What Most People Get Wrong
Looking for the best intermittent fasting tips to maximize weight loss and improve health? The truth is, most people are doing intermittent fasting wrong. In this post, you’ll learn the key differences between intermittent fasting and time-restricted eating, plus the science-backed strategies that actually make fasting work. From picking the right eating window to pairing it with balanced nutrition, these tips will help you avoid common mistakes and turn intermittent fasting into a long-term, sustainable habit.
What Is Intermittent Fasting (IF)?
Intermittent fasting is an eating pattern, not a diet. It refers to how you eat over the course of a week—not necessarily what you eat.
There are two main approaches:
- 5:2 Method – Eat normally 5 days/week, and severely restrict calories (~500–600 kcal, for example) on 2 non-consecutive days.
- Time-Restricted Eating (TRE) – Limit your eating to a specific window each day, e.g. 12:00 PM to 8:00 PM (an 8-hour eating window with 16 hours of fasting).
Many people use the term “intermittent fasting” when they’re really doing time-restricted eating. Both fall under the same umbrella, but knowing the difference matters when tracking progress and setting expectations.
Is Intermittent Fasting Healthy?
It can be—if used correctly and paired with smart nutrition.
Potential benefits include:
- Reduced caloric intake
- Improved blood sugar control
- Enhanced insulin sensitivity
- Better heart health markers
- Possible fat loss without muscle loss (if protein is adequate)
But here’s the catch: You still have to eat healthy. Fasting doesn’t cancel out poor food choices. When I was a Personal Trainer I used Intermittent Fasting to supercharge my way of eating and lifestyle.
5 Tips for Successful Intermittent Fasting
1. Choose the Right Fasting Window
Start with something sustainable. Common options:
- 16:8 (fast 16 hours, eat for 8)
- 14:10 or even 12:12 for beginners
Your window should match your lifestyle and hunger cues. Late risers may prefer 12 PM–8 PM. Early birds may go with 10 AM–6 PM.
2. Stay Hydrated
Drinking water (or black coffee/tea) helps curb hunger and keeps your energy up. Dehydration is a top reason people feel sluggish while fasting.
3. Start Gradually
Don’t jump straight into a 16-hour fast if you’ve never done it before. Begin with shorter windows and shrink them over time as your body adapts.
4. Listen to Your Body
Fasting isn’t for everyone. If you feel dizzy, overly fatigued, or irritable despite hydration, your body may not be tolerating it well. Adapt, pivot, and move forward.
5. Focus on Balanced Nutrition
Fasting only works if what you eat during the eating window supports your health goals.
Choose one of these nutrient-dense approaches to pair with IF:
- Mediterranean diet
- Ketogenic diet
- MIND diet
All three emphasize whole, minimally processed foods—exactly what your body needs to thrive.
Final Thoughts
Intermittent fasting is a powerful tool—but not a magic trick. You still need consistency, intention, and a diet rich in fruits, vegetables, legumes, whole grains, healthy fats, and lean protein.
When used alongside a well-balanced diet, IF can help regulate hunger, control cravings, and improve your relationship with food.
Remember: the best approach is one you can stick to long term.
Have you tried intermittent fasting before? What worked for you—and what didn’t? Let me know in the comments.
If you found these intermittent fasting tips helpful, share them with someone who’s ready to improve their health and eating habits. For more practical, evidence-based advice on nutrition, fitness, and sustainable weight loss, subscribe to my YouTube channel and visit DrJasonPhilippe.com for more free resources.
Your success with intermittent fasting isn’t about perfection—it’s about building a lifestyle you can stick with for years to come.
