5 Big Mistakes People Make When Intermittent Fasting

by Jenna Crawford August 02, 2018

5 Big Mistakes People Make When Intermittent Fasting

Intermittent fasting is a general term for various eating patterns that involve fasting for short periods of time. Unlike a typical weight-loss diet that restricts how much or what you eat, it’s all about integrating periods of fasting into your day to reap the many proven benefits. These benefits include burning stored body fat for energy – instead of being dependent on sugar, feeling less hungry and improving overall health.

Some people come into difficulty with Intermittent Fasting because they approach it in the wrong way, being aware of the right methods when undertaking Intermittent Fasting can be the difference between success and failure.

Here are 5 big mistakes people make when intermittent fasting:

1. You’re Dehydrated and/or Lacking Electrolytes

A portion of the fluids we obtain throughout the day come from water-dense foods, especially fruits and vegetables. So, when you’re not eating at all—not even these low-calorie foods—it’s important to make sure you’re drinking more fluids than normal to avoid falling short.

During your fasting window, sipping on hydrating beverages between meals, things like plain water, herbal tea, or bone broth. Drinking enough water may help keep hunger pangs away and is also beneficial for other important bodily processes, like digestion and detoxification. Meanwhile, bone broth is considered one of the best ways to stay hydrated and replenish key electrolytes, such as calcium, magnesium, and other trace minerals that are depleted throughout the day.

2. You Are Eating Junk Food A Majority Of The Time

Like any nutritional plan, whether it be intermittent fasting or the standard 6-8 meals a day bodybuilding routine, if you eat processed junk you will not be successful in the long run. They say you can’t build a million-dollar body from the dollar menu, and this really is 100% true.

If you struggle with fat loss while using intermittent fasting, odds are you have some issues with the quality of your macros and/or the amount of them you are consuming. You can’t eat 2 bags of Oreos to break your fast and think it’s ok since you fasted for 16 hours and are “starving”, it doesn’t work that way.

Intermittent fasting is not a pass to just eat anything all day because you're eating in a smaller window. With anything it’s what you put into it – fill your body clean quality whole foods you will have a great body. Fill it with sugary processed trash and look like a large number of the current population.

3. Trying To Calorie Restrict During The “Eating Window”

One of the main issues that some people face when they start Intermittent Fasting is that they continue to calorie restrict when they have broken their fast. The whole point of eating in this way is to listen to your body and start eating until you feel full. Your body is an amazing machine if you allow it to do its job properly. Your body will release hormones to make you feel full when it knows it’s had enough food. If you calorie-restrict during your eating window you may well end up under eating which causes lots of unwanted changes in the body, and long-term is not good for you.

4. Giving Up Too Soon

Intermittent fasting takes a certain amount of discipline, but as mentioned above, it also takes time to get used to. The first four to five days are definitely the hardest. You will feel hungry. You might feel lightheaded or exhausted or get headaches. Know that those feelings quickly pass and by the end of the first week, your body will start to adapt. Your hunger will actually diminish and you'll start to feel more energetic and more focused. If you don't feel better after the first week, you may be doing too much too soon, or you may have chosen a plan that doesn't work for you.

5. You’re Training Too Intensely While Fasting

Some people may be able to get away with higher amounts of exercise or intense workouts on fasting days (especially if they are mostly healthy and accustomed to regular activity). But the majority of fasters will feel better when they give their body more rest during fasting days—and probably more sleep, too.

Experts recommend skipping intense workouts—such as HIIT or long aerobic training sessions—on days when less fuel is being taken in. Instead, gentler, restorative workouts—like a walk outside or yoga—are usually a better fit on fasting days in order to prevent symptoms like fatigue, dizziness, or weakness.


Intermittent fasting needs dedication and discipline to see proper results. If you continue making the same mistakes, it may not work well. In this post, I shared with you 5 big mistakes people make when intermittent fasting.

Jenna Crawford


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