What to do when intermittent fasting stops working

If you have tried intermittent fasting (IF), you have probably noticed changes in both your energy and your concentration. and On the scale. But as with any other diet or lifestyle change, the FI often accompanies a plateau period following these early results, and it can be difficult to find a way to overcome it. Karen Cooney, Registered Dietitian for The Vitamin Shoppe, told POPSUGAR exactly what to do when the IF stops working so you can continue to make progress in achieving your goals.

First of all, you must evaluate what you eat. "The main reason why SI can stop working for someone is that she has the right to eat anything, mostly junk food," explained Karen. Since the FI is a dietary model rather than a diet, you are not given a list of specific foods to eat or avoid. "Obviously, you can eat more when you practice other types of diets, but if you eat too much unhealthy food, you will end the weight loss and possibly the fat", a- she declared.

But even though you do not want to worry about junk, you still need enough calories to get your SI done. "If you're in a calorie deficit for too long, your body will keep what you eat," said Karen. "You have to make sure to give your body the energy and nutrients it needs." To do this, she recommends reassessing the amount of food you eat during your SI window, focusing on quality nutrients as compared to processed foods. Karen also emphasized the importance of consuming enough protein because they help maintain muscle mass, which will prevent your metabolism from slowing down.

Finally, consider changing things. "Change your feeding window, or you can move on to another day of fasting," Karen told POPSUGAR. "At a minimum, add a day of non-fasting to help restore your metabolism." Just be careful to avoid something called refeeding syndrome, in which you eat too much, too fast after fasting. "During fasting, your electrolyte levels (like sodium, magnesium, and potassium) are changing as well as other hormones like insulin," she said. "If you refuel too quickly, it can suddenly change these levels and cause symptoms such as fatigue, weakness, confusion, high blood pressure, etc."

By practicing the IF, Karen suggests taking electrolytes to help maintain your body's levels stabilized and prevent you from falling into a re-diet cycle, which can make you feel shabby and less likely to follow your plan.

Source of the picture: POPSUGAR Photography / Sheila Gim