Intermittent Fasting: Top 5 Mistakes- Thomas DeLauer

Hey look I'm fasting now I'm not fasting wait it's been three seconds I'm officially fasting again see that's what most people think all right fasting is simple it means not eating right but the thing is there are so many little variables that come into play that might trigger a metabolic response or might trigger an insulin response to the point then it can really throw us a loop and we need to take a look at what exactly the common mistakes that people make when fasting are in order to understand how we can get the biggest benefit out of fasting in the first place I'm gonna give you the five biggest mistakes that people make when fasting I'm not gonna waste any time I'm gonna get right to it the first common intermittent fasting mistake is simply not getting enough of your healthy foods in that sounds so vague so simple right man if you're not used to my videos you're probably tuning out now because you're saying this guy's way too basic but that's fine you see what it comes down to is the fact that your stomach has something called dispense ability what that is is it operates like a muscle it shrinks and it expands and if you eat more and you eat more frequently than your stomach expands and it gets used to eating more but the thing is when we're fasting we're going obviously extended periods of time without eating which means the stomach shrinks well that's all fine and dandy and kind of a good thing in terms of calorie restriction but when it comes down to the end of the day and it's time to break your fast well then you usually go for the foods that taste good first so you're gonna go for something that's a little bit more dense or maybe has a little bit more volume to it the problem is it's gonna fill you up super fast because your stomach shrink then you have no desire to have the veggies because you flat-out don't have room and you're not hungry this is a big big issue and although it sounds so simple it's one of the biggest ones that plagues people that intermittent fast now I could tell you a bunch of ways to not have junk food when you first break your fast but in reality I'm preaching to the choir because everyone sets out with that common mission but not everyone can live through with it so what I recommend is at some point during your feeding window is to get more high fat dense foods into your diet simply because that's going to allow you meet your caloric needs and it's going to allow you to more than likely get enough of the nutrients that you need you see calorically dense foods like fats are significantly smaller in volume but allow you to reach your caloric goals so therefore you're not going into a calorie deficit and you're also not filling up your stomach you're able to get enough calories and you have enough room to ultimately get your veggies in alright let's move on to the number two common mistake and this is flat-out coffee in tea creamers it seems pretty logical that if you were going to be adding if something that has calories like a creamer like a half and a half or an almond milk to your coffee that kind of makes it a food but most people don't really want to look at it like that and I think they just turn that off in their brain they think coffee is coffee if I add some creamer to it I'm not breaking a fast it's a liquid no that's not the case you're still taking in something that is eliciting a metabolic response if you put creamer and I mean even a half a tablespoon of low calorie almond milk that accounts to about 12 calories you are breaking your fast fasting is not eating not fasting is eating okay we need to make sure that we are not consuming any calories during our fasting window period anytime that you consume food or anything that triggers a caloric response or metabolic response you are stopping the process of burning stored energy and converting over to the process of using food energy we don't want that which leads me in to number three okay this number three fasting mistake is consuming branched chain amino acids and I'm gonna kick this one off with a research bomb so that it makes sense and I have some credibility there was a 2011 study that took a large group of young men and they looked at a few things they were looking at amino acid levels they were looking at energy substrate levels and they were looking at insulin levels during a fast so what they did is on day one they brought them all in and they said okay we're gonna take your baseline blood work and we're gonna have you fast and then we're gonna read out your fast blood work for the next seven hours they're gonna read it every hour and they're gonna determine where they stand okay everything was all fine and dandy then five days later they had these same men come back do the exact same thing take a baseline test followed by seven subsequent tests except this time they gave them five grams of branched chain amino acids at the beginning of their fast well guess what the studies ended up showing that when they had the branched chain amino acids they had transient levels of insulin they had these spikes throughout the day they had these little spikes in insulin what that means is although it's a small insulin spike branch chain amino acids do break a fast now a lot of people are gonna argue with me they're gonna say hey it's such a small insulin spike it's barely gonna make a difference that's not gonna kick you out of ketosis or anything like that well newsflash this isn't a ketogenic lifestyle diet we're talking about fasting it's black and white and if you have insulin spiking you're starting your fast over you may as well count as soon as you have that branched chain amino acid as you re starting your fast because as far as your body's metabolism is concerned and as far as the detoxing process goes you've restarted alright so now I've gotten off my high horse let me go ahead and roll into number four you the number four biggest mistake that people make when intermittent fasting is simply not drinking enough water again it sounds like a pretty simple one right you always should be hydrated but when it comes to fasting there's some unique things that are going on you see fasting promotes this thing called cell apoptosis what cell apoptosis is the promoted cellular death and recycling and it sounds like a bad thing like we wouldn't want to have that cell death but we do you see when we're fasting we're not having to work on metabolizing food so our body works on metabolizing itself what means it recycles the cells it burns up and kills off the cells that don't need to be there promotes than the die and it recycles them and you excrete them the thing is if you're not adequately hydrated you can't flush out those toxins so you literally are doing yourself more harm than good your body's killing off the bad cells the ones it doesn't need it's recycling them but it has no way to recycle them so you're just having them sit there it can't flush them out now additionally when you're fasting you're burning a lot of fat you're utilizing fat as a source of fuel and we have to remember that fat is where many of our toxins build up so if we're burning fat we're releasing those toxins and if we're not drinking water we can't process those toxins through the liver and excrete them they're just gonna float around in the body making us toxic so yeah you're hearing me right fasting can actually set you back if you're not hydrated properly so let this be a rule that you drink more water when you're fasting then you would when you are not which leads me in to the final mistake and this is a big one minerals salt magnesium potassium these are so critical when you're fasting you see minerals don't really affect your metabolism in terms of caloric in caloric out we have to make sure that we're still getting our minerals in especially if you're consuming extra water during a fasting period minerals are so critical for cellular function and for the electrical signals that our brain is sending throughout our body if we don't have them we can't function well but there's an added benefit to making sure you get enough sodium and I highly recommend you add just like a quarter teaspoon or maybe a half a teaspoon to your gallon jug of water that you're gonna sip on throughout the day what this is gonna do is going to allow the cell to become more permeable that isotonic state okay the state where the cell has enough sodium to draw in additional water causes the membrane to expand a little bit and become permeable a permeable cell membrane means that nutrients and toxins can flow in and out you've opened a revolving door so the cell can breathe can eat waste and detoxify it's the way that it needs to be so if you have those minerals while you're fasting it allows that process to occur and allows you to maintain hydration so as always make sure make sure that you're taking these five things into account on a fasting day specifically and if you ever have ideas on different videos or if you have different ideas on kinds of diets you want to hear about let me know please comment below and be sure to subscribe to my channels that you see all three videos we put up every single week as always I'll see you in the next video

Channel: Thomas DeLauer

Views: 3,484,631

Rating: 4.8732119 out of 5

Keywords: intermittent fasting, top 5 fasting mistakes, how to fast, water, calories, Fasting, fasting results, Thomas DeLauer, best foods, how to break a fast, bone broth, fasting diet, weight loss, MCT oil, fasting tips, ketosis, keto diet, bone broth benefits, bone broth recipe, Apple cider vinegar, recipe, Intermittent fasting, fasting benefits, fat loss, lose weight, burn fat, fat, insulin, blood sugar, inflammation, ketogenic diet, low carb, diabetes is fasting safe

Id: 9idhb2aAfns

Length: 8min 35sec (515 seconds)

Published: Mon Jul 17 2017