David Marchante reveals seven mistakes when doing intermittent fasting: “It is essential…”

CIntermittent fasting to lose weight or body fat is becoming more and more fashionable, but if you are considering diving into this world, stop for a moment. David Marchante, a popularizer with more than 1 million followers on social networks, reveals the most common mistakes so you don’t make them:

MISTAKE Nº1: DOING IT WITHOUT PRIOR PREPARATION

• Start narrowing your feeding window gradually. From 8 a.m. to 10 a.m., from 10 a.m. to 12 p.m., from 12 p.m. to 2 p.m., from 2 p.m. to 4 p.m., etc.
• Adapt your body little by littlelike you don’t go from lifting 100 kg to 200 kg in one day.

MISTAKE Nº2: EATING WITHOUT CONTROL AT ALLOWED HOURS

• Maintain a balanced and varied diet.
• Control quantities and avoid unhealthy foods.
• Apply the 80/20 rule: 80% market food, 20% processed (at most).

MISTAKE Nº3: ABUSE OF DRINKS WITH SWEETENERS

• Opt for water and tea No sugar or sweeteners.
• Drinks with sweeteners can affect the intestinal flora.

MISTAKE #4: REDUCE TOTAL CALORIES

• Don’t drastically reduce calories if you are an athlete or have higher caloric needs.
• Distribute protein in 2-3 feedings during the feeding window.

MISTAKE #5: NOT DRINKING ENOUGH WATER

Even if you’re not hungry, stay hydrated. The body continues working during fasting, and water is essential.

MISTAKE #6: LETTING FASTING DIRECT YOUR LIFE

• Fasting is a tool, not a dictator of your life.
• Maintain a balance with your responsibilities and relationships.

MISTAKE Nº7: BEING SEDENTARY AND MOVING LESS

• Fasting shouldn’t stop you from moving and exercising.
• Adapt your physical activity routine according to your eating window: Training between 1 and 2 hours after one meal and before another seems to be the best option.

“Remember, intermittent fasting is a choice that should improve your quality of life, do not become a slave to it! Prioritize your well-being and adapt this practice to your life, not the other way around,” concludes expert David Marchante.