In This ArticleView AllIn This ArticleNot Easing into ItConsuming Too Many CaloriesDrinking SodaNot Keeping Track of Water IntakeBreaking a Fast with Low-Protein, Low-Fiber FoodsGoing Too ExtremeHaving Caffeine WithdrawalsBeing Too RigidEngaging in an Intense WorkoutGiving UpThe Bottom Line
In This ArticleView All
View All
In This Article
Not Easing into It
Consuming Too Many Calories
Drinking Soda
Not Keeping Track of Water Intake
Breaking a Fast with Low-Protein, Low-Fiber Foods
Going Too Extreme
Having Caffeine Withdrawals
Being Too Rigid
Engaging in an Intense Workout
Giving Up
The Bottom Line
Intermittent fastingis an eating pattern where you cycle between periods of eating and fasting. Basically, the daily window for eating is shortened with intermittent fasting so that you only eat between two predetermined times (which can be different for everyone).
The consensus is still out regarding intermittent fasting and weight loss (some studies show it to be effective, but not necessarily more effective than other types of diets). According to a 2023 review inNutrients, intermittent fasting may improve quality of life, decrease fatigue and lower IGF-1, an agent that accelerates tumor development and progression.
Think you’re ready to give intermittent fasting a try? Reducing your eating time may sound simple enough, but you can easily break your fast if you don’t do your research. Here are a few of the most common mistakes made with intermittent fasting.
What You Need to Know About Intermittent Fasting for Women
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Intermittent fasting is about when you eat, not what or how much. If you find you consume too many calories while intermittent fasting, you’re not alone, says Mills. “It can be easy to overeat when a fast breaks, either because you’re feeling ravenous or you justify to yourself that you’re making up for lost calories.”
Mills advises using a scale of zero to 10, where zero is famished and 10 is stuffed. You should feel hungry before eating, and you should stop eating when you’re full, not just to clean your plate. Mills also recommends slowing down while eating so your brain has time to signal when you’re getting full. “It may take 15 to 20 minutes after you start eating,” says Mills.
Pictured Recipe:Greek-Inspired Burgers with Herb-Feta Sauce
Mills says the carbonation in soda can mask your sense of hunger, which can set you up for being too hungry at your next meal and lead you to overeat. “Artificially sweetened drinks can also raise the satisfaction bar for sweet tastes, so when you do eat a piece of fruit it may not be satisfying.”
Mills adds these beverages may also have caffeine, which can affect people differently. “Some caffeine may make you jittery and set you up for craving sweets, while other caffeine may mask your sense of hunger and postpone eating until well past feeling hungry,” says Mills.
Pictured Recipe:Watermelon, Cucumber & Feta Salad
In general, you should be drinking about 2 liters (that’s 1/2 gallon or 64 ounces) of water per day. “Water is a part of metabolic reactions in our body and is necessary for it to function properly. Hydration prevents us from mistaking hunger for thirst,” says Mills.
During snack breaks, opt for non-starchy veggies and fruits that contain water (yep,hydrating foodscount toward your daily water goal!). Have sliced cucumbers, celery, watermelon and oranges prepped in the fridge or your lunch bag.
Mills says eating adequate lean protein, such as meat, poultry and fish, as well as plant-based proteins like legumes, nuts and seeds with each of your meals will help keep you full longer. “Protein helps us feel full. Plus, if you are losing a few pounds, protein will help maintain your metabolically active lean body mass,” says Mills.
Another perk is that fiberfrom fruits, vegetables, whole grains and legumes will slow the digestion and absorption of the carbs you eat, so you stay full and energized longer between meals. “Plus, choosing foods that provide protein and fiber will provide you with the vitamins, minerals and nutrients you will need as you re-portion your calorie intake,” adds Mills.
Not to mention, if you make your window for eating too short, you won’t be able to get in all the necessary nutrients you need, nor will you be able to stick with it for long. Make smaller, manageable changes and always listen to your body.
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Who said to ditch your morning joe, afternoon espresso or warm tea? No one! In fact, coffee isn’t bad for you. “A caffeinated beverage, especially if warm, is a comforting bridge between meals,” says Mills. Just remember to avoid adding sugar or milk if you drink your cup when you’re fasting.
Here’s What Happens to Your Body When You Quit Caffeine
Whether you stick with intermittent fasting for a week or a month, it needs to feel like a natural part of your routine. “Shifting the focus to being more intuitive about when you eat based on your sensation of hunger and fullness is something that makes sense for a lifetime,” says Mills. “Choosing foods that nourish your body with the nutrients it needs to stay energized changes a calorie-counting mindset to a quality of life focus.” It’s less diet mode and more a new way of thinking about—and consuming—food.
You can exercise, just not like the Hulk. It’s hard to go all out in a workout if your tank is empty. Moderate exercise is important for health benefits, but if you want to go a little more hardcore, make sure you’re not hours away from your next meal. Basically, don’t hit the gym at 5 a.m. and then not break your fast until 2 p.m.Your body needs fuelto get you through a tough workout and to replenish your stores after one.
Avoid throwing in the towel or beating yourself up if you end up eating at the “wrong time.” You won’t undo all your work with one meal, but you might with a bad attitude. Take the time to reassess and make sure the schedule you’ve set up continues to work with your lifestyle. Maybe it doesn’t anymore, and you want to shift your eating window or relax it a bit. That’s OK. Also, remember to focus on your food choices and eat as many high-quality, nutritious foods as possible. If you have a healthy balance of protein, fiber, non-starchy veggies and H2O, you won’t be as hungry throughout the day.
The research is mixed regarding the benefits of intermittent fasting. If you choose to give intermittent fasting a try, start slow and ease into it. Choose a variety of nourishing foods to eat during your window of eating opportunity.Stay well-hydrated, pay attention to how you’re feeling, be flexible with it and don’t beat yourself up if you eat outside your fasting period. There is no one perfect way to eat. Listen to your body and do what works best for you and your lifestyle.
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