Intermittent fastingis an eating pattern where you cycle between periods of eating and fasting.
Think you’re ready to give intermittent fasting a try?
Here are 10 of the most common mistakes made with intermittent fasting.
Getty / lacaosa
Not Easing Into It
Skip breakfast.
And by 3 p.m. you’re willing to eat your arm.
“Deciding to limit your eating hours may be motivated by weight loss.
However, this represents an opportunity to reacquaint yourself with what your body is really feeling.
We often are eating every three to four hours and not always because we are hungry.”
Plus, you don’t have to fast all week.
Consuming Too Many Calories
Intermittent fasting is about when you eat, not what or how much.
If you find you consume too many calories while intermittent fasting, you’re not alone, says Mills.
Mills advises using a scale of zero to 10, where zero is famished and 10 is stuffed.
Grove Pashley/Getty Images
Mills also recommends slowing down while eating so your brain has time to signal when you’re getting full.
“It may take 15 to 20 minutes after you start eating,” says Mills.
Mills adds these beverages may also have caffeine, which can affect people differently.
“Water is a part of metabolic reactions in our body and is necessary for it to function properly.
Hydration prevents us from mistaking hunger for thirst,” says Mills.
Have sliced cucumbers, celery, watermelon and oranges prepped in the fridge or your lunch bag.
“Protein helps us feel full.
Make smaller, manageable changes and always listen to your body.
Having Caffeine Withdrawals
Who said to ditch your morning joe, afternoon espresso or warm tea?
In fact, coffee isn’t bad for you.
“A caffeinated beverage, especially if warm, is a comforting bridge between meals,” says Mills.
Just remember to avoid adding sugar or milk if you drink your cup when you’re fasting.
It’s less diet mode and more a new way of thinking aboutand consumingfood.
Engaging in an Intense Workout
you might exercise, just not like the Hulk.
It’s hard to go all out in a workout if your tank is empty.
You won’t undo all your work with one meal, but you might with a bad attitude.
Take the time to reassess and verify the schedule you’ve set up continues to work with your lifestyle.
Maybe it doesn’t anymore, and you want to shift your eating window or relax it a bit.
The Bottom Line
The research is mixed regarding the benefits of intermittent fasting.
If you choose to give intermittent fasting a try, start slow and ease into it.
There is no one perfect way to eat.
Listen to your body and do what works best for you and your lifestyle.
