Intermittent fasting should feel as natural as breathing once you get used to it, however I’ve noticed that a lot people are having trouble adapting to it fully. There seems to be a lot of broscience and old sayings that’s still sticking around that will destroy your chances of having success with it. So in this video, I will go through 6 common mistakes and misconceptions while intermittent fasting and how you turn can them around for your own benefit.
#1 Gorge and assume you will still lose fat. Although Intermittent fasting is a highly effective method when it comes to rapid fat loss, it doesn’t mean you can binge eat for the whole eating window and then complain because you don’t lose any fat. You don’t necessarily have to count calories, just make sure to avoid processed foods and stick to regular wholesome foods. Nothing makes up for shitty nutrition. If you’re really looking to shed fat fast, combine intermittent fasting with a ketogenic diet and you will have unbelievable results.
#2 Thinking about food in the fasted state. This is very common during the first few days or weeks while doing intermittent fasting. If you don’t keep your mind occupied, it becomes natural to think about what to eat and how long it’s left before you get to destroy your meal. This is a waste of energy and will ruin the mental clarity you will have when you actually occupy your mind. One of the greatest benefits of intermittent fasting is the effects it has on the brain. When you’re in that fasted state with no glycogen, the body turns to fat for energy. As this happens, ketone bodies are released into the bloodstream which your brain prefers over other sources of energy. The release of ketones will increase your focus, concentration, ability to remember while simultaneously reducing the risk of alzheimer’s and parkinson’s disease. It will also boost the BDNF, brain derived neurotrophic factor by a whopping 400 % so that your brain can make new cells, neurons and nerves. Make sure to use this to your advantage and occupy yourself with some productive work and reap the rewards of awesome work ethic.
#3 You can only drink water in the fasted state. Although this is very effective, it’s not the only way to go about it. Having black coffee or black or green tea in the fasted state could actually be beneficial for you. Studies have shown that green tea promotes fat loss. If you are a coffee person then black coffee is great in the fasted state. Bulletproof coffee is great when following a ketogenic diet but if you consume moderate amounts of carbs throughout the day you should avoid it because it does more harm than good in terms of calories and fat loss. Sprinkled water and zero calorie drinks is also acceptable to drink while fasting.
#4 Being overly ambitious with fasting. When you first start out it’s generally better to ease into it rather than thinking you can change your lifelong eating habits overnight. If you crave food a few hours into the day, and you know there is still a long time til you can break the fast, EAT. Go ahead and eat, and don’t butcher yourself over it. It might take a few weeks for you body to get used to the fasting and the cravings will certainly sneak up on you. Just make sure to push those cheat days further and further apart. And once you reach that stage where you simply forget about food for the first part of the day, you will not want to look back.
#5 The longer you fast the better. Not true. The benefits of fasting tends to decrease after about 20 hours. However Brad pillon recommends fasting for 24 hours, but only once every week or so. Starvation mode doesn’t come into play until around 72-96 hours without food, which is 3-4 days. Keep it simple and don’t go overboard with the time you fast. There is a fine line between fasting and starving.
#6 The feeling of hunger is bad for you. I remember a phrase I heard years ago – “when you feel hunger it’s too late”. This is complete bullshit and pure broscience. Your muscles will not disappear. Intermittent fasting and lifting will actually make you gain lean mass without the too much of the fat, so don’t fear the hunger feeling. Everyone feels hungry at some point and to associate that feeling with something bad is only something the food industry would embrace to increase sales to frightened people. Feeling hungry is natural and just embrace it. However the more used you get to fasting the less hungry you will feel.
If you’re still reading, I’ll reward you with a #7th misconception. Don’t train in a fasted state. Absolute bullshit. Again it’s these old sayings that still stick around with no proof of it it’s true or not. This is actually one of the most highly effective methods there is to burn fat. Your body only likes to use fat for energy as a last resort, and in that fasted state, your body is depleted of glycogen and blood glucose so the body is forced to use fat as energy. When you wake up and have fasted for say 8 hours, your body is just starting to enter that fasted state. This is usually when we break the fast and have breakfast. Which is what I like to think of as the first mistake of the day. Keep fasting a few more hours and workout before having your first meal to get ripped.
I hope I cleared up some misconceptions about intermittent fasting. When you really get into the habit of it, it will feel natural. Or as you’ve leveled up almost. Give it a try and reap the rewards of it.