4 Intermittent Fasting “Hacks” That Could Be Causing Your Weight Gain

Caroline Alcantar By Caroline Alcantar | 23 July 2019 5796 views
intermittent fasting mistakes

If Intermittent Fasting Isn’t Working For You… These “Hacks” Could Be To Blame For Ruining Your Weight Loss

4 Intermittent Fasting “Hacks” That Could Be Causing Your Weight Gain

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If you’re plugged into health and fitness trends, I’m guessing you’ve heard about intermittent fasting. 

That’s right, intermittent fasting is all the rage right now. This weight-loss and health-boosting technique is cropping up all over celebrities’ blogs and Instagram accounts.

You know—the idea that resetting your metabolism with a short fast can amp up your energy and promote weight loss.

At first glance, this seems a little backwards, right? How can skipping a few meals make you stronger and healthier?

Well, there’s a big difference between skipping meals without a plan, and consolidating your eating hours because you are carefully fasting.

As we’ve covered before, choosing a specific part of the day—such as 6 p.m. until bedtime—to fast can have great health and weight loss benefits for some people.

But maybe you’ve tried intermittent fasting, and you just didn’t see weight loss results.

Maybe you even gained weight while trying out a fast—which is just plain frustrating!

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On the other hand, maybe you’re curious about trying a fast, but you’re worried about making a mistake.

If you’d like to see the benefits of fasting but aren’t sure what to change, you’re not alone.

It turns out there are several very common errors people make when it comes to intermittent fasting!

Read on to get the most out of your fast, so you can feel energized and strong in your body—and drop some unwanted weight to boot!

4 Intermittent Fasting “Hacks” That Could Be Causing Your Weight Gain

Fasting Hack To Avoid #1: Skimping On Protein

As you’ve probably noticed, a meal high in protein can make you feel full and satisfied for longer.

But as part of your weight-loss effort, you might have been cutting back on certain food groups.

If you want your fast to work, don’t cut out the protein!

Nutritionists recommend getting 70-100 grams of protein daily.

An average-sized egg has about seven grams. So can see how it’s easy to miss out on important protein in your diet—especially if you’re going vegetarian!

Incorporating plenty of healthy protein in your meals can make your fast feel more comfortable.

It can also help your body stay healthy and strong.

Eating enough protein has another benefit: it controls your urges to fill up on unhealthy fats and carbs, not to mention sugars.

So stock up on some grass-fed beef, some wild-caught fish, or some nuts, beans, and rice before you jump into your next fast.

Fasting Hack To Avoid #2: Over-Eating

Honestly, this mistake is totally understandable!

If you know you’re going to fast, you’re probably going to have the impulse to eat more.

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I mean, if you know you can’t eat after 5 p.m., you might want to chow down on some protein bars at, say, 4:59.

But, if you want intermittent fasting to help you achieve weight loss goals, it’s best to avoid this “feast or famine” mentality.

Of course, if we think there’s going to be a water shortage, we’re going to store a lot of water, right?

But just because you’re planning to fast doesn’t mean you need to eat more than your usual daily allotment of calories before the fast begins.

Just relax and eat healthy foods in normal portions during your eating window.

It might even be helpful to track your calories for a couple of days to make sure you aren’t bumping up your intake because you’re nervous about your fast.

If you’ve noticed you’re gaining weight despite fasting, pay attention to how much you’re eating when you’re off the fast.

Just a little bit of low-pressure monitoring might be your ticket to results!

4 Intermittent Fasting “Hacks” That Could Be Causing Your Weight Gain

Fasting Hack To Avoid #3: Adding Sugar

Of course, you already know that sugar is not a health food… and anyone trying to lose weight and be healthy and happy shouldn’t be loading up desserts.

But what does sugar have to do with fasting?

According to nutritionists, eating sugar causes a rise in insulin levels, which tells the body to store fat.

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Also, when your insulin levels spike, your body doesn’t release as much leptin. Leptin is the hormone that tells your brain when you’re full and it’s time to stop eating.

Hmmm, have you ever wondered why you get tired of carrots a lot faster than you get tired of cake?

Eating sugar also delivers dopamine, the pleasure chemical, to those greedy little dopamine receptors in our brains.

This sets off a chain reaction of cravings.

If you eat a lot of sugar before your fast, you’ll suffer from cravings and be less likely to stick to your plan!

Avoiding sugar during your eating window also allows your body to burn more fat during your fast. It’s a win-win.

Fasting Hack To Avoid #4: Keeping A Rigid Timeframe

The most popular fasting schedule is called 16:8. (No, that doesn’t mean you get to eat cheesecake for sixteen hours straight and then fast for eight. Rats!)

A 16:8 fast might work great for some people, but if you’re not seeing the results you want from fasting this way, you might want to experiment.

For example, you might want to try a shorter eating window, like an 18:6 plan.

This isn’t a punishment or a way to overly restrict your calories, of course.

Rather, playing around with your fasting times can counteract the tendency to overeat before a fast.

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With a too-long eating window, you might fall into that tricky “feast or famine” mentality and overeat during your eight hour window.

Of course, the 16:8 plan works great for some. So don’t feel as if you have to follow a rigid formula!

Try different fasting practices to see what works for you, and don’t be afraid to change it up.

Fasting can be a great way to lose weight without going on a restricted diet. If you practice healthy eating habits during your eating window, you can see great results!

Don’t be afraid to experiment to find the right fasting formula for you. A little trial and error (not to mention persistence and positivity) goes a long way.

Let your body, and your sense of wellbeing, be your guide!

 

intermittent fasting mistakes

The #1 Mistake People Make When Dieting (And Why It Causes All The Weight To Creep Back On)…

Whether you’re doing intermittent fasting… keto… paleo… the freaking cucumber diet…

Whatever, here’s the mistake that sabotages most dieters from the start:

They’re freaking STICKLERS for the rules… and eventually their body rebels and makes them CRAVE all kinds of sweets… saturated fat… and carbs.

Because if you go on a diet, and deprive your body of the things it wants…

It’s only going to rebel against you eventually.

And while I’m not saying eating desserts, cookies, French fries, or whatever you crave in small quantities is going to work for you (it simply does not work for everybody, since not everyone has that level of self-control)…

There is a much easier way that doesn’t really require you to follow any rules.

It’s all about shifting your body’s microbiome, so you crave LESS of the food that’s bad for you, and that causes unwanted weight gain… 

And starts to naturally crave better, healthier foods.

It all starts in your gut, and this world-renowned weight loss doctor will explain how right here:

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