{"id":42057,"date":"2022-03-30T21:26:07","date_gmt":"2022-03-30T21:26:07","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=42057"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"intermittent-fasting-mistakes","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/","title":{"rendered":"10 Intermittent Fasting Mistakes People Make And How To Avoid Them"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/#Mistake_1_Not_Choosing_The_Right_Intermittent_Fasting_Plan\" >Mistake 1: Not Choosing The Right Intermittent Fasting Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/#Why_Its_A_Problem\" >Why It&#8217;s A Problem<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/#How_To_Fix_It\" >How To Fix It<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/#Mistake_2_Not_Considering_Your_Lifestyle\" >Mistake 2: Not Considering Your Lifestyle<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/#Why_Its_A_Problem-2\" >Why It&#8217;s A Problem<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/#How_To_Fix_It-2\" >How To Fix It<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/#Mistake_3_Not_Eating_Enough_When_You_Break_Your_Fast\" >Mistake 3: Not Eating Enough When You Break Your Fast<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/#Why_Its_A_Problem-3\" >Why It&#8217;s A Problem<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/#How_To_Fix_It-3\" >How To Fix It<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/#Mistake_4_Eating_Too_Much_When_You_Break_Your_Fast\" >Mistake 4: Eating Too Much When You Break Your Fast<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/#Why_Its_A_Problem-4\" >Why It&#8217;s A Problem<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/#How_To_Fix_It-4\" >How To Fix It<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/#Mistake_5_Choosing_The_Wrong_Foods_During_Your_Eating_Window\" >Mistake 5: Choosing The Wrong Foods During Your Eating Window<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/#Why_Its_A_Problem-5\" >Why It&#8217;s A Problem<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/#How_To_Fix_It-5\" >How To Fix It<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/#Mistake_6_Not_Staying_Hydrated\" >Mistake 6: Not Staying Hydrated<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/#Why_Its_A_Problem-6\" >Why It&#8217;s A Problem<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/#How_To_Fix_It-6\" >How To Fix It<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/#Mistake_7_Youre_Unknowingly_Breaking_Your_Fast\" >Mistake 7: You&#8217;re Unknowingly Breaking Your Fast<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/#Why_Its_A_Problem-7\" >Why It&#8217;s A Problem<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/#How_To_Fix_It-7\" >How To Fix It<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/#Mistake_8_Youre_Not_Exercising\" >Mistake 8: You&#8217;re Not Exercising<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/#Why_Its_A_Problem-8\" >Why It&#8217;s A Problem<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/#How_To_Fix_It-8\" >How To Fix It<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/#Mistake_9_Youre_Not_Sleeping_Enough\" >Mistake 9: You&#8217;re Not Sleeping Enough<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/#Why_Its_A_Problem-9\" >Why It&#8217;s A Problem<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/#How_To_Fix_It-9\" >How To Fix It<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/#Mistake_10_Youre_Not_Being_Patient\" >Mistake 10: You&#8217;re Not Being Patient<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/#Why_Its_A_Problem-10\" >Why It&#8217;s A Problem<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/#How_To_Fix_It-10\" >How To Fix It<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Intermittent fasting-we&#8217;ve all likely heard of it, many are doing it, and still others are uncertain about it. For many it&#8217;s proven to be a great way to burn fat and lose weight, among other possible benefits. <\/span><span style=\"font-weight: 400;\">Like most things in life, there are right and wrong ways to do intermittent fasting. Unfortunately, beginners and even those who have been doing it for a while can make common mistakes that not only hamper their results but could also lead to health issues. <\/span><span style=\"font-weight: 400;\">Regardless of where you stand on the IF spectrum, here are 10 of the most common intermittent fasting mistakes people make and how to avoid them.<\/span><\/p>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;LINK&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:807,&quot;3&quot;:{&quot;1&quot;:0},&quot;4&quot;:{&quot;1&quot;:2,&quot;2&quot;:16773836},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:3,&quot;12&quot;:0}\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=blog&amp;utm_medium=blog&amp;utm_campaign=10_Intermittent_Fasting_Mistakes\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Mistake_1_Not_Choosing_The_Right_Intermittent_Fasting_Plan\"><\/span><strong>Mistake 1: Not Choosing The Right Intermittent Fasting Plan<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Taking a one-size-fits-all approach to intermittent fasting is one of the biggest mistakes people make. Not everyone&#8217;s body responds the same way to <a href=\"https:\/\/betterme.world\/articles\/lemonade-fasting\/\">fasting<\/a>. What works for some may not work for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That&#8217;s why it&#8217;s important to find a plan that fits your lifestyle, schedule, and goals. It\u2019s important to note that there are many different types of intermittent fasting plans to choose from (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC5959807\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>16\/8 <\/b><span style=\"font-weight: 400;\">&#8211; This is the most common type of IF. You fast for 16 hours, usually overnight, and eat within an 8-hour window.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>24-Hour Fast <\/b><span style=\"font-weight: 400;\">&#8211; This is exactly what it sounds like. You fast for 24 hours, usually once or twice a week.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>5:2 Diet <\/b><span style=\"font-weight: 400;\">&#8211; On 2 non-consecutive days of the week, you eat 500-600 calories. The other 5 days you eat normally.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Alternate Day Fasting <\/b><span style=\"font-weight: 400;\">&#8211; On fasting days, you eat 25% of your normal caloric intake. On non-fasting days, you eat normally.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>The Warrior Diet <\/b><span style=\"font-weight: 400;\">&#8211; This is a 20-hour fast with a 4-hour eating window.\u00a0\u00a0<\/span><\/li>\n<li><b>The Eat-Stop-Eat Method <\/b><span style=\"font-weight: 400;\">&#8211; This is a 24-hour fast once or twice a week. <\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Why_Its_A_Problem\"><\/span><strong>Why It&#8217;s A Problem<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Choosing a plan that&#8217;s too strict or not well suited for your lifestyle is a recipe for disaster. You&#8217;re more likely to cheat or give up altogether if you&#8217;re constantly hungry or feeling deprived.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the flip side, if you choose a plan that&#8217;s too lax, you won&#8217;t see the results you&#8217;re looking for. In addition, you won&#8217;t be pushing your body to its full potential.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_To_Fix_It\"><\/span><strong>How To Fix It<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The best way to find the right intermittent fasting plan is to experiment with different methods until you find one that works for you. Start with a 16\/8 split and see how you feel. You can also work in different length fasting windows on different days of the week according to your schedule &#8211; like 12\/12 or 14\/10 on days when 16\/8 just doesn\u2019t fit or you don\u2019t feel up to it. If you&#8217;re struggling with doing some type of fasting every day, try a 24-hour fast or the 5:2 diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember, there is no one perfect plan. The key is finding one that you can stick to long-term without feeling deprived or restricted.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-snacks\/\">Intermittent Fasting Snacks: 10 Plus Healthy Bitings That Will Help You Stay On Track<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Mistake_2_Not_Considering_Your_Lifestyle\"><\/span><strong>Mistake 2: Not Considering Your Lifestyle<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The most successful lifestyle changes are the ones that are easiest to stick to. That&#8217;s why it&#8217;s important to consider your lifestyle when choosing an intermittent fasting plan.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are several aspects of your lifestyle that determine whether a particular fasting plan will work for you:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Your schedule <\/b><span style=\"font-weight: 400;\">&#8211; If you have a busy lifestyle with little time for meals, an 8-hour eating window every day may not be feasible.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Your dietary restrictions and preferences <\/b><span style=\"font-weight: 400;\">&#8211; Some fasting plans allow for more flexibility than others.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>The number of meals you eat per day <\/b><span style=\"font-weight: 400;\">&#8211; If you&#8217;re used to eating 3 meals a day, going to an all-day fast may be too difficult.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>How active you are <\/b><span style=\"font-weight: 400;\">&#8211; active people require more energy and need to eat more often than sedentary people.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Your social life <\/b><span style=\"font-weight: 400;\">&#8211; If you have a busy social life, avoiding restaurants and social gatherings may be difficult.\u00a0<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Why_Its_A_Problem-2\"><\/span><strong>Why It&#8217;s A Problem<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Not considering your lifestyle when choosing an intermittent fasting plan can make it very difficult to stick to. You&#8217;re more likely to cheat or give up if you&#8217;re constantly struggling to fit fasting into your already busy schedule.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_To_Fix_It-2\"><\/span><strong>How To Fix It<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The best way to fix this mistake is to choose an intermittent fasting plan that fits your lifestyle. Bear in mind that IF is all about time-restricted eating, so any plan that allows you to eat within a set timeframe will work.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have a busy lifestyle, try the 16\/8 method or the warrior diet. If you have an active social life, you may find it easier to do a longer fast once or twice a week on days when you don\u2019t have social engagements, like the 24-hour fast or the alternate day fasting method.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=blog&amp;utm_medium=blog&amp;utm_campaign=10_Intermittent_Fasting_Mistakes\"><img decoding=\"async\" class=\"aligncenter wp-image-55268 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/3-day-fast-weight-loss-1024x576.png\" alt=\"10 Intermittent Fasting Mistakes\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/3-day-fast-weight-loss.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/3-day-fast-weight-loss-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/3-day-fast-weight-loss.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/3-day-fast-weight-loss-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/3-day-fast-weight-loss.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Mistake_3_Not_Eating_Enough_When_You_Break_Your_Fast\"><\/span><strong>Mistake 3: Not Eating Enough When You Break Your Fast<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">People often confuse IF with dieting. This leads to the common misconception that you should eat very little during your eating window. This is not only ineffective, but it can also be dangerous.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In reality, there&#8217;s a huge difference between the two. IF restricts the time you eat, while dieting restricts the type and amount of food you eat. The whole point of IF is to give your body a break from digesting food.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Why_Its_A_Problem-3\"><\/span><strong>Why It&#8217;s A Problem<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Underneath all the fat you&#8217;re trying to lose, your body has lean muscle. This muscle is important because it helps you burn calories, even when you&#8217;re resting, plus you need it to do all the daily activities of life (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/metabolism\/art-20046508\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). When you don&#8217;t eat enough on fasting days, your body starts to break down this muscle for energy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This not only slows down your metabolism, but it can also cause muscle wasting and fatigue.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Undereating also makes you more likely to binge eat later. This can offset any weight loss you&#8217;ve achieved and make it harder to stick to your plan in the long run.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_To_Fix_It-3\"><\/span><strong>How To Fix It<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The best way to fix this mistake is to make sure you&#8217;re eating enough during your eating window. How do you know how much is enough?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A good rule of thumb is to calculate your body&#8217;s energy and protein needs based on individual factors, activity level, and your goals. This will help prevent muscle loss and keep your metabolism ticking over (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC5959807\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Depending on the type of fasting you&#8217;re doing, spread the calories out over the course of your eating window in 2-4 meals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re not sure how many calories you need, there are plenty of online calculators that can help you out.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another option is to use the hand-size method. This involves eating one palm-sized portion of protein, one fist-sized portion of vegetables, and one cupped-hand portion of carbohydrates at each meal.<\/span><\/p>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=blog&amp;utm_medium=blog&amp;utm_campaign=10_Intermittent_Fasting_Mistakes\">start transforming your life now<\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Mistake_4_Eating_Too_Much_When_You_Break_Your_Fast\"><\/span><strong>Mistake 4: Eating Too Much When You Break Your Fast<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Hunger after a fast is completely normal, but eating too much can quickly offset any weight loss you&#8217;ve achieved. This is another common mistake that people make when they start intermittent fasting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The hormone ghrelin is responsible for making you feel hungry, and it&#8217;s also responsible for increasing your appetite after a fast. When you overeat, ghrelin spikes and makes you even hungrier than you were before. This can quickly lead to weight gain and stalled progress (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC4049314\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Why_Its_A_Problem-4\"><\/span><strong>Why It&#8217;s A Problem<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Overeating negates the benefits of IF and can lead to weight gain. It also makes it harder to stick to your fasting plan in the long run.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_To_Fix_It-4\"><\/span><strong>How To Fix It<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Start by eating a small, nutritious meal when you break your fast. This will help stave off hunger without overeating. Here are some nutritious, filling meals you can use to break your fast:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yogurt with chia seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bone or vegetable broth\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A small salad with grilled chicken\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A veggie omelet\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A green smoothie\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A bowl of fruit<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You can also try drinking a glass of water or herbal tea before meals to help you feel more full. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">And if you&#8217;re still struggling, try eating more protein- and fiber-rich foods. These nutrients are known for their ability to help control hunger and promote satiety.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re still feeling hungry after your first meal, wait 20-30 minutes before having a second. This will give your body time to register that it&#8217;s full.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/fasting-drinks\/\">Fasting Drinks: The Dos And Don\u2019ts Of Hydrating During A Fast<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=blog&amp;utm_medium=blog&amp;utm_campaign=10_Intermittent_Fasting_Mistakes\"><img decoding=\"async\" class=\"aligncenter wp-image-55319 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/28-day-weight-loss-challenge-1024x576.png\" alt=\"10 Intermittent Fasting Mistakes\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/28-day-weight-loss-challenge.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/28-day-weight-loss-challenge-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/28-day-weight-loss-challenge.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/28-day-weight-loss-challenge-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/28-day-weight-loss-challenge.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Mistake_5_Choosing_The_Wrong_Foods_During_Your_Eating_Window\"><\/span><strong>Mistake 5: Choosing The Wrong Foods During Your Eating Window<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The eating window is the time when you&#8217;re allowed to eat whatever you want. And while there are no rules about what you can and can&#8217;t eat, some foods are better than others.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ultra processed junk food, sugary drinks, and refined carbs will spike your insulin levels and contribute to weight gain. On the other hand, whole foods like vegetables, whole grains, lean protein, and healthy fats can help you lose weight and improve your health (<\/span><a href=\"https:\/\/www.nih.gov\/news-events\/nih-research-matters\/eating-highly-processed-foods-linked-weight-gain\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Why_Its_A_Problem-5\"><\/span><strong>Why It&#8217;s A Problem<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Eating processed junk food negates the benefits of intermittent fasting and can lead to weight gain. It can also contribute to other health problems, like diabetes, heart disease, and high blood pressure (<\/span><a href=\"https:\/\/www.nih.gov\/news-events\/nih-research-matters\/eating-highly-processed-foods-linked-weight-gain\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, your body responds differently to whole foods and highly processed foods. Whole foods are digested more slowly, which means they don&#8217;t cause the same spike in insulin levels as highly processed foods do. Whole foods can help you lose weight and improve <a href=\"https:\/\/betterme.world\/articles\/5-day-fasting-diet-meal-plan\/\">your health<\/a> (<\/span><a href=\"https:\/\/www.nih.gov\/news-events\/nih-research-matters\/eating-highly-processed-foods-linked-weight-gain\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_To_Fix_It-5\"><\/span><strong>How To Fix It<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Eliminate ultra processed junk food from your diet and replace it with <a href=\"https:\/\/betterme.world\/articles\/21-day-fasting-diet\/\">whole foods<\/a>. Here are some healthy, whole foods you can include during your eating window:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruit<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean protein<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts and seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grains<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Healthy fats<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Here are some foods that you should avoid:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sugary drinks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Refined carbs e.g. white bread, pastries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Processed meats e.g. bacon, sausage<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Junk food e.g. candy, cake, cookies<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Mistake_6_Not_Staying_Hydrated\"><\/span><strong>Mistake 6: Not Staying Hydrated<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Water is essential for weight loss, regardless of whether you&#8217;re fasting or not. Drinking plenty of water while fasting helps you <a href=\"https:\/\/betterme.world\/articles\/bulletproof-coffee-fasting\/\">feel fuller<\/a> and less prone to cravings. Furthermore, your body functions better when it&#8217;s well hydrated (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC4901052\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Why_Its_A_Problem-6\"><\/span><strong>Why It&#8217;s A Problem<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Not staying hydrated can lead to dehydration, which can cause a slew of health problems. These include (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC4901052\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Headache<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dizziness<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fatigue<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nausea<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Constipation<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Furthermore, dehydration can make it harder to lose weight. This is because water helps to flush out toxins and keep your metabolism working properly.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_To_Fix_It-6\"><\/span><strong>How To Fix It<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Drink at least 8 glasses of water a day, especially during your fasting periods (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC6282244\/#:~:text=Studies%20have%20reported%20dehydration%20by,temperature%20among%20children%20%5B12%5D.\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). You can also drink other beverages like unsweetened green tea or herbal teas.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While unsweetened black coffee is okay in moderation, caffeine can dehydrate you. So make sure to drink an extra glass of water for every cup of coffee you have.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=blog&amp;utm_medium=blog&amp;utm_campaign=10_Intermittent_Fasting_Mistakes\"><img decoding=\"async\" class=\"aligncenter wp-image-55288 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/intermittent-fasting-and-working-out-1024x576.png\" alt=\"10 Intermittent Fasting Mistakes\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/intermittent-fasting-and-working-out.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/intermittent-fasting-and-working-out-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/intermittent-fasting-and-working-out.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/intermittent-fasting-and-working-out-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/intermittent-fasting-and-working-out.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/p>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=blog&amp;utm_medium=blog&amp;utm_campaign=10_Intermittent_Fasting_Mistakes\">experience the fun side of fitness and dieting<\/a> with BetterMe!<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Mistake_7_Youre_Unknowingly_Breaking_Your_Fast\"><\/span><strong>Mistake 7: You&#8217;re Unknowingly Breaking Your Fast<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Many people don&#8217;t understand what a clean fast means. A clean fast, which is what you&#8217;re expected to do during your fasting window, means not consuming anything but water, black coffee, and unsweetened tea.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to be aware of what you&#8217;re drinking during your fast because many common drinks contain hidden calories and carbs.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Foods that are close to zero calories or labeled &#8220;diet&#8221; or &#8220;zero-calorie&#8221; are often full of artificial sweeteners, some of which can break your fast.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Why_Its_A_Problem-7\"><\/span><strong>Why It&#8217;s A Problem<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Consuming anything other than water, black coffee, and unsweetened tea during your fasting window can break your fast and negate the benefits of intermittent <a href=\"https:\/\/betterme.world\/articles\/low-carb-intermittent-fasting\/\">fasting<\/a>. This can lead to frustration and discouragement, and may even cause you to give up on intermittent fasting altogether.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, some of the benefits of fasting such as ketosis and autophagy only occur after an extended period of time without food (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC5959807\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). So if you&#8217;re constantly breaking your fast, you may never experience these benefits.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_To_Fix_It-7\"><\/span><strong>How To Fix It<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;re not sure whether a drink is allowed during your fast, check the ingredients list. If it contains any sugar or artificial sweeteners, it&#8217;s best to avoid it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Look out for products containing:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sugar or sugar alcohols<\/b><span style=\"font-weight: 400;\"> &#8211; common names include sucrose, fructose, maltose, lactose, xylitol, and erythritol<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Artificial sweeteners<\/b><span style=\"font-weight: 400;\"> &#8211; common names include aspartame, saccharin, and sucralose<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Natural sweeteners<\/b><span style=\"font-weight: 400;\"> &#8211; common names include honey, agave nectar, and maple syrup<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=blog&amp;utm_medium=blog&amp;utm_campaign=10_Intermittent_Fasting_Mistakes\"><img decoding=\"async\" class=\"aligncenter wp-image-55257 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/11-1024x576.png\" alt=\"10 Intermittent Fasting Mistakes\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/11.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/11-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/11.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/11-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/11.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Mistake_8_Youre_Not_Exercising\"><\/span><strong>Mistake 8: You&#8217;re Not Exercising<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Whether you&#8217;re\u00a0 trying to lose weight or improve your health, exercise is <a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-meal-plan-example\/\">important<\/a>. Exercise helps to increase your metabolism, burn calories, and improve insulin sensitivity. All of these things are beneficial for weight loss and improved health (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28507196\/#:~:text=Overwhelming%20evidence%20exists%20that%20lifelong,and%20improves%20quality%20of%20life.\">3<\/a>).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Why_Its_A_Problem-8\"><\/span><strong>Why It&#8217;s A Problem<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;re not exercising while intermittent fasting, you&#8217;re missing out on some of the benefits of fasting. Exercise helps to increase your metabolism and burn calories, both of which are necessary for weight loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC5959807\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Muscle loss is also a common problem among people who fast. This is because when you&#8217;re fasting, your body starts to break down muscle tissue for energy. This can lead to a loss in muscle mass and a decrease in your metabolic rate (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC7468742\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Having a strength training routine can help prevent this and may also build muscle, which can help you lose weight in the long term (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC7468742\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_To_Fix_It-8\"><\/span><strong>How To Fix It<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-and-working-out\/\">Intermittent fasting<\/a> is not an excuse to avoid exercise. In fact, exercising while fasting can help you burn more fat and improve your health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aim for at least 30 minutes of moderate-intensity exercise most days of the week. This could include walking, biking, swimming, or light weight training.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re new to exercise:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start slow and gradually increase your intensity and duration over time.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Time your workouts around your eating windows. This will help make sure you have the energy to fuel your workouts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don&#8217;t overdo it. Overtraining can counteract the benefits of fasting and actually make you gain weight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay hydrated before, during, and after your workouts. Drink plenty of water and avoid sugary sports drinks.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Mistake_9_Youre_Not_Sleeping_Enough\"><\/span><strong>Mistake 9: You&#8217;re Not Sleeping Enough<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Getting enough sleep is important for both your physical and mental <a href=\"https:\/\/betterme.world\/articles\/how-to-make-fasting-easier\/\">health<\/a>. Not only does it help you recover from exercise, but it also helps to regulate your appetite.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Why_Its_A_Problem-9\"><\/span><strong>Why It&#8217;s A Problem<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you don&#8217;t get enough sleep, your body produces more of the hormone ghrelin. This hormone increases your appetite and makes you crave high-calorie foods (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC535701\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not getting enough sleep can also lead to weight gain. This is at least partly because it can disrupt your body&#8217;s ability to regulate blood sugar and insulin levels (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC535701\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_To_Fix_It-9\"><\/span><strong>How To Fix It<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Aim for 7-9 hours of quality sleep per night (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC535701\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). If you have trouble sleeping, try some of these tips:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Create a bedtime routine and stick to it<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid caffeine and alcohol before bed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exercise regularly<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your bedroom cool, dark, and quiet<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=blog&amp;utm_medium=blog&amp;utm_campaign=10_Intermittent_Fasting_Mistakes\"><img decoding=\"async\" class=\"aligncenter wp-image-55153 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/12-2-1024x576.png\" alt=\"intermittent fasting mistakes\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/12-2.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/12-2-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/12-2.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/12-2-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/12-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Mistake_10_Youre_Not_Being_Patient\"><\/span><strong>Mistake 10: You&#8217;re Not Being Patient<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Weight loss is a slow <a href=\"https:\/\/betterme.world\/articles\/12-hour-intermittent-fasting\/\">process<\/a>. It can take weeks or even months to see results. This can be frustrating, especially if you&#8217;re used to seeing results quickly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even if you&#8217;re not getting into IF for weight loss, most of its benefits come with time.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Why_Its_A_Problem-10\"><\/span><strong>Why It&#8217;s A Problem<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you&#8217;re not getting the results you want, it can be tempting to give up. This can lead to yo-yo dieting and weight gain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Yo-yo dieting is a cycle of losing and gaining weight. It&#8217;s dangerous for your health and can make it harder to lose weight in the future.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The frustration when you&#8217;re not seeing results fast enough can also lead to making other mistakes, such as not eating enough or overdoing it with exercise.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_To_Fix_It-10\"><\/span><strong>How To Fix It<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Be patient and give your body time to adjust. Remember that weight loss is a slow process and can take weeks or even months to see results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Focus on other potential benefits of intermittent fasting, such as improved mental health, energy levels, and digestion (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC5959807\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re struggling with your weight, seek professional help. A dietitian or nutritionist can help create a plan that&#8217;s right for you and help you stay on track.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Intermittent fasting can be a great way to lose weight or potentially improve your health, but it&#8217;s not for everyone.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are a few mistakes that people often make when they start intermittent fasting. These include not eating enough, overdoing it with exercise, and not being patient.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re thinking about starting <a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-20-4\/\">intermittent fasting<\/a>, be sure to do your research and talk to your doctor first. Once you start, be sure to focus on the benefits and stay patient. It can take time to see results.<\/span><\/p>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;LINK&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-12.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:811,&quot;3&quot;:{&quot;1&quot;:0},&quot;4&quot;:{&quot;1&quot;:2,&quot;2&quot;:16773836},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:3,&quot;12&quot;:0}\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=blog&amp;utm_medium=blog&amp;utm_campaign=10_Intermittent_Fasting_Mistakes\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-12.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Intermittent fasting-we&#8217;ve all likely heard of it, many are doing it, and still others are uncertain about it. For many it&#8217;s proven to be a great way to burn fat and lose weight, among other possible benefits. Like most things in life, there are right and wrong ways to do intermittent fasting. Unfortunately, beginners and [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":55291,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[150],"tags":[],"coauthors":[117,87],"class_list":["post-42057","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fasting-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 Intermittent Fasting Mistakes People Make And How To Avoid Them - BetterMe<\/title>\n<meta name=\"description\" content=\"Read about these 10 intermittent fasting mistakes people often make and how to avoid them. Everything you need to know!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 Intermittent Fasting Mistakes People Make And How To Avoid Them\" \/>\n<meta property=\"og:description\" content=\"Read about these 10 intermittent fasting mistakes people often make and how to avoid them. Everything you need to know!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/06\/intermittent-fasting-mistakes.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/f1b0bb368e8e731db8d770a9db90970c\"},\"headline\":\"10 Intermittent Fasting Mistakes People Make And How To Avoid Them\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/\"},\"wordCount\":2949,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/intermittent-fasting-mistakes.png\",\"articleSection\":[\"Fasting\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Intermittent fasting-we've all likely heard of it, many are doing it, and still others are uncertain about it. For many it's proven to be a great way to burn fat and lose weight, among other possible benefits. <\/span><span style=\\\"font-weight: 400;\\\">Like most things in life, there are right and wrong ways to do intermittent fasting. Unfortunately, beginners and even those who have been doing it for a while can make common mistakes that not only hamper their results but could also lead to health issues. <\/span><span style=\\\"font-weight: 400;\\\">Regardless of where you stand on the IF spectrum, here are 10 of the most common intermittent fasting mistakes people make and how to avoid them.<\/span>\\r\\n\\r\\n<span data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;LINK TO QUIZ\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:807,&quot;3&quot;:{&quot;1&quot;:0},&quot;4&quot;:{&quot;1&quot;:2,&quot;2&quot;:16773836},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:3,&quot;12&quot;:0}\\\"><\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Mistake 1: Not Choosing The Right Intermittent Fasting Plan<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Taking a one-size-fits-all approach to intermittent fasting is one of the biggest mistakes people make. Not everyone's body responds the same way to <a href=\\\"https:\/\/betterme.world\/articles\/lemonade-fasting\/\\\">fasting<\/a>. What works for some may not work for you.<\/span>\\r\\n\\r\\n<span style=\\\"fon ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/\",\"url\":\"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/\",\"name\":\"10 Intermittent Fasting Mistakes People Make And How To Avoid Them - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/intermittent-fasting-mistakes.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Read about these 10 intermittent fasting mistakes people often make and how to avoid them. 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The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/zindzygracia58517578\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/zindzygracia\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"10 Intermittent Fasting Mistakes People Make And How To Avoid Them - BetterMe","description":"Read about these 10 intermittent fasting mistakes people often make and how to avoid them. Everything you need to know!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/","og_locale":"en_US","og_type":"article","og_title":"10 Intermittent Fasting Mistakes People Make And How To Avoid Them","og_description":"Read about these 10 intermittent fasting mistakes people often make and how to avoid them. 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For many it's proven to be a great way to burn fat and lose weight, among other possible benefits. <\/span><span style=\"font-weight: 400;\">Like most things in life, there are right and wrong ways to do intermittent fasting. Unfortunately, beginners and even those who have been doing it for a while can make common mistakes that not only hamper their results but could also lead to health issues. <\/span><span style=\"font-weight: 400;\">Regardless of where you stand on the IF spectrum, here are 10 of the most common intermittent fasting mistakes people make and how to avoid them.<\/span>\r\n\r\n<span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;LINK TO QUIZ\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:807,&quot;3&quot;:{&quot;1&quot;:0},&quot;4&quot;:{&quot;1&quot;:2,&quot;2&quot;:16773836},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:3,&quot;12&quot;:0}\"><\/span>\r\n<h2 style=\"text-align: center;\"><strong>Mistake 1: Not Choosing The Right Intermittent Fasting Plan<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Taking a one-size-fits-all approach to intermittent fasting is one of the biggest mistakes people make. Not everyone's body responds the same way to <a href=\"https:\/\/betterme.world\/articles\/lemonade-fasting\/\">fasting<\/a>. What works for some may not work for you.<\/span>\r\n\r\n<span style=\"fon ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/","url":"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/","name":"10 Intermittent Fasting Mistakes People Make And How To Avoid Them - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/intermittent-fasting-mistakes.png","dateModified":"2024-12-16T08:35:01+00:00","description":"Read about these 10 intermittent fasting mistakes people often make and how to avoid them. Everything you need to know!","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/intermittent-fasting-mistakes.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/intermittent-fasting-mistakes.png","width":1920,"height":1080,"caption":"4 Week Intermittent Fasting Plan"},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/intermittent-fasting-mistakes\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Diets","item":"https:\/\/betterme.world\/articles\/diets\/"},{"@type":"ListItem","position":3,"name":"Fasting","item":"https:\/\/betterme.world\/articles\/diets\/fasting-diet\/"},{"@type":"ListItem","position":4,"name":"10 Intermittent Fasting Mistakes People Make And How To Avoid Them"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/f1b0bb368e8e731db8d770a9db90970c","name":"ZindzyGracia","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/7b1fd5012432108ccf664f24f6f7f565","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/zindzy_gracia-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/zindzy_gracia-150x150.png","caption":"ZindzyGracia"},"description":"Zindzy is a freelance writer who specializes in creating web content in the health &amp; wellness niche. The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!","sameAs":["https:\/\/www.linkedin.com\/in\/zindzygracia58517578"],"url":"https:\/\/betterme.world\/articles\/author\/zindzygracia\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/42057","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/37"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=42057"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/42057\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/55291"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=42057"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=42057"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=42057"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=42057"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}