Friday 16 September 2022

Six intermittent fasting mistakes which can turn your weight loss journey into weight gain

Six intermittent fasting mistakes which can turn your weight loss journey into weight gain

Intermittent fasting mistakes you should ignore for healthy weight loss

1. Low calorie intake

Taking low calories can have side effects. If you are not eating sufficient number of calories in your eating window, you might not lose weight. In fact, you get it back as eating less mostly make you eat more than needed number of calories in your next eating window. This is due to sheer hunger, the body even stores food to protect it, and it will obtain a sense to reserve extra calories as fat, instead of lean muscle.

2. Excess calorie intake

Providing importance to what you eat is as vital or may be more important than when you eat. If you tend to eat high caloric foods, full of sugar, or may be high calorie food during a your eating window, you will surely gain weight instead of losing. So one of the vital intermittent fasting rules to follow is to just maintain your calorie intake and don’t overeat due to you have to fast in the latter part of the day. Decrease your amount of calories and follow a balanced diet including more fibre, protein and water.

3. Low consumption of the protein

Protein is the most vital for muscle mass, strength and it is even good for bone health. So, consumption of protein during the eating window should be sufficient because it keeps you full during your fasting window, thereby keeping your calorie intake in a place.

4. Dehydration

While following intermittent fasting, people even tend to do intermittent drinking, which is totally a big NO. Dehydration can take muscle cramps, headache, hunger pangs and constipation along with it. So always confirm  that you keep drinking water in between your meal times as it regulates your hunger, boosts your metabolism, and makes exercise easier and more efficient. All of these could contribute to weight loss outcomes.

5. Not having adequate sleep

Yes, this is vial to consider in the do’s and don’ts of intermittent fasting. It has been examined that sleeping for the right number of hours is very vital for weight loss. That’s due to when you wake up late, you face increased appetite because of  change in hormones, and that makes us eat more unhealthy foods at night. So, a very easy way to cut it is having at least 7-8 hours of sleep on a regular basis.

6. Not having all your meals

Taking long gaps in between eating windows or skipping a meal won’t support in losing weight. Instead, it can direct to binge eating for the next eating window. So, just maintain a adequate gap and eat till you are full, but not overstuffed.

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