5 Intermitting Fasting Mistakes
These top 5 common intermitting fasting mistakes are ones you definitely want to avoid while losing weight. But you may be asking, what is intermitting fasting and can I really use it to lose weight?
Intermittent fasting for weight loss is something that has become a popular health trend over the years. Many argue, unlike dieting, there is no food restriction and it is more of an eating pattern. However, it is not a free for all. When I am intermitting fasting, I make sure to eat as healthy as possible, to fully take advantage of the fast and to lose more weight.
Intermittent fasting involves alternating between eating and not eating. When we are sleeping we are essentially fasting. The idea is, with intermittent fasting, to prolong that period when you go without food. Essentially, calorie restriction is created by fasting throughout the day – hence why some people experience weight loss. Many do intermittent fasting for weight loss thinking that the eating pattern leads to weight loss when really it’s the calorie deficit created by reducing your meal intake. If you continue to eat unhealthy, calorie dense meals in the eating window, you are unlikely to see weight loss!
3 Types of Intermitting Fasting:
- The 5:2 diet: This method of intermittent fasting calls for you to consume a total of 500-600 calories on two non consecutive days of the week. On the remaining 5 days you eat normally. Women are recommended to eat 500 calories on the fasting days. During these days it is common to eat 2 small meals of 250 calories.
- The 16/8 method: (My favorite method) This method involves skipping breakfast and restricting your daily eating period to 8 hours. So, for example you might decide to eat between 11-7, fasting the rest of the 16 hours. Within this time you can fit 2 or 3 meals in, perhaps even more smaller meals. It is as simple as eating dinner and then skipping breakfast. During the fasting period you can drink water, coffee and other non caloric beverages. This can actually help reduce your hunger levels during the fasting period.
- OMAD (1 meal a day) This method involves skipping breakfast and lunch and only having 1 meal a day at dinner time. It’s also called “Eat Stop Eat”. Essentially you are doing a 24 hour fast. You can drink water, coffee, and other non-caloric beverages during the fast.
- Regardless of which option you choose there are 5 mistakes commonly made that can hinder you from losing weight.
Top 5 Common Intermitting Fasting Mistakes:
- Overeating (Avoid large portions at any one meal and make healthier food choices throughout your eating time)
- Drinking the Wrong Beverages during fasting time (avoid juice, alcohol, soda, coconut water, almond milk)
- Not Drinking Enough Water
- Being Too Strict (It’s a lifestyle change you are making: don’t be so hard on yourself)
- Not Picking the Right Fasting Protocol (There is not a designated time frame window for fasting-It should be based on your life and which schedule time works best for you. For example: If 11:30-7:30pm or 12:00-8:00pm or 10:30-6:30pm works good for you on a 16/8 fast either time is acceptable because it still covers an 8 hour window of eating and 16 of fasting.
If you do decide to give intermittent fasting for weight loss a go, remember to be aware of your body. Continue to drink plenty of water and if you feel light headed or faint, Eat something! Always consult your medical professional before starting out.
Drink plenty of water, (with lemon or mint) green, black or fruit tea or unsweetened coffee during fasting time).
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