Intermittent fasting is a diet method that involves fasting from calories for a certain period. Although considered effective, many people still make mistakes in intermittent fasting practice, making the dietless optimal.
Intermittent fasting focuses on the timing of meals and fasting periods. Studies have indicated that this diet can promote weight loss, reduce body fat, and improve insulin sensitivity.
Then, what to avoid during intermittent fasting? Learn the common mistakes people make and what you should do in the following article!
What to Avoid During Intermittent Fasting
A proper healthy diet can significantly affect weight loss, while following the wrong diet program can cause your diet to fail.
To prevent this, it is recommended to know what to avoid during intermittent fasting, as listed in the following:
1. Rushing to Achieve Targets
One common mistake in intermittent fasting is rushing to meet targets. The body needs time to adjust to new habits, including eating patterns.
For example, if you are used to having breakfast at 7 a.m., do not force yourself to fast at this hour. Breakfast is essential, as it provides your body with energy for daily activities.
Instead of forcing your body to fast, it is better to train it to adopt new habits gradually. There is no need to rush; begin with a 12-hour fast, then slowly increase the duration by half an hour each day until reaching 16 hours. You can also follow a pattern of fasting one day and eating normally the next day.
2. Choosing the Wrong Diet Plan
The next mistake with intermittent fasting is choosing the wrong diet plan. You should understand that there is more than one type of intermittent fasting. Some are done twice a week, while others follow an alternating pattern (fast one day, eat normally the next day).
Additionally, the duration of fasting in this diet also varies. People with busy schedules, work, or routine exercise routines usually prefer 16-hour fasting and 8-hour eating patterns, as they are considered easier and less burdensome.
3. Undereating
Eating too little is another common mistake in intermittent fasting. An intermittent fasting pattern does not restrict the number of calories you consume, but also limits your eating time.
An intermittent fasting diet does not limit the number of calories you consume, but rather limits meal times. So, it is different from typical weight-loss diets.
This is because, during the regular eating period, the body still needs nutrients to support the fasting phase. Some people do not hesitate to eat enough during the eating window because they feel they are “dieting”, which causes hunger.
As a result, mood swings may occur that can lead to hyperphagia or overeating during the eating period.
4. Overeating
In addition to undereating, another intermittent fasting mistake is overeating. Eating too much during a normal phase can make you feel hungry faster during the fasting phase, as the body struggles to adjust.
This relates to your mindset and circadian rhythm, where the feeling of fullness is triggered when the stomach is stretched, sending signals to the brain that generate the sensation of satiety.
If you are used to eating large amounts, then the brain will expect your habit to create the feeling of satiety. Additionally, excessive calorie intake can delay weight-loss.
5. Choosing the Wrong Types of Food
During a normal eating phase, ensure to choose the right foods. Choosing the wrong types of food is a common mistake in intermittent fasting.
Select foods that help you stay full longer, such as vegetables, protein sources, and other foods high in fiber. These foods can make the fasting period easier to manage.
On the other hand, consuming simple carbohydrates such as sweet food and drinks, and flour-based foods can make you feel hungry sooner.
These foods can even raise blood sugar, which can be harmful to the body.
6. Eating during Late-Night Hours
The body is designed to get energy from eating during the day and rest in the evening. When you are eating in the middle of the night, the rest cycle will be disrupted, increasing the risk of severe diseases, such as diabetes, stroke, and others.
7. Inadequate Water Intake
One often overlooked mistake in intermittent fasting is not drinking enough water. During a fasting diet, the body tends to become dehydrated.
At the start of the fast, the body burns glycogen to produce energy for daily activities. After glycogen is depleted, there are no carbohydrates or water reserves to use.
As a result, you can easily become tired, dizzy, unfocused, and less motivated throughout the day. Therefore, drink two liters of #AQUADULU each day to meet your body’s hydration needs.
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That concludes our list of what to avoid during intermittent fasting. In conclusion, intermittent fasting can effectively support weight loss when practiced correctly.
If not done correctly, you may not get an ideal body, but instead, experience a worse mood while dieting.
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