![]() ![]() ![]() For some people (e.g., those who work out a ton), not eating for long periods is not ideal-and that's definitely something worth considering. But if that rings true for you, that’s a sign you need to make some dietary adjustments during your feeding period to avoid turning into a major crank-or it's a sign that you're just not vibing well with fasting. In theory, if you’re consuming enough protein later in the day or night, you shouldn’t be starving first thing in the morning. Study participants in a 2022 study published in the journal Nutrients also reported feeling hungrier, have more cravings, and experiencing lower mood and energy on fasting days versus eating days. Can You Drink Coffee While Doing A Fasting Diet?Ī 2021 study published in JAMA found a negative correlation between hunger and mood, which is pretty close to a clinical measurement of hanger, according to Morgan Goodstadt, RD, the founder of Good Nutrition.Teaching your body to go 16 hours without food takes some practice, and this model of eating may not work for some people’s bodies. It describes the feeling of grouchiness, grumpiness, or overall irritability that comes with not being able to eat when your body is telling you it’s hungry. We’re not 100 percent certain that “hangriness” is a proper word, but it’s definitely a real sensation. Here are some signs that might start to pop up in the first few days or weeks after starting IF. These side effects can be milder, but it's still important to watch out for them. Right away, you might notice a few changes in your body and your digestion. Short-Term Intermittent Fasting Side Effects And if you notice any of these side effects, that means you need to stop IF and talk to your doctor or a nutritionist before continuing. However, there's also plenty of anecdotal evidence that IF can cause negative side effects, and you shouldn't hop onboard without hashing those things out with your doctor first. Intermittent fasting is still very much in the research phase-but there are some promising findings. Audrey Fleck, RDN, is a nutritionist who specializes in integrative and functional nutrition for women. Meet the experts: Alyssa Koens, RD, is a nutritionist in chief of weight loss coaching company Profile Sanford. That means lots of trial and error-and deciding if the potential negative side effects are worth it. Since there aren't any official guidelines for exactly what IF routine is, it's mostly up to you to figure out what works best for your bod. " And it can take your body up to a month to adjust to intermittent fasting, she adds. "You're not eating, your body has to adapt to this. Yes, even for the 16:8 method, one of the more popular IF schedules. There are always going to be some type of side effects, says Audrey Fleck, RDN. “If you’re consuming too few calories or nutrients during fasting times, you could have side effects.” “It’s important to figure out which style of IF works for you, whether that’s a shorter versus longer fasting window or only doing it so many days per week,” says Alyssa Koens, RD, nutritionist in chief of weight loss coaching company Profile Sanford. Before you jump in, though, there are intermittent fasting side effects to consider. That's not only because many people have found success with weight loss through IF but also due to the many health benefits it's been linked to, from less inflammation to better concentration. Many diet trends have come and go, but intermittent fasting (IF) seems to be here to stay.
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