Benefits and Flaws of Intermittent Fasting

Benefits and Flaws of Intermittent Fasting
Stefan Ivanovic

Article by

Stefan Ivanovic

Oct 6, 2019

What is really intermittent fasting? Is it all good or all bad?

Now that we know, from the last article what it is, let's move on to the pros and cons.


Weight loss

To lose weight, you have to be in a caloric deficit. Studies have shown that with intermittent fasting, weight loss is as good as continuous restriction.


It is an easily applicable method, it does not require any special preparation or nutrition programs. It's easy to fit into the routine because you don't have to keep track of what you're going to eat.

More food in a shorter time frame

Some people are more comfortable eating a lot for one meal and staying calm later. Interval fasting can have a beneficial effect on nighttime overeating, overeating after work, etc. because you are fed up with not reaching for food like with low-calorie diets.

All of this sounds nice, but let's also see the downsides.


Limited sociability

We all know that eating is not only a food intake but also a social activity. Imagine being used to going out with a colleague for lunch and now you can't. The question is, then, would you even go when you are not already allowed to eat, thus denying you companionship. Or even if you leave, how comfortable will you be?

Reduced energy and productivity

No one is in a good mood at all times, and during such stages it is not uncommon for you to be hungrier, nervous ... and therefore less productive, especially when there is a habit of snacking between meals and when stressed.

With intermittent fasting, this is even more pronounced, so you may be unwilling, tired, lacking concentration… For those who work hard, this can be very bad as all of the above will reduce your ability to do something successfully.

The danger of obsessive overeating

Since you do not eat for several hours (or days), it would be no wonder then that you eat a lot more calories than you would normally. It's that classic fear of not getting hungry since you know you won't be bothered by anything for an hour.

Even intermittent fasting does not make a point if you are not in a calorie deficit and can also easily gain weight if you overdo it.

It can be dangerous for some people

Fasting is definitely not for everyone. E.g. can be very dangerous for diabetics (a massive drop in blood sugar is very dangerous). Also, people who drink drugs because of high blood pressure may be more prone to electrolyte abnormalities.

If you feel sick when you are not eating for a long time and are more comfortable eating more often, or less or have a problem with some eating disorders, this is definitely not for you. For those who obsessively overeat, it can only create more chaos, both physically and psychologically.

Getting Fat

A sudden decrease in caloric intake can lead to a bodily response with a physiological adjustment resulting in weight gain after fasting, which is certainly not your goal. This claim was not confirmed as there were no long-term studies testing the viability of this diet.

However, it is still much better for most people to eat several meals a day normally as this stabilizes insulin and blood glucose levels, which prevents overeating at the end of the day.

This type of diet is considered an alternative to classic calorie restriction, but the fact is that there is not enough research to confirm its effectiveness but also the negative long-term consequences.

Before you embark on this, be sure to consult with your doctor and nutritionist.

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