Intermittent Fasting Mistakes That Could Backfire
Runner's World
February 25, 2026
AI-Generated Deep Dive Summary
Intermittent fasting (IF) is a popular eating strategy that involves restricting food intake to specific time periods, often with benefits like improved metabolic health and cardiovascular function. However, its effectiveness depends on how it’s implemented. Many people make mistakes that can undermine their efforts, such as skipping breakfast without a plan or overeating during allowed windows. To maximize the benefits of IF, it’s essential to set clear goals, manage calorie intake appropriately, and experiment with fasting schedules to find what works best for you.
One common mistake is not having a defined purpose for fasting. Without clear objectives—like improving sleep, digestion, energy levels, or body composition—it becomes harder to track progress and stay motivated. Experts recommend identifying personal goals to measure success and adjust your approach as needed. For example, some people may focus on 16:8 fasting (16 hours of fasting and 8 hours of eating), while others might try a 7:1 ratio (eating for seven days and fasting for one day a week). The key is to experiment and tailor the method to your lifestyle and needs.
Another pitfall is mismanaging calorie intake. IF isn’t just about restricting time; it also requires balancing calories appropriately within your eating window. Overeating during allowed periods can lead to weight gain, while undereating may trigger bingeing, creating a harmful cycle. It’s crucial to consult with a healthcare professional or dietitian to determine your daily caloric needs and ensure you’re meeting them within your fasting schedule.
Finally, rigidly sticking to one fasting approach without flexibility can limit its benefits. Different people respond differently to various IF protocols, so it’s important to explore options like OMAD (one meal a day), 5:2, or time-restricted eating. Adjusting your strategy based on how you feel and the results you achieve is key to long-term success.
For fitness enthusiasts, understanding these nuances matters because IF can enhance performance and recovery when done right. By avoiding common mistakes and focusing on sustainable practices, individuals can unlock the potential benefits of intermittent fasting while maintaining their health and fitness goals
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Originally published on Runner's World on 2/25/2026