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Home Fasting 5 Mistakes to Avoid When Fasting Intermittently (and How to Lose the Most Weight Safely)

5 Mistakes to Avoid When Fasting Intermittently (and How to Lose the Most Weight Safely)

Last update: Sep 7
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Is it really possible to eat whatever, don’t watch calories, and melt away stubborn fat from the comfort of your home without doing strenuous exercise at the gym?

What to do in these cases of “stubborn” fat?

According to health and wellness experts, intermittent fasting is one of the best solutions for transformation.

Reduce Hunger, Cravings, Belly Fat…

You can have it all. Intermittent fasting allows you to enjoy delicious meals and helps lose weight and feel energized at the same time. 

One of the main reasons so many people fail intermittent fasting…

Is that they start by longer than necessary fasting windows or cutting food groups, which puts the body in shock.

If you want a smooth transition to intermittent fasting and lose fat (and keep it off), keep reading.

What you’re about to read are 5 mistakes to avoid to be successful on your intermittent fasting journey.

Mistake #1: Rushing Into Intermittent Fasting

Surely you’ve heard of the stories: intermittent fasting melts pounds of fat changing how people look entirely…if doing it right. 

Thousands of men and women all over the world have used this eating strategy. It’s proven, and the results speak for themselves. People lose flabby arms, fat on thighs, and stubborn belly fat too. 

But before you get too excited, be careful. 

According to health and wellness expert Dr. Alexander H. Blackwell, “Intermittent fasting is a very knowledge-based diet.” 

“Rushing in without a plan is short-sighted as it will most likely fail,” Blackwell says.

If you rush to intermittent fasting without a plan, here’s what might happen: 

  • You will not know which intermittent fasting protocol is best suited for your body and routine. 
  • You will be hungry because you won’t know enough about the right foods to eat that could keep you pleasantly full.
  • The weight won’t go down as fast as it could.

Instead, Dr. Blackwell recommends a professional, custom intermittent fasting plan based on your age, eating preferences, and other criteria.

“Look for support and ideas on how to manage intermittent fasting correctly,” he says. “Your health is the number one priority. Take care of yourself now so you can reap the benefits in the nearest future.”

Mistake #2: Not Getting Enough B Vitamins

Vitamin B

After starting intermittent fasting you might feel tired. Not enough vitamin B might be the reason why.

Your body is not used to going long periods without food. YET. Think of your stomach as something that needs to be trained. At first, fasting will be difficult, but over time, your body will become more comfortable with operating with less food. 

There is, however, an early side effect that comes with intermittent fasting – fatigue. The actual reason behind this might be not consuming enough vitamin B.

“B vitamins are mostly found in whole grains,” explains Blackwell. “Lacking them can make you feel tired, lower your energy levels, and slow down your weight loss progress.”

Fortunately, you can still get plenty of B vitamins from correctly balanced foods. You just need to eat the right stuff.

What to do if you still feel tired? Talk to your doctor about taking a B vitamin supplement to boost your energy levels.

Mistake #3: Not Eating Enough Fiber


There’s a lot of fiber in fruits and whole grains. But the issue is that only a few people consume enough of these products. 

So you need to be extra conscious in order to get a nice amount of fiber during your eating window. 

According to Dr. Blackwell, “Fiber is essential to help regulate digestion, hunger, and fullness cues. It helps provide long-lasting energy and a steady blood glucose level.”

In other words, fiber is critical. If you don’t eat enough, you may feel hungry, break fast, and ruin your hard work. 

The recommended approach is to eat more whole grains and vegetables. All kinds are great.

Don’t like eating vegetables all the time? Consider trying fiber supplements to refresh your body.

Mistake #4: Leptin Resistance

Leptin resistance

Leptin is a powerful fat-controlling hormone. 

It sends a signal to your brain that says, “you’re full,” so you know when to stop eating. It diminishes hunger pangs naturally. If your body produces leptin properly, your appetite will stay in check. 

But when your body produces too much leptin, your brain stops receiving the signal. 

So you don’t feel full easily, which causes overeating and eventually excessive weight gain. 

How to avoid that? Fix the underlying root causes of leptin resistance:

  • Irregular or poor sleep patterns
  • Too many processed foods 
  • Overeating during your eating window
  • Too much stress

One of the many benefits of intermittent fasting is that it can help fix leptin resistance. 

“Fasting helps reduce the inflammation that causes leptin resistance and resets leptin receptors, encouraging weight loss.”

Mistake #5: The “Google Curse”

Google Search

With a bit of light research on Google, you’ll find thousands of intermittent fasting weight loss transformations. The proof is everywhere, and it’s easy to get excited. 

Many people read a few articles, note a few intermittent fasting-friendly recipes, then try to get started on their own. 

But this is a mistake. Just knowing you need to restrict your eating time is not enough. Often, the meals and fasting protocols you find online are good by themselves yet may cause nutritional imbalances when combined.

Don’t start intermittent fasting without help, especially if you don’t know the answers to questions like these: 

  • “How do you fast correctly?”
  • “How much weight can you lose with intermittent fasting?”
  • “Does sleeping count as fasting?”
  • “Are 14 hours enough for intermittent fasting?”
  • “What can I eat during the fasting window?”
  • “Does coffee/tea break fast?”

How can you find the right answers to these questions and learn to achieve your weight goals successfully?

The Solution to Start Dropping Clothes Sizes

The solution is a personalised intermittent fasting guide that takes your age, physical shape, and lifestyle preferences into consideration.

And in less than 2 minutes, you can get a personalised intermittent fasting guide app, including 5,000+ meal plans cherry-picked by professional nutritionists!

There’s a good chance you’ll achieve your goals. Maybe  -15lb… -20lb… or more!

And the whole time, you’re likely to experience other benefits of fasting: increased energy, fewer food cravings, and a better mood.

Now trying DoFasting’s quiz is risk-free because it’s completely free!

Take a Quick 60-Second Quiz and See Which Fasting Schedule Best Suits You
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Written by
Edibel Quintero, MD

Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel's goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.

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