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The Dangerous Truth About Intermittent Fasting: Why You're Gaining Fat Even Faster
12.03.2025 15:45
Have you heard intermittent fasting referred to as the “magic key” to weight loss?
Social networks are full of stories about instant results, and bloggers swear: “Eat whatever you want and lose weight!”
But what if this technique works against you? New research reveals some unpleasant facts.
It turns out that limiting your meal times can not only slow down your metabolism, but also cause weight gain. Why does this happen — and who definitely shouldn't experiment with fasting?
"Hunger swings": how the body begins to store fat
Intermittent fasting (IF) is based on long breaks between meals - for example, 16 hours without food and an 8-hour “window” for eating.
The body perceives such pauses as stress. In response, it slows down the metabolism to conserve energy.
A study published in the journal Obesity (2022) found that after 3 months of IF, 30% of participants had a 12-15% decrease in metabolic rate.
This means that even with a calorie deficit, weight may remain the same or increase.
Eating breakdown = control breakdown
Many compensate for hungry hours by overeating during the permitted "window". For example, they eat a double portion at dinner, justifying themselves with: "But I haven't eaten anything for 16 hours!"
But the body is not able to absorb more than 500-700 kcal at a time without consequences.
The excess turns into fat. According to the American Journal of Clinical Nutrition, 45% of people on IF consume 30% more calories than before the diet. The result is +2-4 kg per month.
Hormonal Revolt: Insulin and Cortisol
Long breaks from eating cause insulin surges and an increase in cortisol (the "stress hormone"). This provokes cravings for sweets and fast food.
In women, the imbalance is exacerbated: a study by the Endocrine Society (2023) confirmed that IG increases testosterone levels by 17%, which leads to cycle disruption and increased fat mass.
Muscles go away - fat remains
With a calorie deficit and no protein in the diet, the body begins to "burn" muscle, not fat. This is especially critical with IF, where it is difficult to distribute the protein norm (1.6-2 g per kg of weight) over a short window.
Losing muscle mass lowers your basal metabolic rate. Even after you return to your normal diet, your body will use less energy than before.
Psychological Traps: From Anxiety to Bulimia
Strict time restrictions increase obsession with food. People start to fear missing the "window" and eat stress-relieving food during the permitted hours.
In 2021, the Journal of Eating Disorders published data: 20% of binge eaters develop symptoms of eating disorders.
After abandoning the method, 60% of participants gained more weight than they lost.
Who exactly is not suitable for intermittent fasting?
For diabetes and hypoglycemia: sugar surges are dangerous.
For hormonal disorders: IG aggravates thyroid problems.
During active training: muscles need a constant supply of nutrients.
For women during PMS or menopause: risk of cycle irregularities and edema.
What to do if IG does not work?
1. Count calories, not hours. A deficit is the only scientifically proven way to lose weight.
2. Eat every 3-4 hours. This will stabilize your sugar levels and reduce the risk of overeating.
3. Focus on protein and fiber. They keep you full longer.
4. Avoid extreme methods. Healthy weight loss is no more than 0.5-1 kg per week.
Intermittent fasting is not a universal solution. For many, it becomes the beginning of a vicious circle: hunger → breakdown → weight gain → a new round of restrictions.
Before trying IF, check your hormones, calculate your calorie intake, and ask yourself: are you ready to risk your health for the sake of questionable experiments?
If after a month of IG you feel tired, angry and hungry, this is not a “detox”. This is a signal: the method does not suit you.
