7 Common Intermittent Fasting Mistakes And How To Fix Them.
If Intermittent Fasting Isn’t Working For You. You may have been doing Intermittent Fasting for weeks or months at a time. You may have skipped breakfast, utilized your eating window, and you may have done all of the things you have learned about from your research, yet the scale has not moved at all. Does that sound familiar?
If so, you are not alone. Many people start an Intermittent Fasting Program with great hopes, only to hit very frustrating plateaus or have no results at all. The good news is, for the most part, there is nothing wrong with Intermittent Fasting itself, but rather there are mistakes being made when the person is doing it.
Table Of Content:
This guide identifies 7 common Intermittent Fasting mistakes that will derail your efforts and provides you with actionable solutions for getting back on track. This isn’t a lot of fluff, but practical meth
1. Overeating during your eating window.
2. Your Eating Window Is Too Long.
3. The Incorrect Foods To End Your Fast.
4. Consuming Calories While Fasting.
5. Insufficient Protein Is Being Consumed.
6. Your Stress and Sleep Patterns are Sabotaging Your Success.
7. Inconsistent Fasting Habits.
Mistake 1:
Overeating during your eating window:
The Problem:
Many people treat their eating window as though they are at an ‘all-you-can-eat’ buffet. Because of the fasting aspect, they feel that they can eat whatever they’d like without any regard to the number of calories they are consuming and, therefore, negate the caloric deficit they created from the fasting period.
According to research, the primary method by which Intermittent Fasting lowers weight is through an overall reduction in caloric intake. If you eat 3,000 calories in an 8-hour eating window but your body only requires 2,000 calories, you will not lose weight, regardless of the length of time you have fasted.
The Solution:
Caloric Consumption Must Be Monitored for Period of 1 Week, So You Can Create Your Baseline
- Babbling Tongue Cannot Exist
- Aim to Achieve 300 to 500 Caloric Deficit From Maintenance Level
- Fill your plate with Proteins and Vegetables First, Then Continue By Adding Carbohydrates and Fats
- Drink A Glass of Water 30 Minutes Prior To Meal In Order To Minimize Unwanted Hunger Irrespective of What is Planned for Mealtime. Plan meals ahead of time so as not to succumb to Impulse Buying Food.
Mistake 2:
Your Eating Window Is Too Long.
The Issue:
A fast of 12 hours and an eat window of 12 hours qualifies as intermittent fasting, but it is not a sufficient fast to see significant results. Most people fast overnight for 12 hours already. If you aren't seeing results, it may be due to your not fasting long enough to create any significant metabolic change.
Research shows that fasting for less than 14 hours will not lead to the benefits associated with longer fasting periods (for example, increased insulin sensitivity and fat-burning).
The Solution:
Gradually increase the length of your fast by 30 minutes each week until you reach at least 16 hours, or 8 hours eating.
Once you reach 16 hours of fasting and 8 hours of eating, consider going to 18 hours fasting, 6 hours eating; or 20 hours fasting, 4 hours eating.
Keep track of how you feel during various fasting periods (energy level, hunger, and ability to concentrate).
Remember: the longer you fast does not mean you will have better results; find what works for you.
Mistake '3':
The Incorrect Foods To End Your Fast:
The Complication:
Sugary cereal, baked good, or carb-rich meals will dramatically raise your insulin levels when breaking your fast. This large spike will usually leave you feeling fatigued and craving food for the rest of the time you are eating.
The first meal you eat after a period of fasting will dictate the amount of food and the state of your blood sugar for the remainder of your day. If your initial meal is not a good one, you will be trying to battle cravings and blood sugar levels for the rest of the day.
The Solution:
- Protein and healthy fat sources such as eggs, Greek yogurt, avocado, and nuts.
- Fiber-rich vegetables to help stabilize blood sugar.
- Do not consume refined carbohydrates or sugar in your first meal.
- Chew and eat slowly to give your digestive system time to wake up.
- Have a smaller first meal and then have a larger second meal later in your meal window.
Mistake '4':
Consuming Calories While Fasting:
The Issue:
A simple splash of cream in coffee or a spoonful of sugar in tea is a breaking of a fast. All liquids that cause an insulin response, including artificial sweeteners for some people, are not allowed during a fast. Even small amounts of calories can signal your body to stop burning fat and start to process incoming energy.
The Solution:
- Stick to water, black coffee and plain tea during fasting hours
- If you do use coffee enhancers, limit it to 1 tbsp (50 calories max) of heavy cream.
- If you are sensitive to insulin, do not use artificial sweeteners at all.
- Sparkling water and herbal teas are great alternatives for variety.
- Save any calorie liquids for when you are eating (bulletproof coffee, etc.).
Error '5':
Insufficient Protein Is Being Consumed.
The Negative Side:
Insufficient protein while utilizing the intermittent fasting diet will cause muscle loss, a slower metabolism and excessive hunger even after meals. A lot of people may concentrate on the time they eat but forget about the type of food they consume, favouring carbohydrates and fat over protein.
Protein is necessary for preserving lean muscle during weight loss, as well as keeping you satisfied for longer periods of time. Additionally, protein is the macronutrient that has the highest thermic effect or the number of calories required to digest it.
Solution:
- Aim to consume 0.7-1g per lb of body weight of protein every day.
- Make sure to consume some protein at every meal during your eating window.
- Favour complete protein sources (Chicken, fish, eggs, Greek Yoghurt, Lean Beef).
- If you're struggling to meet your protein needs, consider a good quality protein supplement.
- Start your day with more protein than other meals, to keep you fuller for longer.
Mistake '6':
Your Stress and Sleep Patterns are Sabotaging Your Success
The Problem:
You could have the best intermittent fasting plan possible but if you’re sleeping only five hours at night and are under constant stress you will not be able to lose any weight. Lack of sleep and chronic stress generate elevated cortisol levels, increased levels of hunger hormones, and causes your body to retain fat.
Research shows that sleep deprivation inhibits weight loss because it raises gremlin (the hunger hormone) while simultaneously reducing leptin (the satiety hormone). Stress also increases the likelihood of emotional eater and creates excess body fat storage particularly around your waist.
The Solution:
- Get 7 - 9 hours of good quality sleep each night
- Develop a consistent sleep routine including weekends
- Engage in anti-stress activities such as meditation, walking, or journaling
- Avoid drinking caffeine after 2:00 PM to minimize sleep disruptions
- Determine if ending your eating window three hours prior to bedtime will help you sleep better.
Mistake '7':
Inconsistent Fasting Habits
The Issue:
Fasting from Monday-Friday and eating whatever you want on the weekends. Starting your eating window at noon one day and at 3 PM the next. Being 100% strict when fasting, and then completely abandoning it the next week; does all this sound familiar?
The fact that you keep changing how you fast prevents your body from adjusting to the new way of eating. Whenever there is a major change in your fasting schedule, you reset the adaptation process. Therefore, you will never fully adapt your body to burning fat and regulating its appetite because the routine of your fasting is constantly changing.
The Solution:
- Commit to a specific fasting schedule and do so for at least four weeks.
- Keep your eating window the same, seven days a week (including weekends).
- If you need to make changes to your eating window, no more than 1-2 hours different than your previous eating window.
- Keep track of your consistency to aim for 90% adherence.
- Build habits around your fasting schedule (work starts during fasting times, and when to work out).
Next Steps; The Path Forward:
If intermittent fasting is not working for you, the answer is not to quit but to troubleshoot it. Yes, this means you need to look at the following seven mistakes in an honest way. Which of these mistakes applies to you?
Pick one of the above-kept mistakes for your first fix. Don’t try to fix all seven of those mistakes at once. You should focus your first fix on the mistake that seems most relevant to you, then implement for two weeks before trying to fix another one of the mistakes.
Your Action Plan:
1. Identify one mistake you have made from the list above, then implement the recommended fix for 14 days.
2. Track your weight, energy level, and level of hunger.
3. If your weight, energy, and hunger levels improve, continue, but if they do not, try to fix another mistake.
4. Allow your body to have even more than four to six weeks for the next major change.
5. Remember, intermittent fasting is a tool, not magic – it helps you to create the caloric deficit and to increase your hormones and metabolism; therefore, fixing your mistakes will help you to remove barriers to the process.
Be patient, be consistent, and be truthful with yourself, and you will be successful.
When to Get Professional Help:
Though these troubleshooting techniques are helpful for most, there are many circumstances that require outside assistance. If you meet one of the following conditions, you may wish to seek the advice of a physician or registered dietitian:
1. If you have a medical condition (for example: diabetes, thyroid disorder, polycystic ovaries)
2. If you're taking medications that affect your blood sugar or metabolism
3. If you're having extreme fatigue/dizziness/discomfort
4. If you have a history of eating disorders• If you're pregnant or nursing or trying to conceive
5. If you haven't had a period since you've begun intermittent fasting
6. If you haven't seen results within 2 months (with proper compliance and consistency) of using intermittent fasting
7. Intermittent fasting is an amazing tool for your health, but it won't be right for everyone. Your health should always come first!
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