7 Intermittent Fasting Mistakes and How to Avoid Them

Everywhere you hear that losing weight with intermittent fasting is easy and effective. It can be frustrating when it doesn't work for oneself. However, there are good reasons why the pounds may not be dropping yet. These tips could be a real help in improving your weight loss success.

No success with weight loss? The 7 most common mistakes with intermittent fasting

1. You are unconsciously consuming "hidden" calories

Many people are not aware that during the fasting phase, you should only consume calorie-free drinks. Even the effect of small amounts of calories should not be underestimated. Just a dash of milk in your coffee? Just one tablespoon of it already contains so much lactose that it leads to an increase in blood sugar levels and insulin release. The healthy fasting metabolism stops immediately, as our body dives straight into this easily accessible source of energy. The same goes for a spoonful of lemon juice in tea or water, as well as for a spoonful of sugar or honey for sweetening.

Our recommendation: Drink your coffee during the fasting phase without milk and avoid any kind of sweeteners. If you prefer your tea or water to be more flavourful, add a slice of lemon or a few slices of ginger, which only add aroma – but no calories. Juices also contain calories, so you should drink them during the eating phase. Allowed during the fasting phase: water, black coffee, all kinds of tea.

Do you want to read again how intermittent fasting works exactly? We provide all the information you need about intermittent fasting here.

2. You are eating the wrong thing

One of the most common misconceptions about intermittent fasting is that it only matters when you eat. It's true that fasting has health benefits even if you eat as you normally would. You can enhance the positive effects of intermittent fasting by eating foods that are as nutritious as possible, lots of vegetables, fruit and legumes – and avoiding processed carbohydrates such as white bread and sweets. Of course, with such a balanced diet, you will also lose weight faster.

Our nutrition tip: Make vegetables a cornerstone of each of your meals and focus more on healthy satiating foods with plant-based proteins such as nuts, seeds, and legumes. You don't have to follow a low-carb diet, but in general, the more active you are, the more carbohydrates our body can handle.

3. Too many sweeteners

You love it sweet and therefore rely on sweeteners - which are ultimately calorie-free. Unfortunately, this is a misconception. Yes, sweeteners are almost calorie-free. They are also metabolized without insulin and therefore theoretically do not interrupt fasting. If you wish, you may use Stevia, etc. occasionally.

However, please consider: Sweeteners are not only artificial, they have been proven to send ‘false’ signals to our brain and therefore stimulate the appetite. Artificial substances also contradict the principle of fasting, which aims to naturally realign the body.

4. You have not selected the appropriate time slot

Not every option fits your habits. Those who want to exercise in the evening often need a high-energy dinner. On the other hand, some people can't get going in the morning without breakfast. Therefore, choose the fasting period according to your individual preferences either in the morning or in the evening.

If you find intermittent fasting very difficult, try shifting the fasting time to see if you can cope better. The method may not always suit everyone. In general, daily 16:8 intermittent fasting is easier to integrate into our everyday lives than individual fasting days, as is the case with 5:2 intermittent fasting (where you eat normally for five days and fast almost completely for two days).

Our tip: The key to sticking with it for as long as possible is to fast in a way that best fits into your daily life. Enjoy exceptions, for example, when you are invited to eat. The next day, continue as usual.

5. You snack too much

Another trap with intermittent fasting is having too many snacks during the eating window. If possible, limit yourself to three meals at intervals of 3 to 4 hours during your eight-hour eating phase. Particularly unfavorable for our metabolism are sugary snacks in between.

Our tip: Replace light milk chocolate with varieties high in cocoa content. Dark chocolate contains significantly less sugar and causes our blood sugar levels to rise less sharply - one or two pieces a day are allowed. If there is no other option, nuts, dried fruits, or lightly sweetened whole grain biscuits (homemade) are a better choice.

6. You eat too little

Not only with traditional diets, but also with intermittent fasting, there is always the risk of eating too little. If we do not provide our metabolism with sufficient energy and nutrients, it will reduce its basal metabolic rate and try to cope with less energy. What we eat then, it stores for hard times.

Our nutrition tip: Intermittent fasting works best when you eat three meals a day. A healthy body needs the energy and nutrients from them. Feel free to eat until you are properly full at each meal, then you won't get any cravings.

7. Too little sleep and too much stress

Those who sleep little have demonstrably less of the appetite-suppressing hormone leptin in their organism. In addition, our brain's reward center is particularly active and promotes the appetite for sweets and fatty foods.

If we are additionally stressed during the day, our body releases more cortisol, which promotes the formation of fat cells - after all, the body has to prepare for bad times. Too little sleep and too much stress are an extremely unfavorable combination for losing weight. It can be more challenging when working in shifts. It often takes longer to see results. You can make it easier for your body by avoiding eating at night, regardless of the shift you are working in.