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If you want to practice intermittent fasting, it's important that you're well informed about the topic. If you approach intermittent fasting the right way, it will be easier for you to lose fat and enjoy the many other health benefits that short-term fasting offers.
There are numerous myths about intermittent fasting. You've probably heard that fasting makes you lose muscle mass, or that it slows down your metabolism.
In this blog post you'll learn which claims about intermittent fasting are just misconceptions, and how this way of eating can effectively improve your fitness and health.
Want to get leaner and fitter with intermittent fasting?
Most people want to lose a few kilos through intermittent fasting. But intermittent fasting has many other health benefits too, such as increased vitality, cell renewal and slowing the ageing process.
How does that happen? When you fast, your metabolism shifts, and besides carbohydrates your body also uses fatty acids for energy. This way, excess fat gets burned and fat deposits melt away. On top of that, your body's own self-healing and recovery processes get activated, which improves cell function and detoxifies the body. So far so good. But which claims are actually misconceptions?
1. You're guaranteed to lose weight with intermittent fasting
To lose weight, you need to take in less energy through food than you burn. You need a calorie deficit. Intermittent fasting can help you get a better handle on your calorie intake and reach a negative energy balance.
But if you take in more calories than you burn during your eating window, even intermittent fasting can't help you lose weight. As mentioned, short-term fasting only makes it easier to control your calorie intake.
2. You can eat whatever you want
Is your goal to lose weight with intermittent fasting? Then you should know that intermittent fasting isn't a free pass to eat whatever you want. It's not that certain foods are forbidden. But you'll struggle to lose weight with unhealthy, calorie-dense foods (like anything high in fat and sugar).
To reach a calorie deficit, you should rely on foods with high nutrient density, low calorie density and plenty of fibre (like vegetables, fruit and whole grain products).
3. Fasting slows down your metabolism
From an evolutionary standpoint, fasting has always been part of our lives. If the metabolism shut down during periods without food, humans would have had barely any energy to hunt and gather food. Some studies even show that short fasting periods can have a positive effect on the metabolism and stimulate it.
4. Intermittent fasting makes you lose muscle
Some people believe you lose muscle mass with intermittent fasting, because the body draws fuel from muscle during the fasting phase. But a fasting period of 16 to 20 hours is simply too short for the body to start breaking down muscle.
In fact, intermittent fasting is actually a very good method for losing fat and building muscle at the same time. As you already know, your body burns fat when you take in fewer calories than you burn. To build muscle at the same time, a balanced, protein-rich diet with fresh, nutrient-rich foods and regular training are essential. Just make sure your calorie deficit isn't too high. I'm happy to help you reach your fitness goals with tailor-made training and nutrition plans as part of personal training.
5. You have no strength for exercise while fasting
It's a misconception that we need to eat three times a day. In fact, there isn't a single animal species that needs three meals a day. When no food is consumed, the body draws its energy from stored energy (fat deposits). So even on an empty stomach, you have enough strength reserves available for training.
If you want to lose body fat, you should never skip exercise. It's best to do strength training toward the end of your fasting window, so you can eat right after your training and support muscle growth with nutrients.
6. Intermittent fasting alone makes you lean and fit
Unfortunately, intermittent fasting alone is not a magic bullet for becoming lean and fit overnight. To reach your target weight and improve your fitness, healthy nutrition and regular exercise are essential.
Another important point shouldn't be overlooked: patience. No matter how good your training plan or how healthy your diet, both fat loss and muscle growth are processes that take time. When you start with intermittent fasting, it can take several months before you notice and see changes. Stress is also a factor that can slow the process down.
7. Large meals high in carbohydrates lead to weight gain
Contrary to common belief, you can eat carbohydrates and still lose weight. Weight loss always comes down to your overall calorie balance. If you take in more calories than you burn, you won't lose weight. You can also achieve a negative calorie balance with a carbohydrate-containing diet. Of course, your calorie intake shouldn't be excessively high.
Keep in mind that there are "bad" and "good" carbohydrates. Bad ones include, for example, products made from wheat flour and sugary foods. These foods don't keep you full for long and lead to blood sugar swings and cravings. This makes it harder to reach a calorie deficit. To lose weight, whole grain products, legumes, oats and potatoes are better suited, since they keep you full longer, contain important nutrients and keep your blood sugar level steady.
Approaching intermittent fasting the right way with virtual personal training
I'm happy to help you approach intermittent fasting the right way as part of virtual personal training. With the right nutrition and regular cardio and strength training, you'll be able to celebrate fast results. With me as your personal trainer, you always have a motivator by your side. Sign up now for a free 30-minute consultation.