Intermittent fasting is an eating pattern in which you switch between eating and fasting at regular intervals. The most popular intermittent fasting is 16:8 where the eating window is eight hours and fasting window is 16 hours. You can fix the windows as per your convenience but being consistent with the timings is substantial for healthy weight loss results. Apart from timings, there are some other things that must be followed. While speaking to Prernna Kalra Modern & Ayurveda Nutritionist, we learned about some Don’ts of Intermittent Fasting that can be a game changer for you.
What Not To Do In Intermittent Fasting
If you are following IF or planning to start this diet, here are some mistakes that you should avoid in intermittent fasting to gain best results:
#1 Eating too many calories
Ms Kalra shares that when starting out this diet, you may feel like having as much as possible during the eating window. This is a psychological event where you wouldn’t want your body to be deprived of nutrition during the fasting hours. This is a human tendency and most people feel the same in the initial days of IF. This may make you consume more calories than required. It destroys the purpose of IF and you must avoid this mistake.
How to Avoid- Eat slowly and in parts to avoid overeating. This way your body gets optimal nourishment and your brain can easily signal when you are full.
Also Read: 7 Ideal Food Items To Eat While Intermittent Fasting
#2 Drinking Carbonated Drinks
Even though there is no diet restriction in intermittent fasting plans, you should follow a healthy diet to achieve best results. Aerated beverages contain carbon dioxide and artificial sugar which are bad for your health. “Consuming soda and carbonated drinks would raise your sugar craving as a lot of these have some caffeine content. This would affect your metabolism and may slow down the weight loss process,” quotes Nutritionist.
How To Avoid- Switch to healthy drinks like buttermilk and lemonade when you crave something frizzy.
#3 Breaking intermittent fast with the wrong Foods
When you break a fast, you must feed nutritious food to your body. Do not consume high-carb and high-fat foods as these instantly shoot up blood glucose levels. Your first meal should be high in protein and fibre. These help in keeping the body full and boosts metabolism. Nutritionist Kalra suggests eating nuts, seeds, legumes, eggs, fish, meat, etc. when breaking your fast. This would keep you energised for longer hours that reduces cravings and prevents overeating.
How to avoid- Prepare overnight oats and consume them when you break your fast. Alternatively, you can also have some soaked nuts to begin with followed by a rich balanced meal.
Also Read: Intermittent Fasting Plus Keto For Weight Loss: What Is It & Should You Do It
#4 Not drinking enough water
Proper hydration is an important part of weight loss as it catalyses metabolic reactions. When following intermittent fasting, you must keep a track of your water intake. Drink at least 2 litres of water every day to keep the body hydrated. Did you know, being thirsty can make you feel hungry? Experts therefore advise drinking a glass of water before a meal to prevent overeating.
How To Avoid- Consume fresh fruit and vegetable juices when eating. Have zero-calorie drinks like green tea, fennel tea, ajwain tea etc. during the fasting period.
Refer to this video for what to eat and avoid during intermittent fasting:
#5 Dieting and depriving yourself of eating
Starving is the worst thing you can do to your body. You must not deprive yourself of food as this can weaken your metabolic rate making you lose weight rapidly. This kind of weight loss is unhealthy which increases risk of serious health problems.
How To Avoid- Prepare a meal plan and fix timings. Have something every two hours during the eight hour eating window.
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