Side Effects of Intermittent Fasting

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We all know intermittent fasting is great and all but I’m sure I’m not the only one that’s ever wondered if there are any……..negative effects.

So in today’s video, I want to talk about if there are any side effects associated with intermittent fasting.

The good news is that a lot of these side effects will go away over time.

But it’s definitely something that you should be aware of especially if you’re just starting out, this way you know what to expect.

By the way, I’m a fan of intermittent fasting and I do it myself all the time but there are pros and cons to every single diet approach even fasting.

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Let’s start with the most obvious of all the side effects the hunger the cravings and what you can do about it.

If your transition to intermittent fasting, but you’re used to eating three Square meals a day every day

or if you’re used to eating  5 meals or 6 meals then you’re going to feel a little hungry transitioning to either skipping breakfast or skipping dinner.

Your body is used to its normal routine feeding schedule. It releases hormones during the times of the day that you normally eat to Signal hunger and your body even increases stomach acids during those times.

So it’s going to take some time for your body to adapt. There are a couple of things you can do to reduce your hunger one of the most talked about is to skip breakfast and drink coffee.

And even though coffee does have an appetite suppressing effect its not my best tip for you to reduce hunger.

But it can sure help and if you do decide to have coffee just make sure your coffee doesn’t have any cream or sugar.

The best way you can prevent hunger is by not trying to do everything all at once. A lot of people try to cut carbs, restrict calories, fast, and go into ketosis at the same time.

That’ll make you lose fat faster right? No… that’s gonna make you binge faster. If you’re going to try intermittent fasting don’t cut your carbs at the same time.

If you want to combine carb cutting with intermittent fasting later on when you’ve already adjusted then you can do that you can even do a keto style intermittent fasting diet plan.

But I wouldn’t start off with it a lot of people make that mistake and that just makes you crazy hungry which just makes you binge and then fail your diet.

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The next potential side effect is a headache. This is another thing that won’t last but when people first start fasting it’s very common for them to get headaches that come and go because their body is still getting used to their new eating schedule.

BY Staying hydrated you can help prevent some of these headaches. But these should go away.One side effect that applies to a longer term fast is that you may have decreased in your strength and overall performance.

However, this doesn’t really apply to intermittent fasting because you’re only fasting for 16 hours.You may have a slight decrease in strength when first starting but as soon as you adapt your strength should go right back up.

Now if you are fasting for days at a time that changes things you will have a reduction in athletic performance.

Another big side effect is obsession which is not what intermittent fasting was designed for.

People obsess over the little things. for example, some people will sit there and wait 10 minutes because they’re afraid of breaking their fast 10 minutes early.

That’s crazy intermittent fasting is a form of flexible dieting. It’s Originators definitely did not want for you to obsess over your feeding and fasting windows.

They tried to move away from a restrictive dieting model. If you’re at the restaurant with your family after fasting for 7 hours or even six hours and you have to break that fast that day a little early it’s not the end of the world.

First of all, you can balance out your Macros anyway and you can go right back to fasting the next day.

Don’t obsess over the little things remember that intermittent fasting works because it helps keep your insulin levels low and helps you control the number of calories you eat for the day.

There are other ways that you can still do that during a day where you are forced to break your fast. It’s really not a big deal.

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Let’s talk about another side effect believe it or not heartburn is it very real side effect that can happen due to fasting.

Remember how I said earlier that your body is on a regular eating schedule and at those times that it’s used to eating it’ll release more stomach acid.

Will food that you eat would have absorbed some of that stomach acid whereas now especially after also having coffee you might get some acid reflux.

again this is another problem that does go away with time because when your body adapts it’ll adjust when it releases stomach acid. 

speaking of stomach problems a lot of people that start fasting will complain about …………..getting the runs.

And I feel like because of the timing many people tie that to fasting. But a lot of people that are fasting are also drinking a whole lot of coffee to suppress appetite and increase energy.

Coffee is a known diuretic so try lowering your coffee intake and maybe you won’t be running to the bathroom all the time……………….

Next, I want to talk about one of the biggest problems and that’s using fasting to save all your calories for the end of the day

when you can pig out and eat a whole pie pizza and as much ice cream as you want.

Now even though this is possible to do without destroying your diet this should be a once in a while type of strategy rather than a daily strategy.

doing this daily robs your body of vital nutrients. Remember what we eat isn’t just calories and macros like protein carbs and fats.

There are also micronutrients that your body needs to function optimally and to stay healthy. you won’t be getting any of those out of a stuffed crust pizza or bagels or french fries or that ice cream.

people that eat all day are bound to eat some form of real food with real nutrition even if the rest of their diet is bad.

however, if your fasting all day and then just pigging out on junk food at night every night then you’re gonna eventually create a problem late food sensitivities or full out intolerances.

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The last potential negative side effect that I want to talk about is overeating.

A lot of people believe that because you went 16 hours or maybe even 20 hours without food it means that you could no hold bar eat whatever you want without overeating.

This is actually exactly what ends up leading to overeating and leaves you overly full from eating an enormous meal.

so it’s something that you want to be aware of. The bottom line is that intermittent fasting isn’t a free pass to eat whatever you want you still need good nutrition habits to be healthy and function at your best.

Like I said, in the beginning, the good news is most of the negative effects that I already mentioned will either go away with time or are easily preventable.

that’s it guys  I really hope tip video has helped you guys out and that you learned some new Side Effects of Intermittent fasting

and also visit my website gravity where we have done for your diet and workout plans that are proven to work.

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My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first of 3 transformation studios in 2011. I love to share my knowledge through personal training, my online courses, and youtube channel now with over 3,000,000 subscribers! I can happily say that we've helped over 15,000 people get in great shape over the years. I'm always here for my customers so if you need help don't hesitate to send your questions to

Founder // Gravity Transformation, Max Posternak