Intermittent fasting is seen by many as the savior to all of their weight loss issues. The problem is though, not everyone sees results with the new phenomenon. Why is it that you have been diligently practicing intermittent fasting but you are not losing weight or even more unfortunate, you are actually gaining weight?
Well, this is because weight loss does not come down to Intermittent fasting or any of the other fancy new diet trends such as Keto, carnivore diet, Atkins diet, paleo, vegan, etc. Weight loss comes down to energy expenditure; the amount of energy you consume versus the amount of energy you expend.
If you consume more energy than you expend, you will gain weight. If you expend more energy than you consume you will lose weight.
Of course there are a very small percentage of exceptions such as women being on their period, excess water weight, medications, chronic illnesses. However, for the other 90-95% of the population, the laws of thermodynamics and energy balance are unquestionable.
What we are going to cover in this piece are the 10 possible reasons why you may not be losing weight despite following the guidelines of intermittent fasting. We will also be covering ways for you to get your energy balance in check so that you can see amazing results with intermittent fasting.
So lets get straight into it eh?
Number 1: You are eating too much food in your eating window
Many people feel that eating within a restricted window can help them lose weight. To an extent this is true, because a person may be cutting out an entire meal from their daily life. Some cut out breakfast and others cut out an evening meal. This means they are cutting out a third of their daily food intake. Of course this can lead to results. However, the problem occurs when people reach that eating window. The shackles come off and they often over consume food within that window. Yes, they skip their breakfast or their evening meal but they eat twice as much as they normally would within their window.
Regardless of whether people are doing a 16-8,18-6 23-1 or any other type of fast, the point still remains; if we consume more energy than we expend, we will gain weight. This is where so many people go wrong. They feel like, because they are cutting out a meal from their diet that this gives them more scope to eat during this window. This can be true to a certain extent but people tend to take this a little too far and justify eating bigger quantities, more junk and less real food. The problem of overindulging can often be caused by people eating when they are starving. When we are starving we often tend to make irrational food choices due to being low on energy, feeling that hangry feeling which leads us to eating quick release energy foods like sugars and refined foods.
So what is the solution:
Well, there are a few solutions that we can work on to make sure that you are not overconsuming on food within your eating window. The main solution is not to be so strict with your eating window and simply eat when you are hungry. I know this probably sounds a little too easy right but actually it can benefit you in the long term. Recognizing your hunger signals can actually give you much more control over your eating.
It can allow you to manage your own eating window and will prevent you from making ill advised starving decisions. People often get too obsessed by the exact window of eating but ask yourself does 20-30 minutes of extra fasting make a huge difference? The answer is no. If you are hungry, not starving, then eat awesome food. Listen to your body. It knows what it wants.
Number 2: You are not eating enough satiating food
This is also a very common reason as to why people are not losing weight while intermittent fasting. They just feel hungry and weak, not just while fasting but in their eating window also. This can often come down to the fact that they are not eating enough satiating food.
You see, there are certain foods that make us feel full and others that, well, lets say, make us feel hungry very soon after we consume them. These foods often come in the form of refined food, junk food and processed foods. These processed foods although tasty can often give you a quick burst of energy but make you feel hungry very soon after this.
So what's the solution:
By eating foods that are high in fiber such as veggies, foods and in general “real foods” we can often feel full for longer. Why not have a test of this? With your next meal, Eat 50% of the meal with veggies and see how long you feel full for. Put the theory into practise for yourself.