Intermittent fasting has been gaining popularity in recent years as a way to help with weight loss and health. However, eating disorders such as bulimia and anorexia also involve frequent eating and fasting. So, is intermittent fasting a gateway to eating disorders? Intermittent fasting involves periods of time where you don’t eat anything (also known as a fast), broken up by windows of time where you do eat. Any type of diet that involves restricting calories can lead to an eating disorder. But, the risks of developing an eating disorder are not related directly to intermittent fasting. Instead, they have more to do with how it’s practiced and what purposes it serves for the individual. There are different types of intermittent fasting, each with its own rules about when and how often one eats and the different goals behind it. Here, we explore the different types of Intermittent Fasting, their pros and cons, benefits, and common pitfalls – along with recommendations for which kinds of Intermittent Fasting might be helpful or harmful for different people.
What is intermittent fasting?
Intermittent fasting is a diet that cycles between periods of fasting and not fasting (or eating very little). People who do this generally try to eat what they normally would, but just less of it. Typically, people who practice intermittent fasting will fast for a set period of time (e.g., 16 hours every day) and then eat within a set “eating window” (e.g., 8 hours every day). That’s the basic idea behind all of the different types of intermittent fasting.
Time-Restricted feeding
Time-restricted feeding (TRF) is a type of intermittent fasting where you only eat during a specific time period each day (e.g., from 10am to 6pm). You can also TRF by eating all of your daily calories in one sitting and then fasting for the rest of the day. Time-restricted feeding may be useful for people who have trouble with portion control and satisfying hunger with smaller meals at more frequent intervals. But, there’s also evidence that Time-Restricted Feeding can be beneficial for people who are trying to lose weight.
Weekly intermittent fasting
This type of intermittent fasting mimics the way people ate throughout much of human history. People on weekly intermittent fasting eat normally for five days every week and then drastically reduce their food intake (or don’t eat at all) for two non-consecutive days each week. Fasting once per week may yield some of the same health benefits as daily intermittent fasting, including reducing risk of chronic diseases like heart disease and type 2 diabetes. However, it’s unclear if fasting just once per week will produce the same benefits as daily intermittent fasting.
Feast and fast days
Feast and fast days are similar to weekly intermittent fasting in that people eat normally five days every week, then drastically reduce their food intake once per week. The difference is that people on feast and fast days “fast” for an entire day rather than just one meal. Some people who practice intermittent fasting believe that only restricting food intake for 24 hours at a time is less mentally taxing than fasting for an entire week. Depending on how one practices intermittent fasting, it may be helpful for people who are trying to lose weight, improve their health, and/or reduce symptoms of certain diseases. In fact, intermittent fasting may be more effective than daily calorie restriction for some people.
The bottom line: Is intermittent fasting a gateway to eating disorders?
Intermittent fasting is only a risk factor for an eating disorder if it’s used as a way to cope with negative emotions and/or if it’s used compulsively. If the only reason you’re fasting is because you want to lose weight, you may be at risk. However, there are many different types of intermittent fasting and they each have different pros and cons. So, even though intermittent fasting has been linked to an increased risk of eating disorders, there are types of intermittent fasting that are more likely than others to lead to an eating disorder. Indeed, eating disorders are complex mental illnesses, and not just about diet. But, the way one practices an eating pattern can make a big difference.
What are the risks of intermittent fasting?
- Eating disorders: When people use dieting and weight loss to cope with negative emotions, they often develop an eating disorder. This can happen in the context of any diet that restricts food intake, including intermittent fasting.
- Nutrient deficiencies: Intermittent fasting can be harmful if you don’t get enough calories and/or nutrients from foods like protein, fat, fiber, vitamins, and minerals like iron and B vitamins. That’s because when you’re not eating, your body is breaking down muscle for energy, so you can run out of these important nutrients. And, if you’re not eating enough during the “eating window” of an intermittent fasting diet, you can also become deficient in certain nutrients.
What are the benefits of intermittent fasting?
- Improved insulin sensitivity: Some research suggests that daily intermittent fasting may improve insulin sensitivity, which can help in managing diabetes.
- Better heart health: intermittent fasting may increase levels of “good” cholesterol, lower levels of triglycerides (blood fats), and reduce inflammation, which can all be helpful in reducing the risk of heart disease.
- Better mental health: Some studies suggest that intermittent fasting may improve anxiety, depression, and other mental health disorders.
- More time: One study found that people who practiced daily intermittent fasting reported feeling less stressed out and having more time in their lives.
If you are thinking about trying intermittent fasting and have struggled with an eating disorder, check in with your physician or therapist first. If you or someone you know is struggling with an eating disorder, please reach out to us here for eating disorder treatment today.
