Do you want to start your intermittent fasting lifestyle? Intermittent fasting may be precisely what the doctor prescribed to help you start losing extra body fat and pounds. However, before you go in head first, you need to understand how to approach a time-restricted diet. Several intermittent fasting blunders might not only sabotage your weight reduction attempts but also raise your chance of gaining weight.
As a result, we’re presenting the seven most frequent intermittent fasting mistakes to avoid, as well as intermittent fasting ideas to keep you motivated and help you lose more weight.
1. When you select the incorrect fasting plan
Intermittent fasting enables you to consume all of your nutrition for the day in one sitting and then fast for the rest of the day. This food allocation may appear unusual at first, especially if intermittent fasting differs from your usual eating schedule. When you fast, you will replace your usual three meals each day with one of many intermittent fasting programs.
2. When you finish a fast, you overeat
It goes without saying that you will feel immensely accomplished after you have completed your first fast. This feeling of pride, however, is no reason to overindulge oneself. After a fast, you will most likely feel hungry. And you may believe that the calories you ate after your fast would compensate for the calories you lost while fasting. If you feel this way, it may legitimize your urge to overeat and invalidate all of your hard work.
3. You eat insufficiently before beginning a fast
For a reason, the eating time before your fast is referred to as your “feasting window”—you’re intended to eat enough to satiate your appetite. When you’re hungry, your brain signals the hunger hormone ghrelin that it’s time to eat. When you reduce your food intake, your ghrelin levels rise and your hunger becomes more intense. Increased amounts of this hormone might cause you to feel hungry and depleted of energy throughout your fast.
4. You select unhealthy food during your fasting period
In addition to not eating enough during your feasting window, another typical intermittent fasting error is overeating or consuming harmful meals before or after your fast. Though your body benefits the most when fasting, the meals you eat after or before a fast are what will fuel your next fast. So, if you load yourself with items that temporarily raise your blood sugar or make you feel full, you won’t get the full advantages of a fast. The success of your fast is mostly determined by what you consume while you are not fasting.
5. You aren’t drinking enough water
Did you know that your body is made up of more than 70% water? With such a high water content, you’ll need to drink a lot of water to keep hydrated. However, the water you drink does not account for all of your water intakes. The food you consume accounts for 20 to 30 percent of your daily water consumption. As a result, you must increase your water consumption while fasting to compensate for the water lost from your food.