Intermittent Fasting: Three Mistakes Everyone Makes
If you’re a healthy living, weight maintenance enthusiast, you’ve probably heard of intermittent fasting in the last few years. It’s an umbrella term for any diet plan where we cycle between fasting and non-fasting for any period of time.
It’s a diet choice that’s gained a lot of popularity since its introduction. And, today, we’re going to break down three of the biggest mistakes many people make when trying to fast.
“Going (Too) Hard”
On a normal day, the average person will eat meals or a light snack somewhere in the range of every 3-to-4 hours. When we begin intermittent fasting, it can be easy to adopt an “all or nothing approach”, as we’re expecting to see results fast.
But beware: suddenly reducing your window for eating to only eight hours can go wrong fast. After all, it may be healthy, but it’s a big jump, and just going for it without any preparation will usually leave you feeling hungry and discouraged. You’ll be more likely to stop, especially because (like any other diet) It could take up to two weeks for hunger pangs to stop with intermittent fasting.
Gradually increase your fasting period, instead. Start with a 12-hour meal window, then gradually decrease to a 10-hour window. 9-hours. 8-and-a-half and so on, until you reach your goal.
“Overeating In Your Downtime”
Fasting is a healthy option for weight loss, but it can be difficult like any other diet. And, with that in mind, it’s often easy to overeat once you can eat, especially if you end up making up excuses like you’re compensating for lost calories. And overeating during a fast can actually lead to abdominal pains and other issues, as well.
Plan your day in advance. Healthy meals featuring whole grains and healthy carbohydrates, and prepare them ahead of your meal times so that they’re ready to go the minute you are.
“Getting The Wrong Fluids”
During a fast, you need to keep hydrated. Most people will drink a lot of water or black coffee, sometimes tea to keep their fluids up. Maybe you’ll add a little milk, which is fine. Interestingly, so is a single packet of sugar, if the taste of unsweetened coffee puts you off, provided it’s just the one. Sweetener is riskier and should be avoided.
Avoid protein-rich fluids, which have been shown to disrupt eating habits and inhibit the cellular process you’re trying to focus on during fasting. Also, put down the diet drinks. Zero-calorie sweeteners negatively impact your insulin levels, which can lead to hunger pangs failures, later on.
Intermittent Fasting: Don’t Get It Wrong
Ultimately, intermittent fasting can be an extremely effective dieting method. But, like all things health, you need to make sure you know what you’re doing, and that you’re doing it right.
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