Can Intermittent Fasting Cause Weight Gain? [10 Times Fasting Goes Wrong]
Can Intermittent Fasting cause you to gain weight? When it comes to weight loss, Intermittent Fasting can be an excellent tool. It has been found to help the body preferentially burn fat as a fuel source and can help naturally reduce the fat storing hormone insulin.(1) But can Intermittent Fasting ever cause you to gain weight? If you're gaining weight with Intermittent Fasting, there are 10 very common mistakes you might be making. Today, I'm diving into the 10 most common Intermittent Fasting mistakes so that you can start achieving your wellness goals!
Watch the video for this article below! Otherwise, keep scrolling for the complete list.
1. Not Drinking Enough Water
When using Intermittent Fasting, insulin levels naturally start to decrease.(1) This natural reduction in insulin can cause the body to release water and promote a state of dehydration. Dehydration, aside from leading to issues such as fatigue and headaches, can also cause an increase in sugar cravings and likely lead to consumption of sugary foods that work against weight loss goals.
2. Jumping In Too Hard Too Fast
If the eating window or meals are not addressed before diving into Intermittent Fasting, this can result in some serious sugar cravings. This process is discussed in more detail with the video below.
3. Not Getting Enough Electrolytes
Along with water, electrolytes tend to get lost in the process of fasting as well. This can increase cravings for starchy, salty foods, such as potato chips or popcorn. These highly starchy foods can cause a massive spike in the storing hormone insulin and work against weight loss goals. Utilizing Celtic Sea Salt or a high quality electrolyte replacement during the fasted state can help to balance electrolyte levels.
4. Not Eating Enough During The Eating Window
A persistent state of semi-starvation (aka calorie restriction) by simply not eating enough during the eating window can lead to decreased metabolism and make achieving a weight loss goal much more difficult. Eating the proper amounts of protein and fat for your body's needs is crucial to prevent this. You can download 7 Intermittent Fasting recipes for free that focus on high quality sources of protein, fat and fiber HERE.
5. Using A High Carb Diet With Intermittent Fasting
Higher carbohydrate intake can lead to a higher secretion of the storing hormone insulin and make weight loss (particularly fat loss) an uphill battle. Instead, try using meals focused on stabilizing blood glucose levels and boosting satiety, such as those in the Complete Intermittent Fasting Bundle Meal Plans.
6. Breaking The Fast With A Small Meal
This circles back to the issue of not eating enough during the eating window, which can lead to a variety of concerns ranging from decreased metabolism to increased sugar cravings. Instead, try making one of my favorite, satiating break-fast smoothie recipes like THIS one.
7. Using Collagen During The Fast
Collagen is made up of amino acids and amino acids can stimulate an insulin response. This will therefore break a fast. Instead, keep any collagen supplements during your eating window so that there isn't a risk of breaking a fast.
8. Not Being Flexible With The Eating Window
Being too rigid with your eating and fasting windows may lead to situations where you feel left out of social engagements. Whether it be a spur of the moment dinner plan with friends you haven't seen in a while or a birthday brunch that begins before your usual eating window starts - not allowing for some flexibility can lead to you feeling left out of important social occasions. In these circumstances, allowing for some flexibility to your fasting and eating windows to account for these occasional important events is crucial for longevity of your fasting protocol. Check out the first video in this post for additional details of how to adjust your window to be more flexible.
9. Drinking Alcohol During Your Fast
Although alcohol is a liquid, it will break a fast.
10. Not Getting Enough Sleep
Poor sleep can lead to increased ghrelin (hunger hormone) and increased cortisol (stress hormone) levels the next day. This combination can greatly increase sugar cravings and likelihood of indulging in foods that won't support your goals (or make you feel very good, either).