I’ve recently started IF and my fasts are usually 20-36 hours. Ive seen a lot of things that say that fasting will slow down your metabolism, i just wanted answers before I continue with it!
Weight loss will slow your metabolism. If you’re losing weight with IF yes it will slow down your metabolism. But your body needs more calories to maintain 300 pounds than it does to maintain 150 pounds, thats why your metabolism slows down, when you think about it doesnt that make complete sense?
It will naturally slow down with weight loss, but it will not matter if you maintain your goal weight. The good news about fasting is that it can “fix” your hunger signals and hormones, so that as time goes on, it’s easier for you to maintain a lower weight/eat less. If you’re concerned about your metabolism and want it running at it’s best, weight training is the key! Weight training also seems more helpful in weight loss, than cardio, at least for me. I lose a lot more weight when I weight train, and I feel warmer, stronger, and I have more energy. Pretty sure those are signs of a healthy metabolism! :)
Don’t cardio and calorie restrict yourself into oblivion, and you will be just fine. ;)
IF can slow your metabolism if you don’t refuel properly after your fast. If you’re worried about it, then alternate day fasting might be a good option for you. Basically you eat one day, then fast the next. Rinse and repeat. This amounts to 36-42 hours of fasting and then an 8-12 hour eating window. This IF protocol has been shown to boost metabolism.