The Dangers of Intermittent Fasting
In a society in which diet culture runs rampant, you’ve likely heard the trendy term “intermittent fasting”. Intermittent fasting has gained traction for its supposed “health” benefits, and is often used as a weight-loss method. Despite its popularity, this eating pattern has little data to support its use for long-term health outcomes. On the contrary, research indicates a connection between intermittent fasting and the development of certain eating disorders.
By: Sadie Grant
Intermittent fasting is an eating pattern that involves alternating periods of extreme food reduction with intervals of normal eating. People use many different fasting methods, including fasting for a specified number of hours daily, fasting on alternate days, and significantly reducing calorie consumption during certain days of the week. Proponents of intermittent fasting claim that it can lead to a number of “health” benefits, including improved insulin resistance, lower blood pressure, increased cognitive functioning, longer life expectancy, and fat loss.
However, data supporting the potential benefits of intermittent fasting is insufficient. The majority of studies published on the topic have been conducted using animals and have only examined short-term outcomes. Currently, there is no data that supports the use of intermittent fasting for long-term benefits such as cardiovascular health or increased life expectancy. Conversely, some studies have found a connection between fasting and developing patterns of disordered eating.
Indeed, intermittent fasting can have negative outcomes. For one, fasting can increase food cravings, lead to obsessive thoughts about food, and increase levels of cortisol (the stress hormone), ultimately making a person more likely to binge or overeat. Intermittent fasting can also lead to dehydration, disrupt sleep patterns, and interfere with certain mood-regulating neurotransmitters, such as dopamine and serotonin. These negative side effects can make an individual more susceptible to develop disordered eating or a full-threshold eating disorder.[1]
Research indicates that delayed eating is associated with an increased risk of experiencing binge-eating episodes.[2] A binge-eating episode is a discrete period of time during which one feels a lack of control over eating and eats an amount of food that is definitely larger than what one would consume under similar circumstances, accompanied by feelings of shame or disgust. Intermittent fasting, like any discrete period of food restriction, can indicate to the body that it is at risk of starvation. In turn, after fasting, an individual is more likely to eat far beyond the point of fullness, eat more rapidly, or experience a lack of control around food.
Research has also found an association between intermittent fasting and bulimia nervosa.[1] Indeed, the constant fluctuation between restriction and overeating reflects features of bulimia nervosa, which is characterized by recurrent binge-eating episodes followed by compensatory behaviors, such as purging, misuse of laxatives, and fasting.
Intermittent fasting can also hinder the body’s ability to indicate its food needs. When we manage food intake from external sources, such as rules about when and how much we can eat, we can override the body’s natural hunger and fullness cues and develop an unhealthy mentality around food. By using dietary protocols to dictate when we eat, we are more likely to have a rigid relationship with food, or feel that we have to “earn” meals, which can lead to the development of disordered eating or an eating disorder.
Furthermore, intermittent fasting can be one of many methods to normalize disordered patterns of eating. As one of the many “legitimized” restrictive food plans in our culture, intermittent fasting can mask some of the many risks associated with striving to be thin. Disordered eating can be written off as “willpower”, or “striving to be healthy”. In other words, intermittent fasting can be disordered eating or even a full-threshold eating disorder in disguise.
Research indicates that regular eating, contrary to intermittent fasting, predicts long-term health outcomes and protects against disordered eating and eating disorders. There is no strong evidence that intermittent fasting yields more long-term health effects compared to regular (i.e., 3 meals and 2-3 snacks per day) eating patterns.[2] In fact, there is robust evidence that eating at least three main meals and two snacks significantly decreases the frequency of binge-episode among people with bulimia nervosa and binge eating disorder. In conclusion, regular eating is the safest choice for long-term health and protection against disordered eating.
At BALANCE eating disorder treatment center, our compassionate, highly skilled team of clinicians is trained in diagnosing and treating the spectrum of eating disorders, including anorexia, bulimia, binge eating disorder, compulsive overeating, and other disordered eating behaviors and body image issues. We offer a variety of programs and services targeted at helping clients overcome fear foods and develop a healthy relationship with food. We offer nutrition counseling with a licensed dietitian, meal support, a Food & Mood Group, and a variety of other groups and resources to help those seeking help for food concerns.
Our admissions team would be happy to answer any questions you may have regarding our programs & services. Book a free consultation call below or read more about our philosophy here.
This post was written by BALANCE Blog Intern, Sadie Grant.
Sadie is a recent graduate of Oberlin College with a B.A. in psychology. After recovering from disordered eating, Sadie became passionate about eating disorder awareness, body neutrality, and destabilizing beauty standards that are established by social and cultural norms. While earning her Bachelor’s degree, Sadie conducted quantitative research, worked with populations experiencing barriers to essential services, and studied Spanish. Sadie hopes to use her developing research and interpersonal skills to work in the field of eating disorders and address the way in which expectations around eating and beauty vary across different populations.
Resources
1. The dangers of intermittent fasting. (2019, October 22). Retrieved February 02, 2021, from https://centerfordiscovery.com/blog/the-dangers-of-intermittent-fasting/#:~:text=Non%2Dfasting%20days%20are%20not,side%20effects%20of%20intermittent%20fasting
2. Grave, R. (2020, March 03). Why intermittent fasting isn't effective or healthy. Retrieved February 02, 2021, from https://www.psychologytoday.com/us/blog/eating-disorders-the-facts/202003/why-intermittent-fasting-isnt-effective-or-healthy
3. The Diagnostic and Statistical Manual of Mental Disorders (5th ed.; DSM–5; American Psychiatric Association [APA], 2013)
4. Sutton, K. (2019, January 04). Intermittent fasting is disordered eating behavior? Retrieved February 02, 2021, from https://counselorkate.com/intermittent-fasting-is-a-normalized-disordered-eating-behavior/