People are using it to lose weight, improve their health and simplify their lifestyles.
Many studies show that it can have powerful effects on your body and brain and may even help you live longer.
However, there are three (3) big mistakes that many people make that can cause Intermittent Fasting to backfire and a person can gain weight!
Intermittent Fasting is an eating pattern that cycles between periods of fasting and eating.
It doesn’t specify which foods you should eat but rather when you should eat them.
In this respect, it’s not a diet in the conventional sense but more accurately described as an eating pattern.
The 16/8 Method; Also Called the Lean-Gains Protocol:
It involves skipping breakfast and restricting your daily eating period to 8 hours, such as 10 AM – 6 PM.
Then you fast for 16 hours in between.
This involves fasting for 24 hours, once or twice a week.
For example by not eating from dinner one day until dinner the next day.
The 5:2 Diet:
With this method, you consume only 500–600 calories on two non-consecutive days of the week but eat normally the other 5 days.
Benefits of IF Other Than Weight Loss:
But there are three (3) potential big mistakes with IF which can cause it to backfire and instead of losing you’ll gain weight, especially fat weight.
STARTING OFF DRASTICALLY WITH INTERMITTENT FASTING:
Many people who have just been living on the Standard American Diet (SAD) are not ready to jump into something radical.
It’s like signing up to drive in the Dayton 500 when you are just working on getting your learner's permit.
When it comes to any type of eating plan it is paramount to plan and prepare.
Otherwise, when carvings happen (and they will in the beginning) you’ll be able to avoid the temptation of grabbing the wrong things.
EATING THE WRONG FOODS:
Meal timing or ‘the eating window’ is meaningless without the correct food choices.
I have witnessed many well-intended clients attempt to lose weight with fasting only to be eating foods high in carbohydrates (sugar), which will lead to elevated insulin, even in low-calorie amounts.
In the 27 years that I have been in this field, FOOD SELECTION is more important than MEAL TIMING by a factor of 1000%!
NOT EXERCISING WHEN INTERMITTENT FASTING:
Luckily this is not an issue with my clients as their prescriptive and purposeful exercise appointments are included with our Active Management Service.
However, I have witnessed many other individuals attempt to lose weight with diet alone and it always backfires in the long term.
The reason is because of muscle.
Muscle is the place where calories are burned.
And when you diet alone, especially in a restrictive caloric state, you’ll lose muscle every time.
This is especially true if you over the age of 30 because you are already in a natural state of atrophy.
This will lead to a SLOWER METABOLISM.
Unfortunately, you’ll naturally burn fewer calories every day from then on.
This is exactly what must be avoided.
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