Intermittent fasting might make you lose muscle, not fats: Different negative effects you can not ignore

A brand new examine discovered that intermittent fasting resulted in very modest weight reduction, however two-thirds of the misplaced kilos got here from lean mass.

Written by Longjam Dineshwori | Up to date : October 2, 2020 9:24 AM IST

A weight loss plan routine that has grow to be widespread in recent times is intermittent fasting. It’s an consuming sample that specifies when it’s best to eat, slightly than what it’s best to eat. Intermittent fasting additionally known as time-restricted consuming is all about switching between fasting and consuming on a daily schedule. It’s more and more gaining recognition as a weight loss plan choice for weight reduction. Some analysis even claimed that intermittent fasting can improve weight reduction by boosting fats burning and metabolism. Nonetheless, a brand new examine has refuted these claims.

The randomized scientific trial, which is claimed to be one of the crucial rigorous research on intermittent fasting up to now, tracked 116 overweight and chubby people over three months to see if the consuming sample lives as much as the hype.

When it comes to weight reduction, the workforce did not discover any important distinction between time-restricted consuming and easily consuming three meals a day. As a substitute, they found an unintended aspect impact of intermittent fasting: the lack of lean muscle.

The examine was just lately printed within the journal JAMA Inside Medication.

Intermittent fastingdidn’t provide some other metabolic benefit

Within the examine, half of the individuals practiced day by day time-restricted consuming consuming all their meals between midday and eight:00 p.m. then fasting for 16 hours. The opposite half adopted the traditional three meals a day consuming, together with snacks. Over three months, researchers tracked each group’s weight and metabolic outcomes, however there was no higher weight reduction with time-restricted consuming in contrast with the constant meal group.

In addition they did not see any important variations in fats mass, fasting insulin, blood sugar, HbA1C, or blood lipids between the 2 teams.

Over the course of the examine, the fasting individuals misplaced about three and a half kilos. However greater than fats they had been shedding lean mass, together with muscle. The researchers discovered that two-thirds of weight reduction got here from lean mass. This isn’t a superb signal as a result of one ought to be shedding fats mass, not muscle.

One potential issue for lack of lean mass is that fasting individuals weren’t consuming sufficient protein or getting sufficient bodily exercise, the researchers defined.

Different negative effects ofintermittent fasting

Listed below are another negative effects that this consuming sample is prone to trigger.

Lack of urge for food

Research have urged that intermittent fasting might cut back urge for food over time. Whereas this may occasionally assist with weight reduction, you are additionally prone to undergo from dietary deficiencies, fatigue, headache, and lack of vitality.

Disturbed sleep

Should you take your dinner at 7 pm or 8 pm, it’s fairly prone to really feel hungry at 11 pm or 12 at midnight and your sleep could also be disturbed.

Sluggish metabolism

Lengthy fasting durations and lack of enough vitamin can decelerate your physique’s metabolism. Subsequently, individuals with diabetes, these with a historical past of consuming issues like anorexia and bulimia, and pregnant or breastfeeding girls are suggested to keep away from that this type of weight loss plan plan.

An excessive amount of reliance on caffeine

Some well being consultants suggest ingesting tea or espresso in the course of the fasting interval of intermittent fasting. Over a time frame, an excessive amount of reliance on espresso might grow to be an inevitable aspect impact of intermittent fasting.