Top Things to Never Do During Your Intermittent Fasting

Intermittent fasting is becoming increasingly popular as people realize the benefits of this type of diet. However, many people jump on the bandwagon to try it out but then give up shortly after because they don’t follow proper protocol or know the ins and outs of intermittent fasting (IF).

In fact, if you’re not careful with it, intermittent fasting can leave you with some unpleasant side effects like extreme hunger and weakness, and nutrient deficiencies.

If you want to make sure that you are getting the most out of your IF experience, there are certain things that you should never do when practicing IF.

Here are six things you should never do while intermittent fasting.

1. Don’t Use Carbs as a Cheat Meal

Intermittent fasting is a type of diet that involves cycles of fasting and eating. During the fasting periods, you eat either very less or nothing. These periods are usually followed by periods of eating, during which you can eat whatever you want. Carbs are one of the main types of nutrients that your body needs for energy.

However, when you’re intermittent fasting, you’re not supposed to eat any carbs during the fasting periods. This is because carbs can cause your blood sugar levels to spike, which can offset the benefits of intermittent fasting.

Do not eat protein bars or other meal replacement products during your fasting window. These are often full of sugar and calories.

Additionally, eating carbs during your fasting periods can make it more challenging to stick to your diet and may cause you to feel unnecessarily hungry. If you’re trying to lose weight or improve your health with intermittent fasting, stick to healthy foods like lean protein, vegetables, and fruits during your fasting periods. You can also try an apple, or some celery sticks dipped in peanut butter.

Save the carbs for your eating periods.

2. Don’t Skip Meals in Favor of Another Meal

The fundamental principle of intermittent fasting is to alternate between eating and fasting periods. There are many different approaches to intermittent fasting, but one popular one is to consume all of your meals within a short window, like 8 hours, and then go without food for the next 16 hours. This approach can be effective for weight loss, but it’s essential to ensure that you don’t skip meals in favor of another meal during your fasting period.

When you skip meals, your body goes into “starvation mode” and starts to break down muscle for energy. This can lead to weight gain, not weight loss. So if you’re going to try intermittent fasting, make sure that you don’t skip meals. Eat a healthy breakfast, lunch, and dinner within your 8-hour window, and then let your body do the rest.

3. Don’t Drink Calorie-Containing Beverages During Your Fasting Window

When you’re intermittent fasting, you must be mindful of what you’re consuming during your eating window. Though you may be tempted to indulge in a sugary or alcoholic beverage, these calorie-containing beverages can undermine your fasting efforts.

Alcohol, for example, can lead to dehydration and disrupt sleep, both of which can make it difficult to fast. And sugary drinks can cause spikes in blood sugar, making it harder to stick to your fasting schedule.

So if you’re trying to intermittent fast, stick to water and other calorie-free beverages during your fasting window. Your body will thank you for it!

4. Don’t Overindulge on “Feast Days.”

While most people are well-versed in the basics of intermittent fasting, they may not be aware of the dangers of overindulging on “feast days.” When practiced correctly, intermittent fasting can be an effective tool for weight loss and improved health. However, binge eating on feast days can offset the benefits of fasting and lead to weight gain.

When choosing foods to eat on feast days, focusing on nutrient-rich, whole foods is crucial. These provide the body with the essential nutrients to function properly and help reduce hunger levels.

In addition, it is important to moderate portion sizes and avoid overeating.

5. Don’t Work Out During Your Fasting Window

When you’re fasting, your body is in a different state than when you’re eating. It’s burning fat for energy instead of glucose and is in a more “catabolic” state. That means that your muscles are breaking down slightly, and you’re releasing more of the stress hormone cortisol.

Exercise can increase those effects, so working out during your fasting window is not recommended.

You may think that working out will help you burn more fat, but it can actually interfere with your body’s ability to burn fat. So if you’re intermittent fasting, stick to exercising in the fed state.

6. Don’t Stress Out

From a health standpoint, intermittent fasting can offer some benefits. Reducing the window of time during which you eat can help control blood sugar levels and promote weight loss. However, it is essential not to stress about intermittent fasting or overthink it.

If you are trying to fast for 16 hours but end up going 18, don’t beat yourself up. And if you have an occasional slip-up, don’t feel like you have to start all over again. Just get back on track with your next meal.

Don’t expect miracles overnight or even after a week of intermittent fasting. It takes time for changes to happen inside your body, so be patient and persistent with the process, and good things will come of it.

Remember, the key is to focus on making healthy choices most of the time. If you do that, intermittent fasting will be a breeze.

Wrapping Up!

Intermittent fasting can be a great way to lose weight or improve your health, but it’s important to do it correctly. Avoid these common mistakes, and you’ll be well on your way to success!