Many people don’t give intermittent fasting a try simply because of the myths surrounding it. And one of those widespread myths about intermittent fasting is that it causes weight gain once you transition back to normal life. So, is that a myth or indeed a fact?
Let’s find out:
It is crucial first to comprehend that weight gain happens when you consume more calories than you expend. As a result, you should not gain weight if you cease intermittent fasting but keep up your calorie intake and exercise routine.
It is important to remember that IF can aid in appetite suppression and calorie restriction, both of which can result in weight reduction. Therefore, if you resume your old eating patterns after quitting IF, you can put on weight.
In addition to this, some research indicates that intermittent fasting may boost metabolism, which might lead to greater calorie expenditure even when you are not fasting. To support this assertion, further study is required to understand better how IF affects metabolism.
Nevertheless, it is essential to remember that the influence on weight gain is tiny if discontinuing IF does lead to a decreased metabolism.
Last but not least, it is critical to understand that weight gain can be brought on by a number of things, including stress, hormonal changes, or medicine. Therefore, it may be worthwhile to investigate other possible causes if you quit the intermittent fasting diet and start gaining weight.
How to Transition From Intermittent Fasting Without Gaining Weight?
Protein is Your Savior
Protein is an essential part of a healthy and efficient weight reduction diet since it keeps you full and well-fed when consumed in the appropriate amounts. Make sure your plate contains enough protein-rich foods when you return to your usual diet plan of three or four modest meals per day.
This is one approach to preventing overeating and maintaining control over your eating patterns even after you stop following the fasting plan. Eating meals high in protein on a daily basis is very helpful, whether it comes from animal or plant sources.
Keep On Experimenting
Again, experiment with food and incorporate things that promote weight reduction rather than simply adhering to one diet plan. Do not give in to the idea of adhering to a rigid diet plan; instead, experiment with different foods.
As you learn more about them, you will gain a lot of nutritional information and be able to make educated decisions about your diet. Additionally, it will prevent diet boredom and let you indulge in various food categories guilt-free.
Make Healthier Choices
When you leave the house or eat food from outside, it might be the hardest to stick to a diet plan or switch to regular eating. While sometimes indulging your tastebuds at a restaurant is OK, it is crucial that you do so guilt-free and make wiser meal choices. These meals should not increase your calorie consumption or add to your diet’s load of calories.
Study nutritional profiles, be aware of how many calories each item contributes, try to choose healthier options, and, most importantly, keep your attention on portion management.
Make Time for Workout
Many people follow intermittent fasting for body weight maintenance, but what about when you stop following it? You need to do your best to be disciplined with your workouts. You must be strict with your food and exercise routines if you want to live the healthiest lifestyle possible. Do those workouts that you can follow consistently.
The Concept of Weight Loss and Maintenance
There is no doubt that basic awareness of how you put on weight is the greatest prevention method out there.
Everyone has a certain number of daily calories they should consume, according to their age, gender, and degree of activity. Women in their 20s should take 1,800 to 2,000 calories daily, according to the Dietary Guidelines for Americans, in order to maintain their weight.
Stick to your recommended daily caloric intake if you wish to stop fasting and are already at your desired weight. But all you need to do is up your exercise level if you want to consume more than that.
Summing Up
The idea that stopping intermittent fasting leads to weight gain is a myth. Weight gain occurs when you consume more calories than you burn, regardless of your eating pattern.
Therefore, if you return to your previous eating habits after stopping IF, you may experience weight gain and ultimately reverse the effects of intermittent fasting.
It’s essential to maintain a healthy diet and exercise routine, regardless of your eating pattern, to achieve and maintain a healthy weight.
