Discover the real truth about intermittent fasting. In this post we’ll debunk 20 of the most common intermittent fasting myths you must stop believing right now!
What is Intermittent Fasting?
Intermittent Fasting is not your traditional calorie restriction focused diet plan. It’s an eating pattern that focuses on WHEN you eat, not WHAT you eat. Intermittent fasting alternates between a fasting period (fasting window) and a feasting period (eating window). It’s become super popular because it’s pretty flexible and can fit into many lifestyles. Additionally, this meal plan can help with weight loss and can be really awesome for your overall health goals.
What are the Benefits of Intermittent Fasting?
The list is long when it comes to intermittent fasting benefits. One major advantage is fat loss and weight management. When we give our body regular short term periods of fasting, we can help control our calorie intake and promote weight loss and fat burning. An intermittent fasting diet also helps boost energy levels, improve insulin resistance and stabilize blood sugar levels.
Additionally, intermittent fasting has been shown to contribute to a ton of awesome health benefits. Some of these benefits include reducing body inflammation, improving cognitive function, blood pressure and reducing the risk of heart disease. Recent studies have shown it might also help our brain function better, enhancing mental clarity and memory. Overall, intermittent fasting offers a long term holistic approach to health, addressing various aspects of our well-being and potentially contributing to a healthier and more energetic life.
CLICK HERE to learn more about the incredible benefits of intermittent fasting!
20 Most Common Fasting Myths
Are you ready to dive into FASTING FACTS instead of FICTION? Together, let’s debunk 20 of the most common myths surrounding fasting. Arm yourself with knowledge for a healthier and happier journey.
MYTH #1 (Weight Loss)
MYTH: Intermittent Fasting is ONLY for weight loss!
REALITY: While weight loss is a common goal, intermittent fasting is a holistic approach that offers numerous benefits beyond shedding pounds. Scientific evidence has linked intermittent fasting to improved metabolic health, enhanced brain function, and even increased longevity.
PERSONAL CONNECTION: In addition to losing 46 pounds of body fat, intermittent fasting greatly increased my energy levels, improved my overall muscle mass and significantly reduced my headache frequency.
MYTH #2 (Exercise)
MYTH: You can’t exercise during fasting!
REALITY: Moderate exercise during fasting can be beneficial and is often encouraged. It’s essential to find a balance that works for your body. Find out how “FASTED EXERCISE” can actually accelerate your weight loss RIGHT HERE.
PERSONAL CONNECTION: This 30 Minute Extreme Fat-Burning Treadmill Workout is the perfect workout to add to your intermittent fasting healthy lifestyle. I usually do this workout 2-3 days a week. It helped me lose the weight and now it helps me to maintain my weight loss.
MYTH #3 (Muscle Loss)
MYTH: Fasting ALWAYS leads to Muscle Loss!
REALITY: With proper nutrition and a balanced approach, intermittent fasting can help preserve muscle mass.
PERSONAL CONNECTION: These 7 awesome tips actually helped me to build and preserve my muscle mass throughout my weight loss journey.
MYTH #4 (Age)
MYTH: Intermittent Fasting is ONLY for Young People.
REALITY: Although individual factors and health conditions should be considered, people of ALL AGES can greatly benefit from intermittent fasting.
PERSONAL CONNECTION: I personally know dozens of people well over 50, 60 and even 70 years old who have had incredible health and weight loss success with intermittent fasting. My 71 year old mother, Linda, is one of those incredible success stories. You can read all about her intermittent fasting success story, as well as 15 others RIGHT HERE!
MYTH #5 (Eating Window)
MYTH: You can eat anything you want without consequences, like weight gain, as long as it’s during your eating window!
REALITY: Heaven’s NO you can’t do that!
While intermittent fasting gives you a bit of flexibility, it’s not an all-access pass to an endless buffet. You can’t just devour everything in sight during your eating window and expect magic results. Even though intermittent fasting doesn’t specify what foods to eat, prioritizing whole, nutrient-dense foods such as lean proteins, fruits, vegetables, and healthy fats, can help sustain energy levels, promote satiety, and preserve muscle mass. Eating junk food or excessive calories can undermine the benefits of fasting and may not support your weight loss or health goals.
Although, you do have some wiggle room when it comes to your food choices, focusing on a well-balanced diet packed with essential nutrients is the best way to reach success with intermittent fasting.
PERSONAL CONNECTION: One of the reasons why I love intermittent fasting so much is because I consistently feel satiated and satisfied after I eat and never deprived. Although I consume a fairly healthy diet MOST of the time, I do not have OFF-LIMIT FOODS. And, like Gin Stephens says – intermittent fasting is about delaying, not completely denying yourself the foods that you love.
Following this philosophy gives me great freedom from the “diet mentality” that plagued my mind for so many years. I simply plan and make room in my dietary pattern for occasional indulgences including deep dish pizza, Superman ice cream and even a flame broiled Whopper with cheese from Burger King once in awhile.
MYTH #6 (Metabolism)
MYTH: Fasting slows down your metabolism!
REALITY: Guess what? Short-term intermittent fasting may actually help to boost metabolism. However, it is important that you avoid extreme fasting because putting your body into starvation mode can most definitely have adverse effects.
PERSONAL CONNECTION: I actually experienced the exact opposite of a slowed metabolism. Intermittent fasting FIRED UP my metabolism and helped me lose 46 pounds in just 4 months. And, at 48 years old, intermittent fasting has helped me maintain my weight loss for almost 3 years now!
MYTH #7 (Fasting Method)
MYTH: You must follow a specific fasting method for it to work!
REALITY: The truth is, there are many different methods and approaches to intermittent fasting, allowing flexibility to suit different preferences and schedules. And, success has been reached by individuals who have used a variety of methods.
One popular approach is the 16/8 method, where you fast for 16 hours and eat during an 8-hour window each day. The 5:2 method involves eating regularly for five days and restricting calorie intake to about 500-600 calories on the other two non-consecutive days.
Alternatively, the Eat-Stop-Eat method includes 24-hour fasts once or twice a week. The alternate-day fasting method has also proven to be an effective option for many fasters. For those seeking simplicity, the Warrior Diet or OMAD (One Meal A Day) approach condenses all daily eating into a 2-4 hour eating window. Ultimately, the best method varies from person to person based on lifestyle, goals, and individual preferences.
PERSONAL CONNECTION: CLICK HERE to learn all about the fasting method I used to lose 46 Pounds in 4 months.
MYTH #8 (Drinks)
MYTH: You CAN’T drink ANYTHING during fasting!
REALITY: This common myth is simply not true! There are four awesome drinks that you can enjoy while fasting. They are plain water, unflavored tea, plain sparkling mineral water and black coffee.
These drinks won’t break your fast because they are calorie-free and they do not contain any nutrients that trigger the digestive process. Additionally, they keep you hydrated without causing an insulin response, allowing the fasting state to continue.
PERSONAL CONNECTION: My favorite fasting drink is plain sparkling mineral water. Once I started drinking plain sparkling water, fasting became an absolute breeze! I don’t exactly know what it is but the bubbles and the carbonation does something truly magical inside your tummy. It not only curbs your appetite and gets rid of those nagging hunger pangs, it legit, makes you feel like you are having a fancy soda (or “pop” as we like to call it here in the mid-west!)
MYTH #9 (Women)
MYTH: Women SHOULD NOT practice intermittent fasting!
REALITY: While women may need to be mindful of their unique hormonal considerations, many women find success with intermittent fasting by tailoring it to their unique needs, such as choosing a method that aligns with their hormonal fluctuations. Incorporating nutrient-dense foods, staying hydrated, and adjusting fasting windows can contribute to positive and successful outcomes.
PERSONAL CONNECTION: As a woman who is quickly approaching 50 and experiencing many “changes”, I have successfully used intermittent fasting to help fight against many nasty hormone related symptoms. You can read all about it RIGHT HERE.
MYTH #10 (Binge Eating)
MYTH: Fasting causes binge eating during the eating window!
REALITY: Intermittent fasting, when done mindfully, doesn’t cause binge eating; rather, it can help regulate appetite. And, it can actually help foster a healthier relationship with food. By promoting mindful eating during the designated eating window, individuals can enjoy satisfying meals without the tendency to overeat or binge.
PERSONAL CONNECTION: Honestly, when I first started intermittent fasting, I would often break my fast with a binge and it was NOT GOOD. However, I quickly discovered the best foods to break my fast with and haven’t had an issue with bingeing since.
MYTH #11 (Breakfast)
MYTH: BREAKFAST IS THE MOST IMPORTANT MEAL OF THE DAY and skipping it is unhealthy!
REALITY: Contrary to the popular belief that breakfast is the most important meal of the day, skipping breakfast during intermittent fasting can actually be quite effective for some. It allows for a more condensed eating window and may enhance fat-burning processes without compromising overall health.
PERSONAL CONNECTION: Since my preferred intermittent fasting method is OMAD, I haven’t eaten breakfast in over three years now. I do, however, enjoy a cup or two of delicious black coffee during breakfast. And, when I get a craving for breakfast foods like protein omelettes, I simply have “breakfast for dinner” during my 3-4 hour OMAD dinner window.
MYTH #12 (Nutrient Deficiencies)
MYTH: Fasting leads to nutrient deficiencies!
REALITY: Intermittent fasting can be nutritionally balanced if approached with a focus on nutrient-dense, unprocessed foods, that keep you full and energized during your eating window. Think fruits, vegetables, lean proteins and more. And don’t forget hydration – water is your trusty ally throughout the fast.
PERSONAL CONNECTION: Want a nutrient-balanced intermittent fasting dinner plan? You can snag 10 delicious healthy dinner recipes to help you on your weight loss and fasting journey RIGHT HERE. Additionally, check out the best intermittent fasting grocery list that includes a variety of nutrient-packed foods and drinks.
MYTH #13 (Energy Levels)
MYTH: Intermittent fasting will make you feel week and tired ALL the time!
REALITY: While an adjustment period may occur, many people report increased energy levels during fasting. Intermittent fasting can boost energy levels by stabilizing blood sugar and enhancing the body’s ability to use stored energy efficiently. During fasting periods, the body switches to burning fat for fuel, providing a more sustained and stable source of energy.
PERSONAL CONNECTION: I can’t believe how much more energy I have now since I started intermittent fasting over three years ago. I no longer hit that 2pm slump and feel the need to take a power nap in the middle of the day. It’s AMAZING!
MYTH #14 (Brain Function)
MYTH: Intermittent fasting causes a decrease in brain function!
REALITY: Some studies suggest that intermittent fasting may actually enhance cognitive function and even protect the brain from age-related diseases.
MYTH #15 (How Well it Works)
MYTH: Intermittent fasting works the SAME for everyone!
REALITY: Intermittent fasting is definitely not a one-size-fits-all diet plan and what works for one person might not work the same way for another. It’s essential to find a fasting routine that suits your unique lifestyle. Individual responses to intermittent fasting can vary based on factors such as age, genetics, food choices, fasting methods and lifestyle.
MYTH #16 (Muscle Building)
MYTH: You can’t build muscle while fasting!
REALITY: Intermittent fasting, when combined with resistance training, can actually support muscle growth for many individuals. Read about 10 great reasons to say YES to intermittent fasting and lifting weights.
PERSONAL CONNECTION: When I started combining intermittent fasting with a few weekly kettlebell workouts sessions, I started to see great improvments in my muscle tone.
MYTH #17 (Hunger)
MYTH: Intermittent Fasting makes you constantly feel hungry!
REALITY: Intermittent fasting doesn’t make you constantly hungry because it helps regulate hunger hormones, promoting better appetite control. The fasting periods allow the body to adjust to burning fat for energy, leading to increased satiety and reduced feelings of hunger.
PERSONAL CONNECTION: I’m not going to lie to you and say that intermittent fasting is all rainbows and unicorns from day one of fasting. It takes several days of consistent fasting before your body builds up your fasting muscle and you start to feel amazing. BUT… once it happens, OMG – it is simply AMAZING! It took my body about 10 days before I started to feel the incredible changes take place in my body. I have also discovered many helpful strategies that help with hunger along my fasting journey.
MYTH #18 (Eating Disorders)
MYTH: Intermittent fasting leads to eating disorders!
REALITY: While fasting can be a concern for those with a history of eating disorders, it does not necessarily cause them. It is, however, essential to approach it with a balanced mindset, focusing on nutritious food choices and avoiding extremes.
PERSONAL CONNECTION: I have never been diagnosed with an eating disorder, however, I had a very unhealthy relationship with food for many years, prior to fasting. Intermittent fasting has given me freedom and has helped me to ditch the “diet brain” and form a much healthier relationship with food.
MYTH #19 (Fasting Frequency)
MYTH: You need to fast every day for it to be effective!
REALITY: Intermittent fasting can be flexible, and again, there is no one-size-fits-all approach. Even occasional intermittent fasting can be effective as it gives the digestive system a break, promotes fat burning, and supports overall metabolic health. This flexible approach allows individuals to experience benefits without a strict daily commitment, making intermittent fasting accessible and adaptable to various lifestyles.
MYTH #20 (Quick Fix)
MYTH: Intermittent fasting is a “QUICK FIX” for weight loss and ALL health issues!
REALITY: Intermittent fasting is a tool that, when used wisely, can contribute to weight loss and health improvements, but it’s not a cure-all.
PERSONAL CONNECTION: Intermittent fasting has become a way of life for me – a lifestyle that I LOVE, LOVE, LOVE! And, once I made the shift from “fad diet” to “life-changing lifestyle” in my mind, maintaining a healthy weight, and feeling energized and complete became a breeze.
The Final Truth
So, don’t let misconceptions hold you back! By debunking these 20 common intermittent fasting myths, you can now embrace the truth and make intermittent fasting work for YOU!
