131. Fasting for Weight Loss Pitfalls

Fasting is one of the popular ways to eat for weight loss. However, it’s not without its pitfalls, especially if you’re trying to change your body composition. I’m all about finding the best way to fast in a way that works for you. In this episode, I’m talking about the five pitfalls of fasting and what you can do to avoid them.   The Pitfalls of Fasting You’re not eating enough protein The sub-optimal eating window when trying to optimize body composition You’re eating too many calories Increased stress from fasting All-or-none thinking   Make Your Fast Work For You There are so many different ways to fast and, while I’m not an advocate for or against fasting, I do encourage you to find the way that works best for you and your body if you are fasting. I don’t believe fasting is the best way to eat if you’re trying to make significant body composition changes. However, if it’s working for you, keep going. Protein is an essential macronutrient to repair and strengthen your muscles. You probably need to eat more protein than you’re getting to prevent muscle loss, especially if you’re working out.  Your fast also might not work for you if you leave it too long to eat after a workout. You need to replenish the nutrients your body used during your workout – you can’t do that if you don’t eat for hours afterward. If you want to continue fasting, ensure your fast works best for your body.   Fasting and Your Body’s Stress Response Many people combine a fasting routine with eating a low-carb/high-fat diet. Even if this isn’t how you eat, it’s still possible and relatively easy to overeat your calories.  Fasting can also cause stress on your body, especially if you’re chronically fasting. Fasting can impact your body’s response to stress, especially if you’re naturally more prone to a stress response. Finally, fasting can lead to all-or-none thinking, which it really doesn’t have to be. You don’t have to fast every single day. It really is what works for you, for your body type, and your body composition goals. And, if you don’t like the results you’re getting from fasting, you can change how you fast. Have you done fasting before? Did it work for you? Tell me about your fasting regime in the comments on the episode page.   In This Episode  The types of fasting [4:00] Why fasting isn’t great for body composition changes [6:30] How eating the right amount of protein prevents lean muscle loss [8:00] Why you need to eat after working out to rebuild your muscle [15:00] What to do if you don’t like the results you’re getting with your current fasting regime [17:00] What happens if you overeat fat [22:00] How chronic fasting can cause too much stress on your body [25:00] What can happen when you don’t apply all-or-none thinking to your fasting regimen [28:45]   Quotes “For every pound that we lose on the scale, if we are not optimizing our nutrition with the protein and also strength training, we could lose about 25% lean mass.” [7:39] “The idea is to start to get yourself used to what it will take to get different results. If you want different results, you have to do something different.” [18:50] “For fasting to have any benefit, it doesn’t have to be this really long, prolonged day-in day-out type of event. If you like the lifestyle of fasting, it’s no problem. Really try to do it in a way that feels good for you.” [28:02]   Resources Consult with the Life Coaching for Women Physicians Team. Check out the full episode page here. 31 Days of FIT.  Learn more HERE. Muscle Maintenance During Fat Loss. Waitlist HERE. Fit Woman Collective™. Learn more HERE. Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube Subscribe to The Muscles and Mindset Podcast on Apple Podcasts *** Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice ***   Related Episodes Episode 129: So Much More Than Weight Loss Part 1 Episode 130: So Much More Than Weight Loss Part 2 Episode 128: Rethinking Weight Loss