Intermittent fasting has become very popular over the years, but it doesn’t necessarily work for everyone. For some people, it’s a good method, others quit after feeling frustrated. There are many cases where bad planning, poor quality choices, wrong fasting windows can lead to bad rest or even dehydration. Fasting is all about eating at a time of the day and then taking a break. But if that eating time becomes a snack party or if the fasting goes for too long, then there can be some consequences indeed: Weakness, dizziness, cravings and binges when breaking the fast.
That’s why nutritionists insist that the quality of food, a sustainable plan and habits that support the body are important.
Fasting is just not for everyone though. If you have a history of eating disorders, diabetes, heart problems or are pregnant, you should not practice it.
Why does intermittent fasting sometimes fail?
One of the biggest reasons why it doesn’t work most of the time is the quality of the diet. If, during your eating time there’s ultra-processed food and simple sugars, or you lack nutrients, your energy goes up and down like a roller coaster. That triggers a constant snacking need and takes away your control.
Another common mistake is choosing not to eat for too long. When the window is unrealistic, the method becomes unsustainable. Weakness or dizziness appear and the day-to-day (school, work, exercising) is complicated; and usually what happens is that when you break the fast you end up overeating.
Planning well is also very important: If you don’t have nutritious meals prepared, it’s easy to make the wrong choices. Sleeping and hydration are a lot more important than we usually think of. When we don’t sleep enough, the hunger and craving hormones increase; dehydration gets a little confused with hunger and pushes you to eat more. Which then can turn into a very frustrating routine.
Smarter ways to try
If you want to incorporate intermittent fasting into your daily life, make it something achievable:
- Start the process with plenty of vegetables, protein, and healthy fats to keep your stomach satiated throughout the day and with enough energy.
- Begin small, and only extend the fasting windows if your body reacts positively.
- Keep yourself hydrated and with enough electrolytes during the day.
- Take care of your sleep routine: sleeping well helps control hunger and cravings.
- To avoid having to improvise when you’re hungry, plan and prepare easy, well-balanced meals and snacks. Something like a premade bowl of vegetables, whole grains, protein, and extra fruit or yogurt for later.
- Pay attention to your body and change the plan if you notice constant fatigue, dizziness, or extreme hunger.
Intermittent fasting is not an exam that has to be passed at all costs; it is a tool. While some prefer to eat later, others find that a regular breakfast works better for them.
Additionally, look for professional assistance before making any big changes, especially if you have health issues or a challenging schedule. For it to be something you can do fo a long time, it must be completely customized for you.
Listening to your body—and your gut
Intermittent fasting may help some people, but it is not a magic solution. You need to do it correctly: be responsible with how you treat your body, and listen to what works for you and what doesn’t.
For some people, it is just not necessary or even worse to fast, than to stick to a more traditional way of eating. The experts agree; listen to how your body reacts and keep on going from there.