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25 Intermittent Fasting Mistakes to Avoid for Better Success

By Joe Boland

May 23, 2024

Intermittent fasting (IF) has gained immense popularity for its potential health benefits. However, as with any diet or lifestyle change, there are common pitfalls that can possibly derail your progress and more.

This approach to eating cycles between fasting periods and eating windows, offering potential benefits for healthy weight management and overall health. But like any dietary change, there's a learning curve, and avoiding intermittent fasting mistakes is key to success.

Here's a breakdown of the top intermittent fasting mistakes to avoid if you decide to incorporate this practice into your wellness routine.

As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen.

1. Not drinking enough water

Hydration is crucial when you're fasting, so water (or other hydrating foods, fluids and a supplement mixed with water like Multi Collagen Advanced Hydrate) is your best friend during an intermittent fast.

Dehydration can lead to headaches, fatigue and other issues. Aim to drink plenty of water throughout the day, even during fasting periods.

You can also drink unsweetened tea or black coffee to stay hydrated and support your body's functions.

2. Overeating during eating windows

One of the biggest mistakes is binging on unhealthy foods during eating windows. While intermittent fasting allows for flexibility, it's essential to maintain a balanced diet rich in nutrients to support your overall health.

It's not a free-for-all! Mindful eating and listening to your body's hunger cues are crucial.

It's easy to justify a "treat" mentality after a fast. Focus on quality over quantity, prioritizing whole foods that keep you satisfied.

3. Choosing the wrong fasting method

There are several intermittent fasting types and methods, such as the 16/8 method, 5:2 diet and alternate-day fasting. Choosing a method that doesn't fit your lifestyle can lead to frustration and failure.

Find a fasting schedule that works best for you and stick with it. It should fit your lifestyle. Don't push yourself beyond your limits.

4. Ignoring nutrient intake

Focusing solely on fasting times and ignoring the quality of your diet can be detrimental.

Ensure your meals are balanced and include essential nutrients like protein, healthy fats, vitamins and minerals.

5. Fasting for too long

Extended fasting periods can lead to nutrient deficiencies and other health impacts.

Start with shorter fasting periods, and gradually increase as your body adapts. Again, work with your healthcare professional.

6. Skipping breakfast immediately

If you're new to intermittent fasting, jumping straight to skipping breakfast can be challenging. Gradually adjust your eating window by pushing your breakfast time later each day until you comfortably reach your desired fasting period.

In general, don't jump straight into a full-on fasting schedule. Ease your body in with a shorter window first, and then gradually extend your fasting window.

7. Inconsistent fasting schedule

Inconsistency can hamper your results. Try to maintain a regular fasting schedule to help your body adapt and benefit from the routine.

However, don’t be afraid to adjust your fasting window based on your lifestyle and needs.

8. Using fasting as an excuse to eat junk food

Intermittent fasting is not a free pass to indulge in unhealthy foods. Focus on consuming whole, nutrient-dense foods to support your health and fasting goals.

9. Neglecting adequate sleep

Adequate sleep is vital for overall health and effective fasting. Poor sleep can lead to increased hunger and cravings, making it harder to stick to your fasting plan.

Aim for seven to nine hours of quality sleep for optimal health.

10. Not listening to your body

Pay attention to how your body responds to fasting. If you feel dizzy, excessively fatigued or unwell, it may be necessary to adjust your fasting schedule and consult a healthcare professional.

Listen to your body's signals and hunger cues. Don't push through excessive hunger or discomfort.

11. Excessive caffeine consumption

While black coffee and tea are allowed during fasting, excessive caffeine intake can lead to dehydration, jitters and disrupted sleep. Moderation is key.

12. Not planning meals properly

Failing to plan your meals can result in poor food choices and nutrient shortfalls. Plan your meals ahead of time to ensure you are eating balanced, healthy meals.

Having healthy options readily available helps to prevent grabbing unhealthy choices when hungry.

13. Over-relying on processed foods

Even if they fit into your eating window, processed foods often lack essential nutrients and can hinder your progress. Focus on whole, minimally processed foods for optimal health benefits.

14. Excessive physical activity

While exercise is beneficial, intense workouts during fasting periods can lead to excessive fatigue. Balance your physical activity with your fasting schedule, and ensure proper nutrition.

While some may find low-intensity exercise beneficial during a fast, high-intensity workouts can be counterproductive. Adjust your exercise routine as needed.

During fasted periods, lower-intensity exercise might be better.

15. Giving up too soon

Intermittent fasting can take time to show results. Patience and consistency are crucial.

Avoid the temptation to give up too soon if you don't see immediate changes.

Like any lifestyle change, it requires consistency. Don't get discouraged by setbacks — view them as learning experiences, and adjust your approach.

16. Under-eating during your window

You still need sufficient calories! Focus on nutrient-dense foods to keep you satisfied.

Restricting calories too much can backfire. Aim to consume enough nutritious foods to fuel your body.

17. Consuming sugary drinks

Skip the sodas and juices. These can spike insulin levels and disrupt the benefits of fasting.

Stick to water, unsweetened tea or black coffee.

18. Being hard on yourself

Ditch the "all or nothing" mindset. Don't beat yourself up for occasional slip-ups.

Consistency is key, but flexibility is important too.

19. Neglecting exercise

Moderate exercise is beneficial during intermittent fasting. However, listen to your body, and avoid intense workouts while fasted.

20. Fasting for the wrong reasons

Don't use intermittent fasting as a quick fix. It's a lifestyle change for overall health, not just healthy weight management.

Focus on how you feel, your energy levels and overall well-being.

21. Not addressing underlying conditions

Consult your healthcare professional before starting intermittent fasting, especially if you have any underlying health issues.

Certain health conditions or medications may make it unsuitable. Always consult your healthcare professional before starting any new dietary or lifestyle approach.

22. Fasting during pregnancy or breastfeeding

Pregnant or breastfeeding women should not attempt intermittent fasting. The nutritional needs are too great for mother and baby.

23. Comparing yourself to others

Focus on your own journey with intermittent fasting. What works for one person might not work for another.

Everyone's body responds differently. Find a fasting schedule and approach that works best for you, not someone else's progress.

Focus on your own progress, not what others are achieving.

24. Confusing fasting with starvation

Fasting is a controlled strategy, not starvation. If you experience dizziness, nausea or intense headaches, break your fast, and consult a healthcare professional.

25. Underestimating the importance of protein

Protein is essential for building and maintaining muscle mass, plus it helps you feel full longer. Include protein foods like lean meats, fish, eggs or legumes in your eating window. And make sure you're getting enough protein daily.