Why Isn’t Intermittent Fasting Working for Me?

If you’re someone who observes healthy eating and weight loss trends, chances are you’ve already heard of intermittent fasting (IF) – the diet that calls for cycling between eating and fasting periods.

Generally, the concept of fasting works like this: you restrict foods and drinks that provide calories or produce any kind of insulin response and then benefit from the hormonal and cellular improvements provided by this eating regime.

These potential benefits include possible improvements to heart health and reduced cholesterol. Research has highlighted other positive effects on a person’s body weight and brain function. According to Mattson (2019), intermittent fasting is a good strategy for achieving a leaner body, enhancing physical performance, and developing a sharper mind (1).

Many individuals follow certain fasting regimes for various political, cultural, social, religious, or health reasons while some decide to integrate an IF diet plan for one crucial reason – weight loss. 

Not everyone attains this goal though and those who failed to shed the desired number of pounds may be wondering – why isn’t intermittent fasting working for me? 

If you’re reading this review, you may have faced this problem too. Here, we’re going to disclose the top 5 reasons why intermittent fasting may not be working for you. 

What Are the Reasons Intermittent Fasting May Not Be Working?

These 5 reasons why intermittent fasting may not be working for you are common among both beginners and advanced fitness enthusiasts. 

A common sign that intermittent fasting may not be working is when a person isn’t losing weight. Often, a person will have the expectation that abstaining from foods for a specific time guarantees that they’re going to lose weight. They may have read research on the effects of intermittent fasting on weight loss (2) and decided that it’s their saving grace that will help them finally achieve their weight loss goals. 

However, there are 5 major mistakes that could keep you from seeing the desired results on your intermittent fasting journey:

1. You’re eating too many unhealthy foods
2. You’re not achieving a daily caloric deficit
3. You’re not following the plan consistently
4. You’re not working out
5. You’re dehydrated

You’re Eating Too Many Unhealthy Foods

Staying mindful of your food choices during eating windows is important, but some of us are tempted to immerse ourselves in junk foods as compensation for not eating for a certain period of time. 

Eating protein-rich, high-fiber foods, such as whole grains, vegetables, beans, eggs, lean meats and poultry, fish, and nuts, is essential for your meal plan. Protein and fiber are great components for promoting satiety (3). 

They take longer to digest and help you stave off snacking. If you like junk foods or desserts after meals, it may be okay as long as you eat them irregularly and in moderation. 

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Ensure most of your meals consist of healthy fats, fiber, and protein-based foods, while leaving space for some of your favorite foods.

Here’s how high-protein and high-fiber foods will affect you: once you eat protein and fiber-packed foods, you’re likely to consume other foods in smaller portions due to an increased sense of fullness. These high-quality foods aren’t only good for digestion, they also promote your overall health, allowing you to stay more energized even during the fasting periods. 

The energy you get from the meals you consume is important and the healthier the meal, the more invigorated you’re likely to be. 

You’re Not Achieving a Daily Caloric Deficit

Among other intermittent fasting mistakes, this one is significant – the lack of maintaining a daily calorie deficit. Due to the great hunger you may experience after a period of fasting, you may jump into your meals without counting calories, and therefore, consume even more calories than you burned. 

It’s essential to watch your calorie intake, even during a restricted diet. 

If someone wants to lose weight healthfully, they may need to consider eating healthier meals that induce a daily calorie deficit (4).

Research also explains that eating a well-satiating breakfast and avoiding late-night snacking are both important factors that promote healthy weight loss. These important weight loss strategies also benefit metabolic health, which ultimately impacts your ability to manage your weight. 

Read more: Intermittent Fasting Quiz: A Quick IF Overview Before You Take the Test

You’re Not Following the Plan Consistently

You’ve gone for 2 weeks of intermittent fasting and have seen no weight loss. In this scenario, it would be normal to get frustrated and decide to give up. However, losing weight takes time and consistency and is personalized to each individual. In order to achieve the results you want, you need to choose a suitable diet plan and follow it week-by-week. 

It’s important to remember that skipping some days, such as weekends, may interfere with your process and derail your progress. It’s essential that you identify a plan you can follow consistently to increase your likelihood of success.

You’re Not Working Out

Why not accelerate your chances to lose weight? It may be high time you moved your body a bit more than you’re doing now. Intermittent fasting and working out is the winning combination for every person who wants to reduce unwanted body fat. During your fasting window, make sure to skip high-intensity workouts as they may be detrimental and even dangerous to your health. 

Instead, try something lighter, such as walking, jogging, moderate-intensity weight lifting, or yoga. You can upgrade to something much more challenging during your eating window.

When you’re well supplied with energy, higher intensity resistance training, HIIT workouts, or longer duration cardio exercises are all complementary to your weight loss journey. Aerobic activities and strength training are recommended for all healthy adults who want to shed pounds (5).

You’re Dehydrated

Dehydration could be the reason you haven’t overcome the weight loss plateau. It can also cause unpleasant symptoms such as headaches, muscle cramps, and hunger pangs. Drink enough water throughout the day as this will give you a feeling of fullness, boost your metabolism, and reduce food cravings. Our previous post goes into great detail about what to drink without breaking a fast.

Why Am I Not Seeing Results from Intermittent Fasting?

There are different reasons why intermittent fasting may not be working for you. These include dehydration, poor diet choices, lack of physical activities, poor metabolism, inconsistency, and overeating. 

However, as with any other weight loss program, the primary reason for not seeing weight loss results during IF is the lack of daily calorie deficit. Weight loss outcomes are only possible when you eat fewer calories than the number you burn each day. 

This is why eating high-quality, protein-based meals during eating windows is necessary as they adequately nourish your body without excessive calories while giving you a feeling of fullness, unlike processed foods. 

Another potential strategy may be to reduce your carb intake. Because they promote a caloric deficit, low-carb diets are often effective for body fat reduction (6). 

Eating natural sources of carbs is an ideal approach, rather than consuming refined carbs if weight loss is your goal. Natural carbohydrates include: 

• Grains
• Fruits
• Vegetables
• Nuts
• Seeds
• Milk
• Legumes such as beans, lentils, and peas 

Why Intermittent Fasting May Not Work

Why isn’t intermittent fasting working for you? 

In addition to the aforementioned factors, there are two more reasons. 

The first is that a person may be following the wrong fasting plan. Before trying any fasting regime, whether it’s a beginner-friendly version or an advanced regime, talk to your primary care doctor. 

Contacting the appropriate healthcare professional can help you figure out a few things: 

• Is intermittent fasting right for you?
• What intermittent fasting plan is best for your individual needs?
• What foods do you need to consume and which do you need to avoid?

The second reason your intermittent fasting program may not be working is due to your food choices. If the foods you eat during the eating window are calorie-dense rather than nutrient-dense, you may not see the results you want to achieve. 

Therefore, you need to pack your eating periods with foods that are rich in protein, fiber, and healthy fats. Avoid eating: 

1. Simple carbs (corn syrup, glucose, fructose, sucrose, fruit juice concentrate)
2. Processed foods (breakfast cereals, crisps, tinned vegetables, ham, sausage rolls, bacon, sausage, salami, ready meals)
3. Fast food (chips, pitas, sandwiches, hamburgers, hot dogs, fried chicken, pizza, french fries, onion rings, chicken nuggets, tacos)
4. Sweets (candies, cookies, chocolate, cotton candy, lollipops)

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How Long Does it Take for 16:8 Intermittent Fast to Work?

The effects of the 16:8 intermittent fasting regime are typically seen in the first couple of weeks, but the most significant effects are typically visible after a couple of months. However, it will depend on each individual and the foods a person chooses to consume during eating windows. Combined with caloric restriction, the following fasting protocol can help with weight control and improve metabolism (8).

As long as a person is apparently healthy they can:

• Pick a suitable eating window
• Consume healthy meals
• Induce a daily calorie deficit
• Hydrate adequately
• Engage in physical activities

A quality 16:8 intermittent fasting schedule is likely to improve metabolic health, increase energy levels, promote heart health, reduce inflammation, and control your appetite. 

Aiming for fast results isn’t a good idea and may compromise your weight loss goals. You should aim for consistency and daily physical activity coupled with a daily calorie deficit and healthy food choices is the best strategy. 

Some foods should be avoided, and when it comes to alcohol, you should read more about 16:8 intermittent fasting and alcohol in the article Can You Drink Alcohol on the 16:8 Diet? 

Can You Lose Weight While Intermittent Fasting and Not Working Out?

Actually, yes. You may lose weight if you fast and do not work out. If you successfully induce a daily calorie deficit, your weight will inevitably change. However, some of this weight may come from muscle loss and not just from body fat. This is not what you want from your intermittent fasting journey. Your body needs to be strong and active in order to function well. 

Your goal is to lose fat mass and not muscle mass. Therefore, you need to work out regularly. Any physical activity will work, whether it’s resistance training, bicycle riding, or dancing. As long as you move and follow an intermittent fasting plan, you can lose fat mass. 

Read more: 4-Week Intermittent Fasting: A Complete Guide

What Is the Best Time for Intermittent Fasting?

If you’re a healthy individual and just started your fasting journey, it’s best to use beginner-friendly plans. These include: 

• 16:8 fasting regime (you abstain from food for 16 hours and eat during an 8-hour window)
• 14:10 fasting method (you abstain from food for 14 hours and eat during a 10-hour window)
• 5:2 fasting method (you eat normally for 5 days and allow yourself only 500 calories each day on the other 2 non-consecutive days)

The first two are especially convenient as you can place your fasting windows within the times you would normally be sleeping. For example, you eat your dinner at 7 pm and start eating again the next day at 11 am. 

Beware of potential risks such as dizziness, headaches, or nausea. This is why it’s essential to drink enough water when you fast. This can help you curb your appetite and ensure you have energy. 

Frequently Asked Questions

• Can I fast from 7 pm to 11 am?

Yes, if you’re a healthy person, you can start with a 16:8 fasting regime where you abstain from food for 16 hours and have an 8-hour eating window. In this case, you can fast from 7 pm till 11 am, as most of this time you’ll be asleep. 

• Can I lose 20 lbs in 2 months with intermittent fasting?

Yes, it’s possible to lose 20 pounds in 2 months with intermittent fasting. However, it’s not necessarily a healthy weight loss goal for this time period. Doing so would require losing 2.5 pounds per week, which is a little more than is recommended (9). 

Rapid weight loss may also lead to the loss of muscle mass, gallstones, and nutritional deficiencies. It can also negatively impact your metabolism, which can make it difficult to maintain weight loss in the long term. 

• Why am I not burning fat on intermittent fasting?

Poor food choices and overeating during eating windows may be the main causes of not burning fat. Make sure to include protein-based, fiber-rich foods, and meals packed with healthy fats. Also, burn more calories than you consume – this is the key to healthy weight loss. 

• Does Coke Zero break a fast?

Despite the lack of calories, Coke Zero has artificial sweeteners that are many times sweeter than sugar. These sweeteners can affect your body’s insulin levels and break a fast. Instead of Coke Zero, drink plain water, black unsweetened coffee, green tea, or bone broth. 

The Bottom Line

We’ve discussed different answers to the main question – why isn’t intermittent fasting working for me? 

5 primary reasons involve the consumption of unhealthy meals, the lack of a daily calorie deficit, inconsistency, a lack of physical activity, and dehydration. 

You should talk to your healthcare provider before you start any intermittent fasting plan to ensure this strategy is safe for you and that you stay healthy.