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These benefits include protecting from chronic diseases such as heart disease and type 2 diabetes, promoting overall health, reducing the risk of inflammatory bowel disease and some neurological disorders, and many more.
Disclaimer: the health benefits of intermittent fasting can vary from one person to another, and it may have side effects for some people. Thus, it is always advisable to consult a doctor or nutritionist before starting any new diet.
Although intermittent fasting is a relatively straightforward dietary approach, some common mistakes can hinder weight loss and prevent achieving desired goals. These mistakes include:
The body’s response to intermittent fasting regimens varies depending on various factors, such as previous dietary habits, schedule, daily activities, and individual needs. Some individuals find that strict or long fasting schedules do not align with their daily routine or nutritional needs, making adhering to these schedules difficult over time.
Additionally, a significant and abrupt change in eating habits, such as fasting for extended periods after previously eating at short intervals, can initially induce feelings of hunger and frustration. This can lead to difficulties in maintaining the fasting schedule or overeating during meal times. Conversely, if the intermittent fasting regime is overly lenient and does not adequately restrict calorie intake or fasting periods, it may be ineffective for weight loss.
Choosing the right intermittent fasting plan is crucial. Consulting a dietitian can help select the most suitable plan for individual needs and provide support for achieving healthy results. Individuals can also familiarise themselves with various intermittent fasting plans and select the one that best suits their daily routine. This can be achieved by trying out several plans over a week or starting with an easy fasting program and gradually increasing the challenge by choosing a more difficult one. Ultimately, it is best to choose a plan that does not leave one feeling deprived but is also not too easy.
During the eating periods of intermittent fasting, individuals may be tempted to overeat or consume high-calorie foods to compensate for the fasting hours. This can result from intense hunger or a desire to make up for the fasting period, leading to overeating.
Such behaviour may undermine intermittent fasting efficacy in achieving weight loss goals or improving overall health. Therefore, it is crucial to maintain a healthy balance in eating habits during the allowed eating period and avoid overeating, which can hinder the desired outcomes of intermittent fasting.
Since it generally takes the body 15-20 minutes to start feeling full, eating slowly can help achieve satiety more quickly. Drinking water before meals can also help control food intake and prevent overeating, though it is important not to drink more water than needed. Additionally, using one of the calorie-counting applications can help monitor dietary intake and ensure that calorie limits are not exceeded.
Adopting strict diets with very few calories as part of intermittent fasting to lose weight quickly is not a healthy option. While these diets can help reduce body fat and result in significant weight loss, they can also be detrimental to health, leading to muscle weakness, osteoporosis, fatigue, and exhaustion due to insufficient nutrient intake.
Moreover, strict diets may result in weight regain once normal eating habits are resumed, underlining the importance of maintaining a balanced and moderate eating plan.
Individuals should set healthy goals, choose an appropriate fasting plan, and opt for low-calorie foods that provide the body with the necessary protein, energy, and other nutrients. These foods include leafy greens, fruits, and both plant and animal proteins.
Intermittent fasting does not mean that one can eat freely during the eating periods. Instead, the focus should be on the quality of the food consumed and regulating its quantity in a healthy and balanced way. Moreover, eating fast food, sweets, and refined carbohydrates such as cookies and soft drinks can increase calorie consumption and unhealthy fats intake, hindering weight loss and affecting overall health.
To ensure the success of intermittent fasting and maintain overall health, individuals should choose natural and nutrient-rich foods during meal times. These foods include colourful fruits and vegetables, fat-free proteins such as chicken breast, plant-based proteins such as lentils and beans, whole grains such as oats, wheat, bulgur, and barley, and healthy fats such as olive oil, avocado, nuts, seeds, and salmon.
Water is crucial for bodily functions and overall health. It is an integral part of the body’s energy-burning process. Good hydration ensures the body functions properly and helps prevent lethargy, headaches, and fatigue throughout the day.
Moreover, it is worth noting that thirst can sometimes be misinterpreted as hunger, leading to unnecessary food consumption, which in turn leads to weight gain.
To ensure adequate hydration during periods of intermittent fasting, individuals should drink a sufficient quantity of water, distribute their fluid intake throughout the day, consume sugar-free beverages such as herbal teas and black coffee, and incorporate water-rich fruit and vegetables such as watermelon, oranges, cucumber, celery, and similar foods into their meals.
Expert tip: Moderate exercise during intermittent fasting can help maintain muscle mass and enhance fitness. Sufficient sleep, about 7 to 9 hours per night, is also important. Moreover, incorporating more protein and fibre into meals can facilitate feelings of fullness and prolonged satiety. Of course, perseverance is key; even when things get out of control and challenges arise, recharging and continuing with the plan will help achieve the desired goals.
[1] vita4you.gr, Intermittent Fasting: 10 Common Mistakes!
[2] betterme.world, 10 Intermittent Fasting Mistakes People Make And How To Avoid Them
[3] fitonapp.com, The Most Common Intermittent Fasting Mistakes + How to Avoid Them
[4] eatingwell.com, Intermittent Fasting: 10 Common Mistakes
[5] womenshealthmag.com, 12 Reasons You’re Not Losing Weight While Doing Intermittent Fasting
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