The Ripped Dude Program: https://bit.ly/2Mtzw7c The Lean Girl Program: https://bit.ly/2nsrhNA Intermittent fasting is straightforward, but as you progress, there are some important abd common mistakes to keep in mind. 1. Not eating enough vegetables/calories Most people who try intermittent fasting end up cutting weight. rather rapidly. You might plan big meals, but consistently eating them is difficult in practice and so underrating can become a problem. Underrating may allow you to drop weight quickly (by losing water and even muscle if the deficit is low enough ) but this is short lived. The benefits of intermittent fasting come when you make it a long-term habit — so it’s important to start with reasonable fasts such as 16 hours rather than 24 hours. Remember, the results you’re seeing are coming from the calories rather than your fasting. When you’re breaking your fast you may opt for unhealthy foods to satiate yourself, and caloric dense foods can be a great way of getting your calories in, but you don’t want to forget to eat your vegetables. You may miss out on fruits and vegetables as your stomach expands too much from the first meal. What I recommend is dedicating one meal to being high fat and high in vegetables. Use vegetables as a shuttling system to get fat into your body. For example, spinach salad with avocado, olive oil, salmon and walnuts. 2. Don’t fear the clock This isn’t very important, but it’s worth addressing. Some people will be adhering to a 16/8 schedule and become too tedious about what times they’re eating. Again, if you want this to be a sustainable change in your life it can be smart to maintain a casual schedule of intermittent fasting rather than very strict times. This is, of course, personal preference, but I find that for most people being more casual about times and going by how your body feels is far superior. Focusing on macronutrients and calories is always your priority; remember this. For example, one may choose to fast from 12-8 one day, 2-6 the next and 10-7 the following day. 3. Additives Any food or drink with a caloric value will spike your insulin, albeit some are much less than others (e.g fat). A common mistake is eating too much, but another is eating too little. What I mean by this is some will think that zero calories mean zero calories. A little cream or butter in your coffee won’t “ruin” your fast, but a snack or a few coffees with a lot of milk will. As long as you’re under 20-30 calories, you’ll be fine. Artificial sweeteners are also fine as they generally have no calories. Avoid these in general though as there are some negative consequences of over-consuming them. Clearly avoid any sugar at all. Credit: https://www.youtube.com/watch?v=CHYs2jygPpI https://www.youtube.com/watch?v=cx-foylAP40 What Is This Channel About? Hey, I’m Philip. I’m a former trainer and the founder of Eat For Muscle. I've always had a deep interest in diet and fitness and now my life is dedicated to creating and sharing science-based content to help others get in the best shape of their lives. You can check out more free articles on losing fat, building muscle and getting healthy on my blog: → https://eatformuscle.com You can also follow me on... https://instagram.com/eatformuscle