Intermittent Fasting: Top 5 Mistakes- Thomas Delauer
Intermittent Fasting: Top 5 Mistakes- Thomas Delauer
Intermittent Fasting: Top 5 Mistakes- Thomas DeLauer…
At the end of a fast people will be hungry and, as a result, will make poor decisions on what to eat. Your stomach is like a muscle. When it’s filled with large meals three times a day, the dispensability (amount your stomach walls can stretch) increases. When you head in the other direction – eating many small meals throughout the day – your stomach’s capacity goes down.
People make fasting more complicated than it needs to be. We believe in keeping it simple and seeing results – you can always experiment after that. If you’re new here make sure and take a look at our free audiobook offer Eat Stop Eat Making Fasting Simple Again (And Seeing Real Results).
Intermittent fasting will make you eat fewer meals, resulting in your stomach shrinking and less caloric intake. People will indulge in a less than healthy meal and feel overly full after dont have room for veggies as stomach shrinks.
Most people who try intermittent fasting end up cutting weight. You might plan big meals, but consistently eating them is difficult in practice. Even if you tell people that they can eat two large meals at lunch and dinner, they typically end up eating fewer calories than they would at 3 or 4 normal meals. Most people lose weight while intermittent fasting because when they cut out meals, they don’t make up for it with bigger meal sizes. Even if you tell people that they can eat two large meals at lunch and dinner, they typically end up eating fewer calories than they would at 3 or 4 normal meals.
A fasted state is merely a definition of a specific metabolic state no food (calories) whatsoever in the gut. Any food or drink with a caloric value will cause a spike in insulin because insulin is the hormone that regulates whether you store fat or release it. In a fasting state, the metabolism draws a significant amount of its energy from stored fat, any small amount of calories coming in (cream in your coffee, for example) would nudge the body away from metabolizing fat until those calories are used up. Also breaking the long term effects of a fast. By maintaining low levels of insulin throughout your fast, you ensure that the body has a chance to release and use fat stores. Enough calories would elicit enough insulin that fat metabolism would diminish, since insulin discourages lipolysis (2)
A 2011 study, from the Journal of Nutrition, looked at the effects of branched-chain amino acid supplementation on plasma concentrations of free amino acids, insulin, and energy substrates in a group of men aged 22-25. On the first day, the participants arrived at the laboratory after an overnight fast. A baseline blood samples was acquired and then the subjects consumed the beverage with 1 g of BCAAs. Seven additional blood samples were acquired during the subsequent 3 hrs. Five days later, the same participants repeated the procedure with a beverage containing 5 g BCAAs. Found that plasma insulin levels transiently spiked after BCAA ingestion and spikes in insulin can be detrimental when fasting halts the fat burnings effect (1)
Study Links: For BCAA study:
When fasting, your body goes through a process known as apoptosis where your body doesnt have to digest food, so it begins getting rid of dead or broken cells. Without enough water, your body is unable to transport and excrete what it needs to. On top of that, the majority of your energy needs are being supplied by breaking down fat stores during the fast . Fat is the storage site for most toxins your body encounters, and releasing a bunch of this fat will also release a bunch of toxins in your bloodstream.
Adding the right kind of salt, in the form of sea salt, to your diet during your fasting eating period is important when reducing caloric intake because every structure and function of the body needs minerals to function properly.
Hey look I’m fasting now I’m not fasting wait it’s been three seconds I’m officially fastening again see that’s what most people think all right fasting is simple it means not heating right but the thing is there are so many little variables that come into play that might trigger a metabolic response or might trigger an insulin response to the point that it can really throw us a loop and we need to take a look at what exactly the common mistakes that people make when fasting are in order to understand how we can get the biggest benefit out of fasting in the first place I’m going to give you the five biggest mistakes that people make when fasting I’m not going to waste any time I’m going to get right to it the first common intermittent fasting mistake is simply not getting enough of your healthy foods in that sounds so vague so simple right and if you’re not used to my videos you’re probably tuning out now because you’re saying this guy’s way too basic but that’s fine you think what it comes down to is the fact that your stomach has something called dispense ability what that is is it operates like a muscle it shrinks and it expands and if you eat more and you eat more frequently than your stomach expands and it gets used to eating more but the thing is when we’re fasting we’re going obviously extended periods of time without eating which means the stomach shrinks well that’s all fine and dandy and kind of a good thing in terms of calorie restriction but when it comes down to the end of the day it’s time to break your fast well then you usually go for the foods that taste good first so you’re going to go for something that’s a little bit more dense or maybe has a little bit more volume to it the problem is it’s going to fill you up super fast because your stomach trick then you have no desire to have the veggies because you flat out don’t have room and you’re not hungry this is a big big issue and although it sounds so simple it’s one of the biggest ones that plagues people that intermittent fast now I could tell you a bunch of ways to not have junk food when you first break your fast but in reality I’m preaching to the choir because everyone sets out with that common mission but not everyone can live through with it so what I recommend is at some point during your feeding window is to get more high fat dense foods into your diet simply because that’s going to allow you to meet your caloric needs and it’s going to allow you to more than likely get enough of the nutrients that you need you see calorically dense foods like fats are significantly smaller in volume but allow you to reach your caloric goals so therefore you’re not going into a calorie deficit and you’re also not filling up your stomach you’re able to get enough calories and you have enough room to ultimately get your veggies in all right let’s move on to the number two common mistake and this is flat out coffee in tea creamers it seems pretty logical that if you were going to be adding is something that has calories like a creamer like a half and half or an all in milk to your coffee that kind of makes it a food but most people don’t really want to look at it like that and I think they just turn that off in their brain they think coffees coffee if I add some creamer to it I’m not breaking a fast it’s a liquid no that’s not the case you’re still taking in something that is eliciting a metabolic response if you put creamer and I mean even a half a tablespoon of low calorie almond milk that accounts to about 12 calories you are breaking your fast fasting is not eating not fasting is eating okay we need to make sure that we are not consuming any calories during our fastening window period anytime you consume food or anything that triggers a caloric response or metabolic response you are stopping the process of burning stored energy and converting over to the process of using food energy we don’t want that which leads me in to number three okay this number three fasting mistake is consuming branched chain amino acids I’m going to kick this one off with a research bomb so that it makes sense and I have some credibility there was a 2011 study that took a large group of young men and they looked at a few things they were looking at amino acid levels they were looking at energy substrate levels and they were looking at insulin levels during a fast so what they did is on day one they brought them all in and they said okay we’re going to take your baseline blood work and we’re going to have you fast and then we’re going to read out your fast blood work for the next seven hours they’re going to read it every hour and they’re going to determine where they stand okay everything was all fine and dandy then five days later they had these same men come back and do the exact same thing a baseline test followed by seven subsequent tests except this time they gave them five grams of branched chain amino acids at the beginning of their fast well guess what the studies ended up showing that when they had the branched chain amino acids they had transient levels of insulin they had these spikes throughout the day they had a little spikes and insulin what that means is although it’s a small insulin spike branch chain amino acids do break a fast now a lot of people are going to argue with me they’re going to say hey it’s such a small insulin spike it’s barely going to make a difference that’s not going to kick you out of ketosis or anything like that well newsflash this isn’t a ketogenic lifestyle diet we’re talking about fasting it’s black and white and if you have insulin spiking you’re starting your fast over you may as well count as soon as you have that branched chain amino acid as you re starting your fast because as far as your body’s metabolism is concerned and as far as the detoxing process goes you’ve restarted all right so now I’ve gotten off my high horse let me go ahead and roll into number four the number four biggest mistake that people make when intermittent fasting is simply not drinking enough water again it sounds like a pretty simple one right you always should be hydrated but when it comes to fasting there’s some unique things that are going on you see fasting promotes this thing called cell apoptosis what cell apoptosis is the promoted cellular death and recycling and it sounds like a bad thing like we wouldn’t want to have that cell death but we do you see when we’re fasting we’re not having to work on metabolizing food so our body works on metabolizing itself what means it recycles the cells it burns up and kills off the cells that don’t need to be there promotes them to die and it recycles them and you excrete them the thing is if you’re not adequately hydrated you can’t flush out those toxins so you literally are doing yourself more harm than good your body’s killing off the bad cells the ones that doesn’t need it’s recycling them but it has no way to recycle them so you’re just having them sit there it can’t flush them out now additionally when you’re fasting you’re burning a lot of fat you’re utilizing fat as a source of fuel and we have to remember that fat is where many of our toxins build up so if we’re burning fat we’re releasing those toxins and if we’re not drinking water we can’t process those toxins through the liver and excrete them they’re just going to float around in the body making us toxic so yeah you’re hearing me right fasting can actually set you back if you’re not hydrated properly so let this be a rule that you drink more water when you’re fasting than you would when you’re not which leads me in to the final mistake and this is a big one minerals salt magnesium potassium these are so critical when you’re fasting you see minerals don’t really affect your metabolism in terms of caloric in caloric out we have to make sure that we’re still getting our minerals in especially if you’re consuming extra water during a fasting period minerals are so critical for cellular function and for the electrical signals that our brain is sending throughout our body if we don’t have them we can’t function well but there’s an added benefit to making sure you get enough sodium and I highly recommend you add just like a quarter teaspoon or maybe a half a teaspoon to your gallon jug of water that you’re going to sip on throughout the day what this is going to do is going to allow the cell to become more permeable that isotonic state okay the state where the cell has enough sodium to draw in additional water causes the membrane to expand a little bit and become permeable a permeable cell membrane means that nutrients and toxins can flow in and out you’ve opened a revolving door so the cell can breathe can eat waste and detoxify it’s the way that it needs to be so if you have those minerals while you’re fasting it allows that process to occur and allows you to maintain hydration so as always make sure make sure that you’re taking these five things into account on a fasting day specifically and if you ever have ideas on different videos or if you have different ideas on kinds of diets you want to hear about let me know please comment below and be sure to subscribe to my channels that you see all three videos we put up every single week as always I’ll see you in the next video..