5 Biggest Intermittent Fasting Mistakes

  • Published on Apr 12, 2018
  • These are the top 5 biggest intermittent fasting mistakes for weight loss explained. Learn how to lose weight with a fasting diet & meal plan correctly. This video is great for men and women looking to avoid common intermittent fasting mistakes for fat loss
    🔥 FREE 6 Week Body Transformation Challenge:
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    #1 Biggest Mistake: Lack of Patience 0:35
    #2 Biggest Mistake: Bingeing After Fasting Window 2:00
    #3 Biggest Mistake: Eating or Drinking Out of Fast 4:18
    #4 Biggest Mistake: Fear of Being Hungry 6:56
    #5 Biggest Mistake: Protein Shakes 8:09
    Most of you have heard about intermittent fasting and you've probably heard that fasting can help you burn fat, lose some weight, and be more productive throughout the day while still enjoying bigger more satisfying meals, but most of you probably don't know that if you set up your intermittent fasting plan incorrectly it can make you fatter rather than leaner. So today I want to go over 5 of the top intermittent fasting mistakes so you can avoid them and get the fastest results possible. And the last mistake is one you've probably never even considered so make sure you stick with me through this video. The very first mistake i want to go over has to do with people's lack of patience. So many people start fasting and all they can think about is how badly they want to lose weight or body fat and what's quickest way to do it. So what they do is they spend the whole day or part of the day not eating and then finally when they're feeding window arrives and they're finally allowed to eat they still try to severely restrict calories. One of my favorite things about fasting is that it teaches you how to listen to your body and how to eat normally without having to think about every last calorie. This is what allows fasting to be an appropriate lifestyle dieting approach for the long run. Fasting allows you to reteach your body how to stop eating when you're full. But a lot of people that think that they're going to get results faster continue to deprive themselves of food even when they're allowed to eat. Not only is this physically stressful on your body but it's also extremely mentally stressful on your willpower and your mind. In the long run this is completely unsustainable and will most likely lead you to a big bad binge. And binging can lead you into a downward spiral that causes you to regain all the body fat that you might have lost from fasting. To prevent this make sure you allow yourself to eat sensible options all the way until you're full. As long as you're having real natural single-ingredient foods you'll feel full long before you go over your total daily alloted calories. Of course there is the issue of going to far in the opposite direction and thats what leads us to Mistake number two which is definitely one of the worst mistakes you can make and that's binging as soon as your fasting window has ended. A lot of you especially if you're new to fasting might be sitting there everyday just counting down the seconds until you're finally allowed to eat. During that wait your mind is giving you all kinds of suggestions of what will help you feel full and satisfied as soon as you can eat again and unfortunately most of those suggestions are going to be the junkfood that you've been mentally obssessinh over and craving. Even if you're eating fewer meals per day if you binge and satisfy your unhealthy cravings every time that you eat you won't get much results. But don't worry there are a few simple tips that can help you avoid binging every time you eat. First of all when your brand new to fasting and your first starting off make sure you're tracking your calories and macros to be sure you're not going way over your daily allotted calories. If you don't know what calories and macros you need for fat loss you can use my calorie calculator that I have linked up below. And then after eating you can just plug in everything that you ate and make sure that you didn't go over your totals. What if you don't want to track your calories in your Macros well the second thing you can do is have a meal sitting in the fridge already prepped and ready to go. By having a meal ready you don't have to go through the grueling process of cooking after a long period of fasting because a lot of you will start eating easy to access junk food while cooking your meal. If you start eating junkfood while prepping a healthy meal by the time youre done cooking you'll already wolf down sometimes five hundred all the way up to a thousand calories. So don't tax your will power have the healthy meal ready to go. My last tip to help you with this issue is to actually indulge in your cravings but only after you've already filled up on a healthy meal. Eat your vegetables first followed by your protein source followed by fruit and your healthy carb
    🔥 FREE 6 Week Body Transformation Challenge:

Comments • 852

  • Brandon Rapolla
    Brandon Rapolla 2 days ago

    This was extremely helpful for me. My question has been: “Should I eat after my morning workout because of post nutrition benefits?” I am wanting to lose body fat and you answered my debate. Stay to my schedule of fasting. In addition, I should wait to take my BCAA in my feeding window.
    Thank you for the clear explanation and guidance through my IF.

  • Bada Limbu
    Bada Limbu 10 days ago

    What about honey with coffee??

  • Orgizo08
    Orgizo08 13 days ago

    I love the last point

  • Juston Lewter
    Juston Lewter 19 days ago

    I have started doing the fasting trying to loose stomach fat but want to build muscle is that contradictory or is this possible what would you suggest ?

  • Ruth Reyes
    Ruth Reyes 29 days ago

    Can I add 2 table spoons of French vanilla?

  • current orange
    current orange 29 days ago +1

    I'm looking for a 30 day challenge to burn fat, help?

  • Devin Coulter
    Devin Coulter Month ago +5

    What kinda savage puts BUTTER in COFFEE 😓

    • Orgizo08
      Orgizo08 13 days ago

      Devin Coulter 😂😂😂😂😂

  • Capless
    Capless Month ago

    How much should/can you eat in the 8 hour eating window?

  • Kitos Camilleri
    Kitos Camilleri Month ago +1

    Hi , thanks for the vid. Usually I have coffee with milk before a run . And then in the evening I take a stimulant drink before a workout.
    Should I jog without the coffee? I like a little boost. Or is it ok to take the stimulant before the run ?

  • family in Jeddah
    family in Jeddah 2 months ago

    Good job!!! Tnx. Im watching it iver and over again.

  • Miles Behr Stihl
    Miles Behr Stihl 2 months ago

    My fat ass will never lose weight

  • Malachy Smith
    Malachy Smith 2 months ago

    I've been working hard on your 6 week challenge for 5 weeks. So far I lost 4 LBS (* and $97).

  • Elitsa G. Penkova
    Elitsa G. Penkova 2 months ago

    What's the deal with unsweetened plant milk for coffee? What damage does that do?

  • keshya gey
    keshya gey 2 months ago

    20th day of my fasting

  • donnie hinck
    donnie hinck 2 months ago

    Just wondering does drink mio water break your fast

  • Davie Dawg
    Davie Dawg 2 months ago +3

    I put my plants through a water fast... it didn’t even last a month

  • Monkey Guy80
    Monkey Guy80 2 months ago

    Can I smoke & drink plain water during the I.Fasting timing? 🤔

  • Side Effects
    Side Effects 3 months ago

    Bro how can I believe anything you just said, when you're telling us that Aspartame in a soda is dangerous?

  • Side Effects
    Side Effects 3 months ago

    We can eat all that after a fast?

  • Pizza Face
    Pizza Face 3 months ago

    How can u fast and still exercise

  • nohomers100
    nohomers100 3 months ago

    7:38 is the best part of the video

  • Jamie
    Jamie 3 months ago

    How about coffee with milk?

  • Marshall H
    Marshall H 3 months ago

    Your youtube vids are good, your website is clickbait garbage with video walls and pay walls... no thanks.

  • Fairclough Consulting Services

    Good sir, this is excellent information! Thank you very much!

  • B Ram Mohan Rao
    B Ram Mohan Rao 3 months ago

    I have acidity can I start this diet

  • William Freeze
    William Freeze 3 months ago

    Good video

  • Archana Patel
    Archana Patel 3 months ago

    When do you recommend to take our protein shake. Can we take in anytime during fasting period

  • Eaggon _
    Eaggon _ 4 months ago

    So is the eating window supposed to take place in the afternoon? I thought we could choose when the window is so I've had it set earlier in the day

  • lloyden tan
    lloyden tan 4 months ago

    He looks like Johnny Castle 🤤🤤🤤

    Usa FITNESS TEAM 4 months ago

    Scale Hasn"t Moved The First 2 Weeks. Why? Help!

  • hafiz ismail
    hafiz ismail 4 months ago +1

    So i cant take protein whey after workout?

  • Ron P
    Ron P 4 months ago

    Anything else but water breaks a true fast. Anything other than water needs to be processed by the kidneys and gut. Adding creamers or having coffee is only related to the simplistic approach of insulin response. Typically Americans have to be told that they can 'cheat" on their fast with zero internal consequence for doing so. Then they wonder why it's not as effective as it should be.

  • Selma Selma
    Selma Selma 4 months ago

    What about honey it's my weakness

    JOHN MARK 4 months ago

    Can I have a Carrot and apple juice (removing the pulp) during the fast window?

  • anna ivanova
    anna ivanova 4 months ago

    Hello pls advise if drinking 1 sqeezed lemon juice with water in the morning will be considered as break of fast.Thanx

  • Kyle ã Wade
    Kyle ã Wade 4 months ago


  • Best Life
    Best Life 4 months ago

    The only thing I do is taking apple cider vinegar in the morning while fasting for 16hrs, I've lost 2.7kg within 7 weeks. There are days that all I do is drink water, and work out after work, when my fasting period is over and can eat anything

  • Sunshyne & Rayne
    Sunshyne & Rayne 4 months ago

    Hey Max, what do you think about monk fruit? Does it cause a spiked increase in insulin levels or is it a negligible change?

  • TorenSoul
    TorenSoul 5 months ago

    Can you drink milk?

    • Nasia Menn
      Nasia Menn 4 months ago

      I'd like to know that too ☺

  • crilywms24
    crilywms24 5 months ago

    So in the IF can you start off a smaller fasting time and then work up to the 12-16 hours?

  • tasoganedude
    tasoganedude 5 months ago

    So that's why we have the meal first before the dessert

  • carol gaspar
    carol gaspar 5 months ago

    Don’t have a problem going over my total allotted cal. My problem is not eating enough. I’m used to eating small frequent meals. I have early satiety and I get bloated quite easily.

  • Liah Mae
    Liah Mae 5 months ago

    I'm new to intermittent fasting, can I drink green tea while fasting?

  • Debra Burger
    Debra Burger 5 months ago

    Not me I only been fasting for 4 days and now I can't stand coffee I us to love drinking coffee all day long now I don't even want it are junk food ether

  • Linguine Past
    Linguine Past 5 months ago

    Nice video

  • Cristian Contreras
    Cristian Contreras 5 months ago

    Can I drink my protine shake after fasting?

  • Nikhil Shedge
    Nikhil Shedge 5 months ago

    Can we eat any fruit in a fasting period

  • imahelpfulperson
    imahelpfulperson 5 months ago

    I did intermittent for about six months and I lost 70 lbs!!! I’m 33 years old and I have the body of a 25 year old that’s in shape. (I also worked out, walked, and ran.)

  • Giovanni Jude Mantua
    Giovanni Jude Mantua 6 months ago +1

    Doing 16/8 IF for more than 6 months now. Lost 40lbs, gain more muscles, more energy, normal blood parameters and blood pressure. 💪

  • Tony Star
    Tony Star 6 months ago +2

    This guy looks like that brazzer porn star

  • chad rapoza
    chad rapoza 6 months ago

    Stevia is on the naughty list??

  • panos fanatic
    panos fanatic 6 months ago

    if you are stressed the whole day, insulin raises so you can't fast.. is this true?

  • Nhi Nguyen
    Nhi Nguyen 6 months ago

    I’m not sure if I’m doing this right. Because of my schedule, I only have one meal per day and it’s usually in the morning, around 7:30am. Is it ok for intermittent diet? Or do I have to eat at 12pm or later?

  • twinny Wally
    twinny Wally 6 months ago

    Is pure ginseng powder +pure cocoa +cinnamon + coconut oil or cocoa butter during fasting fine? I take that every mrng.

  • Lemuel Gonzalez
    Lemuel Gonzalez 6 months ago

    The one thing I realized was that I was overdoing the eating window and ate a lot. But the cool thing I realized about my body was that I was getting fuller and sooner. I also thought that me eating fast food ruined the diet. But that’s actually the opposite. I’ve actually seen a change in my body and every other day for lunch I’ve eaten Taco Bell, and my girlfriends friends get her food. At first we felt bad but then we saw that it didn’t effect our diet. Especially since we mostly drank water and coffee. And our eating windows have gotten shorter. We’ve been doing it for 2 weeks and seen results. Not like “holy crap a six pack” lol but with our guts and how we actually been shrinking. But it’s cool to know that you actually HAVE to eat. Obviously not like a pig but yea

  • Ruck It
    Ruck It 6 months ago

    Thanks for all the information! I used to do IF before I joined the Army but I didn't realize it! I dropped 70lbs before getting in. Now i'm at risk of getting kicked out. Either way, I plan on sticking with a healthy IF plan. Thanks again!

  • Nuclear Nadal
    Nuclear Nadal 6 months ago

    Can i breathe while IF.

  • Hanny the great
    Hanny the great 6 months ago

    ... 16/8 method really works for me. Lost 54lbs in 6mos without exercise. Feeling so good!

  • Supreme KING
    Supreme KING 6 months ago

    Well,my biggest mistake is that I don't eat the whole day,my first and last meal is literally at 6-8 AM and then the whole day I'm thinking how I can not wait the morning to eat again and the fasting was helping for a while but now I binge and eat bunch of sweets in the morning and like 2 sandwiches and now I'm back to being fat again and I hate myself so much for it. HEELP! When should I have one meal I have and how to lower the intake of my breakfast because I literally eat too much for breakfast?

  • irene kate enriquez
    irene kate enriquez 6 months ago

    you should workout too!

  • Josip Tumapa
    Josip Tumapa 6 months ago

    Wait. HOW MANY CUPS is a “safe” number a day to have on I.F.?
    Coz I drink black coffee like water.

  • Josip Tumapa
    Josip Tumapa 6 months ago

    “Junk food that you’ve been obsessing over” 😝😝😝😝😝 OKAY I GAVE IN JUST TODAY. After 18hr fast and gym. I did have a sugary and carb binge 😝😝😝 but vegetables for dinner. I swear.

  • Dion7
    Dion7 6 months ago

    I feel like I'm doing 1 without trying. I never reach the amount of calories that I allow myself. I know it's not about calorie counting, but it seems odd that I'm eating so much less even when I don't restrict myself. I feel pretty full after 2 or 3 meals a day. It's such a weird change after years of trying to eat fewer calories. I hope it doesn't have negative effects, as I heard that cutting calories every day can slow down your metabolism.

  • Vitaliy Vinogradov
    Vitaliy Vinogradov 6 months ago

    Why is Bryan callen and Micheal rapport in the beginning of this video?

  • Soren Moke
    Soren Moke 7 months ago

    hey man does a fat burner or pre workout break a fast?

  • Carmen Marina
    Carmen Marina 7 months ago

    If a person cuts sugar in all its forms out of the diet, fasting is easy. There are no cravings.

  • psychospin1
    psychospin1 7 months ago

    Would 100 ml of milk (50 cals) with my morning coffee take me out of fasting?

  • farooq78
    farooq78 7 months ago

    Can I drink Latte during fasting window?

  • Miguel Ibarra
    Miguel Ibarra 7 months ago

    i am in a weight training class at my high school... I want to lose fat but also build muscle or not lose muscle, will intermittent fasting help with losing fat but also trying to build muscle? thanks

  • T Smoove
    T Smoove 7 months ago

    Does MIO:Vitamins fall into this

  • Emily Elena
    Emily Elena 7 months ago

    this dude is highkey rob mcelhenney, i mean im into it, but like damn

  • Bze Bee
    Bze Bee 7 months ago

    Thanks for the vid. The calculator is great. New subscriber ❤️😃

  • Dajana Kaleja
    Dajana Kaleja 7 months ago

    How many hours you should fast?

  • Jose Moreno
    Jose Moreno 7 months ago

    What can I be drinking while on fasting other than black coffee ?
    And how can I avoid cramping after the work out ?

  • Steven Baldridge
    Steven Baldridge 7 months ago

    Man I hope some reads this but I have a question. My biggest problem is I’m 21 years old who eats out 5+ times a week. What do I eat to get the most out of the fasting? I fast between 8pm- 12p, eating from noon to 8pm. I’m on second shift for work so that’s why I chose these hours

  • daniel_960_
    daniel_960_ 7 months ago

    Should I do it if I don’t want to loose fat? Because I don’t have any. But it sounds healthy and natural. Am doing it for a week so far and feels just good and normal.

  • Emily Rhea
    Emily Rhea 7 months ago

    How do i meet my calories max within my feeding window? I have an extremely hard time getting to my max without force feeding.. Is it bad to be in a constant calorie deficit?

  • Sarahss Jahanzeb
    Sarahss Jahanzeb 7 months ago

    Can I have skimmed milk 2 teaspoons in coffee ?. Is too much coffee bad for if ? N I drink 3/4 Coke Zero mostly wen fast open but do have in afternoon still in fast not losing as much as I should ??? Help ?..

  • Shuheb Miah
    Shuheb Miah 7 months ago

    Can you make a coffee with Vegan milk (Almond or Oat)? Or have Matcha Latte’s during intermittent fasting?

  • John Karl Miralles
    John Karl Miralles 7 months ago

    Hi is it ok to take psyllium fiber and apple cidar vinegar while on fasting? Will it break my fast? Thanks

  • Alpha Dog
    Alpha Dog 7 months ago

    The cream in the coffee is a new one for me. Is there any way that you can tell if you are still in a fasting state? I worry my thyroid meds have a sweet papaya taste to it, how do I know if I'm still in a fasting state?

  • babydoll 238 Franch
    babydoll 238 Franch 7 months ago

    Can you substitute sparkling water with lemon juicefor Coke zero?

  • Ramsess Yanez
    Ramsess Yanez 7 months ago

    Food taste way better when you fast

  • Doc A
    Doc A 8 months ago

    i use only 1 sachet or 1 g of stevia on my acv, so thanks for saying it will only break my fasting if i put 4 sachets in it. 😊

  • Marco Holst
    Marco Holst 8 months ago

    I've actually done quite a lot of IF myself.
    One thing you will have to understand is that's not something you do for a week or even a month, you should make it a habit to always be on some kind of diet to stay in shape.

    CAGE TV 8 months ago

    Is it supposed to be from 10pm to 2pm only??? Or Can I choose any time period (16hrs) I want in a day ???
    I want to do 2pm to 6am. Is that OK?

  • Eduardo Ochoa
    Eduardo Ochoa 8 months ago

    lol damn it i need to cut off the splenda with my black cofee

    DBLOCKJERSEY 8 months ago

    No calories= no fast broken

  • Djordje Miskovic
    Djordje Miskovic 8 months ago

    Eat nothing for 14 hours, than go do hard core workput with high intensity cardio, for abour 2 hours total, and after that dont eat for 1 or 2 more hours..when finaly do eat somerhing let it be a apple or grapefruit juice..man i think its not challangeing, its not healthy. There is deffenetly easyer or at least normal way to loose fat..ask anybody..ever..fasting is just a trand. The rock doing it so why this guy wont xd

  • Tae-Ou Park
    Tae-Ou Park 8 months ago

    lost not only fat but also muscle by not having enough food when you can eat. I'm trying to stick to fasting by skipping breakfast and eat enough during lunch and dinner. Also doing work out harder with heavier weights, good video!

  • Ced Fam
    Ced Fam 8 months ago

    Is it ok that I have 2 cups of coffee in the am? If I have to go down to one I will but I’m just wondering. Other than that thanks for the tips.
    I realize what I was doing wrong and will correct the problem. Been fasting for a few months now and while it has really worked I noticed that lately I’ve been getting to comfy and spiking my insulin lvl inadvertently.

  • Omar Tayseer
    Omar Tayseer 8 months ago

    This is worship to Allah in the muslim religion and an obligation during the month of Ramadan since 1500 years. (Dawn till sunset)

  • Jz Jamin
    Jz Jamin 8 months ago

    so having more than a cup of coffee is bad even if its black?

  • tchelo98
    tchelo98 8 months ago

    Can i have a coke zero a day instead of coffe?

  • Bass Player
    Bass Player 8 months ago

    Stevia spikes insulin?

  • daniel figueroa
    daniel figueroa 8 months ago

    Is mineral water(club soda) okay?

  • julio rios
    julio rios 8 months ago

    sooooo watching the introduction video for the 6 weeks challenge it's free.. but the challenge is $100? man... talk about bait and switch...

  • antrewt asphar
    antrewt asphar 8 months ago

    Such an important question, with so many people, including myself, are really stuck on. Many people have offered opinions about this question, but they often conflict, and they are delivered with an air of certainty and I think one needs to have a degree of circumspection when answering this question. Perhaps we don't know the best answer yet, but you're well informed opinion would be much appreciated here.
    The question is significant for those of us who want to eat in the evening but workout, often weight training, in the morning. We want to have the glycogen in our muscles to power us through our workouts, and we want to eat as late as possible to maximise the benefits from intermittent fasting. However, we are worried about muscle catabolism.
    We have always been told that we must eat at the very most within 3 or 4 hours after workout. Many say that we should eat sooner than this, and that this food should include ample protein and carbohydrates, those very things that well and truly break your fast and put an end to autophagy. in this scenario it seems that we are forced to choose between the full benefits of fasting and weight training. What do we do???
    Because there are so many conflicting answers to this question, I have been trying to discover the best answer for myself, and I started with bringing my eating window as early as possible after the workout. The problem with this approach was threefold. Firstly, I had much less energy for training, because I hadn't eaten for nearly 20 hours. Secondly, eating a large amount so early in the morning incapacitated me, made me lathargic and sleepy, robbing me of energy in what ought to be the most productive part of the day. Finally, it is most inconvenient not being able to eat in the evening, socially and physically, and means you have to go to bed on an empty stomach which is quite difficult.
    In the end, last night, I went out with family and it was difficult not being able even to have milk in my tea, and I was so emptying & weak at the end of the night that I felt I really needed to eat something to have energy for the gym tomorrow, so I gave in and I ate, and this made me feel like a failure, really terrible, because I had been doing so well.
    My next strategy will be to eat at night and train in the morning. I certainly had a lot more energy this morning to power me through my workout, but my day has been blighted by anxiety over not eating until late at night, and the dilemma as to whether to have some HMB and/or BCAAs hence break my fast oresents itself. I did say I did to do so, knowing it would put an end to any possibility of autophagy, in order to protect my muscles from catabolism. I would like to have the confidence that I could skip the BCAAs and HMB but I have never heard from a bodybuilder who hasn't said that you need to eat after weight training, so I don't have the confidence to give this a try. I'm losing fat like there's no tomorrow, but I don't want to be emaciated and therefore I don't want to lose muscle; do you have any views on this problem?
    It may be that I go back to eating in the morning comma or maybe I will end up eating in the morning and in the evening, or maybe I will discover that is ok just to eat in the evening. It's not easy experimenting on yourself with this kind of thing because you really pay for mistakes and until you know the answer, you can never be fully confident about what you're doing so there's anxiety and doubt. As such, any sane advice would be much appreciated right now. Thank you.

  • Shiva Maraj
    Shiva Maraj 8 months ago

    Would drinking bentonite clay break intermittent fasting?

  • Ryan Edward
    Ryan Edward 8 months ago

    How do you prevent the nauseous feeling from not eating? I greatly fear that dizzy feeling you get when you get hungry especially when driving.