5 Common Intermittent Fasting Mistakes and How to Avoid Them

5 Common Intermittent Fasting Mistakes and How to Avoid Them

Intermittent fasting (IF) offers boatloads of benefits, simply by timing when you eat. But as you set sail on your IF journey, it’s important to say ahoy matey to mistakes made by most, and map out how to steer clear of their sabotaging effects.

So what are the top 5 common mistakes people make when starting IF?

✘ Diving in too drastically

✘ Not getting enough nutrients

✘ Taking on tricky timing

✘ Succumbing to cravings

✘ Being extrinsically motivated

But before we dive into solutions for these starting problems, let’s explore why intermittent fasting will work for you…

IF and Mind-Blowing Benefits

You’ve heard about intermittent fasting and know it’s about avoiding eating or drinking calories for a specific window of time (8, 12, or 14 hours for example). Easy enough, right? Plus you’re motivated by one of the many mind-blowing benefits such as:

✔ Weight and fat loss

✔ Improved energy

✔ Boosted brain health

✔ Cell-cleaning and detox

✔ Disease prevention

So let’s ensure that you get all the benefits and avoid the all-too-common mistakes that are made when starting something new.

‍

#1 Diving in too drastically

It’s normal to want to start with a bang, but studies show that when we change a habit too drastically, it ends up backfiring on us. If you’re new to IF,  starting with a longer fast right off the bat can leave your body and mind confused. You might be left feeling exhausted, frustrated, and hungry.

The solution?

Start slow! Be gentle with yourself by kicking off with a more mellow 12:12 plan. Once you’re ready, shift to a 14:10 or 16:8 plan and see how it goes. It’s all about listening to your body and what works best for you.

‍

#2 Not getting enough nutrients

While it’s important to eat what you enjoy, it’s also important to practice balance. Eating too much of that processed stuff (fast food, fried food, sugary sweets) is linked with weight gain and diseases, such as type II diabetes. Since your eating window is shorter, it’s mega important to stock up on wholesome foods, otherwise you’ll be left feeling unsatisfied and missing out on important nutrients.

The solution?

Stock up on healthy stuff! Include a mix of the food groups: healthy carbs, protein, fat, vegetables, fruit, and dairy in your meals. And don’t forget to hydrate with water all day.

‍

#3 Taking on tricky timing

Studies show that if you stick to a consistent eating plan, you’ll optimize your metabolism. Yet if your intermittent fasting schedule doesn’t suit you and your daily flow, you likely won’t follow it.

The solution?

A schedule that suits you! Use Fastic’s flexibility and personalization to your advantage to find a schedule that suits your lifestyle. We value personalization for success. If you’re more active and alert in the morning, start your eating window then. For the night owls out there, shift to the afternoon.

‍

#4 Succumbing to cravings

Cravings are normal and come on for many reasons. That said, identifying true hunger versus cravings can help you stay on track.

The solution?

Tune into signals! Next time a craving arises, check-in and ask yourself if there’s a deeper reason why – are you tired, stressed, bored? If so, can you satisfy this need with an action other than eating – such as going for a walk or talking to a friend?

‍

#5 Being extrinsically motivated

We’re constantly influenced by our environment and people around us. When we’re externally motivated to change, it’s usually for a reward; like being told we’re doing a good job. Intrinsic motivation, on the other hand, comes from within and is more aligned with our values – setting us up for long lasting results.

The solution?

Satisfy underlying needs! Find your intrinsic intermittent fasting motivation by considering the deeper “why” you decided to make this change. Visualize how you’ll feel once you reach your goal and it will improve and benefit your life.

‍

Bottom Line

Starting anything new comes with its challenges, but challenges make us stronger! And now you know the top intermittent fasting mistakes and how to fix them, you’re well-prepared for success!

Remember that anytime you start something new, it’s important to be gentle with yourself as you adapt. Treat those bumps in the road as signposts, helping you to discover what works for you, and pointing you towards the best version of yourself!