5 Intermittent Fasting Mistakes I Made (That You Should Avoid)

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In this video I explain the 5 biggest intermittent fasting mistakes I made throughout my first year. I did a lot of things wrong when I first started. I think it's because of the misconception that a lot of people have that intermittent fasting is a foolproof way to drop weight and get shredded. It doesn't work that way. There are certain intermittent fasting rules that must be adhered to if you want to see it work.

Specifically, the 5 mistakes I made and talk about in this video are:
1) Fear of losing muscle mass while fasting
2) Binge eating after the fast
3) Never extending the fast
4) Relying on caffeine
5) Lacking will power

In addition to talking through all of these points, I also went off on a little diatribe about the HFLC keto diet (I'm really not a fan of that diet; I feel it lacks logic to drastically reduce carbs for ketosis) and I also go into a pretty detailed explanation of how I cultivate will power for staying on the fast for as long as I set out to (and this technique can be applied to nearly anything requiring strong will).

If you want to experience all the benefits of intermittent fasting and lose weight, maintain muscle mass and improve longevity, listening to what I have to say in this video will most likely benefit you and save you a lot of wasted time, especially if you're new to intermittent fasting. I made all these mistakes in the last year and half and I want to make sure you don't make the same mistakes too!

Thanks for watching and don't forget to like and subscribe!

-Ryan

Creative Commons — Attribution 3.0 Unported— CC BY 3.0

[nmpoy]

thank you for not saying “eating carbs” is a mistake. really tired of the youtubers who talk about intermittent fasting while pushing just the ketogenic diet. that’s not possible due to cultural differences, in my case. im african, we eat a lot of carbs like rice, fruits and scratchy foods like pounded yams/cassava etc. cheese, bacon, heavy creams and all that other stuff that keto requires is not part of our diet. that would require a whole life change and when ppl say keto doesn’t require a huge change in diet, they’re only looking at it from an american view where eating things like cheese and bacon is common place already

[vladimirbatroni]

FIive mistakes:
1) fear of losing muscles
2) binge-eating
3) not extending the fast
4) reliance on coffee
5) not having a strong enough willpower.

[JonathanDelapaz]

Intermittent fasting has so many benefits it’s unbelievable. It helps with productivity, focus, energy, self esteem, confidence, well-being, fat loss, metabolism, cognition, mood, etc

[CaptainRhodes]

The mindset I used to have for fasting and even avoiding cheatmeals used to be "Things taste better when longing for it" and just that simple thought got me to stay away from the meals for longer. For others that might just be a silly thought but you have to find that mindset that works for you and when you've gotten used to it you don't need to convince yourself. It's just there and you are in full control.

[birgitk]

Omg I am so happy I found IF youtuber who does not support keto. For sure going to follow you, sick and tired of these keto fanatics in youtube. I am doing 20/4 for two month now and lovin it. Healthy carbs are good for the body.

[SurjeetKandasiFitness]

I have recently started intermittent fast but i am doing it little different. Instead of looking at time window of when to eat and when not, I have simply changed my dinner time. Instead of 9pm, I take my dinner at around 6 and then by the morning the fast is of 14 hours(8am breakfast). Its kind of working for me because I have never done fasting in my life. I am finding it easy rather than staying hungry till lunch..

[mattschwensen]

Real good video but I think drinking coffee is not an actual fast. I’m pretty sure water is all you can ingest to get the full being it’s of the fast.
In saying that I’m lucky to last 16 hours on a good day so if coffe works then good luck 👍

[adirudrasarah]

Love it, what you said about a complete ketogenic diet and that it's not great diet devoid of micronutrients .
I prefer intermediate fasting and one diet a day once a week than ketogenic diet.

[aleckz_]

2:45 "IF is a strategy to eat in a caloric deficit" that's so true, man. I've been fasting for 5 months now, and lost weight but then put on weight for eating too much despite fasting, ha! I am back on keto, fasting longer and doing OMAD.


Good advice, mate. Thanks!

[kobidreamer]

I just wish to salute you for this video.
I've been on OMAD for over a year with no issues, these or others commonly mentioned.
However I appreciate the points made here and the way you deliver them.
Especially #5 which is a most critical aspect of people success or failure.
My way to look at it is the sole reason it was basically effortless to me and I always try to get that point across the best I can whenever I encourage people to take on better habits. It is not easy to communicate this absolutely vital component of discipline and you do a fine job of it here.

[____darrah____]

Great video! I began a 16-8 regime a few months ago and am loving it! I feel like I have a better relationship with food and am not depriving myself of good tasting meals (I'm just not binging them). I don't weigh myself either but feel more positive about my body since beginning. Overcoming binge eating is the number one thing IF has given me though. Also, the LIFE app is great for tracking as a beginner.

[neorich]

I would say that the 2 biggest issues are when people obsess about everything they put in their mouths.
Both Jason Fung and Dr Panda stress the *when* not the what you eat, if I recall, so I don't get hung up on the fact that I might have a slice of pizza, or a piece of cake. That said, obviously, it's probably best to attempt to eat as healthily as poss.

In addition, I'd say it's not a good idea to obsess about exact timings every single day and to become totally inflexible about it.
For example, ideally I'd stick to my eating window, but I don't think anything horrific is going to happen if I go out for a later dinner with friends, or share breakfast/brunch with my family on the odd day....

And, I'm also with people who stress that you don't have to be vegan/carnivore/keto whatever in order to gain *some* benefits from IF/TRE etc.

[annieclaus]

I'm just now finding you Ryan, and cannot believe I had not found you sooner with all the topics I look up. I can say that being 51 and have watched and heard many people on all the topics you discuss, that I find you are a breath of fresh air for me. I have a B.S in Health and Wellness studies, Cert from NASM and Cert for BCM and life coaching, and why I'm stating that is because you know your stuff and I am so impressed with how you talk to the camera as if straight talking to a client, and come across legit because it doesn't seem you have all your information on a TelePrompter. Totally comfortable with your legit knowledge and confessions when not in full knowledge of information. I'm impressed cause your one of the best, and will share your stuff for sure. My other 2 fave peeps are Jeff Cavaliere, and Brent Brookbush, However, you seem to be "all around a health and wellness resource go to". I know that was long, TY

[holliyargo]

I don’t follow the ketogenic diet anymore but I felt really good when I was doing it. My problem was that I was the only one in the house doing it which makes it infinitely harder to sustain. If I lived alone or if everyone else was on board it would have been simple. I understand the science behind it and I didn’t fall into the keto snack trap. But otherwise everything else you’ve said makes sense. Well other than the willpower thing. I don’t believe it exists. Once I started feeding myself nutritious food, on keto and off, I didn’t feel the need for snacking which was my problem. I kept busy and rewarded myself for a good job with YouTube videos rather than a Snickers or a cookie.

[neversate]

Ryan please upload full body stretching video post workout

[hodshonf]

everyone is different.

i eat 6am to noon, with extended fasts on the weekends.

i can't tolerate fruit or grains. even cruciferous are limited to once per week, if that.

occasional supplements.

all this with a resistance training program and a bicycle ride a couple of times per week = humming.

[nayabsdiaries]

Thank you so much. Best advice I have seen so far on YouTube. Very detailed.

[Mme_Chantal]

Watching this video gives me encouragement to stick to the program especially the willpower. Thanks!

[gpoverchuk]

Perhaps it’s helpful to point out that today’s carbs are not healthy aka over processed GMO and to differentiate between complex carbs and none complex carbs.

[spacedoutET]

I got to agree. Ive been watching many videos that just go around in circles. This is good....no its nuts raw and no, eat them roasted for boron....dont eat NO, NO. Lol. The list goes on. Then they say AVOID STRESS, COZ IT RAISES CORTOSOL. But all this confusion just makes you stressed, let alone the actual eating. Just the reading and listening does.
Anyway....i do feel alot has to do with just listening to your i dont mean if u eat sugar all day and say, hey, im shaking, i need just mean if you are doing your best but feel down. As an example, i only drink water and some people say you SHOULD drink a certain amount i just i just naturally feel more thirsty and others i feel like i would be shoving down my throat. As with carbs, its in alot of stuff and so its best not to get too super crazy about it. Sure you can cut back and try. But if u dont feel you keep sticking with it and hope for the best or will u make yourself ill? Its all like trial and error i suppose and just like everyone is may cope, but another may lack something thats needed in that food perhaps. Im no dr and dont know the truth, but im sure alot of what other drs may say are actually just through what they read, search study and believe. Everyone believes in different things, but u just got to follow what works for u. If u lose too much or gain too much, then its all there to find out.

Thanks for the video and i wish you all the best. I subscribed too. 😉👍