Are you struggling to get positive results with intermittent fasting? Not sure where you are going wrong?
You are probably familiar with the concept of Intermittent Fasting (also known as IF), and you may well have experienced great results or merely formed an opinion on it. Whether you are a beginner, have tried it a few times with limited success, or experienced unpleasant side effects, you may not be doing it correctly. In this article, we unpack what it means to practice IF incorrectly and the few small tweaks you can make in order to get you back on track.
What Is Intermittent Fasting?
Intermittent fasting, also known as IF, is a lifestyle way of eating where a person alternates periods of fasting and eating. During fasting periods, which can range from a few hours to several days, the person consumes very limited amounts of food or none at all. The goal of intermittent fasting is to restrict calorie intake and promote weight loss, improved metabolism, and other health benefits. Some popular methods of intermittent fasting include 16/8, 5:2, and alternate-day fasting.
Is Intermittent Fasting not working anymore?
Despite its popularity and claimed benefits, some people may find that IF is not working for them. This could be due to several factors such as not sticking to the fasting schedule, not consuming enough nutrients during eating periods, or having an underlying health condition that makes IF unsuitable. It’s also important to note that everyone’s body is different, and what works for one person may not work for another. If you’re not seeing the desired results with IF, it may be worth speaking to a healthcare professional or trying a different approach to weight management or diet.
Even f you’re a seasoned practitioner of Intermittent Fasting or simply curious about the potential benefits of this time-restricted eating approach, take a look at the insightful tips and advice outlined below.
7 MUST Do’s If Intermittent Fasting Isn’t Working
1. Understand Your Why
Before starting Intermittent Fasting, it is important to have a clear understanding of why you want to begin. There are many health benefits of IF including weight loss, healthy aging, improved brain metabolism, and balanced hormones in women. Having a specific goal in mind will make it easier to stay motivated and continue with the regimen, especially when faced with challenges. It is worth noting that some discomfort during the fasting period is normal, however, it should not be confused with deprivation! Healthy IF is the goal, not a ‘punishing’ IF regimen.
2. Don’t Rush In
Research suggests that women should aim for a fasting window of 13 to 15 hours, but if that seems daunting, start with a more manageable timeframe and gradually increase it. IF can be compared to an athlete’s training regimen, suggesting to approach it gradually, much like building up to running a marathon. Start by pushing back breakfast by 30 minutes for a few days, and gradually increase the fasting window until you reach the desired 13-hour mark. Unlike other diets, fasting becomes easier with consistent practice.
3. Consider Hormonal Changes
This tip is crucial for women practicing intermittent fasting, particularly those who menstruate. Women need to be aware of the state of their hormones, particularly estrogen, and progesterone when fasting. Estrogen is favorable towards fasting, while progesterone prefers higher glucose levels and is more susceptible to cortisol surges. Research suggests that longer fasting windows for when estrogen is high, between day 1 of the menstrual cycle and its peak between days 10 and 16. On the other hand, when progesterone levels increase before menstruation, it is advised against fasting windows longer than 15 hours as it may cause hormonal imbalances. Perimenopausal women may face challenges, as they cannot predict the arrival of their menstrual cycle. Getting familiar with one’s hormones and symptoms and adjusting fasting protocols accordingly. For example, if there is spotting, it’s time to help progesterone by stopping fasting and increasing carbohydrate intake. If one experiences hunger in the morning, it is a sign that progesterone is increasing.
4. Staying Hydrated
How many times have you heard, read, and been preached this? I know, I know. But this is a significant factor in the success when fasting. Drink lots of water and calorie-free drinks, such as herbal teas, throughout the day to ensure all your bodily systems are optimized and functioning well.
Drinking adequate water and calorie-free beverages is crucial for success in intermittent fasting. Make sure to stay hydrated by drinking plenty of water and herbal teas throughout the day. This helps in ensuring the optimal functioning of your bodily systems.
5. Nourish Thyroid Health
Nutritionists emphasize the importance of considering thyroid health when practicing intermittent fasting. According to the U.S. Department of Health and Human Services, thyroid problems affect one in eight women in their lifetime. While fasting restricts time and not calories, accidentally reducing calorie intake can harm individuals with thyroid imbalances. Women who eat one meal a day may not be able to consume enough calories to support the thyroid. Despite this, individuals with hyperthyroidism or hypothyroidism can still practice intermittent fasting. A common misconception about fasting and thyroid health is that T3 levels decrease. However, studies show that T3 actually doubles when transitioning from a fasted to fed state. As with any dietary change, seek medical advice first.
6. Support Your Body With Minerals And Nutrients
Hair loss during fasting is not due to fasting itself but rather mineral deficiency. Fasting can accentuate this deficiency due to the soil being depleted of minerals. To combat hair loss and prevent nutrient imbalances, research suggests prioritizing magnesium and potassium, especially during the fasting window. It is also recommended to add amino acids to your dietary regimen, as they are precursors to hormone production and regulation, especially for those who are on plant-based or vegan diets. Adding amino acids will help ensure that hormones are functioning properly.
7. Be Kind To The Snack Monster
If the idea of going without food for 13 or more hours makes you uncomfortable, try using high-fat foods as fasted snacks until you become accustomed to Intermittent Fasting. These snacks include avocado, MCT oil, raw nut butters, and bone broth. These foods will provide the benefits of fasting and suppress hunger, allowing for a longer fasting window. Such snacks won’t break your fast as long as they don’t raise your blood sugar levels.
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