Have you ever felt unusually cold during a fasting window? You're not alone. Many people experience chills or cold hands and feet while intermittent fasting or during prolonged fasts. But why does this happen—and is it a bad sign?
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Understanding the physiological reasons behind fasting-induced coldness helps you fast smarter and more comfortably. This article explores the causes, signs, and actionable solutions so you can maintain your fasting lifestyle without freezing.
What Causes You to Feel Cold While Fasting
When you're in a fasted state, your body shifts its metabolism to conserve energy. As blood sugar levels drop and insulin decreases, the body begins breaking down fat for fuel. This process, known as ketosis, is efficient but not without side effects—including feeling cold.
Here are a few reasons you might feel chilly while fasting:
Lowered Body Temperature
As you reduce calorie intake, your body may lower its core temperature slightly to conserve energy. This natural thermoregulation shift can lead to you feeling colder than usual, especially in your extremities.
Reduced Circulation to Extremities
During fasting, your body redirects blood flow to essential organs like the brain and heart. That means your hands, feet, and even nose might get less blood, making them feel colder.
Lower Thyroid Function (Temporarily)
Short-term fasting can sometimes cause a temporary drop in thyroid hormone levels, which play a major role in regulating body temperature and metabolism. While this isn't dangerous for most people, it might be enough to trigger a sensation of cold.
Is Feeling Cold During Fasting a Bad Sign?
Not necessarily. If you feel slightly colder while fasting but you're otherwise healthy, it's usually not a concern. However, persistent chills, dizziness, fatigue, or other symptoms could indicate a nutritional deficiency or underlying condition that needs medical attention.
Make sure you're eating nutrient-rich meals during your eating window. For a detailed guide, read our Intermittent Fasting for Beginners (16:8 Guide).
How to Stay Warm While Fasting
Here are science-backed tips to help you manage the chills without breaking your fast:
Stay Hydrated with Warm Fluids
Drinking warm water, black coffee, or herbal tea can help raise your core temperature and provide a comforting boost. Just make sure the beverages are calorie-free to maintain your fast.
Layer Up with Warm Clothing
Simple but effective—wear socks, cozy sweaters, or use a heated blanket. Maintaining your external warmth reduces the strain on your body to keep you warm internally.
Do Light Physical Activity
Gentle stretching, walking, or yoga can increase circulation and generate heat. Exercise also boosts mood and supports your fasting goals.
Get Enough Calories During Eating Window
If you’re under-eating or skipping nutrient-dense foods, your metabolism may slow down. Incorporate healthy fats, proteins, and complex carbs during your eating periods to maintain metabolic balance.
Try our Low-Calorie Salad Recipes for Weight Loss to nourish your body while staying in calorie control.
Who’s More Likely to Feel Cold During Fasting
Certain people are more prone to feeling cold while fasting, including:
- Those with low body fat percentage
- Women (due to hormonal fluctuations)
- Individuals with hypothyroidism
- People fasting for prolonged periods (48+ hours)
If you fall into these categories, take extra steps to stay warm and monitor your body's signals.
Can Supplements Help?
Some people find relief from cold symptoms with the help of supplements such as:
- Magnesium – Supports circulation and muscle function
- Iron – Prevents coldness due to anemia
- Vitamin B12 – Supports energy and nervous system function
Consult a healthcare provider before adding new supplements, especially during fasting routines. You can learn more from reliable resources like the Healthline Fasting Side Effects Guide.
What to Avoid While Fasting and Feeling Cold
To avoid worsening the chills, here’s what not to do:
- Don’t drink iced water or consume cold drinks
- Avoid fasting when you're already sick or under stress
- Skip intense workouts if you're not properly fueled
For smart fasting habits that avoid extreme discomfort, check out our guide on Low-Calorie Snacks for Weight Loss—perfect during your eating window.
Final Thoughts
Feeling cold while fasting is a natural response as your body adjusts to a new metabolic state. With the right nutrition, hydration, and warm-up techniques, you can manage it effectively and continue benefiting from fasting.
Always listen to your body. If coldness persists or worsens, consult a healthcare professional to rule out underlying causes.
FAQs About Feeling Cold During Fasting
Is it normal to feel cold while intermittent fasting?
Yes, it’s common due to reduced calorie intake, slower metabolism, and blood flow changes. It usually resolves with adjustment and proper nutrition.
Should I break my fast if I feel cold?
Not necessarily. If you’re only mildly cold, try warming up first. If combined with weakness or dizziness, consider breaking the fast or seeking medical advice.
What are the best warm drinks during fasting?
Plain hot water, black coffee, green tea, and herbal teas like ginger or peppermint—just avoid anything with calories or sweeteners.
Can feeling cold mean I'm losing fat?
It can be a sign that your body is shifting into fat-burning mode, especially if you're in a caloric deficit and entering ketosis.