Binging after Fasting: Fasting Isn’t Always Beneficial

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Fasting is a popular weight-loss method. Whether you are fasting for days at a time or intermittent fasting, the health benefits are undeniable. But what does an anti-diet dietitian think about fasting? Today, I’m talking about binging after fasting, and reasons to fast besides weight loss.

Proponents of fasting claim that you can reap many health benefits from fasting. From the reversal of diabetes to weight loss, fasting has been well studied and found to promote health in a number of ways.

While it may sound like a magic bullet, fasting is actually pretty challenging. Anyone who has skipped a meal knows the feeling of a gnawing stomach. Also, the tension caused by your hangry outbursts.

Fasting may also be damaging to your relationship with food. If you’ve read my blog before, you know that this is a major concern of mine. If you’re new here, welcome!

I’m Erin, an anti-diet dietitian who is passionate about teaching people to manage health conditions like PCOS and diabetes with intuitive eating and a holistic approach.

Your health is complex and nuanced, and what you eat (or don’t eat) is just one piece of the puzzle.

Do you struggle with binging after fasting? Who should fast? Is there a safe way to do it? Today, I’m talking about the benefits and risks of fasting, who should and shouldn’t fast, and reasons to fast.

What is fasting?

Fasting is a voluntary abstaining from food, drink, or both for a specific amount of time. The practice of fasting is observed for various reasons, like religion and spirituality, health, or cultural purposes.

The duration and rules of fasting can vary widely, depending on the context in which it is practiced. There are many different kinds of fasting.

Water fasting

Water fasting is where you fast from everything but water. During a water fast, it’s recommended that you drink 2-3 liters of mineralized water per day.

A water fast typically lasts around 24-72 hours, but some opt to do it longer. It should be noted that if you choose to water fast for more than 72 hours, you should have medical supervision.

Intermittent fasting

Intermittent fasting, or IF, is time-restricted eating. Essentially, you have a window of time when you can eat, and then the rest of the time you fast.

In recent years IF has grown in popularity. This type of fasting offers quite a bit of flexibility. Some people who do IF also restrict carbs during their eating window, while others have no food restrictions.

There are several ways to do IF. The number of hours spent fasting is variable. Some fast for 12-16 hours every day. With 16:8 IF, you fast for 16 hours, and have an 8-hour eating window. For example, you would only eat between 11:00 AM and 7:00 PM.

Alternate day fasting

Alternate day fasting is water fasting on designated days, and then eating normally the rest of the week. Some will modify their fasting days to include some calories but at a greatly reduced rate.

There is also 5:2 fasting, where people eat normally for 5 days, and then severely restrict calories on the other 2 days.

What are the benefits of fasting?

Fasting, when done with proper guidance and consideration of individual health conditions, can offer various potential benefits, including:

1. Weight Management: Fasting can contribute to weight loss by creating a calorie deficit and promoting the use of stored fat for energy. In a recent study comparing alternate-day fasting, traditional calorie restriction, and time-restricted eating, it was found that those doing alternate-day fasting lost more weight. Likewise, participants in a 6-month trial of time-restricted eating lost 3.6% of their body weight.
2. Cellular Repair and Autophagy: Fasting triggers autophagy, a process where cells remove damaged components, contributing to cellular repair and maintenance.
3. Heart Health: Fasting or time-restricted eating may help reduce fat mass and triglycerides.
4. Brain Health: Some animal studies suggest that fasting may support brain health by promoting the production of brain-derived neurotrophic factor (BDNF) and enhancing cognitive function. Studies looking at the fasting done during Ramadan show the same results in humans.
5. Improved Blood Sugar Control: Fasting may reduce insulin levels, but the same review did not find that fasting significantly changes insulin resistance or HbA1c. Another review showed that IF can reduce blood pressure, cholesterol levels, blood sugars, and weight.
6. Improved Digestive Health: Giving the digestive system a break during fasting may contribute to improved gut health, but more research is needed.
7. Enhanced Immune Function: Some studies suggest that fasting may support immune function by reducing inflammation and promoting the regeneration of immune cells.

It’s crucial to approach fasting with caution. Always consult with a healthcare professional before starting any fasting regimen.

Remember that just because fasting may have some benefits, doesn’t mean it’s right for you.

Binging after fasting

So does fasting cause disruptions in eating behaviors, like dieting does? Is it more likely you’ll be binging after fasting? In the long-term, YES.

In this study, short-term fasting (one 24-hour period) did not increase disordered eating behaviors. But that was a one-time thing.

That means if you do a fast for surgery or labs, you probably won’t end up binge eating.

But what about more regular fasting? In a recent study, intermittent fasting was linked with eating disorder behaviors.

Those who have engaged in IF in the previous 12 months, especially women, were more likely to have eating disorder behaviors.

In another study, those who combined a low-carb diet with IF had an increase in disordered eating. Particularly in binge eating. Dieters felt a lack of control and preoccupation with food. Plus food guilt.

Does this sound familiar to my chronic dieters?

Who should fast?

If you’ve got a lab test, surgery, or other medical procedure that requires and empty stomach, then you should fast for 8-12 hours. Beyond that, you don’t HAVE to fast.

However, there are some religions that encourage fasting. It boils down to intention. Wanting a spiritual connection, fast. Wanting to lose weight? Well, let’s consider the slippery slope.

Who should avoid fasting?

Again, it’s important to note that fasting may not be suitable for everyone, and consulting with a healthcare professional is advised before undertaking any fasting regimen.

I would advise that anyone who has a history of disordered eating be extremely cautious when approaching the idea of fasting.

It seems as though those at risk for disordered eating before a fast are more likely to engage in binging after fasting.

Fasting may trigger old feelings of deprivation. Ignoring hunger cues while you’re healing your relationship with food may halt your progress.

Of course, if you are pregnant or breastfeeding, you should not fast. Growing a human requires adequate fuel. Same goes for children. Growing babies, toddlers, and adolescents all need proper nutrition for development and growth.

Next, if you are on medications or supplements that lower your blood sugar, you may not want to fast. The elderly should also avoid fasting.

Reasons to fast

Accurate lab results

Fasting before certain lab tests is often recommended to obtain accurate and reliable results. Here are a few reasons why fasting may be required:

1. Blood Glucose Levels: Fasting is commonly required before tests like fasting blood glucose or fasting lipid profile to provide a baseline measurement of blood sugar and lipid levels without the influence of recent food intake.
2. Insulin Levels: Fasting is crucial for tests measuring insulin levels, as eating can stimulate insulin release, affecting the accuracy of the results.
3. Cholesterol Levels: Fasting is often necessary for cholesterol tests to get an accurate assessment of lipid levels in the blood, as food intake can impact these levels temporarily.
4. Liver Function Tests: Fasting may be required for certain liver function tests to eliminate the immediate influence of food on liver enzymes and other parameters.
5. Gastrointestinal Tests: Fasting might be necessary for tests related to the gastrointestinal system, such as certain types of stool tests or procedures like endoscopy.

Fasting helps standardize conditions for these tests, reducing variability in results and providing a more accurate reflection of the individual’s baseline health status.

However, it’s essential to follow specific guidelines provided by healthcare professionals or testing facilities for each test, as requirements can vary. Your provider will normally give you instructions on how long to fast before a lab test.

Prevent certain surgery complications

Fasting before surgery is a standard practice aimed at ensuring the safety of the patient during the procedure. Here are the main reasons why fasting is typically required before surgery:

1. Reduced Risk of Aspiration: Aspiration occurs when stomach contents, including stomach acid and food particles, enter the lungs. Fasting helps minimize the risk of aspiration during surgery, which can lead to serious respiratory complications.
2. Prevention of Nausea and Vomiting: An empty stomach reduces the likelihood of nausea and vomiting during and after surgery. This is important because vomiting can increase the risk of complications, such as aspiration.
3. Clearing the Digestive System: Fasting helps clear the digestive system, ensuring that there is minimal food or residue in the stomach and intestines. This can facilitate a smoother surgical procedure and reduce the risk of complications.
4. Improved Anesthesia Administration: Anesthesia can affect the function of the digestive system. Fasting helps ensure that the stomach is empty, making it easier for anesthesia to be administered and reducing the risk of complications related to the interaction between anesthesia and food in the stomach.

It’s important to note that the specific fasting guidelines before surgery may vary depending on the type of surgery, the patient’s medical history, and the anesthesia plan.

Patients are usually instructed to refrain from eating or drinking for a specified period before the scheduled surgery, and these instructions are provided by the healthcare team.

Following these fasting guidelines is crucial for the patient’s safety and the success of the surgical procedure. Once again, check with your healthcare provider for personalized advice based on your specific situation.

Fasting for stronger faith

If you are convicted to fast for your faith, I stand by you 100%. It is a wonderful way to feel connected to God.

Fasting is often associated with religious practices and is seen as a way to strengthen one’s faith. The connection between fasting and faith can be understood through various perspectives:

Spiritual Discipline

Fasting is viewed as a form of spiritual discipline in many religious traditions. By voluntarily abstaining from food or certain activities, individuals demonstrate self-control and discipline.

This act of self-discipline can help individuals feel more connected to their faith and develop a sense of inner strength.

Mindful Reflection

Fasting provides a period of heightened mindfulness and reflection. When individuals abstain from physical needs like food, they may use the time to reflect on their spiritual beliefs, values, and goals.

This introspection can deepen their understanding of their faith and foster a stronger connection to their spiritual beliefs.

Empathy and Compassion

Some religious fasts are associated with acts of charity and empathy. By experiencing hunger or deprivation, individuals may develop a greater understanding of the struggles faced by others.

This can lead to increased compassion, a sense of solidarity with those in need, and a desire to engage in acts of kindness and charity.

Focus on Spiritual Growth

Fasting is often accompanied by an emphasis on prayer, meditation, and increased devotion to spiritual practices.

The intentional focus on spiritual activities during fasting periods can create a sense of spiritual growth and a closer connection to one’s faith.

Cultural and Religious Tradition

Fasting is deeply embedded in the cultural and religious traditions of many societies. Participating in these traditions can create a sense of community and shared faith experiences, contributing to the overall strengthening of one’s faith.

Spiritual fasting is such a personal thing. While some folks find fasting to be a powerful tool for spiritual growth and connection, others may not resonate with this practice.

For myself, I had to wait until I felt confident in my intuitive eating to fast for spiritual reasons. This took years. But now I can fast when I feel it’s necessary for my prayer life—without disruption to my relationship with food.

Chances are, if you are fasting purely for spiritual reasons, you won’t struggle with binging after fasting, or other disordered eating patterns.

Heal your relationship with food first

I strongly urge you to first fix your feelings surrounding food. Disordered eating behaviors are more likely to occur if you don’t. Binging after fasting may leave you feeling guilty and ashamed.

Are you tired of those difficult feelings that occur after you eat? Do you want to be able to eat without rules and restrictions? I can help.

Book a free discovery call to meet me. We can chat to see if your goals align with my services as a weight-inclusive, non-diet RD.

References

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2. Pavlou V, Cienfuegos S, Lin S, et al. Effect of Time-Restricted Eating on Weight Loss in Adults With Type 2 Diabetes: A Randomized Clinical Trial. JAMA Netw Open. 2023;6(10):e2339337. Published 2023 Oct 2. doi:10.1001/jamanetworkopen.2023.39337
3. Jamshed H, Beyl RA, Della Manna DL, Yang ES, Ravussin E, Peterson CM. Early Time-Restricted Feeding Improves 24-Hour Glucose Levels and Affects Markers of the Circadian Clock, Aging, and Autophagy in Humans. Nutrients. 2019;11(6):1234. Published 2019 May 30. doi:10.3390/nu11061234
4. Kamarul Zaman M, Teng NIMF, Kasim SS, Juliana N, Alshawsh MA. Effects of time-restricted eating with different eating duration on anthropometrics and cardiometabolic health: A systematic review and meta-analysis. World J Cardiol. 2023;15(7):354-374. doi:10.4330/wjc.v15.i7.354
5. Seidler K, Barrow M. Intermittent fasting and cognitive performance – Targeting BDNF as potential strategy to optimise brain health. Front Neuroendocrinol. 2022;65:100971. doi:10.1016/j.yfrne.2021.100971
6. Bastani A, Rajabi S, Kianimarkani F. The Effects of Fasting During Ramadan on the Concentration of Serotonin, Dopamine, Brain-Derived Neurotrophic Factor and Nerve Growth Factor. Neurol Int. 2017;9(2):7043. Published 2017 Jun 23. doi:10.4081/ni.2017.7043
7. Stanek A, Brożyna-Tkaczyk K, Zolghadri S, Cholewka A, Myśliński W. The Role of Intermittent Energy Restriction Diet on Metabolic Profile and Weight Loss among Obese Adults. Nutrients. 2022;14(7):1509. Published 2022 Apr 5. doi:10.3390/nu14071509
8. Mohr AE, Gumpricht E, Sears DD, Sweazea KL. Recent advances and health implications of dietary fasting regimens on the gut microbiome. Am J Physiol Gastrointest Liver Physiol. 2021;320(5):G847-G863. doi:10.1152/ajpgi.00475.2020
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11. Ganson KT, Cuccolo K, Hallward L, Nagata JM. Intermittent fasting: Describing engagement and associations with eating disorder behaviors and psychopathology among Canadian adolescents and young adults. Eat Behav. 2022;47:101681. doi:10.1016/j.eatbeh.2022.101681
12. Colombarolli MS, de Oliveira J, Cordás TA. Craving for carbs: food craving and disordered eating in low-carb dieters and its association with intermittent fasting. Eat Weight Disord. 2022;27(8):3109-3117. doi:10.1007/s40519-022-01437-z
13. Blumberg J, Hahn SL, Bakke J. Intermittent fasting: consider the risks of disordered eating for your patient. Clin Diabetes Endocrinol. 2023;9(1):4. Published 2023 Oct 21. doi:10.1186/s40842-023-00152-7

Disclaimer: This information is intended as a self-help tool for your own use, at your own risk. My opinions do not reflect the values, thoughts, or opinions of the Academy of Nutrition and Dietetics or other professional health organizations.