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The fasting season is just around the corner, and many people are gearing up with fresh motivation. Less sugar, less alcohol, maybe even intermittent fasting. Sounds promising. But here’s the catch: most people dive in completely unprepared. And that can backfire. Not every fasting method delivers the results you expect—and some missteps can make the whole experience unnecessarily difficult.
Here are the most common fasting traps you should avoid.
1. Intermittent Fasting Is Overrated
Intermittent fasting has become a wellness buzzword, praised as a miracle solution. But the science paints a more nuanced picture. Researchers writing in the Cochrane Database of Systematic Reviews report that intermittent fasting performs no better than other diets or fasting approaches. Earlier meta-analyses echo the same conclusion: it offers no special advantage over comparable nutritional strategies.
In other words: simply adding long breaks between meals doesn’t guarantee faster or greater weight loss.
2. Too Many Artificial Sweeteners
“It’s calorie-free!”—a phrase that quickly becomes a trap. Yes, sweeteners contain little to no calories. But they’re artificial, and studies show they can send misleading signals to the brain. The result? Increased appetite and stronger cravings, especially for sweets.
That’s a fast track to sabotaging your fasting goals.
3. Your Fasting Method Doesn’t Fit Your Lifestyle
Not every fasting style works for every person. If you exercise in the evening, you may need a substantial dinner. If you can’t function without breakfast, starting your day on an empty stomach will feel miserable.
The rule is simple: adapt your fasting method to your daily rhythm—not the other way around.
4. You’re Eating Too Little Overall
This is a common—and risky—mistake. When you cut calories too drastically, your body switches into “energy-saving mode.” If your metabolism receives too little fuel, it lowers your basal metabolic rate. Everything you eat afterward is stored more readily.
The outcome: weight loss stalls or stops entirely.
5. Too Little Sleep & Too Much Stress
This one is often underestimated. Lack of sleep reduces the hormone leptin, which helps regulate appetite. At the same time, the brain’s reward center becomes more active, increasing cravings for sugary and fatty foods. Add stress to the mix, and your body releases more cortisol—a hormone that promotes fat storage as a survival mechanism.
In short: poor sleep and chronic stress are the worst companions for a successful fasting season.
Fasting Works—But Only With a Plan
Fasting can be a powerful opportunity to rethink habits and give your body a break. But without preparation, realistic expectations, and a method that fits your life, the journey becomes unnecessarily hard.
A thoughtful approach beats blind discipline every time.
- Hector Pascua with reports from gesund24.at/picture:
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