Fasting: myths, realities, and hidden benefits

Intermittent fasting is one of the most discussed topics in the world of health and weight loss. For many women, the idea of eating whatever they want in one meal while maintaining or even losing weight is extremely appealing. However, this method comes with major risks, especially because, in that large meal, they may not meet their essential macronutrient and energy needs, which can have negative effects on health.

What is autophagy and how does it work?
Autophagy is a natural process through which cells eliminate damaged components, recycling them to produce energy and support regeneration. This process is often associated with improving metabolic health and preventing diseases. Although fasting can trigger autophagy, it is important to understand that this process also occurs through other methods, such as moderate calorie deficit and regular physical exercise (Madeo et al., 2019).

Myths and Realities about Fasting
Myth: Fasting allows you to eat whatever you want.

• Reality: In reality, many women who practice fasting do not meet their essential macronutrient needs, such as proteins, healthy fats, or complex carbohydrates, which affects the normal functioning of the body. Even though they lose weight, the lack of these nutrients can have long-term negative effects on hormonal and metabolic health (Mattson et al., 2017).

Myth: Autophagy only occurs through fasting.

• Reality: The process of cellular regeneration can also be triggered through other means, such as moderate calorie reduction and exercise, without needing to skip meals entirely (Lopez-Otin et al., 2016).

Myth: Fasting is a universal solution for health and weight loss.

• Reality: For women with hormonal imbalances, such as hypothyroidism or polycystic ovary syndrome, fasting may cause additional stress to the body, negatively affecting T3 and T4 hormones and metabolism in general (Longo & Panda, 2016).

What are the risks of fasting?

While fasting can be an effective method for weight loss by creating a calorie deficit, depriving the body of regular meals and unbalanced macronutrient intake can lead to significant problems. The human body is extremely adaptable and tries to protect vital functions when it detects a severe deficit. This mechanism can lead to a slowed metabolism, increased cortisol levels (the stress hormone), and even muscle loss, especially in women (Anton et al., 2018).

 

Conclusion

Fasting can be an effective method for weight loss and cellular regeneration, but it is a double-edged sword. If not practiced carefully and without respecting the necessary balance of nutrients, it can become additional stress for the body. Especially for women with hormonal imbalances, fasting may be more of a failed experiment than a solution. The optimal solution remains a balanced lifestyle based on moderate calorie deficit, nutritious meals, and regular physical activity.