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Before changing the way you eat and your diet in any way, please speak with a doctor to make sure this is the best decision for you.
So your boyfriend has lost 15 pounds, and your dad can’t stop raving about the blood sugar regulating benefits of intermittent fasting (IF). Some people might think it’s just a fancy name for skipping breakfast – but they’d be wrong.
IF has a knack for you can get it wrong. And making these (completely understandable) mistakes could mean you are not seeing the full benefits of dieting. Or, worse, you might feel actively miserable or dehydrated.
You may have developed a routine that feels good, but for some reason the benefits keep passing you by. Or maybe you have a regimen that will help you lose weight, but you feel tired and tired the rest of the time ̵
For recording, IF doesn’t work for everyone. But you won’t know if it is the nutritional regimen for you unless you give it the best chance at it to take effect.
We’ve rounded up some of the biggest mistakes you could make in your IF plan.
IF you don’t succeed at first …
1. You are jumping too fast in IF
There are levels for this.
The main reason most diets don’t get rewards is because they deviate from our usual natural way of eating. They often feel impossible to care for.
Just one thought, if you are new to IF and are used to eating every two hours, you might not rush yourself into a 24-hour fast from hell. An adjustment period is natural, but it should be feel well.
Your body is a surprisingly good communicator. It will let you know if it feels like shit. And it goes without saying that you will be starved to death out of nowhere for 24 hours will feel like crap.
If you are interested in the concept of fasting, start with the 12:12 Beginner Method: fast 12 hours a day and eat within the other 12 hour window.
That’s probably pretty close to what you’re used to anyway, and who knows – it might be the only sustainable way to follow.
Once that feels comfortable, you can get up to 16: 8, where you eat during an 8 hour window and fast for the rest of your day. The great thing about IF is its flexibility. So choose a plan that will allow you to stick to a period of time without feeling awful.
2. You are choosing the wrong plan for your lifestyle
Don’t prepare for misery by signing up for something that you know will limit your (lifestyle) style. Having a miserable couple of days before falling into a 24 hour cake party won’t hurt – IF it comes down to making changes that you can stick with.
If you’re a night owl, don’t plan on starting your fast at 6 p.m. If you’re a daily athlete who does your WOD Instagram every morning and you just do will not sacrifice Don’t choose a plan for your daily spin that severely restricts calories a few days a week.
We don’t know your lifestyle (if we did it would be bloody creepy). You are the expert. So you have to do you when you want a habit to remain.
3. You eat too much during the meal window
This is the most common trap people with IF fall into. If you’ve opted for a particularly restrictive regime that leaves you hungry for hours during the day, you’ll likely go a little overboard as soon as the clock says, “It’s time to eat.”
Recent research suggests that restrictive diets often don’t work because we tend to starve so emotionally (and physically) that if we allow ourselves to eat, we become savage and overeat in a fit of deprivation.
Any diet that kept you busy with your next meal is a recipe for a seizure. Make sure you don’t feel unnecessarily hungry for an extended period of time.
You can achieve this by choosing the right foods to consume during your meal times.
4. You are not eating enough during the meal window
Waiting, What? Yes, not eating enough is also a legitimate cause of weight gain and here’s why.
In addition to consuming too much of less healthy foods during your mealtime, not enough cannibalizing your muscle mass, causing your metabolism to slow down.
Without this metabolic muscle mass, you may be sabotaging your ability to burn fat in the future.
The challenge with IF is this: Since you are eating by arbitrary time-based rules rather than listening to your body’s cues, it is really difficult to identify your real needs.
When considering IF therapy, it may be best to consult a registered dietitian to safely assess and meet your nutritional needs.
5. They ignore the * what * in favor of the * when *
IF is a time-centered diet, and most plans don’t include explicit rules for the types of foods you should eat during your meal window. But that’s not an open invitation to just eat french fries, milkshakes, and beer.
Fasting is not magic. In addition to some small metabolic benefits, the main effect on weight loss (if there is any) is largely by limiting the hours you eat, and therefore the amount of calories you consume.
Unfortunately, you can quickly reverse this effect by choosing the wrong types of foods. Shift your perspective from having a “self-treating” mentality during your mealtime to one that is about eating the most nutritious, nutritious foods you can get your hands on.
We recommend making sure that every meal or snack has a combination of fiber, protein, and healthy fats to keep you full and guide you through your fasting phase.
6. You don’t drink enough
Intermittent fasting does not mean intermittent drinking.
Your IF regimen may mean cutting down on food, but it’s always better to have water on hand, especially since you’re missing out on the hydration you often get from fruits and vegetables.
A 2009 study found that people ate at certain times of the day whether they were hungry or not, and generally drank water as mates with meals whether they were thirsty or not.
This means that it is, of course, important to drink enough water during Lent if you skip meals.
Dehydration can lead to muscle cramps, headaches, and hunger pangs. So always make sure that you are sipping H.2O between (and during) festivals.