Intermittent fasting can be done wrong
7 Intermittent Fasting Mistakes And How To Avoid Them
Not losing weight despite intermittent fasting? There are reasons why intermittent fasting doesn't always work. We'll explain why this could be - and give you tips on how you can improve your success in losing weight.
You can hear everywhere that losing weight with intermittent fasting is easy and effective. So it's frustrating when things don't work out for you. But there are good reasons if the pounds don't want to drop so far. These tips could be a real help in improving your weight loss success.
No success in losing weight? The 7 most common mistakes in intermittent fasting
1. You subconsciously consume “hidden” calories
Many do not realize that you should only drink calorie-free drinks during the fasting phase. Because even the effects of small amounts of calories should not be underestimated. Just one shot Milk in coffee? One tablespoon of it already contains so much lactose that the blood sugar level rises and insulin is released. The healthy fasting metabolism stops immediately, because our body rushes directly to this easily accessible source of energy. The same goes for a spoonful of lemon juice in tea or water and a spoonful of sugar or honey for sweetening. Our recommendation: During the fasting phase, drink your coffee without milk and avoid sweeteners of any kind. If you like your tea or water more tastefully, give one Lemon wedge or some slices of ginger which only give off aroma - but no calories. Juices are also a source of calories and should therefore be consumed during the eating phase. Allowed during the fasting phase: water, black coffee, all kinds of tea.
Would you like to read again how intermittent fasting works exactly? We present all information about intermittent fasting here in the LaVita magazine.
2. You eat the wrong thing
One of the most common misconceptions about intermittent fasting is that all that matters is when you eat. It is true that fasting has benefits for your health even if you eat as you have before. You can increase the positive effects of intermittent fasting by eating foods that are as nutritious as possible, lots of vegetables, fruit and legumes - and avoid processed carbohydrates such as white bread and sweets. Of course, you will also lose weight faster with such a balanced diet. Our nutritional tip: Make vegetables the building block of each of your meals and rely more and more on healthy fillers with vegetable proteins, e.g. B. Nuts, seeds and legumes. You don't have to eat a low-carb diet, but the general rule is: the more active you are, the more carbohydrates our body can tolerate.
3. Too many sweeteners
They love it sweet and therefore rely on sweeteners - after all, they are free of calories. Unfortunately, this is a fallacy. Yes, sweeteners are virtually calorie-free. They are metabolized even without insulin and therefore theoretically they do not interrupt the fasting period. If you want, you can use Stevia & Co. from time to time. But remember: sweeteners are not only artificial, they have been shown to send "wrong" signals to our brain and therefore promote appetite. Artificial substances also contradict the principle of fasting, which is to bring the body back into harmony in a natural way.
4. You have not selected the appropriate time slot
Not every variant suits your habits. Those who want to do sports in the evening often need an energy-rich dinner. On the other hand, some people don't get going in the morning without breakfast. Therefore, choose the fasting period either in the morning or in the evening, depending on your individual preferences. If you find intermittent fasting very difficult, see if you can cope better with postponing the fasting period.
The method doesn't always fit either. Generally is daily 16: 8 intermittent fasting easier to be integrated into our everyday life as individual fasting days such as 5: 2 intermittent fasting (where you eat normally on five days and almost fast on two days). Our nutritional tip: In order to stay tuned for as long as possible, it is crucial that you fast as it best suits your everyday life. Enjoy exceptionsif you z. B. are invited to dinner. Fasting as usual the next day.
5. You snack too much
Another pitfall with intermittent fasting is having too many snacks during the eating phase. If possible, limit yourself to during your eight-hour eating phase three meals 3 to 4 hours apart. Sugar-rich snacks in between are of course particularly unfavorable for our metabolism. Our nutritional tip: Replace light milk chocolate with varieties with a high cocoa content. Dark chocolate contains significantly less sugar and causes our blood sugar level to rise less sharply - two pieces a day are allowed. If there is no other option, nuts, dried fruits or slightly sweetened whole grain pastries (self-baked) are a better choice.
Baking without refined sugar - natural sugar alternatives for cakes, muffins & Co.
6. You are eating too little
Not only with classic diets, but also with intermittent fasting there is always the risk of not eating enough. If we do not provide our metabolism with sufficient energy and nutrients, it will reduce its basal metabolic rate and try to cope with less energy. He then saves what we eat for bad times. Our nutritional tip: Intermittent fasting works best when you eat three meals a day. A healthy body needs the energy and the nutrients from it. Eat your fill at every meal and you will not feel cravings.
7. Too little sleep and too much stress
Those who sleep little have plenty of time to indulge their appetite. In addition, our organism has been shown to release less of the appetite suppressing hormone leptin when there is a lack of sleep. If we are then under additional stress during the day, our body releases more cortisol, which promotes the build-up of fat cells. Too little sleep and too much stress are unfavorable prerequisites for losing weight. Even if you're in shift work work, it usually takes longer before you can see success in losing weight. You can make it easier for your body if you - no matter what shift you are in - Avoid eating at night if possible.
Stress is omnipresent today and it is not easy to avoid it - here we have put together an anti-stress program for you.
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