Intermittent fasting has become widely popular. Before you go following in the steps of supposed fans, you want to be sure that you are clear on what this type of “diet” really consists of.
According to Dr. Robert Zembroski– author of the health-focused book “Rebuild” – although fasting has been said to be good for the mind and body, there are also things that you should watch out for when you’re done.
“Those that fast often indulge in eating high-calorie high-fat foods with the perception that fasting will allow them to devour whatever they want,” he said. “When you deprive the body of food, there is a physiological drive to overeat due to the release of appetite hormones including ghrelin and leptin and excitation of the hunger center in your brain. This will cause people to overeat after their fast.”
To help you along your journey, here are 10 myths – debunked – about intermittent fasting.
1. MYTH: You’re going to lose weight no matter what.
Contrary to popular belief, intermittent fasting – or fasting in general – does not always lead to weight loss. This type of thinking is a common misconception when it comes to this type of dieting. It doesn’t matter how long the fast is for if you’re breaking the fast by eating fast foods, processed food etc. I.F. works hand-in-hand with a healthy diet. Each fasting period cannot be treated like a cheat day for the diet to work.
2. MYTH: Fasting will slow your metabolism down.
Intermittent fasting isn’t calorie restriction; it’s restricting the time in which calories are consumed. Waiting a few extra hours to eat your first meal will not make a difference in metabolic rate. Changes in metabolic occur with undereating – which should not be happening when intermittent fasting.
3. MYTH: Fasting is better than snacking for weight loss.
When dieting, it is often said that you should be snacking between each meal. One of the main myths about intermittent fasting, however, makes those who try it think that it should be a substitute for healthy snacking.
Weight loss comes down to a constant calorie deficit. It doesn’t matter if those calories are spread throughout the day or consumed in a four to eight hour period. Do what is best is for your body and lifestyle to reach the goals that are set.
4. MYTH: You can eat as much as you want when you stop your fast.
Intermittent fasting – and any other diet you decide to go on – is just the start of your healthier lifestyle. Unfortunately though, many believe that they can go back to uncontrolled eating once they’ve ended their fast. Doing this will basically be counterproductive to all the work you’ve put in. The key to being successful with I.F. is that you need to eat as you normally would when you end your fast. If you fast all day until dinner, but then eat a dinner that is the size of breakfast/lunch/dinner, it negates the time that you spent fasting.
5. MYTH: Fasting for weight loss works better than other weight loss strategies.
Intermittent fasting at the most basic level is an exercise in caloric restriction. Intermittent fasting has not been shown to work better than other means and methods for losing weight.
6. MYTH: Working out is impossible if you’re fasting.
The best time to work out is on an empty stomach first thing in the morning. That way you’ll be burning the fat already stored on your body instead of the calories from what you’ve just consumed. Eat your breakfast after your workout to replenish your body.
7. MYTH: Eating a big breakfast is a necessity since it’s considered the most important meal of the day.
Though you’re told you should be consuming a good amount for breakfast to fuel your day, this is not necessarily true. You can listen to your body and have a small breakfast (since most people don’t have much of an appetite when they wake up). Then, you can eat a substantial lunch – especially if you’ve worked out in the morning or skipped breakfast altogether. You can choose whichever meal you want to be the biggest meal of the day. It’s all about what works for your body and your lifestyle.
8. MYTH: You’ll become extremely healthy and fit by fasting.
Intermittent fasting – when combined with proper exercise and care – can assist you in losing weight, but by itself, it is not a magical way to be successful at becoming fit.
9. MYTH: All intermittent fasting is the same and everyone gets the same results.
There are many forms of intermittent fasting. There is no “official” definition regarding what intermittent fasting is. Some I.F. protocols are fasting every other day entirely, while others are ingesting a certain amount of kcals or doing time-restricted feeding to a six, eight, or 10 hour window day to day.
10. MYTH: Intermittent fasting works because your body doesn’t process foods at night.
One huge misconception about fasting is the reason why it works. Though it’s often thought that digestion doesn’t occur after a certain time. Your body will digest food no matter what time it is. It’s a matter of allowing your body a significant time (whether experts agree on 12-16-18 hours remains unseen) to focus on other metabolic processes like autophagy and cellular repair, instead of diverting attention to digestion. If you eat at 3 a.m., rest assured, your body will digest it.
Taken from an article on Apple News, written by Ni’Kesia Pannell