so it’s important to maintain a healthy diet that actually keeps you full. The good news is that short-term fasting usually doesn’t come with such severe symptoms.
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6. Electrolyte Imbalances
Improper fasting, especially when done frequently, can cause electrolyte imbalances. Sodium, potassium, and magnesium are commonly affected, which leads to symptoms like muscle cramps or weakness. In more severe cases, electrolyte imbalances can also lead to serious heart issues.
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7. Over-Eating
For all its benefits, fasting can also take people down a path of over-eating or intense hunger pangs. Keep in mind that these temptations are ever-present when you first start fasting—without a proper diet to maintain protein and vitamins, it’s easy to over-indulge in unhealthy foods.
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8. Social Stress
Our friends love to go out on the weekend for drinks or pub food, but that’s not in the cards for anyone fasting. It can be tough to turn down social situations or stare down a plate of nachos when you’re already hungry.
9. Eating Disorder Risks
In most cases, fasting comes with an onslaught of health benefits, least of all for weight management. However, it’s important to remember that weight loss requires patience and the last thing you want is to develop an unhealthy relationship with food or your image.
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10. Hormonal Imbalances
It’s worth noting that fasting can affect hormone levels, particularly in women. These imbalances can lead to menstrual irregularities or fertility issues, sometimes even targeting mood and energy levels.
