9 Intermittent Fasting Mistakes Beginners Make (And How To Avoid Them!)

This post contains the 9 biggest Intermittent Fasting mistakes beginners make, and how to avoid them to stay on track!

My Intermittent Fasting (also known as IF) journey has been a big success.

I feel amazing, and combining IF with a weightlifting program has really helped me to lose weight and get in shape. I feel like I have healthy control over my eating and my habits around food in general.

But, if you haven't been as fortunate up till now with your IF journey, don't despair. You see, it’s been a journey for me, too, and the transition to a fasting eating regimen was another step I took that was an adjustment. 

Read on for an easy-to-follow explanation of 9 mistakes you can make when starting down the road to Intermittent Fasting. And how to avoid them!

In This Post You'll Find:

• THE EASIEST WAY TO GET STARTED WITH INTERMITTENT FASTING
• BENEFITS OF INTERMITTENT FASTING
• 1. STARTING OFF DRASTICALLY WITH INTERMITTENT FASTING
• 2. NOT CHOOSING THE RIGHT PLAN FOR INTERMITTENT FASTING
• 3. EATING TOO MUCH IN YOUR FASTING WINDOW
• 4. EATING THE WRONG FOODS IN YOUR FASTING WINDOW
• 5. RESTRICTING CALORIES IN YOUR FASTING WINDOW
• 6. UNKNOWINGLY BREAKING THE FAST
• 7. NOT DRINKING ENOUGH WHEN INTERMITTENT FASTING
• 8. NOT EXERCISING WHEN INTERMITTENT FASTING
• 9. BEING TOO HARD ON YOURSELF IF YOU SLIP WHEN INTERMITTENT FASTING
• MORE INTERMITTENT FASTING RELATED POSTS
• Reviews

THE EASIEST WAY TO GET STARTED WITH INTERMITTENT FASTING

Let’s take a quick look at the types of fasting so you can determine which one will work the best for you. That’s key, you know. Choose the plan that you think you will have the most success with and dive in. All options are feasible–it depends on your lifestyle and your end goals. Here we go:

• The 16/8 Method: This means you fast for 16 hours and make healthy food choices the other 8. Try finishing your last meal at 8 pm and then breaking your fast at 12 noon the next day.
• The 5/2 Method: Here, you eat normally for 5 days during the week and for the other 2 days, you choose meals that limit you to 500-600 calories per day (250-300 calories each meal).
• The Stop-Eat-Stop Method: With this regimen, you fast for 24 hours, once or twice per week. This can be a difficult method to start with if you are accustomed to eating 3 or 4 times a day, presently.
• The Alternate-Day Method: Alternating eating every other day is the rule with this method. A common way to accomplish this is to eat 500 calories on fasting days and whatever you want when it’s a non-fasting day.
• The Spontaneous Meal Skipping Method: For this IF method, you skip meals as it works for you. Although not a regimented method, you can benefit from it.

BENEFITS OF INTERMITTENT FASTING

To stay on track and reach your goals, it is essential to understand the effects a fasting regimen has on your body. Being informed will help to motivate you as you adjust to IF. Studies indicate:

• Improved brain functioning
• Reduced bad cholesterol and increased good cholesterol
• Weight loss
• Increased metabolism
• Improved digestive health
• Decreased inflammation
• Increased lean muscle mass and fat loss
• Increased insulin resistance

I go into more detail in my post Does Intermittent Fasting Work for Weight Loss: A Beginner’s Guide to Intermittent Fasting,.

1. STARTING OFF DRASTICALLY WITH INTERMITTENT FASTING

Starting off drastically is one of the biggest mistakes you can make. If you jump into IF without easing into it, you may set yourself up for disaster. Going from eating 3 normal sized meals or 6 small meals per day to eating within a four-hour window, for example, can be a tough adjustment.

Instead, ease into fasting gradually. If you are aiming for the 16/8 method, slowly extend the times between meals until you can comfortably work within a 12-hour window. Then, to reduce the window to 8 hours, add several minutes per day until you get to the 8-hour window.

2. NOT CHOOSING THE RIGHT PLAN FOR INTERMITTENT FASTING

You’re ready to try Intermittent Fasting for weight loss and have grocery shopped for whole foods like fish and chicken, fruits and veggies, and healthy sides like quinoa and legumes. The problem is, you haven’t chosen the IF plan that will set you up for success. If you are a dedicated gym-goer 6 days a week, completely fasting for two of those days may not be the ideal plan.

Rather than jump into a plan without thinking, analyze your lifestyle a little and consider the plan than will fit your schedule and habits best.

3. EATING TOO MUCH IN YOUR FASTING WINDOW

One of the reasons people try Intermittent Fasting is that the reduced time available to eat means consuming fewer calories. However, some people will eat more than their usual number of calories in the span of the fasting window. This may mean that you will not lose weight. 

4. EATING THE WRONG FOODS IN YOUR FASTING WINDOW

The Intermittent Fasting mistake of eating the wrong foods runs hand in hand with overeating. If you have a fasting window of 6 hours and fill it with refined, fatty, or sugary foods, you are not likely going to feel well at all.

5. RESTRICTING CALORIES IN YOUR FASTING WINDOW

Yes, there is such a thing as reducing your calories too much. Eating too few calories in your fasting window can have a negative impact.

To avoid this mistake, try prepping your food for the week ahead on the weekend. This gives you balanced, healthy meals ready at your fingertips. When it is time to eat, you can enjoy a healthy, nutritious, and caloric-correct meal.

6. UNKNOWINGLY BREAKING THE FAST

Hidden fast breakers are something you should be aware of. Look out for surprise foods, supplements, vitamins, and products that may bring a fast to a halt and initiate an insulin response.

Pro Tip: I use a baking soda and water toothpaste mixture to brush my teeth when in a fasting period and read the labels carefully before taking vitamins and supplements.

7. NOT DRINKING ENOUGH WHEN INTERMITTENT FASTING

Staying hydrated is an important part of IF. Remember, your body is not taking in the water that would be consumed with food.

To avoid this mistake and ward off annoying symptoms like cramping and headaches, include more water throughout your fasting period.

8. NOT EXERCISING WHEN INTERMITTENT FASTING

Studies indicate exercising while in a fasted state can be beneficial. Personally, I work out fasted every morning, and then break my fast with a post-workout meal. This wasn't very easy when I fist started, but now I enjoy it.

9. BEING TOO HARD ON YOURSELF IF YOU SLIP WHEN INTERMITTENT FASTING

One slip does not make a failure! Sometimes you’ll have days when an IF regimen is extra tough, and you just don’t think you can make it. Give yourself a day to refocus.

Try not to make the mistake of allowing Intermittent Fasting to consume your whole life. Consider it a part of your healthy lifestyle and remember to do other important things for yourself, too. Enjoy a book, exercise, spend time with the family, and eat as healthily as you can. It’s all part of the package of being the best you can be. 

MORE INTERMITTENT FASTING RELATED POSTS

• Eating Clean for Beginners
• Does Intermittent Fasting Work for Weight Loss? Beginner’s Guide to Intermittent Fasting 
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• 10 Foods That Cause Inflammation | A Guide on What Foods to Avoid
• The Top 18 Worst Fake Healthy Foods (Avoid These)
• How to Portion Control for Weight Loss (Without Starving!)