6 Mistakes to avoid during Intermittent Fasting

Are you struggling to see results with intermittent fasting? If so, you may be making one of the six common mistakes that people commit when they're new to intermittent fasting.

Dr. Manikam (https://www.youtube.com/@DrPal) is a gastroenterologist practicing in the U.S. who specializes in gut health, obesity, and weight management. In his video, he shares his insights on avoiding these mistakes and maximizing your results with intermittent fasting.

 

 

Mistake 1: Starting too aggressively

 

Dr. Manikam advises against starting intermittent fasting too aggressively. He recommends starting with a shorter fasting window and gradually increasing it as your body adjusts.

 

 

Mistake 2: Eating too many calories

 

Many people think that they can eat whatever they want during their eating window when they're doing intermittent fasting. However, this is different. Dr. Manikam stresses the importance of controlling your calorie intake to see results.

 

 

Mistake 3: Not drinking enough water

 

When you are fasting, your body loses fluids as it uses glycogen for energy. Dr. Manikam recommends drinking plenty of water, at least two to three liters per day, to stay hydrated.

 

 

Mistake 4: Eating too many snacks

 

It is better to eat three meals during your eating window and avoid snacks. Snacking can spike your insulin levels, which defeats the purpose of intermittent fasting.

 

 

Mistake 5: Not having enough protein

 

Protein is essential for feeling full and building muscle. Dr. Manikam recommends consuming one gram of protein per kilogram of body weight daily.

 

 

Mistake 6: Not paying attention to your cortisol levels

 

Cortisol is a stress hormone that can interfere with your ability to lose weight. Dr. Manikam recommends getting seven hours of quality sleep and practicing meditation to reduce cortisol levels.

Dr. Manikam also stresses the importance of patience when doing intermittent fasting. It takes time for your body to adjust to this new way of eating. He recommends not checking your weight daily and trusting the process.