Intermittent Fasting Mistakes That Make You GAIN WEIGHT
Summary
TLDRThis video script delves into common pitfalls of intermittent fasting that could lead to weight gain rather than loss. It emphasizes the importance of avoiding overeating after fasting, choosing nutrient-dense foods, and maintaining stable blood sugar levels with a low-carb diet. The speaker also addresses misconceptions about Bulletproof Coffee, the necessity of hydration and electrolytes, the impact of stress and sleep on weight, and the role of exercise in fuel selection. The key takeaway is the need for a sustainable, well-informed approach to intermittent fasting for long-term success.
Takeaways
- 🍽️ Overeating after fasting is a common mistake that can lead to weight gain, often due to a feeling of deprivation followed by overcompensation.
- 🔄 Eating the same types of low-quality, processed foods without changing the diet's composition can lead to cravings and poor nutrition during fasting periods.
- 🚫 High carbohydrate diets can cause blood sugar spikes and insulin release, leading to cravings and an unsustainable energy roller coaster.
- 🔄 Changing eating habits too quickly or transitioning directly from a standard diet to fasting without adaptation can be challenging and counterproductive.
- ⚠️ Understanding the impact of diet on blood sugar and energy production is crucial for successful intermittent fasting.
- 🥑 Consuming a low-carb diet with healthy fats, proteins, nuts, and vegetables can stabilize blood sugar and energy levels, making fasting more manageable.
- ☕ Bulletproof Coffee can be beneficial in moderation to extend fasting periods, but excessive consumption can add unnecessary calories and defeat the purpose of fasting.
- 💡 Intermittent fasting should be sustainable and not overly difficult; adopting a lifestyle approach is more effective than short-term, extreme measures.
- 💦 Dehydration and lack of electrolytes can cause discomfort during fasting, emphasizing the importance of proper hydration and mineral balance.
- 💤 Poor sleep and high stress levels can increase cortisol, leading to blood sugar imbalances, cravings, and potential weight gain.
- 🧘♂️ Breathing exercises and meditation can help manage stress and support a healthy fasting lifestyle.
- 🏋️♀️ Exercising correctly is important; prolonged high-intensity workouts can lead to anaerobic metabolism, increased cortisol, and potential weight gain.
- 🚫 Fear of hypoglycemia should be rational, especially for those not on insulin, as the body can adapt to using ketones for energy during fasting.
Q & A
What is a common mistake people make with intermittent fasting that could cause weight gain?
-A common mistake is overeating after the fasting period due to feelings of deprivation, which can lead to overcompensation and consuming low-quality, processed foods.
Why does the body crave food during a fast if it is not receiving proper nutrition?
-The body craves food during the fast because it is not getting the necessary nutrients, leading to a demand for more food to compensate for the lack of quality nutrition.
How can a high-carb diet affect blood sugar levels and cravings during intermittent fasting?
-A high-carb diet can cause rapid spikes in blood sugar levels, followed by insulin release to lower them. This can lead to a roller coaster effect of blood sugar highs and lows, resulting in cravings and difficulty maintaining the fasting state.
What are the three factors that can affect blood sugar and energy production when transitioning to intermittent fasting?
-The three factors are eating too high of a carb diet, changing eating habits too quickly, and transitioning directly from a low-fat, high-carb diet to intermittent fasting.
Why is it recommended to consume a low-carb diet with intermittent fasting for better energy production and blood sugar stability?
-A low-carb diet with intermittent fasting helps to stabilize blood sugar levels and provide steady energy production, making it easier to fast for longer periods without experiencing energy drops or cravings.
What is Bulletproof Coffee and how can it be misused during intermittent fasting?
-Bulletproof Coffee is a beverage made with coffee, butter, and MCT oil. It can be misused during fasting by consuming it in excessive amounts, turning it into a meal replacement and negating the fasting state.
How can dehydration and lack of electrolytes affect the body during fasting?
-Dehydration and lack of electrolytes can lead to imbalances in the body's fluid regulation, potentially causing fatigue, dizziness, and difficulty in maintaining the fasting state.
What is the relationship between poor sleep, high stress, and weight gain during intermittent fasting?
-Poor sleep and high stress can elevate cortisol levels, which can lead to increased blood sugar and insulin levels, promoting metabolic imbalances and potentially causing weight gain.
How can exercising incorrectly during intermittent fasting lead to weight gain?
-Exercising at too high an intensity for too long can shift the body from burning fat to carbohydrates, leading to increased cortisol and insulin levels, cravings, and potential weight gain.
What are some strategies to deal with stress and help the body reset during intermittent fasting?
-Breathing exercises and meditation can be effective strategies to manage stress, helping the body to reset and maintain a healthy balance during fasting.
Why is it important to have a good understanding of how the body works when practicing intermittent fasting?
-A good understanding of the body's processes helps to set realistic expectations and avoid common mistakes, leading to better adherence to the fasting regimen and long-term success.
Outlines
🍽️ Common Mistakes in Intermittent Fasting
This paragraph discusses the pitfalls of intermittent fasting that may lead to weight gain instead of loss. It highlights overeating after fasting due to feelings of deprivation, consuming low-quality and processed foods, and the lack of proper nutrition which can lead to cravings. The paragraph also addresses three interconnected issues: a high-carb diet during fasting, making sudden changes in eating habits, and transitioning directly from a standard diet to intermittent fasting without considering the impact on blood sugar and energy production. The importance of understanding how these factors affect the body is emphasized, along with the suggestion to consider a low-carb diet combined with intermittent fasting for better results.
☕️ The Bulletproof Coffee Controversy
The second paragraph delves into the Bulletproof Coffee trend, explaining its role as a tool in intermittent fasting rather than a standalone benefit. While it can help extend fasting periods by providing a small insulin boost, overconsumption can lead to excessive calorie intake, effectively negating the fasting state. The paragraph warns against turning Bulletproof Coffee into a meal replacement and emphasizes the importance of moderation. It also touches on the cumulative caloric impact of adding various ingredients like butter, MCT oil, and heavy cream to the coffee.
💪 The Importance of Lifestyle and Hydration in Fasting
This paragraph focuses on the importance of sustainability in intermittent fasting and the pitfalls of making it too difficult, which can lead to quitting and regaining weight. It also discusses the role of dehydration and electrolyte balance in fasting, explaining how a lack of electrolytes can affect the body's fluid regulation. The paragraph introduces euLyte, a product designed to support fasting by providing necessary electrolytes, and stresses the importance of proper hydration and electrolyte intake to avoid complications during fasting periods.
😴 Sleep, Stress, and Their Impact on Fasting
The fourth paragraph examines the impact of poor sleep and high stress levels on fasting, explaining how these factors can lead to elevated cortisol levels, which in turn raise blood sugar and insulin, promoting metabolic imbalances. It discusses the historical purpose of cortisol in response to danger and the modern issue of stress without physical exertion, leading to fat storage and increased cravings. The paragraph suggests breathing exercises and meditation as effective ways to manage stress and support a successful fasting lifestyle.
🏋️♂️ Exercise and Fuel Source Management in Fasting
This paragraph discusses the relationship between exercise, fuel sources, and fasting. It explains the difference between aerobic and anaerobic exercise in terms of energy production and the body's reliance on fat or carbohydrates. The paragraph emphasizes the inefficiency of glycolysis compared to fat oxidation for energy and the resulting increase in cortisol and insulin levels during anaerobic exercise. It also differentiates between the benefits of high-intensity interval training and the potential drawbacks of prolonged anaerobic exercise, advising on the importance of understanding and managing exercise intensity during fasting.
🚫 Overcoming Fears and Misconceptions About Fasting
The final paragraph addresses common fears and misconceptions about fasting, particularly hypoglycemia. It explains that the body can adapt to using ketones as an alternative fuel during fasting, reducing the need for blood glucose. The paragraph reassures that moderate drops in blood glucose are not problematic for most people, especially if they feel good and are fat-adapted. It also provides guidance for type 2 diabetics on insulin and emphasizes the importance of listening to one's body and adjusting fasting practices accordingly. The paragraph concludes with a call to action for viewers to educate themselves further on intermittent fasting to ensure long-term success.
Mindmap
Keywords
💡Intermittent Fasting
💡Overeating
💡Nutrition
💡Carbohydrates
💡Insulin
💡Blood Sugar Roller Coaster
💡Bulletproof Coffee
💡Electrolytes
💡Cortisol
💡Aerobic and Anaerobic Exercise
💡Hypoglycemia
💡Lifestyle Change
Highlights
Common mistakes in intermittent fasting can lead to weight gain instead of loss.
Overeating after fasting due to feelings of deprivation is a typical mistake.
Continuing to consume low-quality and processed foods during fasting can lead to nutritional imbalances.
High carbohydrate diets can cause blood sugar spikes and cravings, impacting intermittent fasting effectiveness.
The body's dependency on high carbohydrate foods can disrupt energy levels and mood during fasting.
Transitioning too quickly to intermittent fasting without adjusting diet composition can be problematic.
A low-carb diet combined with intermittent fasting can stabilize blood sugar and energy production.
Bulletproof Coffee can be beneficial for extending fasting periods but should be consumed in moderation.
Overconsumption of Bulletproof Coffee can add unnecessary calories and defeat the purpose of fasting.
Intermittent fasting should be sustainable and not perceived as a difficult, painful process.
Dehydration and lack of electrolytes can lead to feelings of weakness during fasting.
Proper sleep and stress management are crucial for the success of intermittent fasting.
Excessive cortisol levels due to stress or poor sleep can lead to weight gain and cravings.
Breathing exercises and meditation can help manage stress and support fasting.
Exercising incorrectly by engaging in prolonged high-intensity workouts can hinder fat burning and increase cortisol.
Aerobic exercise supports fat burning, while anaerobic exercise shifts the body to carbohydrate use.
Hypoglycemia fear can be unfounded for those not on insulin, as the body adapts to using ketones for energy during fasting.
Type 2 diabetics on insulin need to be cautious with fasting to avoid dangerous blood sugar drops.
Education and understanding of how the body works during fasting are key to developing a successful intermittent fasting lifestyle.
Transcripts
"Hello, Health Champions! Today, we're going to talk about some common mistakes that people make
with intermittent fasting that could actually make you gain weight instead of losing it. So,
let's make sure that you don't make any of these. One common mistake that people make
is that they overeat after the fast, and that is because they feel deprived in some form,
and then after the fast, they overcompensate and they overeat. Usually, this comes down to some
very common factors, and if they don't really change what they're eating, they're just eating
the same types of food but they're restricting the window, and a lot of those foods are going
to be low quality and processed foods. Now, the body isn't getting the proper nutrition,
so it's going to be screaming for food during the fast, and then you overcompensate after,
and then there are three things that go hand in hand. So we're going to cover those together.
One is that you eat too high of a carb diet; you keep eating high carb even when you're fasting.
One is that you change too quickly from what you were doing, and the third is that you go directly
from a low-fat, high-carb diet—a standard diet—straight into intermittent fasting. So,
we need to understand how those three factors affect blood sugar and energy production. So,
when you eat a high carbohydrate diet, your blood sugar will rise very quickly, and then the body
releases insulin to bring it down because the body doesn't like high blood sugar. Really high
and really low blood sugar is very dangerous, so it's going to produce a lot of insulin that
brings the blood sugar down, and then when it's low, now you get cravings and you eat again,
and so forth. So you keep getting this blood sugar roller coaster, and this is very much
related to processed foods, to high sugar foods, and to high carb foods. And what happens then
is that you train your body to depend on these blood sugars spikes, because when they're low,
you feel bad. So now, you eat more, but then as soon as the blood sugar is high, your body has to
use up that energy and bring that blood sugar down, so you get stuck in this dependency on
high carbohydrate foods and cravings. And then if you go straight into intermittent fasting,
your body doesn't know where to get the energy, and then you have high energy when the blood sugar
is high, you have low energy and low mood when it's low, and that's not sustainable. Whereas,
if you instead eat a low-carb diet with your intermittent fasting plans, now as you also eat
real food with protein and fat, nuts and seeds, meat, vegetables, now your blood sugar swings are
going to be almost non-existent. You have a very, very stable energy production, and now it's very
easy to go eight hours, 16 hours without food, and you're not going to lose energy, and you've
trained your body into using fat for energy, and that's what your body uses when you fast. So it's
not necessary for everyone to go low carb when you do intermittent fasting. Some people pull it off
even though they eat relatively high carb, but for a lot of people, they're not going to manage it;
they're not going to succeed eating high carb because it's going to be too difficult for them,
and for most people, it's going to be much, much easier to do intermittent fasting and continue
and have long-term success if you keep your blood sugar much more level with low-carb foods. Another
problem can be Bulletproof Coffee, and don't get me wrong, I am a fan of Bulletproof Coffee, but
we can't let it get out of hand, and we have to understand that it's a tool; it's not a benefit,
meaning that if you compare Bulletproof Coffee to fasting completely, then it's not better;
it doesn't do anything additionally that fasting alone couldn't do. And the most common question I
get is, does it break a fast? And does it raise insulin? And does it break a fast? Absolutely,
it breaks a fast because a fast is when you're not eating anything, but the benefit,
the good thing about it is that it raises insulin just a tiny, tiny bit; it raises it so little,
so it's almost like you didn't eat. And I am a fan of Bulletproof Coffee if it helps you go longer.
So if you were getting tired, and you got listless or nauseous, or whatever, or you just felt like
you really had to have something, and then the question was, am I going to eat or can I get
another four, six, or eight hours of fasting until dinner? Will it help me do OMAD, one meal a day,
if I have some Bulletproof Coffee? Because then, it's a good thing. It just gets a little blip on
your insulin, and then you're back to fasting. The problem is when it becomes a fad and a trend,
and people don't understand where it fits in to fasting. So now, we have thousands of
people putting up recipes online about all these great things, and people are having one, and two,
and three Bulletproof coffees because they think more is better; that if Bulletproof Coffee is okay
or if it's good, then more must be better. They put butter in there, they put MCT oil,
and heavy cream, and I've even seen recipes with egg and collagen, and none of those are horrible,
but they're not really necessary either, so you just do enough to get you by. And if you have two
tablespoons of butter, for example, now that adds a couple of hundred calories. A tablespoon of MCT
oil is 120 calories. Two tablespoons of cream is another 100 calories. One egg is 80 calories, and
a scoop of collagen powder would be probably about 50 calories. So I think it's okay if Bulletproof
Coffee has 200, 250 calories; that's great. But if you have four, 500 calories and you have
a couple of those a day, now that's a meal; that's two meals, and you're not really fasting anymore,
and the fat is there to carry you over, not to have you eat so much fat that your body has no
reason to burn it off, the body. So that's where Bulletproof Coffee can be a problem when it gets
out of hand, when it becomes a meal. Now, there are two kinds of mistakes that could make you
gain weight with intermittent fasting, and the first two things we talked about are things like
overeating and too much Bulletproof Coffee, that could actually make you gain weight directly.
But then, the other way is if you make it so hard that you're going to quit. If you
don't understand to turn this into a lifestyle that is sustainable, now, if you quit fasting,
intermittent fasting, now you gain the weight back because you're not doing the right things anymore,
and intermittent fasting is not supposed to be hard. But we have this mentality
that of no pain, no gain. We go to the gym, and if it's not hurting, it can't be good, right? But
then, that mentality sometimes carries over, and now we think that it's the hunger that's going
to give us the results, and we feel absolutely terrible, and we say, 'Oh my God, I'm both hungry
and I feel deprived, and then I must be doing it right.' And we got to get past that kind of
thinking. All right, it's not supposed to be hard; if it's too difficult, if we feel miserable, then
we're not going to turn it into a lifestyle, and then we fail. Another thing that can make us feel
really bad is dehydration, and the two parts to that: one is that we're not drinking enough water,
but the second part is that we're not taking enough electrolytes because electrolytes are
charged little particles, little molecules that bind water, that hold the water, so the body
uses electrolytes to regulate fluid balance in the body. And if we're not taking any, then we can be
losing water even though we're drinking a lot of water. And the most important electrolyte to take
is just salt, plain salt, called sodium chloride. I do recommend typically that you get sea salt or
pink Himalayan salt; those are my favorites. But then, it's also a really good idea that
if you supplement also with some potassium, some magnesium, and some calcium, as well as some trace
minerals, especially if you end up doing a little bit more intermittent fasting on a regular basis,
or maybe you go a little bit longer once in a while, like more than 24 hours. And because this
is such a common problem, I developed a product to support fasting called euLyte, and I'll put a link
down below if you want to check that out. Another thing that can actually make you gain weight is
poor sleep, and hand in hand with that is high stress because anytime you wake up after poor
sleep or insufficient sleep, now your cortisol is going to be elevated, and the same thing with any
type of stress, anytime that your body perceives that you are in danger, then you're going to be
activating the fight-flight response. And anytime that your body perceives danger, it thinks, 'Well,
I might have to run if there's a bear or a tiger around the corner, then I might have to run.'
So I might need a little extra blood sugar, and that's what the cortisol is for. Cortisol
raises that blood sugar, and historically, that was a great thing because we are in danger,
we raise the blood sugar, and now the muscles will absorb that blood sugar, and then we move,
we run, we fight, and we use up that blood sugar. That's the purpose, that's the balance that resets
everything. But modern people, we don't get that movement. We are feeling stressed, sitting
in a car; we're feeling stressed, sitting at a desk; there's no additional energy expenditure,
and now that cortisol raises blood sugar, and now, with that extra blood sugar and no movement,
the body also raises insulin, and now we're promoting metabolic imbalances with that extra
stress and that extra cortisol. And of course, when you don't move, and you handle that elevated
glucose with insulin, now that glucose is going to turn into fat, and whenever insulin is elevated,
and we store it as fat, now we can't retrieve it, and we get hungry. So now we end up eating more,
we get more cravings, and that's what happens with excess cortisol. And two really powerful ways to
deal with this stress to help the body reset is to do some breathing exercises and to do some
meditation. And it doesn't take very long if you get your body used to doing this, and you notice
that you're feeling a little stressed, you could take 30 seconds of breathing exercises and reset
the body. Another problem is if we exercise wrong. So one thing could be if we just exercise too
much, period, but very commonly, we just exercise at too high a level for too long, and that matters
because we use the wrong type of fuel. And we really want to understand that it's not about
calories. Everywhere you look, there's such stupid advice that if you eat a cookie with 100 calories,
then you have to walk so many minutes, or you have to run so many minutes; that is just not
how it works at all, get that out of your head forever. What you try to do is to burn fat,
and you burn fat during aerobic exercise. Whenever you switch to anaerobic exercise, now you're
shifting from fat-burning to carbohydrates because anytime that you get into anaerobic exercise,
you're going to be shifting to a fuel source called glycolysis. And here's how that works.
So let's say that you're in pretty good shape, and you have a resting heart rate of about 60,
and let's say that at rest, you're using up that much energy, and then as you start exercising,
your body needs more energy. And this energy comes primarily from burning fat and using oxygen. So
the blood provides that oxygen, you're oxidizing the fat, and you're making energy, and then as
you make more, more, more energy, your heart rate goes up so you can provide more oxygen. So
once you get to about 120, you're close to maxing out how much oxygen the blood can carry. So here,
you have doubled your heart rate, but you've also increased how much blood is pumped for
every heartbeat because the heart stretches a little bit. So now, you're pumping about
three to four times as much blood, and here, there's still enough oxygen to completely cover
the need to make energy. So far, you are in what we're calling aerobic, with air,
that all the energy is covered by oxygen supplied in real-time. But now, if you start going faster,
now your heart rate is going to increase further, and that's a sign that once you start huffing and
puffing, now you're not taking in the blood cannot deliver enough air, enough oxygen.
So anything above here is going to be anaerobic, and now you're not burning primarily fat anymore,
now you're still burning the same amount of fat at the bottom as the base, but anything extra,
you're going to be using carbohydrate, and you're switching to another energy pathway called
glycolysis. And the way you can tell is that you're huffing and puffing, your muscles start
burning because this glycolysis, you're breaking down glucose, and you turn that into lactic acid,
that burn in the muscle, that's the lactic acid from anaerobic metabolism. And now the problem
is that fat burning with oxygen is very, very efficient because you're going to be producing
38 ATP per unit of energy that you're using up per unit of fat, but when you switch to glycolysis to
carbohydrate, now you're only getting two ATP. So to get this extra energy, you're going to be using
up a lot of carbohydrate fairly quickly, and if you're using up carbohydrate quickly, what is the
body have to do? It has to look for more. So now, you're making cortisol at a very high level. So
anytime that you get into this zone, you're going to automatically kick in the cortisol at a pretty
high level. Now, even though you're making massive amounts of cortisol, this can be beneficial if
this anaerobic is very, very brief; that's called high-intensity interval training. So if you do
that all out, like a maximum effort for about 30 seconds, and you keep the total of intervals
down to just a few minutes, now you're getting tremendous benefits, and the drawback is not so
much because even though you're in this anaerobic zone, it's such a short time that the benefits far
outweigh the drawbacks. However, if you go to a spin class, or if you go huffing and puffing, or
you do something for 30, 40 minutes, or an hour, now you spend so much time in that anaerobic zone,
you're making so much cortisol that you're also going to drive up your insulin. And when you do a
lot of this, you also will get increased cravings to replenish all of that carbohydrate that you
used up. So we have to understand that if we do things the hard way, that if we struggle and make
it complicated and difficult, then we all end up quitting, whereas if we learn how to do it right,
now you can set yourself up for long-term success for a lifestyle change. Another problem can be
hypoglycemia, and for the most part, it's not the hypoglycemia itself that's kind of rare that
it becomes a problem, but it is the fear; it's an inappropriate fear sometimes. Like someone
asked me, how do I do this? Every time I try to do one meal a day, my blood glucose drops below 70,
and I have to eat something because we've heard, we've been warned, we've been scared
of hypoglycemia like that's a terrible thing. But when you're fasting, you're burning mostly fat,
and when you're mostly in fat burning, especially if you're low carb, now you make ketones, that's
an alternate fuel. So your body doesn't need as much blood glucose, and it's not a problem.
When I do a longer fast, I sometimes get down into the 50s. I know a lot of people get into the 40s,
and as long as you feel good, it's not a problem. But I want to tell you about a study that they
did one time, where they took a group of young, healthy men, and they fasted them for three, four,
five days, and their blood glucose levels were at in the 40s and 50s, and then they injected
them with insulin to force the blood glucose dramatically low, just to see what happened. And
they got one guy got the glucose down to nine, and most of them were between 15 and 20, and nothing
happened. None of them displayed symptoms of hypoglycemia; they still felt good because their
bodies, their brains, were running on ketones. So your body doesn't need as much glucose when
you're fat-adapted, and when you're fasting. But the people who really need to be careful about
hypoglycemia are type 2 diabetics on insulin and type 1 diabetics who are also, obviously,
on insulin. If you're not on insulin, then all you have to do is to pay attention to how you feel
because if you're a type two diabetic, if you're taking insulin, and you stop eating, now that
insulin will be just like the study I mentioned, it will force the blood sugar super, super low,
and that can be dangerous if you're not used to fasting. But if you're not on insulin, then you
just have to pay attention to how you feel. Are you feeling good? Are you clearheaded? You have
energy, or are you dizzy? Are you lightheaded? And if you start feeling off in any way,
then the first thing that you do is you drink some water, and you have some salt or some electrolytes
with it, and if it doesn't pick up almost immediately where you're feeling better, then
you go eat something. And then, next time that you try intermittent fasting again, you go a little
bit slower at it, or you make sure that you're a little better fat-adapted, and you follow all the
other rules that we talked about. But the biggest reason people fail to develop a lifestyle of
intermittent fasting is probably that they don't understand enough about it; if they have a lack
of knowledge, if they don't understand how the body works, then you just need to study a little
bit more because more understanding of these things will create a better expectation, a more
realistic expectation. And the best way to gain a better understanding is, of course, to watch
a lot more of my videos, and if you enjoyed this video, you're going to love that one. And if you
truly want to master health by understanding how the body really works, make sure you subscribe,
hit that bell, and turn on all the notifications, so you never miss a life-saving video."
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