You have to read this post if you are considering taking action for intermittent fasting. 11 biggest mistakes to know about to get it right.
avoid them to stay on track!
There are several different ways to start with intermittent fasting, some are more difficult than other ones. We cover the easiest way how you can start your fasting journey.
Make sure to put more importance on whole clean foods when you are in fasting progress.
Before that, we can look at some fasting types so that you can pick the fitting method for yourself. Choose the plan you think you will have the most success with to start your journey. The choice you will make depends on your lifestyle and your end goals.
Here we go:
1. The 16/8 Method: With this method, you have to fast every day for 14-16 hours and restricting your daily eating window to 8-10 hours.
The easiest way to run this method is to avoid eating after dinner and skipping breakfast.
Here an example: If you finish your last meal at 8 p.m. and don’t eat until noon the next day, you’re technically fasting for 16 hours.
For women, it is recommended to only fast 14-15 hours because they seem to do it better with short fasts.
Drinking water, coffee. and other non-beverage will help you suppress your appetite during fast.
You have to be careful about what you eat during fasting. Focus on healthy food during your eating window.
This method will not work if you add either junk food or an excessive number of calories during the period of your journey.
The 5:2 diet: With this method, you normally have to eat 5 days and just have to restrict 500-600 calories two days a week.
On the days of fasting, for men, it’s recommended to eat 600 calories and women 500.
Let me give you an example, you might eat normally every day of the week except Mondays and Thursdays. For the fasting days you just have to eat small meals, for example, 2 small meals each with 250 calories for women and 300 calories each for men
3. Eat Stop Eat: With this method, you just have to fast once or twice a week for a time period of 24-hour.
By fasting from dinner one day to dinner the next day, with this you will be able to get a 24-hour fast.
For example, when you finish your dinner at 7 p.m. on Thursday and don’t eat anything till you reach the same time on the next day at 7.pm., you will have completed a full 24h fast.
Again, water, coffee, or other zero-calorie beverages are allowed during fast. It’s important to avoid solid foods.
4. Alternate-day fasting: With this method, you have to put more effort than the previous ones. In alternate-day fast, you have to fast every other day.
There are some different options you can choose for this method. Some of them allow 500 calories during the fasting days.
You have to notice that this fasting method is not recommended for beginners.
No doubt, this method is not preferred for long-term intends.
These Fasting types are some of the best ones you can choose for your program.
Health Benefits of Intermittent Fasting
Blood levels of insulin drop significantly, which facilitates fat burning.
Human growth hormone:
Higher levels of this hormone can improve fat burning and muscle strength.
The body induces important cellular repair processes, such as removing waste material from cells.
Gene expression: There are beneficial changes in several genes and molecules related to longevity and protection against disease.
10 Intermittent Fasting Mistakes And How To Avoid The
Impatience when starting with Intermittent fasting
One of the biggest mistakes you can make is starting to drastically. Going from eating 3 normal sized meals or 6 small meals per day to eating within a four-hour window, for example, can be a tough adjustment.
Enough food must be eaten
There is no need to starve yourself. If you do it for fasting you may feel inclined to get rid of the calories. That’s not how you act while fasting. It will be sufficient for you to focus on eating and fasting windows. Rather than drastically cutting calories try to focus on highly nutritious foods during your eating window in order to protect your organs.
You have to drink enough water
Water should always on the top list of your program. There common side effects of dehydration like muscle cramps, headaches, and may exacerbate hunger prangs, so always make sure that you have your daily needed amount of water during your fasting window.
You have to choose the right plans that cover your needs
There a few variations of intermittent fasting, some are hard to start with for beginners and some may not fit into your schedule. Some involve fasting every day for a specific number of hours. Meanwhile, others involve restricting calories on certain days of the week.
Thinking that intermittent fasting is too hard
Firstly you haven’t been afraid of thinking to starve when starting to stop your eating habits by eating nothing for 16-18 hours. Starting IF is easy. Just make sure you’re close to a 12/12 schedule. As that becomes easy, increase the fasting window while decreasing the feeding window by an hour each.
Giving up to early
You have to be sufficient and let your body’s metabolism adapt to a fasting schedule. Be sure that you just have to give IF a minimum of two weeks to feel more confident.
Trying to build muscle with intermittent fasting
It is not recommended to use Intermittent Fasting to gain significant muscle mass. No doubts, it will be very difficult to build with long periods of fasting. So you have to know exactly your intends. If you are an athlete or bodybuilder who needs to add considerable muscle and strength, I would not recommend it. Eating more frequently will be a better option for you.
You are consuming too many calories
It can be easy to overeat when fast breaks, either because you’re feeling ravenous or you justify to yourself that you’re making up for lost calories. You should feel hungry before eating and you should stop eating when you’re full, not just to clean your plate. We also recommend slowing down while eating so your brain has time to signal when you’re getting full. It may take 15-20 minutes after you start eating.
You are having caffeine withdrawals
A warm caffeinated beverage is a comforting bridge between meals. It’s important to not add any sugar or milk if you drink your cup when you’re fasting
You eat too little before you begin a fast
Ghrelin is a hormone that signals your brain when you’re hungry. It is obvious that if you restrict your eating habits your Ghrelin levels increase and intensify your appetite. Elevated levels of this hormone can make you feel ravenous and have low-energy during your fast.
So that was our list hope you benefit from it.