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Let’s Burst Myths About Intermittent Fasting

intermittent fasting
Intermittent fastin concept - empty plate on blue background, copy space

You’re going to lose weight no matter what.

( Weight loss is not guaranteed)

Contrary  to popular belief, IF or fasting in general does not always lead to weight loss. Justin Blum – veteran fitness industry expert & CEO of Raw Fitness franchise told Insider that 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 throwing down burgers, pizza & candy results are going to be slim to none, he said. IF works hand – in – hand with a healthy  diet . Each fasting period cannot be treated like a cheat for the diet to work.

Fasting will slow down your metabolism : 

( You should not be restricting calories)

fasting will not slow down
image credit :semanticscholar.org

Whether in fear or anticipation of slowing down your metabolism down through IF, Blum says that this is actually  a myth & he’s here to debunk it. IF isn’t to calorie restrict; it’s restricting  the time in which calories are consumed he said waiting a few extra hours to eat your first meal will not make a difference in metabolic rate. Changes in metabolic occur with understating which should not be happening when on an IF diet.

Fasting is better than snacking for weight loss.

( it depends on the calories of the snack )

When dieting, it is often said that you should be snacking between each meal. One of the main myths about IF, however makes those who try it think that it should be a substitute for healthy snacking. In the end weight loss comes down to a constant calorie deficit,  Blum told Insider, it doesn’t matter if those calories are spread throughout the day or consumed in a 4 to 8 hour period. Do what is best is for your body & lifestyle to reach the goals that are set.

You can eat as much as you want when you stop your fast. 

( You should still be eating planned sized meals)

you are suppose to eat regular sized meals when you stop eating
image credit:rtve.es

IF 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. And, according  to Dr.Mike Russell, Co – founder of Neuro Coffee, doing this will basically be counterproductive to all the work you’ve put in. The key to being successful with IF is that you need to eat as you normally would when you end your fast, he said, IF you fast all day until dinner, but then eat a diner that is the size of breakfast / lunch / dinner, it negates the time that you spent fasting.

Fasting for weight loss works better than other weight lost strategies.

( All diets with calorie restriction will lead to weight loss)

IF you are under the thought that IF is the best option for losing weight, you should think again. IF at the most basic level is an exercise in caloric restriction. Roussell said than other means & methods for losing weight.

Working out is impossible IF you’re fasting.

( Working out while fasting is possible)

According to Mission Lean co – founder, ACE certified personal trainer & certified fitness Nutrition specialist Jon Pearlman, working out while fasting is actually positive thing.

Actually the best time to work out is an empty stomach first thing in the morning, be told Insider, 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.

Eating a big breakfast is a necessity since it’s considered the most important meal of the body.

(Eat what works for your body)

you should eat according to your bodies acceptance
image credit : edition.cnn.com

Breakfast should be done as it’s a fuel for the body. Pearlman said that the way we’re lead to believe is not necessarily true.

Of course cereals are important for breakfast but really you can listen to your body & have breakfast accordingly. You can eat a substantial lunch especially if you’ve worked out in the morning or skipped breakfast altogether. Choose your meal as your body & lifestyle needs.

You’ll become extremely healthy & fit by fasting.

(Fasting won’t do much overnight)

IF when combined with proper exercise & care can assist you in losing weight, but Pearlman cautions those who are considering the diet to know that 

Doing it by itself is not a magical way to  be successful and becoming fit.

Dieticians are not magicians, of course they will guide you & will give you a plan but Insider, Health & fitness are things that you have to work to maintain throughout your entire life. If you lose weight you need to maintain it with healthy habits like nutritious diet & regular exercise. Fasting alone won’t give you your ideal body.

All Intermittent fasting is the same & everyone gets the same result

( Everyone’s body will respond to fasting differently)

Nutrition Consultant for RSP Nutrition, Monica Auslander Marena, MS. RD, LD/N told Insider that contrary to the belief of the masses, there are many forms of IF.

Some IF protocols are fasting every other day entirely, while others are ingesting a certain amount of kcals or doing time restricted feeding to a 6, 8, or 10 hour window day to day.

Intermittent Fasting  works because your body doesn’t process foods at night 

( if you eat 3:00 am, rest assured, your body will digest it)                             

if eat food at night, it will also get digested
image credit: youtube.com

Misconception about fasting is the reason why it works. Morena told Insider that this myth is not true. No matter food is going to digest at any time. A significant time should be focused on other metabolic processes. Ultimately each meal should be planned.

What do you think?

Newbie

Written by Dt. Rashmi Buddhadev

Clinical Dietician,
Obesity Expert,
Keto Expert,
Working as Kitchen Dietician
at DEW Medicare and Trinity Hospital working wd Dr. Shailesh Pitale Sir Endocrinologist n Dr. Sudhir Tomey Gastroenterologists

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