To lose as much weight as possible in the shortest possible time – this is probably the wish of many people. From Glyx Diet to Low-Carb and Keto to numerous crash methods – the number of diets that promise us rapid weight loss now seems endless. Intermittent fasting, also called intermittent fasting, has enjoyed great popularity in this country in recent years. Thereby there are different fasting methods, which one can try out. Everywhere you hear that losing weight with it is super easy and effective. You have also tried it, but somehow it did not work out so well? In order to improve your weight loss success and finally get rid of the excess kilos, we will tell you below the most common mistakes in interval fasting that you should avoid!
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The most common mistakes in intermittent fasting: you have chosen the wrong method
The principle of intermittent fasting is actually quite simple: food intake is completely stopped for a few hours or single days. There are various methods that differ greatly in implementation and duration. For example, the 16/8 diet is one of the most popular fasting variants for losing weight. One of the most common mistakes with interval fasting is choosing a plan that doesn’t fit your lifestyle. Think of it this way: If you’re used to eating every 2-3 hours, an intense 24-hour fast will probably discourage you.
So instead of jumping into a plan without thinking, analyze your lifestyle and think carefully about what best fits your schedule and habits. For example, if you work out in the evening, you will need more energy. On the other hand, there are still people who can’t get going in the morning without breakfast. Even if your job is physically demanding, you should not fast for too long. Therefore, choose fasting time either in the morning or in the evening.
You eat too much
This is without a doubt the most common Intermittent Fasting mistake that most people make. Especially if you’ve chosen a particularly restrictive program, you’ll most likely overdo it a bit as soon as the clock says “it’s time to eat.” Any diet that keeps you constantly preoccupied with your next meal is a sure recipe for disaster. It’s obvious that you’ll feel hungry after 14 or 16 hours of fasting. But that doesn’t mean you should stuff everything down. One of the reasons why weight loss doesn’t work is that most people focus only on when to eat and not what to eat.
Of course, it’s tempting to treat yourself to a pizza and then a bar of chocolate for dessert after a long break from fasting. Theoretically, with interval fasting, you could eat as much as you want, as long as you do it within the time window. Such foods are not necessarily forbidden, but should be consumed rather rarely and in moderation. To avoid interval fasting mistakes, keep track of your daily calorie intake. Go for a balanced diet and balance your plate with fiber, healthy carbohydrates and fats, and protein-rich foods. To avoid putting too much strain on your stomach and digestion, try not to eat too fast.
You eat too little
Yes, this is also one of the most common mistakes in interval fasting. The less we eat, the faster we should lose weight – sounds logical, right? Well, unfortunately, that’s not the case. If we eat too few calories for a longer period of time, weight loss may tend to stagnate. The reason for this is that the body holds onto its reserves, which slows down digestion. Intermittent fasting is actually not a diet in the purest sense of the word, but rather a permanent dietary change and lifestyle. Too low a caloric intake in this case can lead to vitamin and nutrient deficiencies and nutritional deficiencies. If you practice the method in this way for only a few days or weeks, you will lose weight quickly, but as soon as you start eating normally again, the yo-yo effect threatens. So, to avoid this mistake with interval fasting, you should always make sure that you eat at least 1200-1300 calories a day.
You consume “hidden” calories
Just a shot of milk or a spoonful of sugar in your coffee? Doesn’t sound so bad, does it? Well, actually, in the fasting phase you must not underestimate the effect of small amount of calories at all. Just one tablespoon of milk contains so much lactose that it can cause insulin to be released or blood sugar levels to rise. We often forget that not only what we eat has calories. There are also vast amounts of calories hidden in drinks. To avoid this mistake during interval fasting, completely avoid sweetened drinks and drink your coffee without milk or sweeteners of any kind. However, to add some flavor to your water or tea, you can add a few slices of ginger or lemon.
Not drinking enough water as one of the most common mistakes during interval fasting
As with many other diets, drinking enough is the key to successful weight loss with Intermittent Fasting. According to the German Nutrition Society, an adult should drink between 1.5 and 3 liters of water a day. So, to promote the elimination of toxins and reduce the feeling of hunger during the fasting phase, be sure to drink enough. In addition, 20-30% of our daily water intake comes from the food we eat. To compensate for the loss of water from your diet, it is recommended that you increase your water intake during the fasting phase.
You have no patience
When we test a new weight loss method, we naturally want to achieve results as quickly as possible. However, intermittent fasting is not a diet, but rather a lifestyle. The following applies: Losing weight is not a sprint, but a marathon, and only those who keep at it will succeed. Just because nothing happens on the scale, you should not give up right away. Give your body time to get used to the change. For some, this can take one to three or even five weeks. In addition, slow weight loss is much healthier and significantly reduces the likelihood of the yo-yo effect. Especially people who have only 2-3 kilos to lose will lose weight much slower than severely overweight people.