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7 Intermittent Fasting Mistakes That Make You Gain Weight

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Last Updated on by Buayifa Ojeogwu

Hey friends. Let’s talk about intermittent fasting mistakes that make you gain weight.

If you are trying to lose weight, you must have tried or considered intermittent fasting.

Well, I have.

But certain factors stop you from losing weight, and that’s what we’ll be talking about in this post.

Also, I’d be sharing some tips to help avoid such mistakes so that you can make progress with intermittent fasting.

Let’s get started

7 Intermittent Fasting Mistakes That Make You Gain Weight

Intermittent fasting mistakes making you gain weight

1. Adding extra calories to your beverages

During your fasting window, you only want to drink plain water and calorie-free beverages.

Once you add sugar, honey, creamer to your coffee or tea, you have broken your fast.

And those calories would add to what you eventually eat when you break.

Of which you broke your fast the moment you drank that creamy coffee.

2. Overeating in your eating window

Another intermittent fasting mistake that makes you gain weight is eating too much.

I used to do that.

Once I break my fast, I’d try to eat breakfast, lunch, and dinner within that six-hour eating window.

And I end up eating more than needed to lose weight.

So what you can do is eat quality food but don’t stuff yourself.

3. Not eating enough during intermittent fasting breaks

If you are not eating enough during your eating window, you’d be hungry just a few hours into your fast.

And what do you do when you are hungry? You eat.

And you’d eat plenty, sometimes.

So this can also make you gain weight.

I usually use my fitness pal to plan my meals for both intermittent fasting and regular eating days.

That way I can eat the right amount of quality food my body needs at the moment.

4. Not drinking enough water

Another thing you should be consistent with during intermittent fasting is hydration.

Drink water as often as you remember.

Of which some Fasting Apps like Fast Tracker have a water drinking reminder.

It reminds you to rehydrate every hour or so.

You can even install a separate water-drinking reminder app if your fasting app doesn’t have it.

Because dehydration is another reason you break your fast too early.

And it can sometimes be confused for hunger.

So if you feel hungry during your fasting window, you may be dehydrated. Why not drink some water and see how it goes.

But if you are still hungry after that, then you are hungry, hungry for real.

7 Intermittent Fasting Mistakes That Make You Gain Weight

5. Strenuous exercise

While some people can do any form of exercise during fasting, it does not mean you have to do so as well.

Find the workout you can do without feeling light-headed since you haven’t eaten any food for hours.

When I first started intermittent fasting, I used to do only yoga or 5minutes workouts.

Now I can do 20 to 30 minutes workouts without feeling faint.

Plus I prefer to workout at night especially when I’m fasting.

So I’m not tempted to eat as I’m already feeling sleepy due to physical activity.

And if you begin to feel light-headed during your workout, please stop immediately. Drink water, eat if you have to, and get some rest.

With time, your body will adjust to intermittent fasting and workouts.

You may also love 7 Health And Fitness Apps That Improved My Results.

6. Picking the wrong intermittent fasting plan

If you are new to intermittent fasting, you need to start slowly.

You can’t jump from 14 – 10 to 20 – 4 intermittent fasting plans.

Because if you start with an advanced fasting plan, you may struggle to progress.

Or even worse, you’d be so hungry by the time you are breaking your fast – that you end up overeating – which can make you gain weight.

So think about starting with the simplest plan your body can handle, then progress from there.

I started with the 16 – 8 intermittent fasting plan, then I moved up to 18 – 6.

At the time I wrote this post, I was already doing the 20 – 4 fasting plan. I’m even shocked that I can handle it.

So far, I’ve survived three days of 20-4 intermittent fasting. We’ll see how it goes.

You may also like Intermittent Fasting 101 — The Ultimate Beginner’s Guide

7. Not fasting long enough

To succeed and lose weight with intermittent fasting, you should aim to start and complete your fast.

This doesn’t mean you can’t break or make mistakes once in a while.

But breaking too often will not get you the results you are looking for.

Intermittent fasting hacks to lose weight

  • Break your fast slowly. I usually break with water, and an apple or banana, before eating anything else.
  • Start and complete your fast as often as you can.
  • Make sure you exercise to burn fat faster, and also to gain some lean muscles.
  • Drink lots and lots of water during your fasting window and when you break too.
  • Eat lots of high-quality food when you break.
  • Don’t broadcast to the world that you are fasting because some people would discourage you.
7 Intermittent Fasting Mistakes That Make You Gain Weight


So that’s 7 intermittemt fasting mistakes that make you gain weight.

I’m sure there are so many other mistakes that can mess up your results, but these are the few I have for now.

Are you making any of these intermittent fasting mistakes?

Do share them with us in the comments.

Thanks for reading!

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