5 INTERMITTENT FASTING MISTAKES That’s Preventing You From Losing Weight


But the keyword here is if you do it properly. There are rules to this. Here are the top five Intermittent fasting
mistakes that’s preventing you from losing weight. What’s going on, guys? Carlo Macapinlac here from NewbieFitnessAcademy.com
I help busy professionals lose weight so they can feel more confident and get the most out
of their lives. If you’re new to the channel, make sure you
hit that subscribe button to get notified every time I post a new video every week and
make sure you follow me on Instagram where I post daily awesome fitness content just
like this. In my opinion, intermittent fasting is one
of the most powerful methods of weight loss. Its efficacy is unparalleled. If done properly, it’s one of the main strategies
that I use with my private coaching clients and they’ve all gone to see some amazing results. So you know it works. But the keyword here is if you do it properly,
there are rules to this. And with any set of rules, mistakes are bound
to happen along the way. Here are the top five intermittent fasting
mistakes that’s preventing you from losing weight. Number one, you’re eating too much carbs. We’re gonna start with this because this is
a big one. This honestly prevents people from losing
weight, period. But before we dive in too deep, we need to
establish a baseline first. OK. If you just delete liquid calories, if you
delete refined carbs like cookies, chips, pasta, pizza, if you delete excess sugar like
fruit or candy, for example, if you delete fake foods like protein bars and granola bars
and if I eat a lot of nutrient dense foods. If you revolve your diet around plants and
animals, you’re going to lose weight. Intermittent fasting will just help you get
there faster. And that’s where mistake number one comes
in. A lot of people get into intermittent fasting
because they see all these crazy results. So they do it. They take care of the fasting part, but they
don’t really adjust their diet. And this is such a big mistake. If you ever heard of the saying that you can’t
outrun a bad diet. Well, you can’t out fast a bad diet. Now, let’s quickly talk about what happens
to your body every time you fast. OK. So one of the biggest benefits of intermittent
fasting and there is a lot of them is that fasting regulates your insulin levels. This is important because insulin is what
controls your body weight. All you need to know is that if your insulin
levels are high, you cannot access your body fat for energy. You just can’t. So insulin, high insulin blocks fat burning. If your insulin levels are low, that’s when
your body taps into your fat stores for energy. And if you’re trying to lose weight, that’s
exactly what you want. So if you keep eating a high carb diet, your
body is in a constant state of dealing with all the glucose that’s entering your system. So if you have a lot of glucose in your system,
that raises your blood sugar levels and your body deals with that by raising your insulin
levels to store all that glycogen into your cells. So if you keep eating a high carb diet, you’re
putting your body in this metabolic limbo where your body doesn’t really get into a
fully fat burning state because when you fast, you drop your insulin levels, but then you
eat a high carb diet and then you spike it up again. You have this roller coaster ride where you’re
neither here nor there in terms of being a fat burner or a sugar burner. And again, being in a high carb diet makes
intermittent fasting harder because again, you have to deal with the blood sugar crash
that happens naturally every time you eat a high carb meal and every time you have a
blood sugar crash, your body thinks that it’s going into a state of hypoglycemia. So your body sends hungry signals to your
body that you need to eat again. This is why you need to eat every two or three
hours if you’re on a high carb diet. And if you don’t eat, that is when you get
“hangry”. Sound familiar? Now, if you want to know how to eat properly,
then make sure you stick around until the end of the video for instructions on how to
download my lean body blueprint. Number two, you’re not eating enough to piggy
back off of mistake number one. This is the other side of that equation where
you’re not eating enough when you’re doing intermittent fasting. You know, you tried to do too much. And this is typical crash diet mentality. Right? Is that you combine intermittent fasting with
a low calorie diet. That is a big no no. Because here’s the problem with that, is that
if you do intermittent fasting, you’re eating a lot of low calorie and low fat foods. You are doing more harm than good because
usually low fat foods are highly processed, because A) to make them low calorie, they
have to take the fat out and B) they’re higher in sugar content, because every time
they take the fat out, they have to replace that with something else. And that’s something else is sugar to make
it taste good. So low fat foods are usually higher in sugar,
and food manufacturers sometimes mask this by using artificial sweeteners. And we’re going to talk about that in a second. And the problem with being in a low calorie
but high carb diet, because low fat equals high carb and high sugar. So you keep your insulin levels high. Is that you’ve not put your body in a position
where your body is only burning the energy that you’re taking in from this low calorie
diet. Because remember, high insulin blocks, fat
burning. So let’s say you’re only eating like 12000
calories a day. If you do that over time, your body will eventually
slow down your metabolism to twelve hundred calories, because that’s all that’s coming
in, because your insulin levels are high. You can’t access your body fat for energy. So your body then responds to this by lowering
your metabolism. And that leads to weight loss plateau, fatigue. And you’re just constantly hungry all the
time. So when you’re fasting, stay away from low
calorie and low fat foods, stick to single ingredient foods and make sure you’re always
eating to satiety. Mistake number three, you’re using a crutch. Now I’m talking about your keto coffee or
your bulletproof coffee here where you’re adding MCT oil and butter to your coffee. Now, I’m not necessarily saying that those
are bad things, but MCT oil and butter contains calories, which means that if you take it
while you’re fasting, your body has to process it. And every time your body has to process something
that breaks your fast, OK? Yes, it does keep you in ketosis because you’re
taking in full fat. And if you’re trying to lose weight, would
you rather have your body burn butter or burn your own body fat for energy? The answer is pretty obvious. And another crutch that people use are artificial
sweeteners. And this is another big one. I’m talking about drinking Diet Coke or diet
soda or any drink that’s branded as having zero calories and I have another video that
talks about this in further detail. But this is all you need to know about drinking
diet soda. This whole belief that drinking diet soda,
zero calories and Diet Coke is somehow better for you is probably one of the biggest lies
in the fitness industry. That and everyone believing that fat is still
bad for you. And I have another separate video that debunks
that myth. Here’s all you need to know. Your body doesn’t count calories. You have no calorie counter in your stomach. Your body, however, has a physiological response
to these zero calorie drinks. It doesn’t get a free pass. I mean, nothing that sweet gets a free pass
once it enters your system. And one of those physiological responses is
a spike in insulin levels. And when you trigger an insulin response,
you’ve just broken your fast. Your body now goes into fat storage mode because
your body thinks that there’s food coming in because you’re drinking Diet Coke, even
though it’s zero calories. And that’s where the term empty calories comes
from. But there’s actually no food coming in. Right. Because you’re drinking Diet Coke. So your body then activates the hunger hormone
ghrelin and it makes you crave food even more. So, as you can see, Diet Coke and diet soda
does more harm than good. There’s also a lot of studies out there that
Diet Coke drinking, Diet Coke destroys your gut microbiome. It is directly linked to obesity. Listen, the whole point of fasting is, you
know, you want to create periods where you’re taking a break from eating. It’s not about gaming the system by using
crutches like artificial sweeteners and drinking diet sodas. Number four, you’re not fasting long enough. Let’s get one thing straight out of the way
here. If you’re just fasting for twelve hours, you’re
just breaking even. What I mean by that is if you’re, you know,
eating three meals a day, eat your breakfast at 8 a.m., your lunch, and then you eat dinner
at 8:00 p.m. You’re pretty well balanced, right. So you have a 12 hour eating window and then
you have a 12 hour fasting window. You need to fast a minimum of 14, preferably
16 hours if you want to start seeing results. There’s a lot of studies out there that the
benefits of fasting actually doesn’t start until the 16 hour mark. That’s why the 16 hour fast is one of the
most popular ways of intermittent fasting. And it’s also one of the easiest ways to follow,
because if you skip breakfast, that automatically extends your fast. And if you eat lunch at noon and then you
eat your dinner at 7:00 and you’re done eating by 8:00, then that gets you your eight hour
eating window. And if you have a lot of weight to lose, you
need to start fasting longer. Listen, you’re not gonna die. The average person is carrying around one
hundred thousand calories worth of stored energy in the form of body fat. If you want to lose weight, you need to tap
into your fat stores for energy and you achieve that by again fasting for a minimum of 16
hours every single day. Number five, you’re throwing in the towel
way too soon. And this goes back to just, you know, having
realistic expectations when it comes to how long you’re going to reach your goals. Listen, it didn’t take you a week or a month
to put on the weight that you’re trying to get rid of. What makes you think that a couple of days
or a week of fasting is going to magically get rid of all that excess body fat? It doesn’t work that way. Listen, you need to start slow on this. OK? There are levels to this and a lot of people
throw in the towel right away when they do intermittent fasting because they think it’s
too hard. I mean, you can’t just go from zero to 100
on this, especially if you’re somebody who typically eats all day, you graze on food
all day. From the moment you wake up until you go to
bed. If you’re somebody who’s used to eating six
small meals a day, maybe just try to reduce that to five meals a day and then four meals
a day, and then you eat three meals like a normal human being. And then after that you start eating a late
breakfast. You adjust that an hour every single day until
you get used to not eating breakfast. And then eventually you just want to have
an eight hour eating window. And in that eight hour eating window, you’re
eating a lot of nutrient dense foods. Again, you revolve your diet around plants
and animals and you’re eating a lot of healthy fats and high quality protein. And think of fasting like a muscle. OK. The more you use it, the better you get at it.

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