5 Actions to Avoid During Intermittent Fasting

If you’re considering beginning intermittent fasting, here are some pitfalls to avoid.

5 Things You Should NOT Do In Intermittent Fasting

Intermittent fasting involves alternating between periods of eating and fasting on a regular schedule. The 16:8 method, where the eating window spans eight hours and the fasting window lasts for 16 hours, is among the most popular approaches. While you can adjust these windows to suit your schedule, maintaining consistency in timing is crucial for achieving healthy weight loss results. In addition to timing, there are other important factors to consider. Speaking with Prernna Kalra, a Modern & Ayurveda Nutritionist, we gained insights into some key “Don’ts” of Intermittent Fasting that can significantly impact your success.

Common Mistakes to Avoid in Intermittent Fasting

If you’re currently practicing intermittent fasting or considering starting this diet, it’s essential to steer clear of these mistakes to achieve optimal results:

1. Consuming Excessive Calories

Ms. Kalra advises that when beginning this diet, there might be a temptation to overeat during the eating window to compensate for fasting periods. This psychological urge stems from a fear of depriving the body of nutrients during fasting hours, a common human tendency, especially in the initial stages of intermittent fasting. However, consuming excess calories undermines the goals of intermittent fasting and should be avoided.

To prevent overeating, Ms. Kalra suggests eating slowly and in smaller portions. This approach ensures that your body receives adequate nourishment while allowing your brain to signal when you’re full.

2. Consuming Carbonated Drinks

Consuming Carbonated Drinks

While intermittent fasting plans typically don’t impose dietary restrictions, adhering to a healthy diet is crucial for optimal results. Carbonated beverages, such as sodas, contain carbon dioxide and artificial sugars that can be detrimental to your health. According to the nutritionist, indulging in soda and carbonated drinks can spike sugar cravings due to their caffeine content, potentially hindering your metabolism and slowing down the weight loss process.

To steer clear of this mistake, consider swapping carbonated drinks for healthier alternatives like buttermilk or lemonade when craving something fizzy.

3. Breaking Your Intermittent Fast with the Wrong Foods

When ending a fast, it’s crucial to nourish your body with nutritious foods. Avoid consuming high-carb and high-fat foods, as they can cause rapid spikes in blood glucose levels. Opt instead for a first meal that is rich in protein and fiber, as these nutrients help keep you feeling full and boost metabolism. Nutritionist Kalra recommends incorporating foods such as nuts, seeds, legumes, eggs, fish, and meat into your first meal after fasting. These choices will provide sustained energy, reduce cravings, and prevent overeating.

 Breaking Your Intermittent Fast with the Wrong Foods

How to Avoid: Prepare overnight oats and consume them as your first meal when breaking your fast. Alternatively, you can start with a serving of soaked nuts, followed by a well-balanced meal.

4. Inadequate Hydration

4 Inadequate Hydration

Proper hydration is integral to weight loss as it facilitates metabolic processes. When practicing intermittent fasting, it’s essential to monitor your water intake closely. Aim to drink at least 2 liters of water daily to ensure your body remains hydrated. Interestingly, thirst can often be mistaken for hunger, leading to overeating. To combat this, experts recommend drinking a glass of water before meals.

To prevent dehydration, consider consuming fresh fruit and vegetable juices during meals. Additionally, opt for zero-calorie drinks like green tea, fennel tea, or ajwain tea during fasting periods.

For more guidance on what to eat and avoid during intermittent fasting, refer to the video linked below: [insert video link]

5. Dieting and Deprivation

Depriving yourself of food is detrimental to your body. Starvation weakens your metabolic rate and can lead to rapid, unhealthy weight loss, increasing the risk of serious health issues.

To avoid this, create a meal plan and stick to scheduled eating times. Consume something every two hours during the eight-hour eating window to maintain a healthy metabolism.