- Many people are doing intermittent fasting wrong, a weight loss researcher says.
- Fasting mistakes like eating junk food can leave you feeling deprived and missing out on benefits.
A weight-loss researcher claims that intermittent fasting can be a potent tool for helping you burn fat and lose weight while also feeling less hungry, but you’re probably using it incorrectly.
According to Dr. Paul Arciero, a health professor at Skidmore College and the author of The Protein Pacing Diet, if you want to get the most out of fasting, focus on what you’re eating first.
A specific fasting regimen he developed for his research has been shown to accelerate fat loss more effectively than calorie counting alone. The results were released in the December 2022 issue of the journal Obesity.
“Data demonstrate that it is not about how many calories we consume overall. Now, the quality of dietary intake and patterns are what matter “He spoke to Insider.
You may improve outcomes and experience fewer ill effects from fasting by increasing protein and fibre, timing your meals properly, and reducing sweets, according to Arciero.
Before you establish a healthy eating plan, you should avoid fasting.
According to Arciero, it’s crucial to already practise certain fundamental healthy eating habits before you ever consider intermittent fasting.
“It’s not going to serve them well if they have a terrible diet coming into it,” he said.
Before you try fasting, make it a habit to practise protein pacing, which is consuming an adequate amount of protein from a variety of sources throughout the day.
Instead, any unhealthy habits you have will negate the health benefits of fasting, such as improved blood sugar regulation, as you’ll probably start eating junk food again as soon as the fast is over.
Avoid eating fast food after it.
According to Arciero, the largest error people make during intermittent fasting is thinking they can eat anything as long as they stay within the fasting window.
According to Arciero, this might result in cycles of deprivation and bingeing, which can be harmful to one’s health.
“It is a pathology of disordered eating. Why would we ever want to highlight that as helpful?” he said.
Instead, you should aim to get more fiber and protein into your snacks and meals both of which can help you feel full and support a healthy digestion. It’s also important to cut back on sugar, especially added sugar, Arciero said, because too much of it can disrupt your metabolic health, the opposite of your goal while fasting.
Avoid skimping on protein
Arciero’s research found people had better results from intermittent fasting if they ate high-protein meals at least four times during their eating period.
According to earlier research, protein can increase your feeling of fullness after eating and may even cause you to burn more calories because it requires more energy to digest protein than other foods, such as carbohydrates or fat.
Also, it’s a vital component for sustaining muscle, which is necessary for a healthy metabolism. The extra protein may assist, as some fasting diets have been associated with a higher risk of muscle loss.
Fasting isn’t about being hungry
A striking result of Arciero’s research was that people who had the best results while fasting were also less hungry — something that was initially a surprise, but has been the consistent result in his other studies.
Further research may be able to provide additional light on how the study’s “quite unique” protein, fibre, and timing composition can promote the advantages of fasting.
Nothing could be further from the truth, according to science, than the belief that flooding our brains with energy will lower the hunger signal.
In addition to dispelling the myth that fasting requires self-deprivation, Arciero pointed out that the advantages extend well beyond fat-burning and can promote longevity, a reduced risk of sickness, and general wellbeing.
The benefits to performance and health are our main concerns, according to Arciero. “Weight loss is what we refer to as the side effect. It serves as a nice finishing touch to our work.”
source from: msn.com
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