If you are someone who has been trying to lose weight, then you must have found thousands of ways to shed the extra pounds. The internet is awash with dubious wellness trends, one in particular that is often cited as the perfect diet for weight loss is intermittent fasting. For the inexperienced, intermittent fasting involves restricting yourself from eating all or part of food for a predetermined period of time before resuming regular eating.
While intermittent fasting is known for weight loss, improved digestion, and disease prevention, it can lead to problems if done incorrectly. It is very easy to make mistakes when practicing intermittent fasting to lose weight.
Intermittent fasting mistakes to avoid
The blunders of intermittent fasting can prevent you from losing weight or even cause you to gain it. These are all the mistakes you can make and beware of:
Choosing the wrong fasting plan
Your intermittent fasting plan should fit your lifestyle, schedule, and goals. For example, if you go to the gym 6 days a week, then you should not choose a 5:2 diet, which requires you to eat 500-600 calories on 2 days a week and eat normally on 5 days. It can lead to health problems. So keep in mind which intermittent fasting plan you choose.
eating too much
One of the most common mistakes people make is that they assume they can eat whatever they want at the feeding window. Eating your usual number of calories or more is not the right way to go. You should eat around 1,200-1,500 calories when you break your fast. Don’t overeat thinking your fasting period will make up for it. It will not!
Drastically reduce calorie intake
Eating fewer calories will also not give the correct results. In fact, restrict calorie intake it can drastically sabotage your metabolic rate and your weight loss plans. Do not eat less than 1200 calories in a day. The best way to avoid this mistake is to prepare a food list a week in advance. Make sure what you are eating is nutritious and healthy.
Dehydration
Whether or not you’re on a diet, staying hydrated is very important to losing weight. Dehydration will not only ruin your weight loss plans, it will also lead to side effects like headaches, muscle cramps and increased hunger. Make sure to drink water between meals.
eating the wrong foods
Since IF is a time-focused diet, most programs do not specify which foods to eat and when. But that doesn’t mean you can live on beer, shakes, and chips. Instead, you should eat foods that are high in protein, fiber, healthy fats, and carbohydrates. Avoid eating sugary foods and processed foods.
not exercise
You must have heard the 80:20 rule when it comes to weightloss. It’s 80 percent of your diet and 20 percent of your training that helps you maintain or lose weight. Exercise is necessary to get rid of stored fat and build muscle. So don’t make this mistake if you want to see results. Incorporate at least 30 minutes of exercise into your daily regimen.
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