Then you’re in that anaerobic zone for far too long, and now you’re not only depleting carbohydrates rapidly but also pushing your cortisol levels very high for an extended period of time. And that elevated cortisol, again, promotes fat storage—particularly around the belly—and increases hunger and cravings later in the day. So even though you’re burning calories during that workout, the hormonal response can lead to overeating or fat storage afterward.

Summary of the Key Mistakes That Can Cause Weight Gain with Intermittent Fasting:

Overeating After the Fast – Especially when driven by poor food choices or feelings of deprivation.

High-Carb Diet with Fasting – Creates blood sugar swings, cravings, and energy crashes.

Switching Too Fast from High-Carb to Fasting – Your body isn’t fat-adapted yet, leading to fatigue and hunger.

Overuse of Bulletproof Coffee – It can break your fast and add hundreds of calories if overdone.

Making Fasting Too Difficult – Leads to burnout and eventual quitting, which brings the weight back.

Dehydration and Lack of Electrolytes – Can make you feel weak, tired, and miserable while fasting.

Poor Sleep and High Stress – Elevates cortisol, which promotes fat storage and hunger.

Overtraining or Wrong Type of Exercise – Chronic cardio or excessive anaerobic workouts raise cortisol unnecessarily and increase carb cravings.

The Key Takeaway:

Fasting should feel sustainable, energizing, and stabilizing, not like a punishment. When combined with the right nutrition, proper hydration, smart exercise, and stress management, intermittent fasting can be a powerful tool for both weight loss and overall health.

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