Petra @newmiboHere are answers to 5 commonly misunderstood concepts in regards to intermittent fasting and weight loss.
YOU CAN EAT AS MUCH AS YOU WANT
Absolutely not the case. This is where many people make mistakes. Essentially, intermittent fasting is an excellent tool to help you eat less, to reduce your overall calories without actually counting calories. Fasting, however, doesn’t negate calories. Do not compensate for your missed meals.
If you’re doing OMAD, do not eat a buffet style dinner. Eat a larger portion by all means but don’t transform yourself into a competitive eater when your eating window starts.
If you have excess fat stored on your body you can afford to eat slightly less and through fasting allow the body to burn those fat stores as fuel instead of food.
IT WILL ONLY WORK WITH A LOW CARB DIET
Not the case. Intermittent fasting can work with any diet or any eating style. Low carb diet or a ketogenic diet would likely make the fasting lifestyle easier and could potentially help you lose weight quicker. Low carb diet will help you reach ketosis (fat burning zone) quicker because your body doesn’t have as many carbs to burn off first, before it can get into the fat stores.
If you however find it easy to control your portions, appetite and cravings, any diet will work.
YOU SHOULD NEVER EAT BREAKFAST
You can still enjoy breakfast with your family or breakfast in bed anytime you wish. Intermittent fasting lifestyle is flexible and adjustable. Skipping breakfast is a suggestion, not a requirement. Furthermore, you don’t have to fast every single day and you can also move your fasting window to how it suits you. It is generally easier for people to skip breakfast and start eating later in the day. If you however prefer to eat in the morning then that’s perfectly fine. Finish your last meal earlier in the day so that you still get to have a long enough fasting window.
In fact, I’d encourage you to try having breakfast and perhaps skipping dinner on some days to see how you feel and how this strategy works for you.
ANYTHING OTHER THAN WATER RUINS YOUR FAST
This largely depends on your fasting objective and goal. I focus on fasting for weight loss. In this case you do not have to be as strict when it comes to your fasting window because how much weight you lose primarily depends on what happens during your eating window.
Ideally, you would only drink water, black coffee or tea during your fasting window but if any kind of correct modifications help you fast then by all means, modify rather than give up on the intermittent fasting lifestyle. If you need flavour use herbs and spices, if your stomach is growling try adding some fat or even chia in your fasting beverages. You can also try a fast mimicking diet to gradually get used to fasting. You are still going to lose weight as long as your eating window is under control.
EXPECT TO FEEL AMAZING
I’m sorry to say but probably not true. When you first start fasting and up until your body adapts to the changes in your lifestyle, you are probably going to feel anything but amazing. This is the truth and I’d rather you be prepared for it than keep holding on to false expectations and be disappointed or feel like a failure. If you’re used to eating every couple of hours, snacking and grazing all day without any boundaries, intermittent fasting is going to feel challenging. You will experience real hunger, you might experience headaches and weakness, you’re also probably going to feel cold and irritable.
It’s kind of like when you first start exercising. You feel pain, your heart is pounding, you’re sweating, you feel uncomfortable and you end up feeling sore the next day. This is normal. But the good news is that if you keep going, your body will gradually adapt and you start feeling physically and mentally better than ever before. You are going to feel more energised, more in control, more confident and you will love the results. Accepting the initial discomfort will help you push through until you find yourself on the winning side.
You don’t need any “add-ons” to be successful with intermittent fasting. You can start exactly as you are and gradually improve other aspects of your diet and activity. Trust your intuition and most importantly keep going xox
