5 Possible Intermittent Fasting Side Effects and Remedies

Intermittent fasting is a term that could be used to describe a style o dieting that include limiting your eating time to certain hours in a day. During these hours one can eat just as they normally would but after that they don’t eat until said hours again. During fasting period, one is not allowed to eat or drink anything that has calories. Studies have showed that intermittent fasting leads to a number of health benefits, including:

•  weight loss
•  lower blood sugar and glucose
• low risks of heart diseases
• lower blood pressure
•  improved insulin sensitivity
•  improved blood sugar control

 

If you’re interested in starting your intermittent fasting journey, am sure you’re curious to know whether it has side effects.

Well, for most people Intermittent fasting is safe. However, intermittent fasting does have some minor side effects.

In This article you will learn about the 5 possible side effects that could happen when you fast. P.s. a lot of these aren’t necessarily bad. They are just signs that your body is adjusting to a new life style.

 

1.   Increased Hunger and cravings

Obviously, hunger is one of the most common side effects related to intermittent fasting. When you reduce your calorie intake or go long periods without eating, you will experience increased hunger.

A study was conducted and some participants were placed on an intermittent energy restriction group. It was found that this group reported a higher hunger level tan those placed on a regular diet. hunger is usually a symptom people typically experience during the first days of a fasting regimen. So, worry not, symptoms like hunger may resolve as your body adapts to regular fasting periods (which is the main aim of fasting).

Remedy

 To help reduce your hunger levels add a teaspoon of lime or Apple cider vinegar to a glass of water and drink it regularly. This will help reduce your insulin levels and reduce your hunger.

 

2. Headaches and lightheadedness

Having Headaches is a common side effect of intermittent fasting. So, don’t worry yourself too much. They typically happen in the first few days of fasting.

interestingly, people who often get headaches are prone to headaches during fasting than those who don’t. these Headaches usually occur as a result of low blood sugar and caffeine.

Remedy

·       To help with headaches and lightheadedness add some salt (1/4 teaspoon) to a glass of water and drink it. This will provide your body with electrolytes which will help reduce the headaches.

 

3. Gastro-intestinal Tract issues

Gastro-intestinal Tract (GIT) issues — including constipation, diarrhea, nausea, bloating and Ulcer— are symptoms you might experience if you do intermittent fasting.

The reduction in food intake that comes along with some intermittent fasting regimens – which is usually as a result of the shift in balance of liquids - may negatively affect your digestion, causing constipation and other side effects.

Dehydration is also another common side effect related to intermittent fasting and can worsen constipation.

Remedy

• Eat foods that have High Fiber
•  Drink water Regularly

 

4. Tiredness and low energy

Studies show that some people practicing various methods of intermittent fasting experience Tiredness and low energy.

Low blood sugar as a result of intermittent fasting can cause you to feel tired and weak. In some people, intermittent fasting may lead to sleep disturbances which can cause tiredness during the day. This effect usually only happens when you start your intermittent fasting Journey as some studies have shown that intermittent fasting can actually reduce fatigue, especially as your body becomes adapted to regular fasting periods.

Remedy

• Avoid doing strenuous activities during the early stages of your fasting.
• Eat properly and make sure your diet is balanced during your fasting period
• Drink water regularly

5. Bad breath

Bad breath is a possible side effect that can happen to some people during intermittent fasting. This happens as a result of lack of salivary flow and the rise of acetone in the breath.

Fasting causes your body to convert fat to fuel. Acetone is one of the by-products of fat metabolism, so it increases in your blood and breath during fasting

Furthermore, dehydration — a symptom associated with intermittent fasting — can cause dry mouth, which may lead to bad breath.

Remedy

•   Add apple cider vinegar to water when drinking
•   Drink water regularly.

People Who should avoid intermittent fasting

90 % of the time intermittent fasting is okay for people but Some people may be at risk of dangerous side effects if they participate in intermittent fasting.

Healthcare professionals generally advise that the following people avoid intermittent fasting:

•     Pregnant or breastfeeding mothers
•        Children and teens
•        Elders/seniors who experience weakness
•        people with HIV/AIDS
•        people with eating disorders currently or in the past
•        People who are on Medication e.g Painkillers

·       The list goes on. Just make sure you consult your physician if you have doubts.

Additionally, if these side effects are still prominent after the first few days of intermittent fasting, this may be a sign that it isn’t working for your body. Also Don’t continue with your intermittent fasting program makes you feel miserable. You can either stop completely or reduce your fasting Hours.

 

Conclusion

In conclusion, even though intermittent fasting has been tied to health benefits, there are many other things you can do to benefit your health that don’t involve fasting – if fasting is not for you. Make sure you Follow a balanced and nutritious diet, get proper sleep, engage in regular physical activity, and manage stress — these are much more important for promoting overall health.