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If you have been doing intermittent fasting for weight loss, then you should keep some things in mind. Read on to know more!

From ulcers to hormonal imbalance, how intermittent fasting is negatively affecting you

<h2>If you have been doing intermittent fasting for weight loss, then you should keep some things in mind. Read on to know more!</h2>

Intermittent fasting has been linked to higher risk of death by heart attack according to a study. The study says that limiting meals for more than 8 hours increases heart attacks by 91%.&nbsp;
The study was led by Victor Zhong of the Shanghai Jiao Tong University School of Medicine. The team analysed data from about 20,000 adults included in the US Centers for Disease Control and Prevention's National Health and Nutrition Examination Survey. &nbsp;&nbsp;
<h3>Intermittent fasting has many other health risks</h3>
Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. Unlike other diets which tell you what not to eat, intermittent fasting primarily dictates when you should eat.
However, like any dietary regimen, intermittent fasting has both positive and negative effects on health. From ulcers to diabetes, here is how intermittent fasting can negatively harm you!
<h3>5 side effects of intermittent fasting</h3>
Nutritional deficiencies
In Intermittent fasting your time window for eating is restricted. Prolonged fasting periods without proper nutritional planning may lead to deficiencies in nutrients such as vitamins A, D, E, K, B vitamins, calcium, iron, and zinc. Not having many macronutrients like protein, carbohydrates, and fats can negatively impact overall health and well-being.
Ulcer
Intermittent fasting might worsen ulcer symptoms by triggering increased stomach acid production during fasting periods, potentially causing discomfort, pain, and aggravation of existing ulcers.
Can cause eating disorders
Intermittent fasting can potentially induce disordered eating habits, especially in individuals vulnerable to or already grappling with eating disorders like anorexia nervosa or bulimia nervosa.&nbsp;
Diabetes
Intermittent fasting does not directly induce diabetes but could potentially play a role in its onset or worsening if not handled carefully. Extended fasting durations may disrupt regular eating habits, leading to instances of overeating or the consumption of unhealthy foods outside of fasting periods. &nbsp; Hormonal imbalance
Intermittent fasting can disrupt hormonal balance in the body, leading to adverse effects on metabolism, reproductive health, and overall well-being.
Also watch: <a href="https://www.editorji.com/lifestyle-news/health/world-sleep-day-2024-sleeping-extra-during-the-weekend-might-be-good-for-your-heart-according-to-study-1710482680947">World Sleep Day 2024: Sleeping extra during the weekend might be good for your heart according to study</a>

Decades of research has shown that calorie restriction offers a bunch of benefits in animals including better blood sugar control, longer lifespans and weight reduction.

Start intermittent fasting to get on the fast track to weight loss, says research

Study finds fasting alone, without reducing the amount of food eaten, was just as powerful as calorie restriction with fasting

Calorie restriction helps with&nbsp;blood sugar, longevity, weight reduction
It is assumed that calorie reduction while fasting drives weight loss
Not enough alone, fasting is essential to derive the complete benefits
Findings support&nbsp;growing evidence of the benefits of fasting diets
Fasting alone, without calorie reduction, is just as powerful: study
Can&nbsp;reprogram metabolism to focus on using fats as the energy&nbsp;source
Intermittent fasting effective for weight loss and metabolic health
But IF may be no better than regular dieting, finds study
All forms of fasting produced mild to moderate weight loss
Time-restricted dieting&nbsp;helped in weight loss, regardless of eating window
'Fasting helps you a eat a little bit less,' said the study's&nbsp;lead author

The study discovered that&nbsp;all forms of fasting produced mild to moderate weight loss, 1-8 per cent from the base weight.

Decades of research has shown that calorie restriction offers a bunch of benefits in animals including&nbsp;better blood sugar control, longer life spans and yes, weight reduction.&nbsp;It is commonly assumed that a reduced calorie intake&nbsp;drives these benefits.&nbsp;&nbsp;
However, new research from the&nbsp;University of Wisconsin-Madison shows that a calorie reduction alone is not enough and fasting is essential to derive&nbsp;all the complete benefits. The new findings published in the journal Nature Metabolism supports&nbsp;growing evidence that fasting diets may offer health benefits.
SEE MORE&nbsp;<a href="https://www.editorji.com/lifestyle-news/what-you-re-getting-wrong-on-your-intermittent-fasting-journey-1626175673152">What you're getting wrong on your intermittent fasting journey</a>
Conducted on mice, the study&nbsp;found that fasting alone, without reducing the amount of food eaten, was just as powerful as calorie restriction with fasting. It improved insulin sensitivity and was even able to reprogram metabolism to focus more on using fats as a source of energy.&nbsp;
Meanwhile, a separate study from the University of Illinois Chicago found that intermittent fasting was effective in weight loss and improved&nbsp;metabolic health in obese individuals as well. But&nbsp;it may be no better than regular dieting.&nbsp;&nbsp;
Published in the Annual Review of Nutrition, the study discovered that&nbsp;all forms of fasting produced mild to moderate weight loss, 1-8 per cent from the base weight.&nbsp;Assessing 25 studies on three types of intermittent fasting, the review showed that time-restricted dieting&nbsp;helped in the loss of 3 per cent of body weight on average regardless of the eating window.&nbsp;
Krista Varady, lead author of the review&nbsp;further&nbsp;added that&nbsp;time-restricted eating basically helps you&nbsp;eat&nbsp;a little bit less and that's why people tend to lose weight.
SEE MORE&nbsp;<a href="https://www.editorji.com/lifestyle-news/intermittent-fasting-know-your-way-around-this-cycle-of-eating-and-fasting-1626089186738">Intermittent Fasting: Know your way around this cycle of eating and fasting</a>

A recent study suggests that intermittent fasting technique can have a significant effect on women’s hormones. 

Intermittent fasting may affect your hormones: Study

Ladies be careful! Intermittent fasting may affect your hormones

A recent study suggests that intermittent fasting technique can have a significant effect on women&rsquo;s hormones.&nbsp;

Intermittent fasting is one of the most sought-after dieting regimes followed by many urban fitness enthusiasts these days. Though people find it beneficial in losing weight, a recent study has found that this fasting technique has significant effects on women&rsquo;s hormones.
The researchers conducted the study for eight weeks on a group of pre and post-menopausal obese women, using the "warrior diet" technique. They were divided into two groups where one followed four-six hours window each day to eat without counting calories. Whereas, the other group did not follow any dietary restrictions.
Researchers then measured the differences in hormone levels using data from blood samples from both groups. They found that besides losing 3-4 % weight, the dieting group had a noticeable dip in oxidative stress biomarkers and insulin resistance as compared to the group which did not follow the diet.
Also watch: <a href="https://www.editorji.com/story/what-you-re-getting-wrong-on-your-intermittent-fasting-journey-1626175673152">What you're getting wrong on your intermittent fasting journey</a>

Intermittent fasting is a diet pattern that cycles between regular eating and fasting. This popular fitness routine focuses on when to eat rather than what to eat. 

Intermittent Fasting: Know your way around this cycle of eating and fasting while intermittent fasting

Intermittent fasting has been a popular diet&nbsp;trend that involves eating and fasting at regular intervals. Improved metabolism and fitness are some benefits of this diet trend

Intermittent Fasting: Know your way around this cycle of eating and fasting

Intermittent fasting has been a popular diet&nbsp;trend that involves eating and fasting at regular intervals. Improved metabolism and fitness are some benefits of this diet trend

Intermittent fasting is a diet pattern that cycles between regular eating and fasting period. Rather than specifying what to eat, this popular fitness routine focuses on when you must eat. Department of Medicine at the University of Illinois reported that apart from increased metabolism, intermittent fasting is also an effective way to reduce the risk of type-2 diabetes and heart disease. There are three different types of routines in intermittent fasting for you to adopt.
16/8 Method
The 16/8 method involves abstaining from food for 16 hours and then eating 2-3 meals within a window of 8 hours. Developed by fitness expert Martin Berkhan, following this method is comparatively simpler as the fasting period can be observed by not eating anything after dinner and skipping breakfast the next day.
Eat-Stop-Eat
This involves fasting for 24 hours at a stretch, maybe once or twice a week. For example, by not eating from dinner one day until dinner the next day, the 24-hour fasting routine can be completed. Popularised by fitness expert Brad Pilon, in this method, water, black coffee, and other zero-calorie beverages are allowed during the fasting period.
Also watch:&nbsp;<a href="https://www.editorji.com/story/how-to-avoid-bloating-while-fasting-1554882519760">How to avoid bloating while fasting</a>
5:2 Diet
Developed by British journalist Michael Mosley, this diet involves regular eating for 5 days of the week and restricting your calorie intake to 500-600 for the other two days. This is also known as the fast diet.
During the eating window of intermittent fasting, it is more effective to consume low-calorie foods. Munch on popcorn, fruits, non-starchy vegetables like carrots and cucumber to beat the hunger pangs without feeling guilty.
But&nbsp;do&nbsp;remember, before you take the plunge and start intermittent fasting, do your research or consult a dietician for expert advice.&nbsp;
Also watch:&nbsp;<a href="https://www.editorji.com/story/flexitarian-diet-all-you-need-to-know-about-this-new-diet-trend-1624607482560">Flexitarian Diet: All you need to know about this new diet trend</a>

Whether you’re following the 16-8 method or going for the 5:2 diet, there are some mistakes that everyone is prone to making on their fasting journey.

Fasting Mistakes: Why you're not losing weight while intermittent fasting

The practise of intermittent fasting has gained a lot of popularity in the last few years. Let&rsquo;s see how you can avoid some common&nbsp;fasting faux pas and increase your chances of weight loss.

What you’re getting wrong on your intermittent fasting journey

Intermittent fasting: cycling between fasting &amp; non-fasting over a set period
People claim intermittent fasting can aid weight loss, improve health
//GFX Don't make these intermittent fasting faux pas!&nbsp;
////1 DONT - Go too drastic, too quickly
Check with your doctor if your health permits fasting for long periods
Switching to a drastic 16-hour fasting window is a recipe for failure
////1 DO - Ease yourself by starting with 10-12 hours of fasting
////2 DONT&nbsp;- Eat too many calories in your eating window
Overconsumption&nbsp;will not let you achieve any calorie reduction
////2 DO - Calculate your calories requirement and track your intake
////3 DONT&nbsp;- Restrict yourself with an overly low-calorie diet
Extreme low nutrition can lead to bone and muscle loss&nbsp;
////3 DO - Know your calorie requirement and stick to a diet plan
////4 DONT&nbsp;- Choose a fasting a method that doesn't work for you
////4 DO - Analyse your lifestyle to find a plan that works for you
////5 DONT&nbsp;- Ignore the nutrient quality of your meals&nbsp;
You can't just gobble on sugary or processed junk in your eating window
/////5 DO - Eat nutritious whole, fresh foods and adequate protein

Intermittent fasting has gained a lot of popularity in the last few years.&nbsp;Whether you're following the 16-8 method or going for the 5:2 diet, there&nbsp;are some mistakes that nearly everyone makes on their fasting journey.

The practise of intermittent fasting has gained a lot of popularity in the last few years. Also&nbsp;known&nbsp;as intermittent energy restriction, the fasting style involves cycling&nbsp;between voluntary fasting and non-fasting over a&nbsp;set&nbsp;period.&nbsp;&nbsp;
From weight loss to the betterment of overall health, several benefits put people on the path of intermittent&nbsp;fasting.&nbsp;But whether you&rsquo;re following the 16-8 method or going for the 5:2 diet, there&nbsp;are some mistakes that&nbsp;everyone is&nbsp;prone to making on their fasting journey.
ALSO WATCH&nbsp;<a href="https://www.editorji.com/story/intermittent-fasting-may-help-you-live-longer-1577511098175">Intermittent fasting may help you live longer</a>
Let&rsquo;s see how you can avoid these intermittent fasting faux pas and increase your chances of weight loss.&nbsp;&nbsp;
<h3>Going too drastic, too quickly&nbsp;</h3>
Adopting a daily fasting practice is a big change from your regular habit of eating every three to four hours. First of all,&nbsp;it's&nbsp;important to check with your doctor if&nbsp;your health allows you to take up&nbsp;intermittent fasting. Secondly, people often switch to a drastic method like 16 hours of fasting overnight which is a recipe for failure.&nbsp;
Don&rsquo;t shrink your&nbsp;non-fasting&nbsp;period&nbsp;overnight. Try to ease&nbsp;yourself by&nbsp;maybe starting at 10 to&nbsp;12 hours and then extend the period gradually.&nbsp;
<h3>Eating too many calories&nbsp;&nbsp;</h3>
Just because you&rsquo;re restricting your meals to a certain timeline doesn&rsquo;t mean that you&rsquo;re automatically eating less. If you&nbsp;overconsume before your voluntary fasting hours arrive, you won&rsquo;t achieve the goal of calorie reduction.&nbsp;&nbsp;
To avoid this, find out how many calories you need to consume and track everything you eat so that you&nbsp;maintain a healthy calorie deficit.&nbsp;
WATCH MORE&nbsp;<a href="https://www.editorji.com/story/calorie-calculator-how-many-calories-should-you-eat-per-day-1607933380530">Calorie calculator: how many calories should you eat per day?</a>
<h3>Not eating enough calories&nbsp;</h3>
Conversely, eating too few calories is no good either. If you&rsquo;re&nbsp;starving yourself with an overly low-calorie diet, you will actually sabotage your metabolic rate. Less than optimum nutrition can lead to bone and muscle loss so you might feel like you&rsquo;re losing weight when you&rsquo;re actually&nbsp;losing the good stuff.&nbsp;
It is best to know your limits and stick to them for sustainable and healthy weight loss!
<h3>Your fasting method is&nbsp;not for you&nbsp;</h3>
There are several methods of intermittent fasting to choose from.&nbsp;If you go to the gym 6 days a week, then the 5:2 diet that involves fasting for 2 days may not be for you.&nbsp;&nbsp;
Make sure that you analyse your lifestyle before choosing a fasting plan that works for you, and not against you.
<h3>Ignoring the nutrient quality of food&nbsp;</h3>
One of the most important things that are oft-forgotten is the nutrient quality of the food you eat when fasting. If you have a non-fasting window of eight hours and all you eat is refined, sugary or processed&nbsp;junk, you will gain almost no health benefits.&nbsp;
Shift the focus from eating less to eating better. Aim to eat nutritious whole foods&nbsp;like fresh fruits and vegetables.&nbsp;Get adequate amounts of good protein (such as from meat, poultry, fish and legumes)&nbsp;as well as&nbsp;nuts and seeds&nbsp;to make sure you&rsquo;re always satiated!&nbsp;&nbsp;

Gone are the days of simply &lsquo;eating healthy.&rsquo; Today if you want get fit, there&rsquo;s a lot more to it than just eating less and being&nbsp;more&nbsp;active. We have seen many diet trends come and go, but let&rsquo;s take a look at some that are still popular amongst people from all age groups.&nbsp;&nbsp;&nbsp;
1.The&nbsp;Mediterranean Diet&nbsp;With its emphasis on fruits, vegetables, whole grains, seafood, and other healthy fares,&nbsp;the&nbsp;Mediterranean&nbsp;diet&nbsp;is said to be the most sensible diet.&nbsp;For those who don&rsquo;t know, this diet is based on traditional foods that people used to eat in countries like Italy and Greece back in&nbsp;the&nbsp;1960s.&nbsp;This diet&nbsp;contains&nbsp;the accepted&nbsp;amount&nbsp;of protein, carbs, fat, and other nutrients&nbsp;that one requires. For best results, one must exercise daily&nbsp;along&nbsp;with following this diet.&nbsp;&nbsp;
2.&nbsp;The&nbsp;Ketogenic Diet&nbsp;We have all heard of Keto&nbsp;- a low carb, high-fat diet. It not only helps you lose weight but is said to increase your energy levels. The drastic reduction of carbohydrate intake puts your body into a metabolic state called&nbsp;&lsquo;ketosis.&rsquo;&nbsp;&nbsp;People following the&nbsp;Keto diet can also check whether they're in ketosis with the help of Ketone strips which are available online.&nbsp;&nbsp;
3. Intermittent fasting&nbsp;Intermittent fasting is&nbsp;an eating pattern that cycles between periods of fasting and eating which is most popular amongst&nbsp;millennials and gen&nbsp;Z. The best part about intermittent fasting is that there is no particular diet chart one has to follow&nbsp;but one is allowed to eat meals only within a set time frame. Exercising while following Intermittent fasting will supposedly help you lose weight faster.&nbsp;
As we all know, diets are not one-size-fits-all, what works for one person may not work for another.&nbsp;So&nbsp;it's best to figure out your individual weight loss goals and nutrition priorities&nbsp;and then go forward&nbsp;with the same.&nbsp;&nbsp;&nbsp;

Deconstructing diet trends that have taken over the world

Gone are the days of simply &lsquo;eating healthy.&rsquo; Today if you want get fit, there&rsquo;s a lot more to it than just eating less and being&nbsp;more&nbsp;active. We have seen many diet trends come and go, but let&rsquo;s take a look at some that are still popular amongst people from all age groups.&nbsp;&nbsp;&nbsp;
 1.The&nbsp;Mediterranean Diet&nbsp; With its emphasis on fruits, vegetables, whole grains, seafood, and other healthy fares,&nbsp;the&nbsp;Mediterranean&nbsp;diet&nbsp;is said to be the most sensible diet.&nbsp;For those who don&rsquo;t know, this diet is based on traditional foods that people used to eat in countries like Italy and Greece back in&nbsp;the&nbsp;1960s.&nbsp; This diet&nbsp;contains&nbsp;the accepted&nbsp;amount&nbsp;of protein, carbs, fat, and other nutrients&nbsp;that one requires. For best results, one must exercise daily&nbsp;along&nbsp;with following this diet.&nbsp;&nbsp;
 2.&nbsp;The&nbsp;Ketogenic Diet&nbsp; We have all heard of Keto&nbsp;- a low carb, high-fat diet. It not only helps you lose weight but is said to increase your energy levels. The drastic reduction of carbohydrate intake puts your body into a metabolic state called&nbsp;&lsquo;ketosis.&rsquo;&nbsp;&nbsp; People following the&nbsp;Keto diet can also check whether they're in ketosis with the help of Ketone strips which are available online.&nbsp;&nbsp;
 3. Intermittent fasting&nbsp; Intermittent fasting is&nbsp;an eating pattern that cycles between periods of fasting and eating which is most popular amongst&nbsp;millennials and gen&nbsp;Z. The best part about intermittent fasting is that there is no particular diet chart one has to follow&nbsp;but one is allowed to eat meals only within a set time frame. Exercising while following Intermittent fasting will supposedly help you lose weight faster.&nbsp;
 As we all know, diets are not one-size-fits-all, what works for one person may not work for another.&nbsp;So&nbsp;it's best to figure out your individual weight loss goals and nutrition priorities&nbsp;and then go forward&nbsp;with the same.&nbsp;&nbsp; &nbsp;

Gone are the days of simply &lsquo;eating healthy.&rsquo; Today if you want to get fit, there&rsquo;s a lot more to it than just eating less and being&nbsp;more&nbsp;active. We have seen many diet trends come and go, but let&rsquo;s take a look at some that are still popular amongst people from all age groups.&nbsp;&nbsp;&nbsp;
1.The&nbsp;Mediterranean Diet&nbsp;
With its emphasis on fruits, vegetables, whole grains, seafood, and other healthy fares,&nbsp;the&nbsp;Mediterranean&nbsp;diet&nbsp;is said to be the most sensible diet.&nbsp;For those who don&rsquo;t know, this diet is based on traditional foods that people used to eat in countries like Italy and Greece back in&nbsp;the&nbsp;1960s.&nbsp;
This diet&nbsp;contains&nbsp;the accepted&nbsp;amount&nbsp;of protein, carbs, fat, and other nutrients&nbsp;that one requires. For best results, one must exercise daily&nbsp;along&nbsp;with following this diet.&nbsp;&nbsp;
2.&nbsp;The&nbsp;Ketogenic Diet&nbsp;
We have all heard of Keto&nbsp;- a low carb, high-fat diet. It not only helps you lose weight but is said to increase your energy levels. The drastic reduction of carbohydrate intake puts your body into a metabolic state called&nbsp;&lsquo;ketosis.&rsquo;&nbsp;&nbsp;
People following the&nbsp;Keto diet can also check whether they're in ketosis with the help of Ketone strips which are available online.&nbsp;&nbsp;
3. Intermittent fasting&nbsp;
Intermittent fasting is&nbsp;an eating pattern that cycles between periods of fasting and eating which is most popular amongst&nbsp;millennials and gen&nbsp;Z. The best part about intermittent fasting is that there is no particular diet chart one has to follow&nbsp;but one is allowed to eat meals only within a set time frame. Exercising while following Intermittent fasting will supposedly help you lose weight faster.&nbsp;
As we all know, diets are not one-size-fits-all, what works for one person may not work for another.&nbsp;So&nbsp;it's best to figure out your individual weight loss goals and nutrition priorities&nbsp;and then go forward&nbsp;with the same.&nbsp;&nbsp; &nbsp;

Gone are the days of simply &lsquo;eating healthy.&rsquo; Today if you want to get fit, there&rsquo;s a lot more to it than just eating less and being&nbsp;more&nbsp;active. We have seen many diet trends come and go, but let&rsquo;s take a look at some that are still popular amongst people from all age groups.&nbsp;&nbsp;&nbsp;
With its emphasis on fruits, vegetables, whole grains, seafood, and other healthy fares,&nbsp;the&nbsp;Mediterranean&nbsp;diet&nbsp;is said to be the most sensible diet.&nbsp;For those who don&rsquo;t know, this diet is based on traditional foods that people used to eat in countries like Italy and Greece back in&nbsp;the&nbsp;1960s.&nbsp;
This diet&nbsp;contains&nbsp;the accepted&nbsp;amount&nbsp;of protein, carbs, fat, and other nutrients&nbsp;that one requires. For best results, one must exercise daily&nbsp;along&nbsp;with following this diet.&nbsp;&nbsp;
We have all heard of Keto&nbsp;- a low carb, high-fat diet. It not only helps you lose weight but is said to increase your energy levels. The drastic reduction of carbohydrate intake puts your body into a metabolic state called&nbsp;&lsquo;ketosis.&rsquo;&nbsp;&nbsp;
People following the&nbsp;Keto diet can also check whether they're in ketosis with the help of Ketone strips which are available online.&nbsp;&nbsp;
Intermittent fasting is&nbsp;an eating pattern that cycles between periods of fasting and eating which is most popular amongst&nbsp;millennials and gen&nbsp;Z. The best part about intermittent fasting is that there is no particular diet chart one has to follow&nbsp;but one is allowed to eat meals only within a set time frame. Exercising while following Intermittent fasting will supposedly help you lose weight faster.&nbsp;
As we all know, diets are not one-size-fits-all, what works for one person may not work for another.&nbsp;So&nbsp;it's best to figure out your individual weight loss goals and nutrition priorities&nbsp;and then go forward&nbsp;with the same.&nbsp;&nbsp; &nbsp;

intermittent fasting

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