Intermittent Fasting: Top 5 Mistakes

Top 5 Beginner Mistakes of Intermittent Fasting

Intermittent fasting (IF) has been gaining popularity as a simple, effective way to improve overall health and promote weight loss. However, despite its many benefits, there are a number of common mistakes that people make when starting IF. In order to ensure that you get the most out of your fasting experience, it’s important to be mindful of these pitfalls and take steps to avoid them. In this blog post, we’ll explore the top 5 mistakes that people make when starting with intermittent fasting, and provide you with the education and tools you need to avoid these hitches and achieve your health and wellness goals. Whether you’re a beginner or a seasoned pro, this comprehensive guide will help you get the most out of your fasting journey. So, let’s dive in!

1. Starting too drastically

One of the most common mistakes people make is diving into an extreme fasting protocol too quickly. The body needs time to adjust to the new eating pattern, and starting off too drastically can lead to feelings of weakness, fatigue, and hunger. To avoid this, it’s recommended to start with a gentler approach, such as the 16:8 method, where you fast for 16 hours and eat within an 8-hour window. This is a great starting point for most people, and you can gradually increase the duration of your fasts over time as your body becomes more adapted to the new routine.

2. Eating the wrong foods during your eating window

Another common mistake is not paying attention to what you eat during your eating window. When you do eat, it’s important to focus on high-quality proteins and nutrient-dense whole foods, rather than highly processed and calorie-rich junk foods. Consuming these types of foods can disrupt the benefits of fasting, and may even lead to weight gain.

3. Unknowingly breaking the fast

One of the most common mistakes in Intermittent Fasting is breaking the fast without realizing it. Some supplements, fats, and calories can disrupt the fast and cause it to end prematurely. Consuming oils, butter, and creams, even in small amounts, can provide enough calories to affect your fast. Additionally, consuming supplements that contain ingredients such as cane sugar, maltodextrin, pectin, and collagen protein, as well as gummy vitamins, can all cause an insulin response and break your fast. To ensure that you maintain your fast, it’s essential to be mindful of what you consume and to carefully read the labels of any supplements you take. Avoid taking vitamins and supplements that have a coating, as these are most likely to break your fast. To keep your fast intact, focus on consuming only water, unsweetened teas, and other zero-calorie beverages during the fasting period.

4. Not drinking enough when fasting

Staying hydrated while fasting is crucial for many reasons. Drinking adequate water helps keep the digestive system functioning smoothly, promoting the movement of food through the digestive tract and preventing constipation. Furthermore, water plays an essential role in the absorption and utilization of important nutrients, as well as in the elimination of waste products and toxins from the body. Additionally, drinking water can also help to prevent feelings of hunger and improve energy levels. During a fast, our body is using its own water stores to aid in the metabolic processes that lead to fat breakdown, so it’s important to replace those losses by consuming enough fluids. By staying hydrated, you can ensure that your body is functioning optimally and you’ll be able to make the most out of your fasting experience.

5. Not exercising when fasting

Exercising during a fasted state can bring about a multitude of benefits, both for the body and for weight loss goals. One of the key advantages is the liberation of stored fat. When the body is in a fasted state, it begins to use its own stored fat as energy, allowing for greater fat loss. Furthermore, exercising in a fasted state can help to increase ketone production, which is a result of the body breaking down stored fat into usable energy. By exercising while fasting, you’re encouraging your body to burn more of its own fat stores, leading to even greater fat loss results. Additionally, exercising while in a fasted state can have positive impacts on insulin sensitivity, which can lead to improved metabolism and weight loss results.


In conclusion, intermittent fasting can be a powerful tool for weight loss and overall health, but it’s important to approach it with a mindful and informed approach. By avoiding these top 5 mistakes you can maximize the benefits of fasting and reach your weight loss and health goals more effectively. Remember, the key to success with IF is to listen to your body, be mindful of what you eat and drink, and find a fasting routine that works best for you. By making these simple adjustments, you can unleash the full potential of IF and achieve the results that you’re after.