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6 Intermittent Fasting Schedules For Weight Loss, With Expert Tips

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What is Intermittent Fasting and Why Would You Do It?

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Intermittent fasting can disrupt your sleep, which is critical to health.

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4 tips to keep an intermittent fasting diet on track

In some cases, the negative side effects of fasting could outweigh any potential benefit. Here are a few signs that an intermittent fasting routine is unsafe or unhealthy. Dieting in general can give rise to orthorexia, a disorder that involves an obsession with healthy eating. Some of the signs of orthorexia include the need to talk about your diet all the time and a preoccupation with your next meal.

One overarching sign is when your diet starts to become inflexible, said Alissa Rumsey, a New York City-based dietitian. That includes altering or canceling social outings because they don't align with your eating habits.

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There's some preliminary evidence that intermittent fasting can improve sleep by keeping you from waking up in the middle of the night. When people start their fast earlier, their eating window also tends to expire well before they go to bed.

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This helps them avoid nighttime snacking, which can improve quality of sleep. But Rumsey said intermittent fasting can also disrupt your sleep cycle or lead to restless nights.

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Multiple studies have shown that fasting can decrease your amount of REM sleep , which is believed to improve memory, mood, and learning capacity. Jack Dorsey has claimed that his fasting diet keeps him more focused and alert , but some nutritionists attribute these feelings to his body going into starvation mode.

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They may interpret that initially as productive, but it's the brain saying, 'I don't have enough food. In the long term, Rumsey said, intermittent fasting can lead to decreased alertness because the body doesn't consume enough calories during a fasting window to provide adequate energy. When people give themselves a time window for eating, they can start to feel guilty about breaking their fast too early or eating too late, said Rumsey. Any sort of anxiety or shame surrounding your diet can be a warning sign of disordered behavior, she said.

That includes talking down to yourself when you're fasting — another sign of orthorexia. High cortisol levels are also associated with fat storage , which isn't ideal if you're trying to lose weight.

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Intermittent fasting can cause some people to go into a calorie deficit, which can result in hair loss and irregular or missed periods. People on an intermittent fasting diet may also feel colder than normal as a result of low blood sugar.

That includes a change in mental and social behavior, such as an increase in anxiety and depression or a decreased ability to socialize. Instead, she said, people should listen to their body's natural cues about whether they're hungry or full.