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Interval fasting, even intermittent called the end of fasting, is practical. The diet method helps weight loss, elevates mood, and can have an impact, according to studies, a positive effect on blood pressure.
The principle is quite simple: Depending on the variant you are fasting at least 16 hours of the day, the rest of the hours are you allowed to eat as usual.
Interval fasting is not a free ride for the consumption of Fast Food and unhealthy food. In addition, the decreasing trend is not suitable for everyone.
These common mistakes should be avoided.
1. To high goals
Many diets fail because they require an extreme transition. From one day to the other the diet completely, overwhelmed the body.
Therefore, the personal objectives should not be in the interval fasting from the beginning, but slowly increased.
Best to start with a fast interval of twelve hours, and this increases depending on the personal well-being.
2. The Plan does not fit the life style
What nearly variant you choose, should be well considered.
Who already don’t like eating Breakfast, for the 16:8 is-rhythm is ideal. So you can eat, for example, in the period from 11 to 19, or 13 to 21 o’clock.
Night owls who want to give up your midnight snack, this variant, however, is often difficult.
Also all the fast days, such as in the case of the 5:2 variant are not suitable for everyone – who has, for example, a stressful work daily life often requires regular meals to recharge your batteries.
3. Too much or too little food
The fast phase is finally over, you can now eat again right? Not quite: you Eat too much, to take.
When intermittent fasting, the energy balance is – it is positive, you eat more than you consume and, therefore, takes.
To eat too little, is dangerous as The metabolism slows down, the body builds muscle mass. Muscles are important in losing weight because the more muscles you have, the higher the consumption of calories is in a state of rest.
Therefore, should you be strength training against tax.
4. To grab unhealthy foods
Fasting is not a free pass for Fast Food, chocolate and other calorie food rich.
Of course, can and should allow yourself, and smaller sins, unhealthy Snacks should not be a habit.
Who is not adhering to this rule, should not be surprised about the extra kilos. Because only together with a healthy diet interval leads to fasting for weight loss success.
5. Too little to drink
Drink, drink, drink – THE Standard rule in all the slimming methods. The recommendation of the German society for nutrition is two to three litres per day.
And that’s not Cola, juice and beer, but water and unsweetened herbal teas. Because a sufficient amount to drink is healthy and helps you shed excess weight.
Source
- Schübel, R. et al. (2018): Effects of intermittent and continuous calorie restriction on body weight and metabolism over 50 wk: a randomized controlled trial, retrieved on 15.01.2020: https://academic.oup.com/ajcn/article/108/5/933/5201451
Julia Are
*The contribution to “a standstill on the scales: These 5 mistakes the Decrease in the interval fasting prevent” is published by FitForFun. Contact with the executives here.