Intermittent Fasting mistakes to avoid
Whenever you think about losing weight or shedding a certain amount of kilos, you first list down the kind of diets you can follow and the exercises you can perform. Out of all the diet programmes, intermittent fasting (IF) is one of the most popular, which is more like a lifestyle rather than a diet.
Several researches have shown that intermittent fasting not only aids your weight loss goals, but reduces your risk of different health conditions, which is absolutely fantastic! However, following an IF diet is not as simple as it seems. There are many ways it can backfire, which is why you must pay attention to the many mistakes you can make while following such a diet.
Different approaches to intermittent fasting
Basically, intermittent fasting is when a person, looking to lose weight, cycles between periods of fasting and eating. It is more about the ‘when’, rather than the ‘what’ aspect of a diet. This means that intermittent fasting limits one’s food intake to a shortened time window, which aids in reducing the consumption of excess calories.
The most popular methods of intermittent fasting are:
The 16:8 method – This involves restricting your eating to an eight hours window, wherein you fast for 16 hours.
Eat-Stop-Eat – This method demands fasting for 24 hours and should be done once or twice a week.
The 5:2 diet – This diet programme allows a person to eat only 500–600 calories on two nonconsecutive days of the week, whereas they can eat normally on other remaining days.
While there are many Intermittent fasting methods you can resort to, there are mistakes you may commit that may hinder your weight loss process.
You’re not taking it slow
When people switch to a particular diet, one common mistake they make is jumping right to it and not taking it slow and steady.
With intermittent fasting, people do the same. Given that average human beings are used to eating after every few hours, leaping forward to a 24 hour fasting may not be the best solution. Rather one must start with a small fasting window and then gradually increase the frame.
If you go all in on your first try, you may not remain consistent and may lose track over time.
You have chosen the wrong IF plan
Choosing the right IF plan is extremely crucial. If you choose a method that does not sync well with your sleep time or your everyday routine, you may end up doing more harm than good. As mentioned before, beginners should start slow and do not straightaway jump to a 24 hours of fasting. If you cannot keep up with it, you may end up eating more calories than usual, leading to unhealthy weight gain.
You’re eating too much during your eating window
Once you’re committed and have chosen a plan, you must pertain to the rules of the plan. However, just because you have been fasting for 24 hours or 16 hours, doesn’t mean you indulge in excess eating during your eating window. Do not try and cover up for the time you were fasting, rather practice mindful eating.
Your diet is not nutritious enough
One of the drawbacks of the plan is that it focuses on when to eat, but fails to convey what one should eat.
For those, who really want to reap the benefits of the plan must indulge in eating nutritious, healthy foods, rather than resorting to processed, high calorie foods. While you may have fasted for long hours, it is important that you only consume fibre-rich, low-caloric foods during your eating window. Only when you do this, will you find some amount of transformation in yourself.
You skip meals when you should be eating
Intermittent fasting is all about fasting when you’re supposed to and eating during the allotted eating window. But if you continue to fast and skip meals even when you’re supposed to eat, then you’re sabotaging your own goals and plans. This will only make you weak and in time, will deprive you of the energy to continue.
You’re not drinking enough water
When you’re on an intermittent fasting diet, there is no restriction on staying hydrated. Drinking water is the key factor that keeps your energy levels high when you’re fasting. If you do not drink enough water, you may not be able to keep up with the diet plan. It may lead to fatigue, cramps, headache and more.