Women and men of all age groups have jumped on thebandwagon of the health and fitness trend of intermittent fasting for weight loss. Although fasting is good for the mind and body, there are also things that you should watch out for.
Sunce Fit is here to help you along your journey to weight loss, debunking the myths associated with intermittent fasting-
Skipping breakfast makes you gain weight
People believe that skipping breakfast makes you even more hungry, and the cravings lead to even more weight gain.
But, research has concluded that breakfast doesn’t primarily affect weight, although there may be some individual variability. Breakfast can benefit people, but it’s not essential for good health. Controlled studies do not illustrate any difference in weight loss between people who eat breakfast and those who skip it.
The brain needs a regular supply of dietary glucose
Some people believe that the brain can only use glucose for fuel. But, the fact is that the body can quickly produce the glucose it needs via a process called gluconeogenesis. Even during long-term starvation or very low carbs intake, the body can produce ketone bodies from dietary fats to feed the brain. So, carbs are not a must for the brain to function.
Eating frequently boosts the metabolism
People believe that eating moremeals increases the metabolic rate, causing the body to burn more calories overall.
The body spends some calories digesting meals for the thermic effect of food (TEF), but, TEF uses only around 10% of the total calorie intake. Decreasing or increasing the meal frequency does not affect total calories burned.
Fasting puts your body in starvation mode
It is believed by many that intermittent fasting sets the body into starvation mode, thus shutting down metabolism from burning fat. There’s no evidence that intermittent fasting results in a greater reduction of burnt calories than other weight loss strategies. The fact is that short-term fasts may increase the metabolic rate. Short-term fasting does not put the body into starvation mode. Instead, it increases the metabolism during fasts of up to 48 hours.
Your body digests only a limited amount of protein per meal
There is a myth that the body can digest only 30 grams of protein per meal and that one should eat every 2–3 hours to maximize muscle gain. Studies show that eating protein in more frequent doses does not affect muscle mass. What actually matters is the total amount of protein consumed and not the number of meals it’s spread over.
Intermittent fasting results in muscle loss
It is a widespread belief that the body starts burning muscle for fuel during fasting. There is no substantial evidence that fasting results in more muscle loss than conventional calorie restriction. In fact, studies indicate that intermittent fasting may help to maintain muscle mass during dieting.
Sunce Fit confirms that intermittent fasting actually has several impressive health benefits if done correctly.
For example, it changes the gene expression related to longevity and immunity creating a prolonged lifespan. It also has significant benefits for metabolic health, such as improved insulin sensitivity to reduce oxidative stress, inflammation, and heart disease risk.
It also boosts brain health by elevating levels of brain-derived neurotrophic factor, a hormone that may protect against depression and other severe mental conditions. Although rumors thrive that intermittent fasting is harmful, Sunce Fit supports the powerful benefits of short-term fasting for the brain and body.