Although the Mediterranean diet continues to occupy the first place in the type of healthiest diet according to the experts, intermittent fasting also holds another record: it is the way of eating that has been more fashionable for a couple of years. Many celebrities claim that this combination of fasting periods with other feeding periods is the secret to maintaining an ideal weight. Elsa Pataky is one of the actresses who successfully follows this method and Gisele Bündchen has also revealed that she has waited 12 hours or more from dinner to breakfast the next day. Although one of the biggest attractions of this method is that it does not restrict food during the period in which you can eat, there are some very common mistakes that interfere with your goal of losing weight. This nutrition expert YouTuber explains what they are in a video that already has more than a million views.
“I love intermittent fasting. It has helped me and my clients achieve our goals, but there are definitely many ways to do it wrong . ” Autumn Bates is a nutritionist who accumulates hundreds of subscribers on her online platform . In addition to talking about the best recipes for reducing abdominal fat , she has also listed what are the mistakes that can make the method backfire. If we warned you a month ago that carbohydrates and refined sugars should be reduced if you dare with the intermittent fasting. Now you are going to discover other precautions that you should take into account before starting. As a preview, Bates agrees that carbohydrates must be consumed with head.
1. Not drinking enough water: “It is crucial because when you are in your fasting period you are not eating anything and part of our water intake comes from food,” explains Autumn. To combat this state of dehydration, the expert advises drinking from the time you wake up and advises that coffee does not work as a substitute for the liquid, on the contrary, it increases the problem.
2. Start too fast: If you have never followed a method like this, you eat every two hours and come from a not too healthy eating plan, it is important that you make the transition little by little. “It is perfect that you do it one day yes and one no and increase the fasting time at a slow pace.”
3. Do not ingest electrolytes: Sodium, potassium or calcium are some of these substances that are naturally present in the body, but are also obtained through food and drink. Bates advises that just like drinking water in the morning, you should also make sure that you receive electrolytes that keep you healthy and help your body stay hydrated.
4. Eat little: “If you don’t eat enough, you will never be able to turn off the hormone that causes the feeling of hunger (ghrelin) and you will be hungry all day.” This restrictive attitude not only helps neither burn fat nor lose weight, it makes the fasting period very difficult.
5. Follow a high carbohydrate diet:“Even if it’s from a comprehensive carbohydrate source, you’re going to have higher insulin levels.” This interferes with some of the purposes of intermittent fasting: for the body to optimize its fat burning mechanism and for the metabolism to rebalance.
6. Eat little breakfast: It is well known that ‘fit’ girls prepare nutrient-dense dishes as soon as they wake up, a habit that Autumn Bates wants you to introduce into your life. Not giving your body food after the fasting hours causes it to think that it is starving and want to store fat. In the case of intermittent fasting, starvation is not advisable.
7. Take collagen supplements with coffee: This type of substance is an amino acid and can be digested as sugar, a process called gluconeogenesis. The result is an insulin spike with which you can stimulate the hunger hormone. Autumn advises that there is no problem taking it with water or with a smoothie a little later.
8. Be adamant: “The key to any lifestyle is precisely how it fits in with your lifestyle,” says the nutritionist. Being uncompromising with the hours you have to fast is not only not realistic, but not sustainable over time. So it is important to move the fasting strip if you need to without feeling guilty or thinking that you are doing it wrong.
9. Drinking alcohol during fasting: Just because it is a liquid does not mean that it does not break the fast. Furthermore, depending on the type, it can provide a large number of empty calories and no interesting nutrient for the body.
10. Little sleep:“When you don’t get enough rest, your body doesn’t have time to recover from the previous day. This translates into an increase in your cortisol (stress hormone) levels and your ghrelin levels the next day.” The result? Your exhausted ‘me’ will try to compensate for that lack of energy through food and it will be more difficult for you to make healthy choices.
The fasting or intermittent fasting is a nutritional strategy that seeks to restrict the number of calories by fasting for about 12-16 hours followed and concentrate food consumption within 8 hours , divided into 2 or 3 meals. It is called the LeanGains Method or 16/8 diet. Although there are many other modalities, such as the 5: 2 method (consume what you want for 5 days and a very low-calorie diet or semi-fast for 2) and the one is known as fasting at will or flexible fasting, among others.
The history of fasting
According to Cristina Romagosa, health advisor and nutrition expert at medical -the medical chat that works 24/7 – what we do naturally is what is called the ‘ night fast ‘, reaching between 10 and 12 hours without eat, we break with breakfast and, without realizing it, we already enjoy its benefits ”.
But there are also other forms of fasting that have been practiced for thousands of years, such as Ramadan or Lent , these considered as spiritual cleansing. In fact, it is a very old practice that has been used not only to lose weight, but to improve concentration, lengthen life, prevent Alzheimer’s or insulin resistance and even reverse the entire aging process.
The ancient Greeks, on the other hand, believed that fasting improves cognitive abilities. For thousands of years, there has been a belief that fasting makes us more cognitively productive, losing weight is a simple side effect.