Regardless of the intermittent fasting form people choose, they tend see it as very difficult and make the same mistakes.
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Regardless of the intermittent fasting form people choose, they tend see it as very difficult and make the same mistakes.
Intermittent fasting is great and really helpful, but it can go the wrong if you’re doing it the wrong way.
Thinking that fasting allows you the ability to eat anything and everything you want when you are within your “eating window.” This is not true and you can easily gain weight and fat while doing intermittent fasting if you become careless about your food choices. Remember, losing weight still comes down to less calories in than out.
Stressing out about getting through the fast everyday. It’s NOT critical to strictly adhere to the 16/8 hour fasted/fed eating windows (or whatever split you follow) to achieve success with intermittent fasting. The point is just to make sure you’re in a fasted state more often than a fed state and try to push off that first meal of the day for 4–6 hours. Maybe 7–8 if you really want.
Not utilizing the benefits of black coffee. I’ve made this mistake and it can make fasting quite difficult. Black coffee will suppress those hunger pangs and most importantly, scientific studies show that the caffeine in coffee helps mobilize fatty acids so you burn fat more efficiently.
Working out in the morning. If you work out in the morning you really shouldn’t fast for hours afterwards or you’ll quickly wear down and you may even begin to see your strength levels going down. After a workout you need to stop muscle breakdown by eating something with protein, fats, and carbs. If you fast for hours and hours after working out you’re stunting your body’s ability to recover.
There are many things that people get wrong about intermittent fasting. Some of them are;
Thinking that fasting is magic and dispels the need to worry about calories. No it is not magical, it is a process.
Drinking caloric beverages during the fasting period. Just because it says “coffee” on the package doesn’t mean it’s sugar free. It usually isn’t.
Putting sugar or milk or butter in your coffee during the fasting period. You’re simply ruining your process.
Doing it for too long. If you are lean, you don’t want to fast for very long. The fatter you are, the longer you can and should fast for.
Not exercising. Weight training is still going to retain, maintain, and sustain your main muscles. Growth hormone goes up when fasting to help prevent muscle loss, but exercise is still needed.
Eating too much later. I guess this isn’t technically while observing intermittent fasting, but it’s part of the process and you need to be aware that it can make you eat too much later.
Eating the wrong foods later. You’ve got to fit more nutrition into a smaller window, and you’re eating gummy bears? Don’t do that
Doing while stressed. Intermittent fasting is great, but it does take some adapting to, and this can add stress that can compound life issues. If you are stressed, breakfast might be a better idea than trying the latest fad.
Thinking that fasting is going to solve all your woes. Yes, there is some evidence that it can treat SOME diseases, but it’s not like all viruses, bacteria and cancer cells just give up as soon as you don’t eat for a few hours.
Keeping food nearby or in sight. You’re going to be hungry at some point, why make it harder than necessary?
Not drinking enough water. You should be peeing with an annoying frequency.