The seven biggest mistakes in intermittent fasting

Intermittent fasting is very easy. At certain times, you eat nothing. You only drink water or unsweetened tea or coffee. The effects on your body weight are enormous, as described in some other articles on But there are still some mistakes you can do which may delay your success or even might prevent it. You’ll find the main mistakes below.

1. You have the wrong expectations

Intermittent fasting primarily focuses on adjusting the body to a new rhythm: The body can take a conscious, small break from (abundant) food. Be patient. Over the years, the body has become accustomed to receiving food whenever it asks for it. This source of energy has been suddenly taken from it for a certain time. First, it has to deal with this change and this may delay results initially! Maybe you feel discouraged after just a few days, when the initial visual results are not immediately apparent. It is common for the body to take at least two weeks to acclimate!

2. You (still) eat too much!

No matter which dieting method you choose to reduce body fat, the goal is to achieve a caloric deficit. The same goal applies to intermittent fasting! According to many guides, it seems as if the caloric value is completely insignificant during the phase. However, too much food will always be turned into fat and become apparent in the form of unpleasing fat deposits. Intermittent fasting only works, if you eat mindfully during the phases of food intake. This means that the individual should not overeat, but consume normal portion sizes and choose healthy foods if possible.

3. You eat the wrong things

Those who give in to their appetite following a fasting phase and consume unhealthy foods uncontrollably are ruining their successful weight-loss plan. As with any diet, you should not only watch the amount, but also the quality of your food intake. A balanced diet without too much sugar is one of the easiest ways to reach your goal weight. When you implement intermittent fasting, it is also very important to adjust your dieting plan to the new rhythm. This will ensure that you prevent ravenous appetite attacks and guarantee your body that it will be supplied with the necessary nutrients. The BodyFast intermittent fasting app smart coach is doing this for you, but you can also manually adjust the times of each week of fasting to fit your daily routine.

4. Insufficient preparation

Losing weight successfully, requires well thought out preparation. As previously mentioned, it is very important to pay attention to the quality and quantity of the food intake. A weekly meal plan and shopping-list will help you track your nutrition. This way you can avoid foods with high caloric value (especially foods with sugar) that you would either consume immediately after you buy them or that you keep handy at home. Alcohol consumption must be adjusted further. Only water, unsweetened tea and black coffee are allowed during the fasting phase. Ideally, you want to plan in advance. This way you can reduce or eliminate luxury foods such as alcohol or coffee with sugar from your diet instead of trying to eliminate them when you start fasting. This can quickly lead to withdrawal symptoms, headache and stress. However, with a little bit of patience, symptoms will pass rather quickly and should not keep you from fasting! The positive effects will reward you.

5. You don’t exercise enough

Those who want to lose weight the healthy way, should exercise as well. Physical activity promotes the development of muscle mass, for which a high amount of energy is used. Should you decide to remain inactive during your intermittent fasting to save energy, you achieve the following: Your metabolism may need less energy so that it will turn energy into fat cells. At the same time, muscle mass may be reduced, as the body no longer requires it. Regular physical activity boosts the metabolism as well as fat burning processes. Regular walks, jogging or strength training at the gym is all compatible with intermittent fasting. Allow your body to take some time to adjust. It will happen quickly. Soon you will feel fitter, more toned, and slimmer. Weekly BodyFast challenges will help you to stay fit and to promote the integration of activity in your daily routine. Challenges are suggested to you by the Coach and are optional.

6. You limit your everyday life too much

Not all forms of intermittent fasting fits every daily routine. Sometimes there are unexpected appointments or events. For this reason, intermittent fasting allows for flexiblity of 1 to 2 hours. This should not become the norm and you should observe consistency of the food intake and fasting phases. Nevertheless, you should not limit yourself too much and it is important to keep up your perseverance, motivation, and interest in the fasting program.

7. You choose a fasting method which doesn’t fit to your life

Your current version of intermittent fasting might not fit your life-style particularly if the new rhythm is difficult to get used to. 5/2, 16/8 or 10in2 intermittent fasting can be accomplished byfollowing various meal and fasting rhythms. If one version does not work for you, it is worthwhile trying a different one.

Use the BodyFast fasting coach. Each week, your coach can tailor your fasting plan to your personal dates, goals and set it up to meet your standards. Just try it out and download the App!

25 thoughts on “The seven biggest mistakes in intermittent fasting

  1. Magriet Reply

    Good day
    Just purchased a three month trail with a coach. Looking forward to the challange.
    Will there be any sort of guidelines of what type of food i should eat to get best benefits…
    Please let me know.
    Will there be a prpgramme fore to plan ahead…
    Working away from home and meed to pack in meals .
    Thank you

    • Patrick Post authorReply

      Dear Magriet, thanks for your comment and for trying the Coach! Please read our FAQ for all questions concerning the Coach. You’ll find everything there. Best wishes!

    • Colleen Julies Reply

      Hi Magriet

      I have started BodyFast last week and are in two minds about trying the coach. What has been your experience, would you recommend it?


      • Patrick Post authorReply

        The Coach is an intelligent fasting algorithm our team has developed in 1.5 years. If you need support from a live person, you can always ask our experienced team for any questions around intermittent fasting and the app.

        What is the Coach?
        The BodyFast Coach creates an individual fasting week plan for you, based on your input like age, progress and weight goal. The varying and individual fasting plans of the BodyFast Coach orientate themselves on the genetically programmed natural eating habits of human beings.

        The weekly Coach plans offer a great variety and challenges the standard dieting and fasting methods. For example, with the popular “16-8 fasting”, you skip breakfast or dinner but the fasting intervals and times always remain the same. A habituation effect often occurs in that way of fasting. If you skip breakfast or dinner every day you will of course experience positive effects. However, following the same fasting program may result in falling back into old patterns and losing interest. The body will also adapt to the new eating habit which follows the same pattern every day and thus the results will lessen.

        In contrast, Coach users get a different fasting plan every week – with varying intervals and fasting times, depending on the individual’s daily routine, availability, progress and goals. The greater variety provided by the Coach pushes the human body even more but people swear by the results. Coach fasting results in faster weight loss, but also in more resilience and flexibility.

        Weekly Challenges
        The individual Coach plans additionally provide weekly challenges, like physical activity or light workouts (walking, jogging, taking the stairs instead of the elevator, etc.). Users are confronted with new stimuli every week. Additional wellness and mindfulness tasks promote serenity and balance. This ensures a lot of motivation and variety to reach the health and weight-loss goals without frustration or boredom. BodyFast aims to provide a holistic experience that not only supports health, healing, and well-being but also brings even more peace into one’s everyday life.

        Coach-Users have even more advantages:
        + They may choose manually out of over 50 effective fasting week plans
        + The Coach sets weekly challenges in the areas of fitness and health which lead to a healthier lifestyle. This way, Coach users reach their goals even quicker.
        + Coach- users can set a joker day every week and take a break from fasting. This brings more flexibility to the schedule and the week plan will be prolonged by one day.

  2. Ruth Jensen Reply

    Good day,
    I am on IF with a coach since 1 month, and I think I got through every fasting period very disciplined.
    I am a night person, sometimes I go to bed 2.00 or 3.00 in the “morning” and get up 9.00 or 10.00 am. So, my last fasting periods have been 24 hour (12am – 12am). Since I am still up when my eating window opens, and I am very hungry, I start eating before I go to bed. If I wouldn’t eat, the fasting period would be longer than 24 hours, since I would have breakfast 9.00 or 10.00 am. So, I am confused, am I allowed to eat that late after the Fasting period before going to sleep? I also have to say, I didn’t loose any weight the last couple weeks, Could this be that?
    Thank you.
    R. Jensen

    • Patrick Post authorReply

      Dear Ruth, after the fasting periods you can eat, also if it is nighttime!

      + If you didn’t lose weight, you should consider prolonging your fasting hours or fasting more often. That’s what our Coach does – he adjusts your fasting plans according to your goals and progress. But you can also choose a different week plan manually.
      + Intermittent fasting is no fast “wonder diet” which often leads to a yo-yo effect. It is a long-term change of your eating habits. That’s why weight loss can take some time.
      + In the eating periods you shouldn’t overeat – or eat more than you would usually eat without fasting.
      + If you have acute food cravings: stay active, go for a walk, meet friends and drink lots of water (to glasses are recommended).
      + You should avoid sugar and sweetened drinks also in the eating periods. If you really want to eat sugar, then directly after a larger meal, to let your blood sugar regulate itself better. This also reduces the hunger during fasting periods.

  3. Brian Patterson Reply

    Just purchased the 3 month programme. I cycle at least 4 times a week. At least 2 X 1 Hour sessions on my bike at a gym ( Wahoo KickR) during the week and 2 X 3 hour sessions on the weekend. Whilst I want to lose residual fat and create muscle and can probably do the 1 Hour sessions whilst fasting and unfueled there is no way I can do 3- 4 hours on a bike for 100 Km without carbs in my bottles and no fuel. Typically on weekends I start at 6:30 am and ride to 10:00 am Do I move the fast backwards, and at 4:30 am and eat or end at 6:30 am and carb up and eat thereafter? Any advice appreciated as to how to incorporate strenuous exercise into this programme!

    • Patrick Post authorReply

      Dear Brian, the best thing is to try out how you feel when you move the fasting times a certain way. You can do workouts and exercise while fasting, for some it’s better to move the exercise to the end of the fasting periods, for others it does not really matter at all. It also depends on the goals you have.

  4. Catherine Reply

    During the summer, I would like a strict fast Tuesday-Wednesday-Thursday, with a more relaxed fast on the weekend. Is this possible with the Coach part of the program? Can I design a fast like this?

    • Patrick Post authorReply

      Yes there are fasting plans that support the three days fast. One of them is called MWF (Monday, Wednesday, Friday).

  5. Monica Ruiz Reply

    I just started this week. But today I had a little mess up. One of my co workers offered me a cherry and I took it. Not even thinking and forgot I was fasting. Does this one cherry mess up my fast for the day. This was actually an hour before the fasting would have been done

    • Patrick Post authorReply

      You shouldn’t eat cherries during fasting. But just do the next fasting periods without 🙂

  6. Aleksandra Reply


    ich bin fast am Ende der zweiten Fastenwoche mit Coach angelangt. Mit heute faste ich das erste Mal 24 Std.
    Ich wüsste gerne, ob in Fastenzeiten die Einnahme von Flohsamenschalen erlaubt ist. Die tun mir gut, aber ich bin unsicher, ob sich die, wenn auch sehr geringe Kalorienzufuhr an Fastentagen ungünstig auswirkt?

    • Patrick Post authorReply

      Hallo Aleksandra, da Flohsamenschalen Kohlenhydrate und Proteine enthalten, würden wir sie während der Fastenperiode nicht empfehlen. Dies wird den Autophagie/Zellreparaturprozess negativ beeinflussen.

  7. Aleksandra Reply

    …und kann ich trotz Infekt weiter fasten? Sollte ich das mit einem Arzt abklären? Ist nur eine kleine Erkältung und ich bin etwas schlapper, aber ich meide gerade lieber andere Anstrengungen und faste gemütlich weiter… Ist das in Ordnung?

    • Patrick Post authorReply

      Hallo Aleksandra, medizinische Beratung können wir leider nicht geben, daher frage bei Zweifeln bitte immer Deinen Arzt!

  8. Diane Takesh Reply

    I just starwthe fasting at night after vacation I will sign up with the coach. My question is can I fast at night from Monday thru Friday and then change on Saturday and Sunday to morning g?

    • Svenja Taubert Reply

      Hallo Diane,
      shifting fasting times in the weekends is no problem.:) In the current version of the app, you can move the fasting times by pressing the “move fasting periods” buttons at the start of a week or even during the week. You can also enter your meal times so that the app can adjust your times better automatically.
      Kind regards,

  9. Diane Takesh Reply

    Can I have veggie broth and club soda in addition to the coffee, tea and water in the fasting period?

    • Svenja Taubert Reply

      If you are new to IF you can have veggie broth, if it is difficult for you to persevere. However, I would reccommend you to do without broth, if possible.

  10. Silvia Huber Reply


    ich bin mit großer Begeisterung dabei. Habe ein 3 Monatsabo abgeschlossen. Wenn die drei Monate vorbei sind, würde ich gerne das Jahresabo buchen. Das 3 Monatsabo wird nicht automatisch verlängert oder? Wird man informiert, wenn es ausläuft?



  11. Sena Reply


    ich habe die erste Woche 16/8 hinter und festgestellt, dass ich 18/6 praktiziere. Wieso kann ich die Zeiten nicht ändern?


    • Svenja Taubert Reply

      Liebe Sena,
      bei der aktuellen Version unserer App ist es leider nicht möglich die Fastenperioden manuell zu verlängern. Du kannst diese lediglich verschieben. Wir arbeiten jedoch mit Hochdruck an einem Update, das unseren Nutzern mehr manuellen Spielraum einräumt.
      Wir bitten um deine Geduld.
      Liebe Grüße,

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