Module #2: Top 5 Mistakes
Module #2: Top 5 Mistakes
This second module is going to jump right in to some of the mistakes people make who are new to intermittent fasting. There are way more than 5 mistakes that people make, but let’s learn from one of my favorite IF guys. In this next video, we are going to learn from Thomas DeLauer, a young American who is great when it comes to IF and everything revolving around ketosis and ketogenic diets. In this video, Thomas is going to lead you through his Top 5 Mistakes that people make when intermittent fasting.
Before watching the video, I want you to predict what Thomas says are the top 5 mistakes made by people doing IF. Jot down the five you believe will be discussed in his video. It’s just a prediction, so do it quickly, and do your best. Then, see how many you predicted correctly after you watch the video.
Now, watch the video and see how you did. Have fun.
I hope you enjoyed Thomas’ video. He is a smart guy and he loves helping people. He should be one of your go-to guys for information on ketosis and IF and many other health-related topics. [Plus, he is American, so you know he is going to be good.]
Let’s recap the main ideas from this video. In your eating window–the feeding window–of 8 hours, 6 hours, 4 hours, or even less than 1 hour, you need to make sure to get enough healthy, nutrient-dense, power-packed foods. That is mistake number 1 … People don’t consume enough of the healthy foods during their eating period.
You cannot think eating 3,000 calories of Nutella, salted peanuts, roasted almonds, salt and vinegar potato chips, along with other junk food items is going to be sufficient for your daily needs. This feeding window is time for you to get a wide variety of veggies, good healthy fats, your choice of protein, high quality carbs and starches, and other nutrient-dense foods. If you are not vegan or vegetarian, we would highly recommend a fatty fish (salmon) or mussels from sustainable sources as your choice of protein. For fats, plenty of options from avocados to eggs and more. I am going to give you a list of 15 foods/food groups of healthy fats that make most every list you will find on the Internet. In no specific order:
While there are questions above (green veggies – what? Soy products – WTF!) and a host of other issues (e.g., vegans will want to kill me for highlighting dairy and meat products) I am not going to look at ethical and environmental issues. I will stick with the facts and the research as much as possible. Even though I am with my vegan brothers and sisters and do wish we could go more plant-based and therefore, more sustainable, our species unfortunately loves to kill and roast critters of all sorts. As all our guests at Phuket Cleanse know, my philosophy is simple: if you can personally kill an animal, the you can eat it. And since most people would have a hard time killing a cow or a pig, then maybe you need to think twice before putting their flesh in your mouth. OK, that’s enough, I will now get down off my pulpit.
Bottom line, get good healthy fats into your belly. This satiates you and takes up less space in your stomach. Remember what Thomas says, your stomach shrinks and expands. When you are fasting, it shrinks, and therefore you want to put in foods high in fat — these high fat foods have less volume than your high carb foods — and then you still have room for your veggies and other nutrient-dense foods. So, you will be getting your caloric needs met and feeling good until the feeding window opens the next day.
Don’t put creamers or sugars in your coffee or teas that you drink during the fasting window. Doing so creates a metabolic response (or an insulin response) and your fast is over. Period. Don’t think you can go get a Bulletproof coffee with half a stick of butter or some good organic ghee and not break your fast. Once you put any of these items in your coffee and then into your belly, you have broken your fast. Time to start the clock again.
While mistake number 3 is usually for body builders, it applies to some of us regular folk as well who feel they need something extra during their fast: and that is branched-chain amino acids (BCAAs). In short, don’t do any branched-chain amino acids during your fasting window. There is an insulin response to BCAAs and even though it is a small spike, it is still a spike, and thus your fast is broken.
Mistake number 4 is crucial. Stay hydrated. Drink water during your fasting window. Let’s keep in mind some of Thomas’ main points:
The last mistake in this Top 5 list is not getting enough of your minerals during your fasting window. So, add Himalayan salt, as well as some magnesium and potassium to your water bottles. We need these minerals for cellular function and we need them to assist with our hydration levels. When you are hydrated, your cells are more permeable. It is this permeable cell membrane that allows toxins to exit the cell and vital nutrients to enter the cell. Get minerals into your water and your belly when intermittent fasting. That’s it!
For me, I started on the 16/8 window. That means for 16 consecutive hours there was no food (i.e., calories) going into my stomach.