/3 Mistakes & Tips For Intermittent Fasting

3 Mistakes & Tips For Intermittent Fasting

Video: 3 Mistakes & Tips For Intermittent Fasting

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hey guys so I want to talk about the Remus takes people make when they undertake intamin fasting now there are many different mistakes you can make but these three in particular are quite common and the less kind of spoken about so I want to almost speak about them very quickly to I'm going to cover very briefly and one I'm gonna elaborate on but the first one briefly is gonna be water intake right you're going to be become dehydrated much quicker when you're in a fasted state when you're not consuming food so it's super important to consume water right you have to hydrate yourself it's super and super important to do this because if you don't Amalia to things like brain fog if you're fasting for quite a prolonged period of time so this especially applies to 24 hour plus fasts then you need to remain hydrated it's absolutely a vital especially if you're going to be doing things like exercise and you're still going to be doing strength training or running on you know even if you're dehydrated by a few percent you don't have enough water that can affect your workouts a lot right you can't just hydrate just before your workout you need to have water in an hour or two so before you actually go and do the workout to actually be hydrated enough so make sure when you're fasting to be consuming enough water and if you're doing a prolonged fast especially at the 36 48 hour mark I'm consider adding in a bit of salt into the water just because you lose a lot of that and your electrolyte balance can get out of whack so you want to add in a little bit of salt if you're doing a prolonged fast but don't worry about that so much if you're doing a normal short fast and just worry about getting in enough water so great strategy is to simply consume a big glass of water the moment you wake up and that will help kind of go towards your quota for the day now the second mistake um it's kind of it's applicable to both men and women um but sometimes more so two women and it happens to people who particularly kind of prone to the stress of fasting so some people will find especially if I'm new to this whole ketosis thing whether it be by ketogenic diet or fasting they'll find that they get brain fog quite easily and I feel irritable when they fast so they'll fast for let's say 16 hours they'll try it a few times but then they realize that for the duration that the faster they feel like crap right and I've heard all these other anecdotes from people saying they're feeling credible while the fussing and and people can't understand why I feel so irritable and and stressed and and I have brain fog when I'm fasting maybe I should just start eating breakfast or whatever again I mean that can work and you can lose weight like that perfectly okay but there's a solution to this basically comes down to the fact the fact that your body is not very good at getting into that state of ketosis where you're utilizing endogenous body fat for fuel and so you may run into problems because your body is kind of going low on blood sugar and you have no you don't have that much available glucose and your body isn't efficient at utilizing ketone bodies for fuel you see like the longer you practice fasting and especially if you're doing it very consistently and especially especially if you're doing a kid is an exact your body becomes adapted to that ketosis state and it becomes efficient at finding the glucose that needs to like fats and and through protein as well if you're eating um in any way so it's important to increase your fat and lower your carbohydrates if you're suffering from this problem and you find that you have a bit of brain fog and you're a bit irritable up in your fats and lowering your carbohydrates may give you the fat that you need while your body is not that good at usually utilizing its own in order to give you that fuel and energy you need and so that your low blood sugar levels don't really affect you right the found that they've done tests on this when people become kind of adapted to ketosis and their blood sugar falls below what would usually induce a coma that able to remain functional and they have no impairments of their cognition or physical capabilities and that's because ketone bodies take over as fuel but until that happens you need to make sure that you're getting in a bit of fat so you don't need to go on a killer genic diet for this to happen but what may help is to increase that fat moderate that protein and reduce your carbohydrates for your last meal before you start fasting so maybe let's say you're going to begin fasting at night so your last meal it could perhaps be some avocado some fish some green vegetables and maybe a bit of olive oil and egg or something and that sort of meal compared to one high end bread and heavy and fruit and stuff will make a big difference in terms of how quickly you're able to slip into ketosis and then that will effect big your cravings are and and how you feel so I definitely recommend that or if you fast in the morning make your last meal for the day a bit higher and fat and and you should see an improvement there but if you don't then fasting may just not be for you you know it's not for everybody and maybe you'll benefit from doing it every few days maybe you'll benefit from shorter fasts maybe we'll just benefit from introducing some low carb meals into your frequent meals throughout the day but for most people this will make a significant difference the last one tais isn't for people really prone to stress right because fasting although it has benefits it's it's essentially a stress on the body and after about 18 hours or so your cortisol levels are really start to increase cortisol – the steroid hormone in response to stress on the body now this doesn't mean that fasting is bad but it is a stress on the body so if you already have very high cortisol levels well you know you're the type of person that's quite prone and vulnerable to stress then introducing fasts about 18 20 22 hours per day if you have never done it before maybe a bit of a shock to the system right so that can cause some problems so easing into fasting is a really good way to go about it I personally wouldn't suggest that you do alternative day fasting meaning you fasted for a few days a week unless you're a woman and you're very prone to stress you just starting out but if you're a guy and you want to start intamin fasting or the majority of people I recommend you do it every single day but just do for 12 or 13 hours all right you want to do it every single day because it becomes a habit you know your body gets really used to it and then you can just increase those hours over the week so the first week is everyday you fast for 12 hours the next week 12 and a half the next week 13 and so on and so on so that's gonna be much better than doing a few days out of the week where you do 1820 hours and you kind of shock the system if you're the type of person who's vulnerable to stress and saying that things that may exacerbate stress when you're in a fossa site is it consuming too much coffee things like coffee and other stimulants like energy drinks work on stimulating your adrenals right they they excrete more cortisol so these can stress you out to having too many energy drinks and caffeine and stuff can obviously cause anxiety and stress and having now on top of intermittent fasting because you're consuming it to get through your fast can cause a lot of problems that can really give rise to some anxiety and that might not be a good idea so um making sure you're not overdoing it on the coffee there's another thing I'd recommend I think coffee is great I think coffee you know has a lot of antioxidants most of the antioxidants people get and their diet actually comes from coffee for the majority of people so coffee isn't inherently a bad drink I personally drink it myself but if you're having way too many per day you know you're having way too much coffee when you're fasting in order to get through it then you may want to reduce your coffee or just opt for decaf which is going to give you all the benefits from the antioxidants that coffee has but it's it's gonna reduce the amount of caffeine you have by far so that can be another option for you so those are the three mistakes that are want you to think about today for intamin fasting I've spoken about mistakes before but these three are quite important and they aren't spoken about enough so the first one is hydrate right remember to hydrate um the second one is to consider increasing of fat and lowering your carbohydrates if you're really experiencing irritability and brain fog through your fasts that may help you get into that state of ketosis better instead of having to kind of go through that rough patch where you're not efficient at utilizing your own body fat for fuel and the third one is going to be to monitor you monitor your stress levels and make sure you're not over consuming caffeine which will really force your body to excrete too much cortisol and and perhaps opt for more decaf coffee especially towards the end of the day to help mitigate those unnecessary cortisol spikes and also help you sleep which and directly will also help with cortisol because being sleep-deprived is really bad for cortisol alright guys so those are three mistakes I want you to think about and until next time I'll catch you guys later be sure to comment down below and tell me about your experience with fasting and let me know what you think the kind of biggest mistake you made with fasting was see later.