Why Do I Get Cold During Intermittent Fasting?

Are you feeling cold during intermittent fasting? Discover why your body turns down the thermostat during intermittent fasting and stay warm, cozy, and informed!

What Is Intermittent Fasting?

Intermittent fasting is a way of eating that involves alternating between periods of eating and periods of fasting. When you do intermittent fasting, your body goes through changes to cope with not eating for a while. First, it uses up stored energy from food. Then it goes into fat-burning mode and starts using stored fat as a fuel source. And, this type of fat burning helps your body use its resources more efficiently and can lead to health benefits like weight loss and improved metabolism. 

Why Does Fasting Make You Feel Cold?

Sometimes, when someone is doing intermittent fasting or implementing extended fasting periods, they might feel a bit chilly. This is totally normal and is one of the very few negative side effects associated with intermittent fasting. This mainly happens because of a few main reasons.

Common Reasons & Underlying Causes

1. REDUCED CALORIE INTAKE: When the body is in the fasted state, or doesn’t get food for a while, the body receives fewer calories, which can lead to a decrease in overall energy production. With calorie restriction and less energy available, ones body temperature may drop, making them feel colder.
2. METABOLIC RATE AND BODY TEMPERATURE CHANGES: Intermittent fasting can temporarily lower body temperature and metabolic rate as a way to save energy. With a slower metabolism, less heat is produced which could contribute to a lower core body temperature and a sensation of being cold.
3. HORMONE FLUCTUATIONS: Intermittent fasting can have an impact on hormone levels. This includes thyroid hormones that regulate metabolism and body temperature which might make someone experience cold sensitivity. 

My Personal Experience

The “feeling cold while fasting” thing is kind of an intermittent fasting mystery and not everyone who begins an intermittent fasting schedule will experience feeling cold. I, however, absolutely did.

I first began intermittent fasting in 2021 at 45 years old and lost 46 pounds in 4 months. For the first several months of my weight loss journey, I spent much of that time feeling extra shivery and cold. However, about nine months into my journey, my body became accustomed to fasting, and the cold feeling pretty much stopped.

I do know that during the time that I was feeling cold while fasting, I was also consistently losing a decent amount of weight. And, like my keto diet fasting hero, Dr. Berg says, if you are feeling cold while fasting, it’s because your body is undergoing many good changes, like your metabolism tapping into fat stores and the redirection of blood flow towards adipose tissue.

So, even though you might be feeling a little chilly as your body becomes fat-adapted, you really should be celebrating because “feeling cold while fasting” is a real sign that intermittent fasting is actually working.

Tips to Fight Against Feeling Cold During Intermittent Fasting

Since nobody really enjoys feeling cold, here are five helpful tips to help you manage the moments when you are feeling chilly while fasting:

1. STAY HYDRATED: Drinking enough water helps maintain body temperature and can prevent feelings of coldness during intermittent fasting.
2. COVER ALL BODY PARTS AND DRESS IN LAYERS: Wearing layered clothing can help trap body heat and keep you warm, especially during fasting periods when you might feel colder than usual.
3. DON’T SKIP YOUR WORKOUT: Moving your body through regular light exercise or stretching is a great way to increase blood circulation and generate heat, reducing the feeling of coldness. Check out this awesome 30 minute run/walk intermittent fasting treadmill workout. It will warm you up in no time at all.
4. CONSUME WARM DRINKS and NUTRIENT-DENSE FOODS: It’s a good idea to stay away from cold foods like ice cream and instead enjoy warm liquids like herbal tea, broth or chicken soup. These options can help raise your body temperature while providing comfort for your digestive system. Additionally, warm, nourishing foods like soups, stews, and cooked vegetables during your eating window can help maintain body temperature and provide sustained energy levels throughout fasting periods.
5. Take a nice HOT SHOWER or two or three daily (lol) – it really does help! I think it’s the best way to not only warm up, but relieve stress at the same time.

The Final Shiver

So there you have it, my fasting friends—now you know why you might feel a bit chilly during your intermittent fasting adventures! Remember, feeling cold is just your body’s quirky way of adjusting to your new intermittent fasting routine. It’s not a long term thing and it definitely won’t last forever.  So, grab a pair of mittens for your cold hands, embrace those extra layers and take comfort in knowing that while you’re shivering, your body is blasting some serious body fat!

Thanks for reading! Have a BLESSED and BEAUTIFUL Day!