3 Biggest Intermittent Fasting Mistakes To Avoid

Hey guys so in this video I’m going to
talk about the three main mistakes I see people making when they undertake
intermittent fasting. Now the first mistake I see people making is not
getting enough calories and also not getting enough vegetables.
Intermittent fasting works really well and you can lose weight on intermittent
fasting eating junk food, which I do not advocate at all! But people generally end
up eating about two meals when fasting and because they’re only eating about two
meals the restricting the amount of calories are getting by far compared to
what they would get eating frequently… breakfast, snack, lunch, snack, afternoon
tea, snack, dinner, snack, bed, snack… etc you know? So, naturally gonna be eating less
calories and because of this regardless of what food you’re going to be eating
generally this will entail a weight loss. But there are two problems that come
with this. The first is obviously under-eating and although you’ll lose weight
very quickly, it’s not going to be sustainable for the long term and
although a dietary intervention where you restrict calories very rapidly may have
you lose water weight as well as some muscle and stuff very quickly in two
weeks, it’s not going to be sustainable. So the first thing you want to do is to
make sure that you’re eating a reasonable amount of calories. So the
best way you can do this is instead of jumping into something like the “warrior
diet”, is jumping into a very subtle fast for 14, 15, 16 hours per day and doing
this once, twice, three times per week and then easing into it. So then the
following week doing three days, the next week doing four days, five days until
you’re doing seven days and only then consider increasing the amount of
fasting you’re doing each day. So the second mistake which comes with the
first mistake is not eating enough vegetables. So when you’re in a fasted
state your stomach shrinks, right? And when you’re in a feeding state your
stomach expands you eat more food your stomach expands again and makes room for
more food and you can keep eating and eating and eating. It expands but it
doesn’t continue expanding. You become full very quickly and it can be hard to
continuously eat and it can be very easy to under-eat the amount of phytonutrients
and antioxidants from fruits and vegetables that you do need – because they’re very satiated foods because of the amount of fiber and water they contain. So, what I recommend doing is firstly to avoid under-eating is to consume a
meal which is high in healthy fats and with this meal a high in healthy fats
use vegetables to “shuttle” the fat into your body. So an example of this could be
lots of bok choy and spinach and using these fibrous green vegetables high in
magnesium and all these phytonutrients to shuttle the fat into your body. So,
putting lots of olive oil or grass-fed butter on them, which will make them
taste delicious as well and using these vegetables to shuttle fat into your body.
Including some almonds in there as well some avocado and just trying to consume
lots of healthy fat. So the second mistake and I’m gonna cover this very
briefly but it’s one I see people making consistently is fearing the clock. So
someone will stick to the schedule of let’s say 2 p.m. to 10 p.m. and they’re fasting
for 16 hours per day, eating for 8 hours per day and they’ll look at the clock
and they’ll be like… oh okay I have one minute and then I can eat all my
calories and then :O it’s 8 O’clock now, so I have to stop eating. Sure it’s good that
you’re rigid and you’re consistent to the schedule you’re eating, but again if
you want to make this a sustainable lifestyle be a bit more flexible on when
you’re eating because if you’re doing this for weight loss or if you’re doing
this for longevity, it’s much more about doing it long term rather than randomly
and sporadically and doing it very rigidly and consistently to a schedule.
You want to have a rough estimate for what you’re doing. So for myself for
example I’ll fast from anywhere from 16 hours per day to 22 hours per day and
this just changes from day to day and I’m very casual about it. So I’ll just
listen to my body and go by how my body feels, because again what’s important are
the amount of vegetables and the amount of phytonutrients, the amount of calories
your ratio of macronutrients that you’re getting in a day. So just have the
calories as your priority, your macronutrients as the next priority
your micronutrients, then the schedule of eating (which is
fasting) and then of course supplementation. So, don’t be anal and
tedious about it just just have a rough estimate in your head and then just go
by how you feel. So another important topic to cover is the foods you can eat
when you’re fasting and you might be like…wait a minute I thought I’m not
eating anything while I’m fasting. And yeah and the ideal scenario you’re not
eating anything and you’re completely water fasted. But, you know a lot of
people skip breakfast in order to do a fasting and we’re skipping breakfast
comes drinking coffee and people like to put sugar in their coffee, they like to
put cream in their coffee or milk or even butter some
people…coconut oil. So the question is should you be eating anything in a
fasting period. So the point of fasting obviously is to reduce your insulin
levels, reduce inflammation, increase autophagy – – all these great things that we get
from fasting. Does putting a little cream in your coffee or butter or milk elicit
an insulin response and if so is this insulin response so much that it
completely retracts from any of the benefits you get from fasting or can I
artificial sweeteners? So, let’s first cover artificial
sweeteners. Something like aspartame for example in a diet coke. This
doesn’t elicit an insulin response per se and some studies show that with a
meal and may exacerbate an insulin response. But again this is not relevant
to when you’re fasting. So an artificial sweetener when you’re fasting does not
elicit an insulin response, clearly, because it has no calories, right? Despite
it being sweet. So no this isn’t gonna ruin your fast, albeit, it it’s unhealthy
for other reasons (controversial reasons) but again get into those in another
video; but for the purpose of fasting a diet coke isn’t gonna ruin your fast. In
terms of putting cream or butter in your coffee, butter is not very insulinogenic or
Genet right it doesn’t really elicit an insulin response. So putting butter or
cream and your coffee is not going to spike your insulin. Although, it does have
calories and hence you know you’re not technically going to be in a fasted
state. However it’s not the biggest deal right if you’re keeping your calories
from these sources under 20-30 perfectly less and preferably none at all,
then it’s not going to ruin your fast so please don’t be concerned about that. But
again if you’re having like several coffees if you’re the type of person who
drinks four coffees or something when you’re fasting and you have them within
a few hours then perhaps this is gonna have a negative effect, because enough
butter and stuff you know has a lot of calories and that can be the equivalent
to a small snack or meal. So you want to prevent this as much as possible and if
you’re just having one coffee in the morning you put a tiny bit of whole milk
in there, a tiny bit of butter, tiny bit of coconut oil, it’s not the
biggest deal in the world. So there you go guys there are three queries I guess
but also mistakes you could say that people make when they’re doing intermittent fasting. Mistakes as in something which they spend too much time thinking about,
right? So thanks for watching and I hope this was informative for you and I hope
this helped you with any queries you had. Make sure to subscribe. Click that little bell button and leave a comment down
below and I’ll see you guys next time in the next video!

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