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The 7 Intermittent Fasting Mistakes that Most People Make

author avatar Dr. Eric Berg 12/05/2023

The 7 Intermittent Fasting Mistakes that Most People Make

Ever gazed in the reflection, gripping a spoonful of PB and inquiring if it was an intelligent move? If you're on an intermittent fasting journey, I bet you have.

You might think skipping breakfast or lunch is the hard part. But let me tell you, there are trickier pitfalls to navigate when we get into this game.

Aflatoxins in your favorite snacks can reduce your liver health; not pairing intermittent fasting with something like keto could slow your progress; maybe that one-size-fits-all fasting pattern isn't fitting you?

It's not just about "when to eat, when not to." It's about understanding what our bodies need to function optimally while fasting. And yeah, avoiding some common mistakes along the way!

Are you all set for some candid discussion on more imaginative fasting techniques? Let's dive right in!

The Impact of Food Choices on Intermittent Fasting

Regarding intermittent fasting, some food choices can be more beneficial than others. Your choices can either make or break your fast.

Peanut butter and cassava chips may seem harmless, but they could slow your progress. This is due to a toxin called aflatoxin found in these food items.

The Hidden Dangers of Aflatoxins in Common Foods

Aflatoxins are potent carcinogens produced by certain molds that grow in soil, decaying vegetation, hay, and grains like corn and peanuts. Studies have shown that exposure to high levels can negatively affect liver health.

Making Healthier Choices to Minimize Aflatoxin Exposure

You might want to switch up some things to reduce the impact of aflatoxins while doing intermittent fasting. For instance, try organic Valencia peanut butter instead; its lower risk for mold contamination makes it a safer choice.

The Synergy Between Intermittent Fasting and the Ketogenic Diet

Think of intermittent fasting as a turbo button for your metabolism, while the ketogenic diet is like high-quality fuel. When combined, they form an efficient engine that burns fat swiftly.

Ketosis, achieved through a low-carb keto diet, primes your body to use fats instead of carbs for energy. This ensures you're ready to take full advantage when it's time to fast.

Intermittent fasting concept

Enhancing Fasting Benefits Through Low-Carb Eating

A low-carb eating pattern supports this synergy by maintaining ketosis during non-fasting hours. The result? You get more bang from each minute spent fasting.

Your hunger levels also remain controlled because a ketogenic diet keeps insulin spikes at bay, making it easier to stick with intermittent fasting schedules.

Experimenting with Different Intermittent Fasting Patterns

The beauty of intermittent fasting lies in its flexibility. However, it's essential to remember that what works for one person may not be suitable for another. So, you might need to try out different patterns.

For instance, the 16/8 method involves fasting for 14-16 hours daily and limiting your daily eating window to 8-10 hours. On the other hand, the Eat-Stop-Eat approach requires you to fast entirely for a full 24 hours once or twice per week.

Studies show each pattern has unique benefits - so don't be afraid to mix things up until you find what suits your lifestyle best.

Avoiding Overeating During Intermittent Fasting

Overeating during your eating windows while practicing intermittent fasting is a common pitfall. But why does it happen? It's simple - after not eating, your body naturally craves more food to compensate.

This can lead to consuming excess calories, undermining the benefits of fasting. So, how do we fix this issue?

The key lies in mindful eating and understanding hunger cues. Start with something light like bone broth when you're about to break your fast. This prepares your digestive system for heavier foods without overloading it immediately.

Also, consider using smaller plates or bowls – they make portions look more extensive, which can trick our brain into feeling satisfied quickly.

The Importance of Supplementing During Keto and Intermittent Fasting

During keto and intermittent fasting, your body's needs change. You must help it with supplements, especially B vitamins and electrolytes.

B vitamins play an essential role in energy production. They also aid in cell health, growth of red blood cells, and proper nerve function. A lack of these can lead to fatigue—a common complaint during fasting.

Electrolytes like potassium and magnesium are equally important. When you're fasting or eating less carbs on keto, levels may drop, leading to symptoms like headaches or muscle cramps.

Opting for a Healthy Version of the Ketogenic Diet

The ketogenic diet is more than just cutting carbs. Opting for nutrient-rich meals is the way to go.

Many folks make the mistake of falling into what's known as Dirty Keto. But here, we'll guide you to make healthier choices.

The Downside of Dirty Keto

'Dirty' or 'lazy' keto can lead to inadequate nutrition because it focuses on high-fat and low-carb foods without considering their quality.

To reap the benefits of keto, prioritize whole foods over processed ones. Remember: not all fats are created equal.

Navigating Weight Loss Plateaus During Intermittent Fasting

But don't throw in the towel just yet. You possess more power than you could imagine.

Before and after weight loss

Strategies to Break Through Weight Loss Plateaus

Mixing things up can help jumpstart your progress again. Extending your fasting periods is one way to do this. It's like adding an extra mile onto your daily run - sure, it's challenging at first, but it soon becomes second nature.

Reducing carbs further could also give you that nudge off the plateau. Remember those roller coaster rides when you were a kid? Imagine carbs as the steep climb and insulin resistance as the scary drop – less of one means less of the other.

Think about including physical activity in your plan if you haven't already. Like turning up the heat on a frozen windscreen, it helps melt away stubborn fat stores faster.


Intermittent fasting mistakes? We've all made them. But it's time to put the peanut butter down, step away from those cassava chips, and re-think our choices.

What are the dangers of aflatoxins in everyday foods? You're now armed with that knowledge. So next time you shop for snacks, opt for healthier options like organic Valencia peanut butter and celery.

Keto and intermittent fasting synergy? You got this! Use low-carb eating as your secret weapon to enhance ketosis and control appetite better.

Finding a suitable intermittent fasting pattern or avoiding overeating during feeding windows might have seemed daunting before. Now you know these are critical steps towards a successful health boost!

Navigating weight loss plateaus or supplementing wisely during keto – no longer mysteries but actionable strategies in your toolkit!

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