5 Mistakes You Should Avoid While You’re Fasting

fasting mistakes

With the rise in popularity of fasting, more researchers have taken interest in calorie restriction and its effect on the body. While there are several proven benefits of fasting, there are also numerous health risks associated with it, especially if the practice is not done right. Therefore, many fasting mistakes can occur. 

Abstinence from food may disrupt sleep and increase stress levels. It can also cause a reduction in stomach acid. However, these are problems not shared among all who practice intermittent fasting. When adopting a fasting plan, it’s highly essential that you adhere to its rules.

5 Fasting Mistakes You are Repeating

If you are new to the practice, you should know that the key to fasting is consistency and commitment. You can’t see the results of your effort in one day. So, you have to stick to your fasting routine for at least a year. You might also want to avoid these intermittent fasting mistakes:

  1. You are eating the wrong foods during fasting periods.

One of the reasons people choose fasting as their preferred weight loss solution is because they don’t have to completely abstain from eating the food they love. However, it’s a common misconception that you don’t have to control what to eat during intermittent fasting.

Since you are eating less while fasting, you need to put more attention to the nutrients you are getting. This said you should avoid eating junk while intermittent fasting. Unhealthy, processed foods will not give you enough nutrients that will keep your body in top condition during your fasting periods.

So what should you eat? You can still eat the foods that you want to eat. However, you need to balance it with a healing diet. This consists of healthy fats, organic produce, and lean protein. With the right foods, you’ll be able to avoid weakness, muscle spasms, fatigue, and brain-fog. 

  1. You work out extensively while fasting.

While exercise is a perfect complementary activity of fasting, it’s not healthy to do rigorous training in an empty stomach. There are some people who can manage to exercise on fasting days, but for most of us, resting on fasting days is a better option. Sleep is the most recommended activity. Whatever energy you have should be reserved for work.

If you really want to work out, it’s best that you choose gentle, restorative exercises like yoga and walking. Reserve intense workouts on your eating windows. Otherwise, you might suffer from weakness, dizziness, and fatigue.

  1. You are fasting on too many hours and days.

Too much of everything is unhealthy. The same can be true to fasting. In most fasting methods, eating windows are scheduled strategically so that you’ll be able to regain your strength at the perfect time. Abstaining from food longer than your body can handle will lead to sleep difficulties, injury, and elevated cortisol levels. When this happens, you can no longer enjoy the benefits of fasting. Instead, it gives counterproductive effects.

Experts suggest that you can only fast for 2 to 4 days every week. Fasting more than this leads to starvation, which is destructive to your body. It will negatively affect your appetite, performance, and metabolism.

How do you know how many fasting days your body can take? For this, it usually takes experimentation. You can first try to fast for one day. Then slowly increase it to four days. If you think your body can’t handle four alternate fasting days, then you can reduce it to three. Give your body the chance to accept and adapt to your new routine.

  1. You are dehydrated.

Hamad Medical Corporation says that a fasting person should drink extra water. This is a constant reminder which alerts Muslims during Ramadan. While a person should normally drink 2.7 to 3.7 liters of water per day, you should drink 4 to 5 liters during your fasting days. Drinking water can help keep the pangs of hunger at bay. And because this liquid does not contain calories, it does not disrupt your fasting.

What can you drink during intermittent fasting windows? Herbal tea and bone broth are good hydrating beverages. These aid detoxification and digestion, which are important bodily processes. They also help in replenishing essential electrolytes like magnesium, calcium, and more.

  1. You give up.

During your first few tries on fasting, it’s easy to commit mistakes. Perhaps, you’ve eaten too much food during your eating window or you’ve broken your fast too quickly and out of the schedule. It’s normal to make these mistakes especially if you are a beginner. However, giving up will not help. It’s better if you hire a guide to monitor your fasting and track your progress if you don’t trust in your own self-control.

First, one of the biggest fasting mistakes you’re doing is forgetting to commit to the practice. Decide to fast not because you want to try it out but because you want to see a change in yourself. Like any other forms of training, you should give your mind and body the time to adjust to the changes you are making. As soon as you get into the swirl of things, consistency will come easily.


Knowing that your health and fasting are directly linked, it’s essential that you make minimal mistakes while you are following a fasting method. The intermittent fasting mistakes will help you grow and ameliorate, thus creating a successful fasting practice.

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