4 Intermittent Fasting Mistakes People Often Overlook Plus How to Avoid Them

Intermittent fasting has become a popular health trend. Many people have succeeded in losing weight, boosting their energy, and improving their eating habits simply by adjusting their meal times. But… why do some people not experience any benefits at all?

If you feel like you’ve tried hard but the results are minimal, you might be making common yet impactful mistakes. Let’s identify and avoid these four major “sins” in intermittent fasting according to Nutrition Expert Thomas DeLauer!

1. Eating Too Little During the Eating Window

   During fasting, the stomach shrinks. As a result, many people end up eating less than their body needs. In reality, your body still requires enough nutrients to function optimally throughout the fasting phase.

   Solution:
   Focus on nutrient-dense foods that are high in healthy fats such as:

   • Avocados
   • Olive oil
   • Fatty fish
   • Nuts and seeds

   These foods will help keep your body energized and prevent fatigue during fasting.

2. Hidden Calories in Beverages

   A spoonful of creamer or milk in your coffee might seem minor. But in reality, it can trigger an insulin response and break your fast.

   Solution:
   To get the full benefits of intermittent fasting, avoid all calories during the fasting window. Opt for:

   • Water
   • Black coffee
   • Plain tea

   Avoid:

   • Creamer
   • Almond milk
   • Sugar/stevia

   These options will help your body stay in a fasted state and maintain energy.

3. Not Drinking Enough Water

   During fasting, your body goes through detoxification. This process requires fluids to flush out toxins from fat metabolism. If you don’t drink enough, toxins accumulate and cause symptoms like headaches, dizziness, and fatigue.

   Solution:

   • Drink water regularly, even during the fasting phase.
   • Aim for at least 2 liters per day, or more depending on your activity level.
   • Water also supports autophagy: the cellular cleansing process that’s crucial during fasting.
4. Lacking Essential Minerals

   Fasting can deplete electrolytes like sodium, magnesium, and potassium. This can lead to:

   • Muscle cramps
   • Extreme fatigue
   • Brain fog

   Solution:

   • Add a pinch of Himalayan or sea salt to your water.
   • Eat mineral-rich foods during your eating window: leafy greens, bananas, avocados.
   • You may also consider magnesium or electrolyte supplements as needed.

Make Your Fasting More Effective, and Your Life Healthier

By avoiding these mistakes, you can maximize the benefits of intermittent fasting. But remember, living a healthy lifestyle is a long-term journey.