Six Myths About Intermittent Fasting

In the previous article, we took a look at what intermittent fasting (IF) really is, the different IF styles and why you might choose this route on your quest for better health.

In this article, we are going to debunk some “myths” about this form of fasting.

Note: this is not about nutrition myths in general. Only those related to intermittent fasting.

However, there may be some overlap because of allowances made for intermittent fasters.

Disclaimer: The information provided in this series is for information purposes only and is not to be used or relied on for any diagnostic or treatment purposes. This information is not intended to be patient education, neither is it to be construed as such. It does not create any patient-physician relationship and should not be used as a substitute for professional diagnosis and treatment where required. Consult a doctor for medical advice, treatment or diagnosis.

If you ever intend to go on a fast, do clear it with your healthcare provider.

So, why the quotes?

A myth is a myth is a myth – right?

Well, yes, and no.

It depends on the context.

Cultural historian William Irwin Thompson, in his book The Time Falling Bodies Take to Light (1981), identifies four levels of myth:

Level #1: Myth as falsehood

This is the (current) popular meaning of myth and the one we are most familiar with.

It is a form of vulgarized contest that often starts with an assumption. This assumption is often taken for granted and spreads virally while yet unproven.

Like an assumption, this form of myth is the lowest level of knowledge, albeit a false one.

By the way, this word is often associated with the phrase “old wives tales”.

This is not necessarily a correct correlation. There are some of these so-called tales that exist for a reason.

In any case, we will be looking at some “myths-as-falsehoods” in this article.

Level #2: Myth as imaginative narrative

The truth of myth in this case is expressed in an emotional way, often through the arts and literature. This approach is similar to the Age of Romanticism, an artistic movement in the US and Europe in the 1800s that came after the Age of Enlightenment.

This movement, not to be confused with romance, prized feelings over the intellectualism of the Enligtenment that placed a high value on science and reason.

It was thus a reaction to the Enlightenment.

Level #3: Myth as existential response

In this regard, myth provides a response to those important questions we ask ourselves:

• who am I?
• why am I here?
• where am I going?

Level #4: Myth as a state of being

This state is considered the highest level. At this level, the soul finds itself locked inside a Matrix and looks for a way to free itself from it.

It often sets out on a journey…

On this journey, it may look to myths handed down for generations within its own tribe (or outside of it).

These myths, more often than not, cannot be taken at face value. For while they say one thing, the soul often finds that their meanings are rather different.

This form of myth can be linked to the previous one since the search often starts with trying to answer those three questions.

So, when you use the word myth, you must bear in mind the context in which the word is used.

Now, let’s take a look at some of these myths associated with intermittent fasting.

Myth #1: Fasting equals starvation

As we mentioned in a previous article, fasting is a controlled, intentional process with numerous health benefits.

A 2011 review for the International Association for the Study of Obesity found that IF was equally as effective for decreasing body weight and fat mass.

Starvation, on the other hand, is often associated with hunger strikes for political reasons or the tragic results of war and/or drought.

The idea behind this when it comes to fasting is that calorie reduction will shut down your metabolism.

A popular study often referred to is the Minnesota Starvation Study by Ancel Keys, which was a precursor to the decade-long Seven Countries Study (started in 1958).

Ancel Keys is noted for the infamous “fat makes you fat” message.

You know, that thing about saturated fat being bad for you.

Towards the end of the Second World War, Keys recruited several adult male volunteers and put them on a diet that was designed to simulate life in war-torn Europe.

They were fed half the number of calories while keeping up a normal exercise regimen.

The study was conducted over five months.

The results?

In addition to the metabolic rate falling by about 40%, each man’s bodyweight fell by 25%, muscle strength went down 10% and their endurance level dropped by 50%.

To cut a long story short, Keys’ work is embedded within nutrition mythology.

However, it could be referred to as a pseudomyth (like Darwin’s evolutionary theory) as well as a pseudoscience.

This might depend on whom you choose to read, listen to, and believe (or not).

Check out this view behind the Seven Countries Study and you will see what we mean here.

I wonder…

Could this also be a case of how we are using words?

Myth #2: Eat 5 to 7 meals a day

Another way to put this is to say you must eat regularly to keep your metabolism going.

I feel this is more pertinent if you are micro-managing your food intake via calorie-counting and need to work out your total daily energy expenditure (TDEE).

Your TDEE comprises your:

• basal metabolic rate: minimum energy required to maintain the body’s life functions at rest,
• activity level, and
• thermic effect of food: the energy your body uses up to digest food.

While having the numbers in front of you may satisfy a psychological need (or if you need them while working with a healthcare professional) …

…you might be forgetting that your body has a built-in calorie-counter.

It is called the hypothalamus.

Like we said before, calorie-counting suits people with a logical-mathematical learning style.

As for the science…

…research indicates that meal frequency has no effect on metabolism.

Bear in mind also that, depending on how much food you eat, the entire process takes somewhere between 12 to 15 hours before you have to do a shit.

The process within your stomach can take up to four hours.

Also bear in mind that what you eat is just as important, if not more so. You need to be able to efficiently digest and absorb food and excrete the waste.

As an aside, in Jamaica, we associated nibbling and gorging on how we would fare with our death.

That is, nibbling results in falling down lightly as a small or light object.

Gorging results in falling down heavily like a large object.

An associated myth has to do with eating regularly to keep your blood sugar levels under control.

The weakness you often feel when you are fasting is partly:

• psychological: the body is used to a certain schedule, and you are changing it,
• physiological: this happens if you are fasting for up to three consecutive days (or more). At this point, the cells release the built-up toxins into the bloodstream.

When weakness sinks in, it is tempting to stop the fast because you think something is wrong.

However, this weakness is normal.

Myth #3: Fasting slows down metabolism

This myth is associated with the first one.

Short-term fasting can increase your metabolic rate for efficient fat burning.

Did we say something earlier about how we are using words?

Hmmm….

This “myth” is more pertinent to eating disorders, which, generally speaking, tend to be long-term.

Myth #4: Fasting is bad for women’s hormones

This is an interesting one…

Yes, some women do experience hormonal changes with fasting.

Brazilian researchers, in an attempt to identify potential long-term effects of IF, did a 12-week study with young (30-days old) female wistar rats.

They found that the alternate-day method led to increases in fat mass and decreased muscle mass, although, of course, their body weight had been reduced.

You might be wondering, why so young?

Yes…hmmm.

On the other hand, there is research which followed a different path, using a different IF method: five-to-two (5:2).

This randomized controlled study showed that a modifed IF method (that is, the 5:2) improved insulin sentitivity in overweight women.

Myth #5: Fasting leads to muscle loss

Well, this is partly true. Much of the scientific research that you read that involves long-term effects do report muscle loss.

If you are following a muscle-building regimen, the advice is go the 16/8 route.

The idea behind this is that your limit for going without protein for the longest time is around 16 hours.

When properly done, IF helps maintain muscle mass while promoting fat loss. One 2016 clinical trial by Italian and Brazilian researchers found that IF retained more muscle mass than continuous calorie restriction.

The eight-week trial was done with men who engaged in resistance training.

Myth #6: Fasting leads to nutrient deficiencies

If you are eating properly, you can still meet your nutrient needs during IF eating windows.

A 2017 review found no significant micronutrient deficiencies in IF participants.

To a better, wiser, strong – YOU!

By the way, did you get “myth” in quotes?

In the final article of the series, we are going to go over some simple rules when doing Intermittent Fasting (IF). We are also going to look at who might need to talk with their healthcare provider before doing this.

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51 Fitness, Nutrition, Skinny-Fat & Health Myths and Mistakes by Udemy Instructor Akash Sehrawat

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