Intermittent fasting is an increasingly popular topic, and that is undeniable. Its fame has gained such grand proportions that numerous studies have been and continue to be carried out to verify whether it is a method that brings benefits to health and good shape.
Surely you’ve heard about intermittent fasting. This method of eating intersperses periods of fasting with periods when you can eat normally. That is, meals occur within a few specific hours.
There are fasts of 12, 16, 22, and even 24 hours! The fact is that the strategy became famous and gained many supporters. However, to have good results, it is necessary to do everything right and avoid some mistakes. For example:
Associating Fasting With A Drastic Change In Diet
Start intermittent fasting simultaneously as you begin a drastic change in your eating pattern. For example, you start intermittent fasting and decide that you will also follow a low-carb diet.
Separately, going several hours without eating and cutting carbs are radical changes. So it can be pretty hard to bear keeping both simultaneously, especially at first.
This can make the person very nervous and frustrated. Result: she can’t handle either one and kicking the bucket in her food care.
That’s why it’s best to start small with one thing at a time. By the way, for those who are starting from scratch, the beginning of fasting should be gradual.
The guideline is to start with a 12-hour fast and increase to a number indicated for you, always according to professional monitoring.
Overeating in the open fasting window, that is, at those times of day reserved for eating, is another mistake.
Some people may do this as soon as the window opens because they are hungry. Others overeat just before the window closes to avoid getting hungry.
Intermittent fasting does not have such strict control of calories because when you go many hours without eating, there is a caloric deficit in the body. But you also can’t overdo it, extrapolate your calorie consumption and expect to see good results.
There are cases of followers of the method who even concentrate 2 thousand calories in a single meal! All that excess calories can put the sacrifice made in intermittent fasting to lose weight.
Not Drinking Enough Water
A grave mistake is to think that water is also prohibited in the closed window, that is, at the time of fasting. On the contrary! It’s critical to drink plenty of water (as much as possible) during all those hours without eating.
This is necessary to maintain correct hydration levels, facilitate weight loss and eliminate toxins. Not to mention the importance of avoiding dehydration.
Eat Only Junk Food
Eating junk food, fast food, industrialized and ultra-processed foods in the open window, regardless of nutritional quality. Remember that intermittent fasting takes some meals out of the day.
Therefore, the meals that remain must be nutritious and balanced. They should have fresh, healthy foods made of fiber, healthy carbohydrates, vitamins, minerals, proteins, good fats, and antioxidants.
Going 16, 18 hours, or even more without eating and then opting for a hamburger or pizza at mealtime will not provide the nutrients the body needs, resulting in health problems.
Not to mention that some of these foods are not sustainable. Thus, hunger returns sooner, and it becomes even more difficult to hold fast.
Before starting any intermittent fasting, you must undergo a medical evaluation. That’s because not everyone can follow the method. Meet some cases of people who cannot do intermittent fasting.
At the same time, to ensure that the process takes place safely and generates the desired results, it is essential to have the follow-up of a nutritionist. The nutritionist also explains the big mistakes we should avoid in intermittent fasting for weight loss and health.