Intermittent fasting or disordered eating? How to spot the differences
When I first heard the term intermittent fasting, I had one thought: “Wow, that sounds a lot like my behavior when I was restricting.”
I was well into recovery by then, but it brought back striking memories of waiting as long as possible to eat. I was essentially training my body to learn how to starve itself.
Then I had a terrifying thought: Is intermittent fasting just a socially acceptable, diet-culture-friendly term for restriction?
As I’ve uncovered here on Recovery Writes, a lot (and I mean a lot) of mainstream diets are simply thinly veiled versions of disordered eating.
But because we see them advertised on TV and social media, we think they can’t possibly be harmful or have any detrimental long-term physical or mental consequences. But the truth is the complete opposite.
Intermittent fasting is hardly a new phenomenon, which makes me even more curious. If it’s been around so long, why aren’t more diet culture mythbusters breaking the truth wide open?
In this post, I plan to:
better understand the reasons people engage in intermittent fasting
explore the similarities and differences between intermittent fasting and disordered eating
offers ways to recognize the signs of problematic fasting and share how to get support
*CONTENT WARNING: This post mentions specifics related to intermittent fasting. If you feel you may be triggered, please do not continue past this point.
What is intermittent fasting?
Intermittent fasting is a method of eating in which people cycle between periods of eating and fasting (i.e., not eating). Supporters of intermittent fasting claim it can be beneficial to individuals’ health by reducing inflammation and improving metabolism.
There are a variety of types of intermittent fasting, which I won’t get into here for the protection of readers’ recoveries. But let’s just say, they involve a certain number of hours in which a person fasts, followed by a certain number of hours in which a person eats.
If you think this sounds like restriction, you’re not alone. Except instead of counting calories and limiting food intake, a person counts hours and allows themselves to eat only during certain times of the day.
The jury is still out on whether intermittent fasting leads to weight loss and the other suggested benefits of the practice. Studies can’t seem to agree on a conclusive finding, one way or the other. Since I’m not a doctor or a scientist, I’ll spare you the intricacies of these studies and stick to the focus of what I’m trying to uncover: Can intermittent fasting be considered disordered eating?
The intersection of intermittent fasting and disordered eating
Intermittent fasting has become so common in the mainstream that many don’t bat an eye when a loved one tells them they’re fasting. Fasting has been advertised as having health benefits such as reducing inflammation and improving insulin resistance, so when someone says they’re fasting, we’ve been conditioned to assume it’s for health reasons.
However, there are some instances where fasting can become problematic. Like when someone is exhibiting the following symptoms.
Physical symptoms. Per the Renfrew Center, long periods of fasting can lead to gastrointestinal (GI) issues like constipation, bloating, and nausea. Fasters might feel extreme fatigue, as well, due to energy and nutritional deficiencies.
Troubled sleep. Those who fast often have a hard time sleeping. “When our brains do not receive enough fuel, blood glucose and hormones drop,” says the Renfrew Center, which can interfere with the ability to fall asleep and stay asleep.
Personal story
During times of restriction, I frequently awoke in the middle of the night to eat. Why? Because hunger is a survival mechanism. If we’re not well-nourished, our brains and bodies won’t let us partake in restorative practices like sleep.
Lack of focus and concentration. A body low in nutrients can experience low blood sugar, making it hard for humans to concentrate and think clearly.
Mood fluctuations. Malnourishment also leads to low levels of neurotransmitters like dopamine and serotonin, which can make us feel groggy and cranky.
How to know whether intermittent fasting is disordered eating
If you’re already engaging in intermittent fasting or you’re contemplating giving it a shot, here are some signs you may be wading into disordered territory:
You become preoccupied with food, weight, and your body image, so much so that it interferes with daily life.
You feel anxiety or stress when you deviate from your fasting schedule.
You feel guilt or shame around eating.
What to do if you’re concerned about intermittent fasting
Feeling any of the above? Worried your fasting has gone too far? Here are a few ways to find out.
Self-examination
To start, ask yourself a few questions to help you uncover any concerns around intermittent fasting:
Is this behavior affecting my mental well-being or social life?
Do I feel controlled by the rules and restrictions I’ve set for myself?
How do I feel when things don’t go as planned, re: eating?
Seeking support
If you feel your eating patterns are causing you concern, seek out a professional who (and this is important) specializes in eating disorders. This does NOT mean you have an eating disorder. But these professionals are trained to spot patterns and behaviors that may have the potential to develop into disorders and can help you find solutions before they escalate.
Should I fast?
While there’s no clinical evidence that intermittent fasting directly causes eating disorders, the practice can be a slippery slope for those who either have a history of disordered eating or may be prone to disordered eating because of genetic and environmental factors. All said, it’s best to speak with a medical professional to learn if intermittent fasting is safe for you.
Pause & Prompt
Do you think intermittent fasting is disordered eating?
Why/why not?
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