It often starts with curiosity. You hear a friend talk about skipping breakfast and feeling more energised, or see “16:8 fasting” trending on your feed. Soon, you’re wondering — is intermittent fasting actually healthy, or just another diet fad?
Intermittent fasting (IF) isn’t really about not eating — it’s about when you eat. The approach cycles between fasting and eating windows, such as the 16:8 (16 hours of fasting, 8 hours of eating) or 5:2 (two low-calorie days per week). And while it’s often linked to weight loss, the truth runs deeper: IF can influence your metabolism, hormones, and even how your cells repair themselves.
Yet, for something so researched, it’s surrounded by myths — from fears of “starvation mode” to concerns about energy crashes or hormone disruption. Let’s clear the air and see what science — and experience — actually show.
Myth 1: Fasting Puts Your Body into Starvation Mode
Picture this: you skip breakfast, and by lunchtime, your colleague says, “Careful, your body will think it’s starving!”
It’s a well-meaning comment — but it’s not how metabolism works.
“Starvation mode” occurs only when your body is deprived of food for extended periods, resulting in a significant metabolic slowdown. Intermittent fasting, by contrast, is a short-term and deliberate approach. A 2021 review in Cell Metabolism found that short fasts can increase metabolism by 3–14%, thanks to a rise in norepinephrine, the hormone that helps your body mobilise fat for energy.
In fact, It may:
- Support steady fat loss without muscle breakdown
- Improve insulin sensitivity
- Lower inflammation
- Balance blood sugar and blood pressure
Rather than slowing you down, fasting gives your metabolism a gentle tune-up.
Myth 2: Fasting Slows Your Metabolism
Many of us have been told that “eating every few hours” keeps metabolism firing. Yet, your body isn’t that fragile.
A 2016 study comparing intermittent fasting to standard calorie restriction found no difference in metabolic rate after three weeks. In some cases, fasting even triggered a slight uptick in energy use due to fat oxidation.
The takeaway? Your metabolism is resilient. As long as you’re fuelling well during eating windows — with whole foods, adequate protein, and fibre — fasting won’t make it sluggish.
Myth 3: Fasting Makes You Lose Muscle
This one hits a nerve for anyone who’s worked hard at the gym. But don’t worry — fasting doesn’t automatically mean you’ll lose muscle.
Your body burns glycogen (stored carbohydrates) first, not muscle tissue. As long as you eat enough protein — roughly 0.7–1g per pound of body weight — and do resistance training, you’ll keep your lean mass intact.
Try:
- Breaking your fast with 30–40g of protein (think eggs, tofu, or salmon)
- Strength training a few times per week
- Avoiding extreme fasts longer than 36 hours
When paired with smart nutrition, IF can actually help reshape your body — leaner, not smaller.
Myth 4: Fasting Is Just Another Unsustainable Fad
It’s easy to dismiss fasting as the latest internet craze. However, fasting has been a part of human culture for centuries — in spiritual practices, healing rituals, and seasonal eating habits.
Modern research supports its sustainability as well. A 2020 JAMA Network Open trial showed people maintained both weight loss and improved blood markers after a year of IF. The secret? Flexibility.
Begin with a gentle 12–14-hour fast, stay hydrated, and gradually increase the duration. Choose a rhythm that fits your life — not the other way around.
And yes, you can still have dinner with friends. The beauty of fasting is that it adapts to you, not the other way around.
Myth 5: Fasting Is Bad for Women
Some blogs warn women off fasting altogether, claiming it wrecks hormones or fertility. But evidence paints a calmer picture.
Shorter fasts (12–14 hours) are generally safe for women and may even improve insulin sensitivity and reduce inflammation. The key is listening to your body. If your cycle changes, energy drops, or moods shift, take a step back — fasting isn’t one-size-fits-all.
A few gentle rules:
- Keep fasts moderate
- Eat enough healthy fats (avocado, olive oil, nuts)
- Stay hydrated
- Focus on nourishment, not deprivation
When practised mindfully, IF can help women feel more balanced — not burnt out.
Myth 6: Fasting Leads to Overeating
You might expect that fasting all day would make you raid the fridge at night. But once your body adjusts, appetite hormones like ghrelin stabilise, and hunger often becomes more predictable.
To prevent overeating:
- Break your fast with protein, fibre, and slow carbs
- Avoid using fasts to “earn” big meals — it’s not a punishment-reward system
- Build up slowly to longer fasts
- Stay hydrated — thirst often masquerades as hunger
Within a few weeks, many people notice the opposite of overeating — calmer, more intentional eating.
Myth 7: Fasting Ruins Your Social Life
Food brings people together — so yes, fasting can feel awkward at first. But with some creativity, it doesn’t have to get in the way of connection.
You can:
- Time your eating window around dinners out
- Eat before events if needed
- Bring a light snack or sparkling water to sip
Focus on conversation rather than calories
Remember: fasting is flexible, not rigid. It’s meant to enhance your wellbeing, not isolate you.
Myth 8: Fasting Leaves You Exhausted
At first, you might feel a dip in energy — your body is learning to switch from glucose to fat for fuel. But once that adaptation happens, most people describe the opposite: steady energy, mental clarity, and sharper focus.
Support your body during the transition:
- Eat balanced meals with fibre, protein, and healthy fats
- Stay hydrated — even mild dehydration saps focus
- Sleep well and move regularly
- Avoid refined carbs that spike and crash blood sugar
Soon, you’ll likely notice that energy feels more stable throughout the day — no mid-afternoon crash required.
The Bottom Line
Intermittent fasting isn’t magic, but it’s far from a myth. When approached with curiosity and care, it can be a gentle yet powerful way to reconnect with your body’s natural rhythms — and reshape how you think about hunger, energy, and control.
If you’re curious, start small: tonight, stop eating an hour earlier than usual and see how you feel in the morning.
Real change often begins with a single, mindful pause.
