Carb fasting is a super simple yet powerful strategy to help you boost your energy, improve focus, and promote fat loss.
In H40 we are seeing some incredible results from people who are trying carb fasting for the first time. But we are also seeing some questions about it, and, like any health strategy, there are common pitfalls that can trip you up if you’re not careful.
Here are the top three mistakes I see people make when they are carb fasting and how you can avoid them.
1. Confusing Carb Fasting with Fasting Itself
One of the biggest misconceptions is that carb fasting means fasting altogether.
Let’s clear this up: carb fasting is not about eating at a calorie deficit or skipping meals. It’s about keeping your carb intake as low as possible for a day, ideally under 20 grams.
Remember you're trying to run your body's stores of glycogen low. Carb fasting focuses on minimizing your carb intake to encourage your body to switch from burning glucose to burning fat for energy. This is different from traditional fasting, where you might not eat anything for extended periods. If you're feeling dizzy, lightheaded, or like you're lacking energy, it might be because you're just not eating enough. Remember on your carb fasting days: Limit carbs, not calories.
Here's how you can avoid this mistake:
Plan ahead. Don't wait until your carb fasting day to decide what you're going to eat. Have a plan! Make sure you're still eating balanced meals with protein, healthy fats and low-carb vegetables.
Stay full. Opt for foods that are low in carbs but high in nutrients, like leafy greens, avocados and lean meats.
2. Not drinking enough WATER
Another common mistake is not drinking enough water. When you reduce your carb intake, your body starts to flush out more water, which can quickly lead to dehydration if you’re not careful.
Hydration is crucial for maintaining energy levels, supporting digestion, and preventing headaches and fatigue. Again, if you're feeling sluggish or slow on your carb fasting days, make sure you're getting enough water.
It starts with your ADAM routine but should continue throughout the day.
Drink plenty of water: Aim for at least 8-10 glasses of water a day. If you're active or sweating a lot, you might need even more.
Electrolytes are key. Pay attention to your body's thirst signals and drink water throughout the day, not just when you're thirsty.
3. Overeating on Non-Carb Fasting Days
The goal of the carb fasting approach is to improve your metabolic flexibility, so your body can switch easily from burning carbs to burning fat. Often people adopt this strategy when they want to lose weight - fat specifically.
But a big mistake I see people make is overeating on their non-carb fasting days, thinking they can indulge because they’ve been good about keeping carbs low on their fasting days.
Carb fasting is a flexible approach to eating. You should be able to enjoy carbs on your non-fasting days. But it can be counterproductive if you completely overdo it on portion sizes because you're binging to make up for all the carbs you didn't eat the day before.
The goal of carb fasting is to create a balanced approach to eating. Overeating on non-fasting days can spike your insulin levels and store excess calories as fat.
Here's how you can avoid overeating:
Mindful eating. Pay attention to your hunger cues and avoid eating out of boredom or stress.
Balanced meals. Even on non-carb fasting days, focus on balanced meals with moderate carbs, plenty of vegetables, lean proteins and healthy fats.
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