15 Intermittent Fasting Mistakes That Make You Gain Weight

15 Intermittent Fasting Mistakes That Make You Gain Weight

August 9, 2019 37 By William Morgan


intermittent fasting mistakes that make
you gain weight
most people are usually very successful
at losing weight on intermittent fasting
but there are some that don’t do so well
they might actually plateau or even gain
weight so today we’re going to talk
about 15 intermittent fasting mistakes
that you want to avoid so that you can
reach your goal so you can lose the
weight lose the fat and keep the muscle
coming right up hey I’m dr. Ekberg I’m a
holistic doctor and a former Olympic
decathlete and if you want to truly
master health by understanding how the
body really works make sure that you
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so that you don’t miss anything today
we’re going to cover several different
scenarios we’re going to assume that
most people are doing intermittent
fasting to lose weight so we want to
talk about how to avoid gaining weight
but also if people plateau we want to
make sure that they’re not losing muscle
and gaining fat and we’re going to talk
about how to get back on that
weight-loss journey when we do
intermittent fasting there are five
things that we want to have happen and
we’re going to relate the successes and
mistakes to those so the first thing is
you want to burn fat you want to burn
fat off the body you want to maintain
your basal metabolic rate you don’t want
your basal metabolic rate your
metabolism to slow down and make it
almost impossible for you to lose weight
in the future that’s what happens with
calorie restriction and yo-yo diets you
need to reduce your insulin resistance
because insulin is the primary storage
hormone it’s the primary reason people
are overweight as well as getting
pre-diabetic and diabetic we want to
keep the muscle most people are afraid
of fasting they think that they will
lose muscle they’ve been told that oh
yeah you’ll lose some weight but it’s
mostly muscle that’s not true and we’ll
talk about why you also want to increase
growth hormone and
growth hormone is a very beneficial
hormone it is muscle sparing it
increases metabolism and it is also a
generally recognized anti-aging hormone
so it’s sort of a byproduct and a
component of this whole process the
number one mistake that people make is
they eat too many carbs I get a lot of
comments on my OMAD my one meal a day
videos and people say that Oh
for me it doesn’t matter I can do a high
carb OMAD and I still lose weight and
other people say that oh I can’t lose
weight if I eat any carbs so realize
that everyone is different some people
can eat moderate or even high carbs and
if they fast long enough then they would
not become insulin resistance they can
reverse their insulin resistance with
some carbs so that’s not true for most
people and if you want to play it safe
then you want to limit your carbs so for
the most part if you’re not losing
weight you’re probably eating too many
carbs and the carbs are triggering
insulin and maintaining your insulin
resistance keeping you in storage mode
making it impossible for your body to
actually burn the fuel off your body the
number two mistake is eating too much
protein a lot of people again are having
success with carnivore diets and a lot
of people are eating a high-protein diet
and that’s great for them but if your
body is really stubborn and you’re
having some trouble if you’re plateauing
chances are that your protein is too
high because protein will also trigger
insulin and maintain your insulin
resistance
number three mistake eating too much fat
so even though the keto and the low carb
high fat and the low carb movement and
intermittent fasting principles they all
talk about eating less carbs and higher
fat it’s still possible to eat too much
fat and how do you know well if you’re
eating so much fat if you’re putting so
much fat into your system on a regular
basis
that there is no need for your body to
burn the fat off the stores on the body
then you’re eating too much fat it is
very difficult to eat too much fat
because your body will say no you get
much more satiated you get fuller and
you get satisfied longer when you cut
back on carbs and you eat more fat but
it’s still possible so we need to
realize that as a factor that it is
possible to eat too much fat if you’re
not losing weight then that could be it
number four you could be eating too many
calories we don’t want to focus on
calories but in the end it’s still about
calories in calories out the reason we
don’t want to focus on calories is if
you try to cut back then you will
typically lower your basal metabolic
rate that’s what people have done with
their yo-yo diets and their calorie
restrictions for most of their lives and
they’ve been monumentally unsuccessful
but we still have to realize that it’s
about calories and it’s still possible
to eat too many so if you eat really
really delicious food that invites you
to overeat if you eat a lot of keto
bombs and you eat some some things that
just makes it easy to eat a lot and you
let’s say you have a 16-8
intermittent fasting pattern and you eat
three meals a day and you just eat a lot
of food on those three meals then you
probably had to work about it but it’s
still very possible to eat too many
calories
number five mistake is eating too few
calories and that sounds funny it’s like
well how can the opposite cause the same
problem well if we eat fewer calories
then there’s a chance that we will
reduce our metabolism that we will
reduce our basal metabolic rate and to
really understand why we have to look at
number six the difference between a low
calorie diet and fasting because fasting
is a low calorie diet is limiting the
calories it is
limiting the fuel intake but it’s not
doing it by reducing the size of small
frequent meals it is doing it by eating
fewer meals and there’s a world of
difference in how the body interprets
that you could make it even worse eating
low calorie eating small frequent meals
if you eat a lot of carbs but even if
you don’t you’re still giving the body
signals several times a day so let’s say
you’re eating three meals a day you’re
giving your body insulin signals three
times a day to store something and if
you’re always eating a little bit less
than you really want if you’re
restricting your calories then two
things happen first your body perceives
lack its senses that there’s just never
quite enough the food keeps coming on a
regular basis but there’s never quite
enough I better slow down my metabolism
and save some for a rainy day however
that does not happen with fasting if you
eat fewer meals but you eat till you’re
full then the body says oh I don’t know
when the next meal is going to come but
when I get it it’s always plenty and in
those cases the body does not lower the
metabolism the basal metabolic rate so
you could eat let’s say that you want to
have you want to have your body burn
2,000 calories and then you eat three
small meals at five hundred calories
then it might seem like you’d be at a
500 calorie deficit but because the body
perceives a deficiency a lack a
starvation it’s going to lower the basal
metabolic rate until you plateau the
beauty of the intermittent fasting is
you could eat a lot you could eat 2,000
calories every other day which turns out
to be a thousand calories per day but
with no loss of metabolism you’re
actually going to burn a thousand
calories
the body so it’s really critical to
understand the difference and this has
been verified in studies that this is
how it works
even if low-calorie diets can make you
lose some weight initially your body
figures it out and it plateaus
relatively quickly
number seven mistake is you’re not
drinking enough water everyone always
wants to know what can I drink when I’m
fasting and they’re focusing on the
coffee and the tea and the herb tea and
the drinks of various kinds but water is
still your drink of choice even though
you could have some coffee you could
have some tea you still want to drink
mostly water and you want to make sure
that you get enough minerals because
minerals hold water it’s osmotic
pressure the water in the body is held
by minerals when you lose minerals you
lose fluid and vice-versa so you want to
keep up the intake of both and one thing
that can happen is that you think you’re
hungry when in fact you’re just thirsty
so a lot of times by just drinking some
salt water or just water then you find
the hey I wasn’t hungry after all number
eight mistake is to get out of control
if you get too hungry if you go at it
too fast if you don’t give your body
time to get fat adapted if you go
straight for a fast that’s too long
longer than your body is capable of
handling if it’s shocked then you might
get so hungry that you just freak out
and you say I’ll have to eat something
and you eat just about anything so the
risk here is that you overeat or you eat
low quality food or high carb or sugar
or things like that and now obviously
that defeats the purpose of the fasting
so don’t let yourself get too hungry do
things gradually learn how your body
reacts plan your food out and know ahead
of time what you’re gonna do
number nine mistake is to not exercise
so even though it is possible to
lose weight without exercise it’s really
irrelevant because exercise has so many
benefits for your health that you don’t
even want to consider not exercising
optimum health
is not possible without exercise so just
do it now for fasting purposes and for
insulin and cortisol and growth hormone
purposes there are certain ways that you
want to exercise and I’ve done several
videos on that but the thing to
understand is weight lifting and high
intensity exercise tends to trigger a
lot of growth hormone so extended
fasting I don’t know exactly the numbers
of where this kicks in after how long
but if you fast for a solid week or so
you can increase your growth hormone by
twelve hundred percent and it’s
obviously some sort of gradual increase
up to that peak point of growth hormone
now high intensity exercise can increase
it by itself by about three to four
hundred percent so fasting and exercise
high intensity exercise work together to
drive up that growth hormone and if you
exercise while fasted then you amplify
that benefit now the key is that you
don’t want to spend a lot of time in the
anaerobic mode because now if you’re
huffing and puffing your body switches
from burning mostly fat to burning
mostly carbs and because you don’t have
a lot of carbs in your system now your
body is going to make cortisol which is
a stress hormone it’s going to break
down muscle so that it can use the
protein to make glucose via
gluconeogenesis so there are many many
reasons why you want to understand how
to exercise so walking is great because
it’s low intensity and you don’t trigger
cortisol cortisol triggers insulin and
drives insulin resistance whereas short
duration high intensity even though it’s
anaerobic it’s so short that you don’t
trigger a lot of cortisol but you still
get the growth hormone benefits so if
you hit a plateau and you haven’t been
exercising that could very well be the
reason so don’t even question it just do
it anyway
number 10 stress we just talked about
cortisol from an aerobic exercise long
duration and aerobic exercise but stress
in itself can also do that all forms of
stress whether it’s physical stress from
exercise or it’s just emotional stress
or you’re just sort of that’s your
lifestyle you if you’re in stress if you
feel stressed if you feel tense then you
will make higher cortisol levels
cortisol will increase glucose blood
sugar and you will increase insulin and
you will make yourself more insulin
resistant not less that’s a very
powerful factor that we don’t want to
overlook sleep goes together with that
as well so poor quality sleep not enough
sleep irregular sleep sleeping at
different hours of the day not getting a
continuous sleep during the dark period
of the day all of those constitute poor
sleep they will increase cortisol they
are a form of stress and you will have a
much harder time to reverse your insulin
resistance if you don’t sleep well
number 12 mistake is that you don’t
change things up that your body if you
make it to pattern if you make it too
regular if your intermittent fasting
times and your eating patterns if
they’re too repetitious they’re too much
the same then your body gets used to it
and it says oh I’ve got this I don’t
need to change anything I’ll just sort
of settle in right here so you always
want to change things up you don’t want
to stay on OMAD forever you don’t want
to 18:6 forever you don’t want to do
36-hour fasts you change it up you do
some 18-6 you do some
thirty-six hours you do a couple of
three-day fasts you change it and you
also change the amounts of foods and the
types of foods because your body will
adapt to anything the last three items
on my list are I have question marks on
them because they’re very often brought
up on other channels and I don’t know
for sure to what extent they’re true but
I’m kind of questioning whether they’re
a big deal number thirteen here is
combining carbs and fat when you break a
fast and the thinking there is that
after you’ve been fasting you haven’t
been making insulin so your body is very
insulin sensitive yes it is more insulin
sensitive than it was but if you have
been extremely insulin resistant for
many many years you’re not going to get
rid of that in in a single fast whether
it’s a week or two weeks even so you’re
not going to become extremely insulin
sensitive just like that the other
reason that I’m kind of questioning that
a little bit is that your body is pretty
smart so even though you are more
insulin sensitive than you were before
the fast all that means is that even if
you eat some carbs your body is not
going to make excess insulin because
you’re more insulin sensitive your body
will not make so much insulin will make
just enough to handle the food you ate
based on the level of insulin
sensitivity that you have now now of
course that doesn’t mean that you go
crazy and eat a bunch of junk carbs you
still want to eat a low-carb diet but
it’s not that you have to be extremely
careful just because of that and again
this is my opinion I don’t have any
solid facts or results to back that up
but I don’t think it’s such a big deal
number 14 is sweeteners and of course
they’re not talking about sugar they’re
talking about stevia and monk fruit and
chicory root
and the non calorie sweeteners I’m
assuming that if you’ve been watching
this channel that you won’t touch the
artificial non calorie sweeteners
because they will they’re basically
poison and they will not do you any good
so here’s why they talked about them so
much there’s something called a cephalic
response that anytime that you put
something in your mouth that tastes
sweet your brain will send a signal to
the pancreas to make insulin because
it’s expecting based on the sweet taste
that you ate some sugar thinks hey
there’s some sugar there’s some carbs
coming I better be prepared so it kicks
out some insulin now my thinking is that
this is a very minut response because
there is so little carbohydrate in your
system that there probably won’t be much
of an insulin response and here’s how
you can check for yourself so you get a
glucose meter and you monitor before and
after having some of that sweetener and
here’s what you want to have happen some
people think that oh it’s like sugar so
it’s gonna raise my blood sugar and
that’s probably not what’s gonna happen
again I can’t guarantee how your body’s
going to react it’s possible you eat
something sweet and your liver kicks out
some extra glucose from glycogen but for
most people what’s gonna happen is that
you taste sweet you increase your
insulin but there’s no sugar actually
coming into the system so your blood
sugar should be lower after having that
sweetener because you get an insulin
response but there’s no actual food so
here’s the thing to watch for if you get
an enormous drop then that’s a problem
for you you should stay away from that
sweetener if you drink this stuff many
many times a day and you get yourself
hypoglycemic that would be really bad
but my guess for most people is that
there probably will be no difference or
it will
maybe a point or two and that’s not a
big deal because again in your
bloodstream you have less than a
teaspoon of sugar at any given time and
if your blood sugar drops by a point or
two we’re talking a difference in
milligrams you’re not going to change
your insulin resistance because you’re
not driving any fuel into the cell we’re
talking milligrams if that if you’re
curious and I think it’s a good idea for
you to check then see what happens if
you don’t become hypoglycemic then you
can probably do that at least in
moderation number fifteen mistake
bulletproof coffee and bone broth
does it break fast yes it breaks the
fast but what are we really after we’re
looking to burn fat keep up the basal
metabolic rate reduce insulin resistance
keep the muscle increased growth hormone
if it doesn’t mess with that then it’s
okay so the question is how much are you
having if you’re doing in a fast and
it’s the difference between you breaking
the fast completely or helping you
through it then it’s a good thing then
you should have your bulletproof coffee
you should have your bone broth if it
helps you get and now there’s six hours
or another 12 hours or an extra day or
two on your fast then do it because it’s
helping you but if you’re doing OMAD
or if you’re doing an 18-6 and you’re
having each bulletproof coffee is three
to four to five hundred calories and you
have two of those a day then chances are
that it’s going to have you take too
many calories too much fat it’s going to
keep you from reaching these goals just
because you’re violating so many of
these principles so you’ve got to use
some common sense and I would say it’s
okay if it helps you through the fast
and it will still reduce your insulin
resistance but again if you hit a
plateau then chances are you are
violating some of these rules and then
you’re probably better cutting it out so
you want to understand the principles
around these you want to understand that
people react differently and once you
understand them you can try them out and
see what happens if it works for you
great if it doesn’t work for you change
it up go one step further do one thing
more to get the results you want these
are all tools and the more that you
apply the tools the better your results
some people just have to do a little bit
some people have to do a lot ultimately
you just want to make sure that you’re
burning the fat that you’re maintaining
or increasing your basal metabolic rate
that you’re reducing your insulin
resistance and that you’re keeping your
muscle so again
growth hormone is going to help you keep
your muscle and the weight training and
the high intensity training the interval
training is going to increase the growth
hormone but it’s also going to use your
muscles it’s going to strain your
muscles it’s going to stress your
muscles to give your body an extra
incentive to build more muscle as it
repairs
the damage from the exercise so realize
that exercise is damaged that’s the
whole point that you’re stressing you’re
damaging so the body has to rebuild it
bigger and that would be an extra
incentive to keep the muscle but I
wouldn’t go and do super hard extended
workouts because now you’ll probably
trigger some cortisol and if you’re
fasting you probably don’t have all the
resources to maintain that muscle at
that point
so do your weights keep it short do your
high-intensity interval training
keep it short if you’re new to the
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sting and insulin resistance thank you
for watching and I’ll see you in the
next video