6 Intermittent Fasting Mistakes That Can Turn Your Weight Loss Journey Into Weight Gain


Many people find that intermittent fasting has many health benefits, including disease prevention, improved digestion, and even reduced bloating. On the other hand, for many people, the reason they get stuck with timed meals and window eating is simply to lose weight. So if you think you’re using intermittent fasting to lose weight, know that it’s very easy to get it wrong. Intermittent fasting mistakes can slow down weight loss or even cause you to gain weight!

What is intermittent fasting?

This is a term used to describe an eating pattern that involves regular periods of fasting in which anyone can eat zero or very few calories. Simply put, with this diet, you follow an eating schedule every day, only eat food for a certain number of hours in a certain time window, and then fast for the remaining hours.

But as with most diets, you may wonder if you can do it intermittent fasting wrong?’ The answer is YES.

If you do intermittent fasting, do it right! Image credit: Shutterstock

Intermittent fasting mistakes to avoid for healthy weight loss

1. Low calorie intake

Consumption few calories may have side effects. If you don’t eat enough calories in your eating window, you may not lose weight. In fact, you gain it back, as the smaller meal usually causes you to eat more calories than required in the next eating period. This is due to sheer hunger, the body also stores food to protect itself, and it will feel like it is reserving extra calories as fat instead of muscle mass.

2. Excess calorie intake

Placing importance on what you eat is as important or perhaps more important than when you eat. If you tend to eat high-calorie foods full of sugar, or maybe high-calorie foods at meal times, you will definitely gain weight instead of losing weight. So one of the important rules of intermittent fasting to follow is to just maintain your calorie intake and not overeat because you have to fast in the latter part of the day. Reduce calories and follow a balanced diet that includes more fiber, protein and water.

3. Low protein consumption

Proteins are most important for muscle mass, strength, and are also good for bone health. So, protein intake during the eating period should be appropriate because it keeps you full during the fasting period, thereby maintaining your caloric intake.

benefits of protein
Don’t miss out on protein in your diet. Image credit: Shutterstock

4. Dehydration

While following intermittent fasting, people also tend to indulge in binge drinking, which is a total NO. Dehydration can cause muscle cramps, headache, hunger pangs and constipation. Therefore, always drink water between meals, as it regulates appetite, accelerates metabolism and makes exercise easier and more effective. All of these can contribute to weight loss results.

5. Not enough sleep

Yes, this is important to consider when it comes to the dos and don’ts of intermittent fasting. It has been found that sleeping for the right number of hours is very important for weight loss. This is because when you wake up late, you face an increased appetite due to changes in hormones, which makes us eat more junk food at night. So, a very simple way to reduce it is to sleep at least 7-8 hours a day.

sleep meaning
Adequate sleep and proper exercise are also recommended for optimal benefits of intermittent fasting. Image credit: Shutterstock

6. You don’t have all your meals

Long gaps between meals or skipping meals will not help you lose weight. Instead, it can lead to overeating for the next eating period. Therefore, maintain sufficient spacing and eat until you are full but not overfull.

Looking at such common mistakes, intermittent fasting diets should be done under the guidance of a professional dietitian for proper weight loss.




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