In this video, you'll discover intermittent fasting mistakes that are actually causing
you to gain weight instead of lose it.
Hi Ladies and gentleman. I'm Doctor Zyrowski
and welcome back to the channel. If you're new to the channel, it's a pleasure to have
you here. Be sure to subscribe, hit that bell notification, and be sure to join our community.
That way, we can help you skyrocket your health. Now in this video, we're talking about intermittent
fasting specifically intermittent fasting mistakes that make you gain weight. Now a
lot of people use intermittent fasting because they want to lose weight I know for me personally
I like to use intermittent fasting as a way to stay lean and do it pretty effortlessly.
Now a lot of people, are intermittent fasting but they still can't lose the love handles.
They still can't lose the weight on their waist and under their arms, and they're just
not getting the results that they want to see. But what they are doing, is making some
mistakes that's causing them to gain some weight and even put on fat during intermittent
fasting. Now let's go ahead and dive right in and talk about the major things that you
need to look out for that you are probably not aware of. First on the list is going to
be stress. Stress is a problem, and because a lot of people have it in their life when
you're doing intermittent fasting you are imposing a healthy psychological stress on
your body. But the problem is when you put that stress onto your system, and then you
add excessive exercise, financial stress, family stress - it's all stress, and your
body can't tell the difference. What happens from there is you raise a lot of cortisol
into the system. That raises insulin levels which puts fat on and it is also going to
be releasing a lot more sugar into your bloodstream as well. We have to make sure that we are
basically making sure that we're working to reduce stress. Now, the other thing that happens
is you're going to get adrenal exhaustion and it's gonna just cause more havoc in the
body and in modern society you know what happens when people get adrenal exhaustion. They turn
to caffeine and just keep pouring more caffeine on it and it's basically just kicking your
adrenals to get them to work. When they can't there's nothing left and so what we have to
do like I said is take a better approach to this. First of all we have to focus on reducing
stress using stress reduction techniques like mindful meditation is very powerful. Another
thing that you can do in order to help deal with stress is use B vitamins and then lastly
the other thing that you can do for your adrenals is use some adaptogenic herb.
This really helps just balance out not only cortisol but the help support the adrenals
just helps create balance throughout the entire body so adaptogenic herbs B vitamins and some
mindful meditation will help you get some better results with reducing stress and achieving
your intermittent fasting goals. Next here is breaking your fast - this is a big one
now when people are fasting you know they're going through all kinds of different things.
Some people are going through hypoglycemia states. Some people are having lots of cravings
lots of stuff is happening for people here and when it comes time to break their fast
and eat their first meal of the day, they, unfortunately, turn to high carb high sugar
processed foods you know the - things that their brain is telling them that it wants.
The brain saying hey you know we need to get some sugar into the system, we need to get
some food in here and so a lot of people are turning to that. Now the problem is is that
this basically sets you up for a day of metabolic instability okay you don't want to have your
first meal of the day cause metabolic instability for the rest of your day. Now the other thing
that we have to look at here is that when you are fasting your digestion is basically
in a resting state.
We don't want to break our fast with something that is very hard for our digestion to break
down and things like processed foods which are full of a bunch of different
chemicals that we don't want in our system. We want good nutrient-dense food, high-quality
food and typically the best way that I find for people to break their fast is to break
it utilizing a nice big salad that's how I love to break my fast. Get a nice big salad
lots of greens and lots of protein on there and it's a great way break that fast and then
of course set your day up for you make sure you break your fast properly so
you're not creating metabolic instability. The next thing on our list is going to be
too much fasting. I see this a lot and it's a really interesting thing that people go
this route but you know a lot of people think like too much of a good thing can is even
a better thing but too much of a good thing is not necessarily a good thing too much fasting
is not good. What I see people do is basically they'll do intermittent fasting and then they
say oh I'm gonna start doing one meal a day and then from there they're going and say
you know I'm gonna do two 24-hour fast throughout the week and I'm going to do one meal a day
the rest of the week. It's gonna end up being too much fasting and what happens is you put
yourself in a calorie restrictive stay and from there you're going to damage your metabolism.
Now here's the deal when we look at fasting it's not about calorie restriction. Naturally
you may restrict calories a little bit just because you're compressing your eating windows,
but in general we do not want to restrict calories. In fact when you go and you start
restricting calories to a huge extent essentially what you're gonna do is mess up your metabolic
system and from there you're going to start gaining weight and you're gonna create a lot
of instability for yourself. And so if you're someone who has already done this basically
you want to you know to add some exercise in your routine. You want to make sure that
you are slowly increasing your calories every single day and we want to make sure we work
to fix this issue and we want to make sure that we're not fasting too much because too
much fasting is not a good thing.
Next thing is unknowingly breaking your fast - now I see a lot of people do this I get
so many questions probably one of the biggest questions I get is what are the things that
you can have while fasting. You know typically I like people to just focus on what they are
not going to have when they're fasting and just focus on drinking water. Some of the
big things that I see people doing and breaking their fast with unknowingly and It's not necessarily
your fault it's basically one of the problems is there's a lot of bad education out there.
There's a lot of companies out there saying hey you know if you buy my products you can
put it in your coffee and you can drink it and it's not breaking your fast and so fats
is a big one - a lot of people are putting fats in their coffee. They're putting collagen
in their coffee. I've heard people say that there's keto fast and there's collagen fast
and basically what they're saying is you can put these different
things into your drinks - into your routine when you're in a fasted state and it's not
going to break your fast. That's not true and so a lot of people are putting creams
in that can break your fast. Natural sweeteners and also supplementation as well. The reason
that supplementation is not a good thing to consume when you're fasting is simply because
it may be breaking your fast you know it's just like some of these other things that
you may be doing so doing. What happens is I tell people look take your supplements during
your eating window. If it's a supplement that you have to have to take on an empty stomach
take it 20 minutes before you break your fast but don't go you know let's say if you're
doing 16 and 8, your first meal is supposed to be at noon don't take your supplements
at 8:00 in the morning it's not gonna be a good thing. You are potentially setting yourself
up for failure when fasting in general if you want to get the best results.
At this point in my life I simply drink water and that's it.
When fasting I might drink sparkling water but its water and so I stay away from everything
else. But when you are unknowingly breaking your fast then you are not getting any of
the benefits of fasting. You're kind of just putting yourself into a state of starving.
You wake up in the morning you break your fast through supplementation you break your
fast through putting fats in your coffee and at that point you don't eat you know four
to six hours. Essentially you just had a very small meal and you broke your fast you're
not getting the results and you're just starving yourself at that point and that's doing the
opposite of what you want so make sure that you are not unknowingly breaking your fast
if you're someone who's unsure of it and you think that you may be able to get better results
then just simply do water see what results come out of it that was a big game-changer
for myself. Personally, it's because I used to be one of these people who are putting
these different you know natural sweeteners in, trying different things, and then I found
that when I just went right to water and that's all I did. I got much better results so give
that a try. Next on our list is plateauing okay so a lot of people probably notice that
when they first start fasting they see better results and then it kind of just gets to the
point where they almost see no results from it. Now here's what you got to do just like
anything you can plateau. It happens with exercise, it happens with if you're on a very
strict diet regimen. You typically find that you plateau with it so one of the things that
you want to do is not fast daily. What I typically do is only fast five to six days a week and
then I'll do one or two days where I won't fast at all. I'll also switch it up a little
bit. I'll do one meal a day I'll do intermittent fasting 16 and 8. I will do no fasting at
all and basically it just kind of creates some metabolic confusion. With that metabolic
confusion, I see people see much better results so give that a try if you've plateaued and
you've been fasting for a long time. Last thing on our list here is going to be dehydration.
This is a big one because what happens is when you're fasting you're not eating so a
lot of people also are not drinking water a lot of times.
When people fast they try to stay busy so that they don't have the problems of the cravings
- you know just wanting to go grab something to eat. So they stay busy but they forget
to drink water and like I said with fasting it's very easy to dehydrate yourself. So what
happens is when you dehydrate yourself a couple things happen. First of all if you dehydrate
yourself during the fasted hours you're most likely be hydrated for the rest of the day.
Unless you've specifically done something to make sure that you mitigate that issue.
Dehydration can be mistaken for hunger so some sometimes people go and consumable far
too many calories because their dehydration is basically interpreting it as they're hungry.
And so we got to watch out for that and you could be over-consuming
calories. It's gonna cause fluid retention so we have to be careful with that when you're
trying to lose weight. You have all this fluid retention because you're dehydrating yourself
in the fasted hours, so make sure that we're not doing that. The last thing is your body
needs to cleanse. Fasting is a really powerful strategy and it has tons of benefits and if
you want to get the benefits of it you have to be drinking adequate amounts of water.
I'll say this too if you're someone who is looking to learn more about fasting and you
want a full guide to intermittent fasting check out a video that I did up here that
is a complete guide. Each is everything you need to know about not only sixteen and eight
but one meal a day as well. Now when it comes back to the topic of water we want to make
sure we're getting the adequate water so that we're cleansing our system and that we're
flushing out toxins the intermittent fasting is a great way to start removing toxins from
our system and flushing our systems out. But we have to have adequate hydration as a rule
of thumb.
What you want to be doing is consuming half your body weight in ounces. Let's say you
weigh 150 pounds, you want to consume about 75 ounces of water a day and so make sure
that you're not dehydrating yourself and make sure you're not falling into some of these
other traps that I just mentioned here that are gonna cause you to gain weight and not
get the results that you're looking for when you're doing intermittent fasting. Now be
sure to give this video a thumbs up. If you have questions put in the comments section
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