Intermittent fasting ( IF ) is a very popular and effective dietary method, and many people combine it with goals such as weight loss and health improvement. However, when people start this diet, they often make some common mistakes that can hinder its effectiveness or even have adverse effects on their health. Today, we'll discuss these seven common mistakes and offer suggestions for correcting them so you can practice intermittent fasting more effectively.
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1. Overconsumption of certain foods
When many people begin intermittent fasting, they tend to eat more than usual, especially high-calorie foods. A common example is peanut butter; many people consume large amounts of peanut butter when following a low-carbohydrate diet (such as the ketogenic diet). However, peanut butter contains high levels of aflatoxin, a mycotoxin that can irritate the liver and gallbladder with long-term consumption, potentially leading to oxidative necrosis, inflammation, or even liver cancer. The best way to avoid these risks is to choose organic Valencia peanut butter or eat it with celery, as celery contains chemicals that neutralize aflatoxin.
2. The ketogenic diet was not combined with intermittent fasting.
Many people only do intermittent fasting without combining it with a ketogenic diet. While intermittent fasting alone can have some benefits, combining it with a low-carbohydrate diet (such as a ketogenic diet) will eliminate hunger and help you enter ketosis more easily, thus accelerating the weight loss process. The benefits of combining both methods outweigh the effects of either one alone.
3. Incorrect intermittent fasting patterns
The most common intermittent fasting pattern is 18:6 , meaning a 6- hour eating window followed by an 18- hour fast . However, for most people, this pattern can lead to prolonged overeating. It's best to concentrate eating into two meals and avoid constantly eating or snacking within the eating window. If you are older, consider trying One Meal a Day (OMAD ) , which allows you to more effectively restrict your eating time. Ideally, your first meal should be delayed until noon if possible, and your second meal should be eaten as early as possible in the evening, shortening the eating window and allowing your body more time to repair itself.
4. Overeating
During intermittent fasting, many people mistakenly believe they must eat a large amount of food at once to make up for the hunger pangs. However, this approach can actually cause gastrointestinal discomfort and prevent the body from achieving its optimal regulatory effects. It's important to avoid overeating, focus on moderate portions, and prioritize comfort during meals rather than solely focusing on calorie counts.
5. Neglecting to supplement B vitamins and electrolytes
When entering a fat-burning state (such as a ketogenic diet), the body's need for B vitamins and electrolytes increases significantly. These nutrients are essential for maintaining bodily functions. Choose natural sources of B vitamins, such as nutritional yeast, and ensure adequate intake of electrolytes like potassium to avoid affecting bodily functions due to deficiencies in these nutrients.
6. Ignoring the Healthy Version of the Ketogenic Diet
Many people who follow the ketogenic diet choose "dirty ketosis" —which involves eating a lot of processed foods or fast food and neglecting the quality of the food. This approach may not allow you to achieve the full benefits of the ketogenic diet. It is recommended to choose high-quality foods, such as organic eggs, wild-caught fish, and grass-fed meat, to ensure you get more nutrients and further improve your health.
7. Giving up when encountering a bottleneck
Many people hit a plateau during weight loss, feeling their progress is slow and even beginning to doubt the effectiveness of their methods. However, even losing just one pound is significant progress for most people. Initially, weight loss is usually water loss, followed by a fat-burning phase. If you encounter a plateau, you can break through it by increasing exercise, extending fasting periods, and reducing carbohydrate intake. In addition, maintaining a healthy diet, adjusting your lifestyle, and actively managing stress are all effective aids.
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Conclusion: Mastering the correct eating and fasting techniques
Combining intermittent fasting with a ketogenic diet can significantly improve health and weight loss. However, it is important to avoid common mistakes, ensure a balanced diet, and follow the correct eating and fasting patterns to achieve the best results.
YouTube source: https://youtu.be/_94Fp5rHNoA
YouTube Column: Dr. Berg's Chinese Health Knowledge
