Weight loss is a common goal that many of us are desperately pursuing. The reasons for achieving an ideal body type can vary: it can be a constant desire to be in shape, or it can be a necessity to achieve in order to remain healthy. Whatever the reason, we have all struggled with weight issues at some point in our lives. Can you recall the first thing that came to mind as something that could help you lose weight? It could have been ‘fasting’ for most of us. Now, can you remember how you followed ‘fasting’ (in what ways did you hold yourself fast)? Most of us believe that starving ourselves or eating less will help us lose weight, but this is not the case.
There are numerous considerations to be made while fasting. People have misunderstood fasting, and there are several myths surrounding this concept. In this article, we bring you experts who will debunk myths about the concept of “fasting.”
Myth No. 1: FASTING MEANS SKIPPING ON MEAL (BREAKFAST)
Breakfast is the most important meal of the day, according to popular belief. People often believe that skipping breakfast causes binge eating, cravings, and weight gain. Dr Bhavana Diyora, Preventive Health, and Wellness Specialist, GALF, told ABP Live that fasting could be one of the most effective weight-loss strategies if done correctly.
She also stated that fasting for health does not imply skipping meals, particularly breakfast, which is regarded as the most important meal of the day. It is also critical to ensure that adequate nutrition is consumed during fasting periods, she added. Skipping meals can result in nutrient deficiencies, which can have serious health consequences.
She said: “Skipping breakfast can have negative effects on overall health and may not necessarily lead to weight loss. Breakfast is considered an important meal of the day as it provides essential nutrients and energy to fuel the body throughout the day along with the ability to concentrate better at work. It can also lead to a slower metabolism, decreased energy levels, and an increased risk of overeating later in the day”.
Breakfast Actually Helps To Reduce Weight, Here’s What Expert Says:
A nutritious meal also stimulates the circadian rhythm, or biological clock, in your body. Dr Bhavana said: “The body requires fuel or energy in the morning so that it can function at its best during the day and subsequently transition into rest and digestion mode in the evening. It means that one can choose a nutritious and balanced breakfast and reduce calorie intake at dinner to create a calorie deficit and improve digestion and metabolism in order to achieve healthy weight loss”.
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Myth No. 2: FASTING IS MIRACLE FOR WEIGHT LOSS
Fasting increases the secretion of human growth hormone, which slows the ageing process. Human growth hormone, or HGH, is naturally produced by the body but only lasts a few minutes in the bloodstream. It has been used successfully to treat obesity and to help build muscle mass, which is necessary for fat loss.
In a conversation with ABP Live, Arpita Bose Jain, Premium Coach at MyHealthBuddy, stated that while fasting techniques have several benefits when done for a shorter period of time, when you severely limit calories, especially for an extended period of time, your body senses this lack of fuel and slows down its functioning to conserve energy.
“Instead of increasing your metabolism, you may experience a 20% decrease in your resting metabolic rate. Your resting metabolism is determined by the energy your body expends to power basic functions such as blood pumping and breathing. Because these activities are necessary for survival, your body simply becomes more efficient and burns fewer calories to perform them than it would when adequately fed. As a result, if not done correctly, fasting can cause more harm than good,” Arpita said.
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Myth No. 3: FASTING IS SUITABLE FOR EVERYONE
Fasting is safe for many people, but it is not for everyone. If you’re pregnant or breastfeeding, skipping meals may not be the best way to manage your weight. If you have kidney stones, gastroesophageal reflux, diabetes, or any other medical condition, consult your doctor before beginning any kind of fasting.
According to Dr Ajay Aggarwal, Director of Internal Medicine at Fortis Hospital in Noida, “Recently, we have seen a lot of people trying out intermittent fasting as a means of weight loss. There has also been a lot of research done on the subject. Such fasting, however, is not for everyone”.
Who Should Not Practise Fasting? Here’s What Expert Says:
Calorie restriction is harmful to children and adolescents because they are growing and require proper nutrition to support overall development. Women who are pregnant or breastfeeding require extra nutrition, so calorie restriction in the form of fasting is not advised, Dr Ajay Aggarwal told ABP Live.
He further said: “Fasting is also not recommended for the elderly who are diabetics and take diabetes medications, as taking hypoglycemic agents without a proper diet can result in dangerous hypoglycemia. Apart from the elderly, people with low blood sugar levels should avoid fasting because it can cause further drops in sugar levels and even dizziness and falls. Low blood sugar levels can also cause an increase in stress hormones such as serum cortisol, which can disrupt thyroid hormone function and trigger autoimmune conditions”.
Therefore patients with hormonal issues like Diabetes, PCOD, and thyroid disorders should consult a doctor before starting intermittent fasting, Dr Aggarwal added further.
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Myth No. 4: FASTING SLOWS DOWN BODY METABOLISM
Eating more frequently has no effect on weight loss because it does not increase your metabolism. Fasting, on the other hand, has been shown to boost metabolism and improve adaptability when done for short periods of time, as in the case of most intermittent fasting plans such as 16:8.
“Fasting for even short periods of time can increase your metabolic flexibility, which is your ability to switch between burning sugar and burning fat,” said Dr Gautam Bhansali, Consultant Physician, Bombay Hospital, Member of Clirnet Community (Creators of DocTube), citing a University of Alabama study that found people who simply restricted their eating to the hours between 8 am and 2 pm became more metabolically flexible. “This is significant because when you’re metabolically flexible, you don’t ‘crash and burn’ when you go a long time between meals,” Dr Bhansali added.
Myth No. 5: FASTING PUTS BODY INTO STARVATION MODE
The idea is that if you stop eating or eat insufficiently, your body will do everything it can to conserve energy, including retaining the weight you’re trying to lose. While it’s important to avoid crash dieting and severe restriction, it turns out that “starvation mode” is probably not the reason your weight loss efforts have stalled, unless you’re severely malnourished.
Although there is no specific caloric threshold or time for the body to enter starvation mode, it is believed that it takes more than a day without food. Short-term fasting is unlikely to put your body into starvation mode.
Dr Gautam Bhansali, while talking to ABP Live, said that long-term fasting puts the body into starvation mode. It also makes the body weak and decreases the person’s immunity. This, in turn, make the individuals more prone to infections, he added.
While long-term fasting has potential benefits such as increased weight loss, enhanced autophagy, and consistently stable blood sugar and insulin levels, it also has potential drawbacks such as muscle loss and a drop in metabolism.