Introduction Of Why you fasting too much five warning signs must-read Why you fasting too much five warning signs must-read. First really co...
Introduction Of Why you fasting too much five warning signs must-read
Why you fasting too much five warning signs must-read. First really common warning sign that you're probably fasting too much is that you're having hair loss now hair loss is typically associated with not getting enough protein that's one of the ways we make hair is from our protein sources so it's not necessarily the fact that you might be fasting too much it's that you're not able to get enough protein within your eating window this is why sometimes having one meal a day or two meal a day approach.
When you are using intermittent fasting can work against your goals because it might not allow you to get enough protein for your body's needs protein is the most satiating nutrient which means that it's going to make you feel more full than all of the other macronutrients so if you're only having one or two meals during your intermittent fasting period because your eating window is smaller then you simply might not be able to get enough protein.
Because it's so filling and because you have a smaller eating window an easy spot for this would be to extend out your eating window a bit to allow for a third meal to make sure that you can get enough protein into your diet which I do have a video on how you can calculate your protein needs you can check that out right here the second warning sign is that you're experiencing a weight loss plateau or you're gaining weight.
Now this just like with the protein is likely because you aren't able to get enough overall nutrients for your body's needs this can result in a state of semi-starvation where your body might not be getting enough nutrients for its needs and therefore decreasing its energy requirements making it so that the metabolism can slow down and therefore cause a plateau or even weight gain this was famously studied back in the 1940s with the Minnesota starvation experiment and with that study semi-starvation was counted at around 1500 calories per day.
This is also why prolonged calorie restriction aka semi-starvation can also cause this weight loss plateau or weight gain effect as well and just like with the protein the easy fix here is, first of all, addressing your food making sure that you can get enough nutrients for your needs during your eating window and if you can't opening up your eating window a bit to allow for another meal and the type of food matters with.
What you're going to be eating during your eating windows especially weight loss is your goal this is something I cover extensively in the complete intermittent fasting program with recipes and meal plans and strategies that you can use aim peeps like Ron and corolla have used it to help them achieve their weight loss goals.
So you guys can check that out the third is that you're losing muscle an easy way to keep track of this is by using a body fat scale that also measures muscle mass and intermittent fasting has been found to primarily use fat as a fuel source so if you're experiencing muscle loss it's likely because you aren't getting enough protein during your eating window and if you have an extremely short eating window and this is again where you might want to open that up a bit to allow for more protein intake.
Now there's at home scales you can get they're not the most reliable option but it can at least give you an idea of how you're progressing with your muscle mass but you can also typically get this done at your doctor's office or a lot of gyms the in body machine is a great cool machine that shows you a complete breakdown of muscle mass and all the different areas of your body so using these measurements.
Where you can measure your body fat percentage and your muscle mass is going to be a better tool than just looking at the scale itself I also have a video on that right here okay the fourth sign is that you're getting sick often the immune system can also really suffer when you're just not getting enough for your body's needs I mean there are a lot of factors that can negatively affect.
The immune system like poor sleep or even poor diet and high sugar intake but if you're not getting the proper nutrients to help your immune system recover then that also can be a problem and that can at times result in getting sick more frequently so if you aren't able to get enough nutrients for your needs and you are getting sick more frequently this is another situation where you might want to open up your eating window a bit more and the fifth is that you're experiencing a lot of change in the mood now it's same semi-starvation study.
Where they cut the calories down to 1500 calories roughly per day found that the study participants experienced a huge change in their mood increased anxiety increased social isolation and also decreased sex drive were all noted during that semi-starvation state which puts into perspective how many aspects of our body can be effective.
When we're not getting enough nutrients for our body's needs and that is why you must be getting enough nutrients for your body's needs during that eating window and for some people with one meal or two meal a day structure that can work other people need more of a three meal a day structure calculating your protein means getting enough of the fats high-quality nutrients and fibers and carbohydrates all of that is crucial to make sure.
That you're feeling good and achieving your goals with intermittent fasting so if you're looking for more of those step-by-step details I do have the complete intermittent fasting bundle down the description below so you guys can check that out also if you want to take a free quiz on how you can determine your ideal intermittent fasting.
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