8 Fasting Mistakes that Slowed Down my Fat Loss

Fasting Mistakes I'll NEVER Make Again

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References

Timestamps ⏱

0:00 - Intro - Fasting Mistakes I'll Never Make Again
0:12 - Too Long of a Fast Too Soon
2:08 - Fasting Too Frequently
4:25 - Accidently Breaking Your Fast
6:09 - Improperly Breaking Your Fast
7:18 - Use Code THOMAS20 for 20% off House of Macadamias!
8:10 - Fasting When Stressed Out
9:38 - Fasting When Sleep Deprived
10:32 - Not Staying Hydrated
11:22 - Not Moving

[mazsroy]

Mistakes in fasting…
1.Jumping into a fast too quickly. Adapt first. Start with shorter fasts and work up.
Go three or four days with lower carbs to also prepare your body for the fasting.
2.Fasting too frequently will cause you not to get the same benefits. Restrict the time not just calories and keep fasting as the abnormality. We don’t want to lose muscle mass.
3.Breaking your fast without realizing it by eating foods that spike our insulin.
4.Improperly breaking your fast. Eat protein first and fat intake…then carbs. Mono saturated fats.
5.Fasting when stressed out. Fasting increases cortisol…so does stress. And insulin sensitivity goes down. If stressed won’t get the best benefit from fasting. Too much cortisol will break down muscle.
6. Don’t fast if your are sleep deprived. Go for 14 or 16 hour fasts on sleep deprived days.
7. Dry fasting means losing more fat but being hydrated will be key to successful fasting.
8. Not moving. You need to be moving when fasting or else you are defeating the benefits of fasting.

[Carnivore.A.J]

I’m alternate day fasting since exactly 3 weeks. My starting weight was 135.5kg or 298.7lbs. I lost 5kg or 11lbs in the first 10 days. I ate everything i want, than i switched to a Carnivoreish/Keto diet. And today I weighed 123.4kg or 272lbs. So my total weight loss in 3 weeks is 12.1kg or 26.6lbs. I feel great 😁💪🏼😎. This works so great for me. As weird as it sounds, I enjoy my fasting days much more than my eating days. I never thought that this would be even possible 😂.

[sabrina]

The problem is, that once you get used to a specific IF pattern (18:6 for example), it’s very difficult to switch back to a “standard” eating lifestyle, at least for me 😔

[ValerieFromVega]

Currently doing a 72 hour fast (once a month!) I intermittent fast most days of the month, 16/8, and 20/4, with maybe 5-8 days a month of refeeding and eating 3x a day. This has done WONDERS FOR ME!! I only do fasts on weekends I know I can take my last day of my fast completely off work so I can fully rest the last day. 🙏 I always lift weights on day 1 and day 2 of my fast, and I still walk 3-4 miles or cycle 7-10 miles every day. I always use quality sea salt 🧂 in my water when I fast🙏. I think the refeed week in my month is CRUCIAL to maintaining and being able to not only maintain, but GET stronger. 💪

[Jermunkle]

Long time subscriber, just wanna give a big thanks Tom for sharing all of your knowledge and research, it has been immensely beneficial along my journey to improving my overall health and physique. Understanding how processes work within the body has been fundamental to informing proper diet and nutritional decisions and IMO your content and approach make this complex domain very accesible for your viewers. I also really like how your content and dietary models/routines evolve with the underlying data (as is the true nature of science) and your delivery of information has noticably improved over the past year. Top notch content man, keep up the effort, you really do great work!

[yikesvikes]

I think I agree.... I work 12 hour shifts, at night... I usually eat once a day, and try to take in 1000-1200 calories per day. I also go to the gym 3-5 times a week. After 6 weeks, I lost maybe 10-15 pounds. I look slimmer, and probably added some muscle. But the weight loss I had hoped for, as well as the weight goal that the app I use suggested I would meet is 20 lbs off. 🤷‍♂️ My fasts are usually 20-22 hours, and usually 4-5 days a week. My age is 63.

[lucasvarley]

This is really informative and interesting! One of the biggest things that have helped me loose weight aside from spending time in the gym has been a custom meal plan from Next Level Diet. I use it every week and I love it!

[shaggyred]

Thank you for everything you do, your knowledge is appreciated and has helped me so much with my journey.

[andopynyn]

One of my REASONS for fasting was sleep deprivation. Four days into my fast, and I was already sleeping much better! For the record, I had done keto and keto + intermittent fasting before embarking on my first long-term fast. I've got a hi-tech scale that measures over a dozen bodily aspects, and I weighed in every other day. My goal was four weeks; however, on my 14th day, my fat. muscle & water suddenly started heading in the wrong directions, so I broke the fast. Now I see this video, telling me to start with protein and then fat to break a fast, whereas other videos said, "Your gallbladder is asleep; start with fruit and work your way up, " so that's what I did.

I've heard do/don't exercise, do/don't eat fats right away when breaking fast, even do/don't have anything but water - there's a sh*t-ton of conflicting info out there. Can we please gat a resolution to all these conflicting "facts, " please? In the meantime, I'm going to plan to do 14 days on, 7 - 14 days off fast, and sticking closer to an even ratio of fats to proteins than keto calls for, probably 45% each with the remaining 10% from vegetable carbs. I'll work out pretty vigorously when not fasting, and simply swim laps in a non-aggressive fashion when fasting. If any of this is wrong, please feel free to respond with properly backed science.

[samdoornbos]

I loss 40lbs I.F. every day, then over 2 years gained 20lbs back even though I was still fasting, then I switched to doing Monk fasting ( 40-48 hour fast from Sunday night to Tuesday when I get home from work) and OMAD twice a week and eating at libitum the rest of the week and regained my fasting results even though I was eating more

[EmilyEclipse]

I usually fast during the week, and usually go between 20-22 hrs. My start time is not the greatest, being around 8-9 pm after I satisfy my sweet tooth, and goes until maybe 6-7 the next day.
It's been such a life changer for me because it's helped my stomach problems so much, not nearly as bloated, clear-headed, more energy, etc.
Thank you for continuing to educate and inspire us!

[ShayBoogie]

On day 7(my last day) of a water only fast. I've been fasting for 2 years and started off of doing 7 days. There's sooo many benefits of fasting, not just weight loss.

[tonybrunetti]

Very well said Thomas I shared this video with a few of my Family members that are trying to fast and keep failing at it. Keep up the great work Love all your videos.

[darkglass]

I'm on month 3 of my fasting journey. I learned all that I could before starting fasting and here's how I did mine:

Weeks 1-3: Did OMAD
Week 4: Did a 3-day prolonged fast for the first time, then OMAD the rest of the week
Week 5: Alternate day OMAD
Week 6: baseline OMAD
Week 7: 2nd 3-day prolonged fast with OMAD the rest of the week
Week 8: Alternate Day OMAD
Week 9 (This week): 16:8 with two meals a day to give my body a break (sort of) from fasting
Week 10 (Next week): Alternate day fasting (haven't decided yet if it will be OMAD style or 16:8 style)
Week 11: Another break from fasting
Week 12: 4-day fasting for the first time

[AlexandreLollini]

This is the real deal here, it works, reducing carbs, go slowly into longer fasts, the biggest benefit is for the brain, this makes a superior human. Mood stability, deep CORE HAPPINESS, sense of who I am, alignement of fact with project, loving life, sleep better, love better, poop better, speed, calm, reflex, syntax, grammar, expression, all is UP. The senses are sharper, balance on feet is better. I do not see any down side.

[BlueMerle]

Currently in the middle of a 100hr fast, this video couldn't have been timed better!

[homesignup]

Fabulous tips and yeah I think they are all relevant and helpful in fasting! Just one thing about working out ....if you are doing it for Autophagy rather than just for fat loss - you want to prioritise on just short HIIT or SIT (this is even shorter than HIIT but in high bursts of 30 secs - ie fully anaerobic) so as to stimulate autophagy and not MTOR - which will negate your autophagy. If you just do just short amt of resistance exercise (but not too strenuous) it should be ok as well but too much. Health and longevity is more than just weight loss when you fast.

[oxalysvarona]

Your the best thanks for all you teach us

[lilENAA]

Great video. Glad to see I’ve been fasting correctly, thank you !

[NotYourAvgJoey]

Such a good point Thomas about stress and cortisol, thanks!
What about fasting when you are sick (cold/virus) but still have an appetite???Currently doing this now hoping I’m helping to get over this cold sooner and not actually doing more harm