There is nothing more frustrating than trying your best and not getting results, and we have summarized for you some common mistakes in fasting to avoid getting lost on an abnormal path.
1. Eating too much in the eating window
While fasting is not as strict as dieting with strict food restrictions, you still won’t lose weight if you eat and drink a lot in your eating window. You can still eat sweets, grilled meats, and hot pots, but watch if you use fasting as an excuse to eat more junk food.
2. The fasting plan is almost the same as your previous eating habits
You need to choose a plan to change your eating habits. If you always skipped breakfast before, a plan to just skip breakfast won’t change anything!
3. Not fasting long enough
Your body needs to reach a certain stage to convert fat into an energy source before you can see weight loss. This usually happens after 12 hours. That said, if you are already used to snacking within 24 hours, it would be a good idea to start fasting at 12:12.
4. Not eating enough during your eating window
You read that right, not eating enough, or not having enough food in your eating window, can lead to being too hungry during fasting and being forced to interrupt the plan!
5. Not drinking enough water
Drinking water can reduce our cravings for other drinks. In addition to this, it suppresses appetite and avoids mistaking thirst for hunger!
6. Lack of sleep
Studies have shown that sleep deprivation can increase your appetite, which is thought to be due to two “hunger hormones” called Ghrelin and Leptin. Ghrelin is produced in the stomach and signals hunger, and leptin is released from fat cells and sends a feeling of satiety. Meanwhile, prolonging sleep can naturally extend fasting.
7. Accidentally breaking the fast without knowing it
Make sure you know which drinks will break the fast, like soda, which have zero calories and can be drunk during the fast, right? Wrong! The artificial sweeteners in it can cause insulin spikes, which can lead to a break in fasting.
8. Cutting corners and not strictly implementing the plan
Accidentally forget about the “late night canteen” or forget that you’re about to start fasting and then have to stuff whatever you can find into your mouth before the plan begins. Neither will help you achieve your goals in the long run! Plan your diet window according to the plan. There is nothing more frustrating than trying your best and not getting results, and we have summarized for you some common mistakes in fasting to avoid getting lost on an abnormal path.