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1. You eat too much (or too little) in the food window
One of the most common mistakes is compensation: after periods of fasting, people tend to either overeat or eat insufficiently.
- Too much➝ can nullify the benefits of fasting and lead to bloating, fatigue or stagnation in weight loss.
- Too little➝ the body goes into conservation mode, and you will feel exhausted and constantly hungry.
✅ Solution:Eat intuitively, but balanced. Make yourself a complete plate: protein + healthy fat + fiber + complex carbs.
2. Drink high-calorie drinks during fasting
Even a splash of milk in coffee or a gum with sugar can interrupt fasting and its metabolic effects.
✅ Solution:During the fasting period drink only water, black coffee, plain green/black tea or unsweetened mineral water. Avoid artificial sweeteners.
3. You don't listen to your body
Fasting is not a punishment. If you feel weak, dizzy, or have severe headaches, it's a signal that you need to stop or adjust your protocol.
✅ Solution: Be flexible. If you feel unwell, shorten the fast or switch to a milder variant (eg: 12/12 or 14/10).
4. You focus only on the hours, not on the quality of the food
Just because you eat in a 6—8 hour window doesn't mean you can consume junk food without consequences.
✅ Solution: Choose whole foods, as little processed as possible. It includes quality proteins, vegetables, healthy fats and complex carbohydrates.
5. You expect immediate results
Many start intermittent fasting with the hope that they will lose 3-4 kg in the first week. When it doesn't happen, give up.
✅ Solution: Fasting is an investment in health, not a quick fix. Real progress comes in weeks, not days. It also measures other indicators: sleep, energy, appetite, mental clarity.
6. Ignore sleep and stress
The post is just a piece of the puzzle. If you sleep little and are constantly stressed, the results will be limited.
✅ Solution: Create a healthy sleep routine and practice stress reduction methods: walks, mindful breathing, real breaks.
In the following article we will discuss what you can consume during fasting — what is allowed, what to avoid and how to stay in “clean fasting” without feeling limited.
Do you want to lower your inflammation and increase your natural energy?
📥 Download the complete guide to intermittent fasting and weight loss!
Overeating or underfeeding in the food window. Many eat too much or too little, affecting energy and progress.
Not if you want a clean post. Milk contains calories and can disrupt autophagy and fat burning.
Stop fasting, moisturize and eat something light. It is important to listen to your body and adjust the protocol.
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