Intermittent Fasting Mistakes That Ruin The Diet

Intermittent fasting mistakes

Written by – Intermittent fasting is a very simple concept, but it’s easy to make mistakes negating all the positive benefits of a short term fast. Here’s the most common, and incredibly frustrating, intermittent fasting mistakes you’ll want to avoid.

Not Fasting Long Enough

A simple rule to follow is: The longer you fast, the more effective it becomes.

And most of the “magic” happens near the end of a daily fast. Many of the changes to metabolism, hormones, and blood sugar are experienced after the 12th hour.

If you’re on a fast, but it’s only ten hours long you’re not going to benefit as much as someone who made it through 16 consecutive hours of fasting.

Completing a full 14-16 hour daily fast results in:

Increased growth hormone secretion
Better blood sugar levels
Increased insulin sensitivity
Decreased inflammation

The further away you are from an optimal fast, the fewer and fewer benefits you should expect to experience.

See Also: How to start intermittent fasting

Breaking The Fast (Without Knowing)

There’s going to be bad days when you just can’t make it to the end of your daily fast, and break the fast early. It happens to everyone. You move on, no biggie.

What you really don’t want is to break the fast without knowing. A lot of people struggle to lose weight with intermittent fasting because they’re no where close to an optimal fast.

They’re actually breaking their fast in the eighth or ninth hour without even knowing it.

Imagine how frustrating that is. You’re avoiding solid food for up to 16 hours a day, without realizing a few cups of coffee are wrecking your progress.

Yeah, it’s the small stuff. No one’s going to forget they swallowed three cheeseburgers, but most people are pretty shocked at what can interrupt a fast. Here’s a few sneaky things to keep in check:

Artificial sweeteners (one packet can have 2-4 calories each)
Coffee Creamer
Zero Calorie Processed Foods

Although the foods above can make a fast seem easier, it’s better to stay true to the fast and only drink water during your fasting window.

Not In A Calorie Deficit

The primary reason why intermittent fasting has exploded in popularity is because it actually works. There’s scientific studies backing the metabolic changes contributing to weight loss on a short term fast


You can negate all the positive aspects of a daily fast if you’re simply eating too much. This is usually the cause of maintaining a steady weight without gaining or losing.

If your weight is stuck in the same range for weeks, it likely means you’re in a calorie surplus but the positive effects of fasting are preventing you from gaining weight.

As you get closer to your goal weight, the less strict you’ll need to be and you can use intermittent fasting to help maintain weight while you indulge a little.

But if you’re still in the weight loss process, you’ll need to stay in a calorie deficit to lose body fat efficiently.

To pinpoint what’s causing you to go over your daily calories, keep a very strict journal for 4-5 days. Write down every calorie that goes in your body, including condiments and any sweeteners.

More Intermittent Fasting Resources

16/8 intermittent fasting guide
Intermittent fasting rules you can’t break
Keto and intermittent fasting for fat loss

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Intermittent fasting mistakes

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