The 3 Biggest Mistakes When Trying Fasting for the First Time
Fasting can be one of the most powerful tools for improving energy, controlling blood sugar, and supporting healthy weight loss - but only if it’s done right.
Many first-timers jump in with excitement but quickly crash and burn because they unknowingly make common mistakes that make fasting harder than it needs to be. Let’s break down the top three so you can avoid them and set yourself up for success.
1. Fasting Too Long, Too Soon
One of the fastest ways to make fasting miserable is to go for an extreme fast right out of the gate. You might hear about friends doing 24-hour or 48-hour fasts and think, “If they can do it, I can too.” The problem? Your body isn’t yet metabolically flexible.
If you’re used to eating every 3–4 hours, your body has been running almost exclusively on glucose. It hasn’t learned to tap into fat for fuel efficiently yet. Jumping into a long fast can lead to headaches, irritability, brain fog, and an epic binge when you finally eat.
The fix: Start small. Begin with a 12-hour overnight fast (finish dinner at 7 p.m., eat breakfast at 7 a.m.), then slowly extend your fasting window over several weeks. This trains your body to switch between fuel sources without the crash.
2. Under-Hydrating During the Fast
Fasting isn’t just about food—it’s also about fluids. When you stop eating, your insulin drops, which causes your kidneys to release more sodium and water. If you’re not replenishing fluids, dehydration can sneak up on you.
Signs you’re under-hydrating: dry mouth, dizziness, fatigue, and headaches. Worse still, you might mistake thirst for hunger and think fasting “isn’t working” for you.
The fix: Drink plenty of water throughout your fasting hours. Aim for at least 2–3 litres a day. Adding a pinch of high-quality sea salt or electrolyte powder (without sugar) can help maintain hydration and prevent the electrolyte imbalance that often causes that lightheaded feeling. Herbal teas and black coffee are also fine during fasting windows.
3. Eating the Wrong Foods Before and After Your Fast
What you eat before and after a fast can make or break your results. If your pre-fast meal is full of refined carbs and sugar, your blood sugar will spike, then crash—making your fast feel like torture. Likewise, breaking your fast with ultra-processed junk will undo many of the benefits and often leads to overeating.
The fix: Focus on nutrient-dense, low-sugar meals that are rich in protein, healthy fats, and plenty of fibre from vegetables. For example:
This approach stabilises your blood sugar, keeps hunger hormones under control, and maximises fasting’s benefits for fat burning, energy, and focus.
Bottom line:
If you start with manageable fasting windows, stay hydrated with electrolytes, and fuel your body with high-quality, low-sugar meals, fasting becomes a powerful, sustainable tool instead of a willpower test you dread.
Your goal is to train your body to thrive in a fasted state, not punish it. Start small, stay consistent, and the results will come.
Ready to fast smarter, not harder?
Don't guess your way through fasting, master it with my Fasting Playbook.
Or, if you're looking for a more 1:1 approach, book a FREE assessment today.
Speak soon, JC.
Many first-timers jump in with excitement but quickly crash and burn because they unknowingly make common mistakes that make fasting harder than it needs to be. Let’s break down the top three so you can avoid them and set yourself up for success.
1. Fasting Too Long, Too Soon
One of the fastest ways to make fasting miserable is to go for an extreme fast right out of the gate. You might hear about friends doing 24-hour or 48-hour fasts and think, “If they can do it, I can too.” The problem? Your body isn’t yet metabolically flexible.
If you’re used to eating every 3–4 hours, your body has been running almost exclusively on glucose. It hasn’t learned to tap into fat for fuel efficiently yet. Jumping into a long fast can lead to headaches, irritability, brain fog, and an epic binge when you finally eat.
The fix: Start small. Begin with a 12-hour overnight fast (finish dinner at 7 p.m., eat breakfast at 7 a.m.), then slowly extend your fasting window over several weeks. This trains your body to switch between fuel sources without the crash.
2. Under-Hydrating During the Fast
Fasting isn’t just about food—it’s also about fluids. When you stop eating, your insulin drops, which causes your kidneys to release more sodium and water. If you’re not replenishing fluids, dehydration can sneak up on you.
Signs you’re under-hydrating: dry mouth, dizziness, fatigue, and headaches. Worse still, you might mistake thirst for hunger and think fasting “isn’t working” for you.
The fix: Drink plenty of water throughout your fasting hours. Aim for at least 2–3 litres a day. Adding a pinch of high-quality sea salt or electrolyte powder (without sugar) can help maintain hydration and prevent the electrolyte imbalance that often causes that lightheaded feeling. Herbal teas and black coffee are also fine during fasting windows.
3. Eating the Wrong Foods Before and After Your Fast
What you eat before and after a fast can make or break your results. If your pre-fast meal is full of refined carbs and sugar, your blood sugar will spike, then crash—making your fast feel like torture. Likewise, breaking your fast with ultra-processed junk will undo many of the benefits and often leads to overeating.
The fix: Focus on nutrient-dense, low-sugar meals that are rich in protein, healthy fats, and plenty of fibre from vegetables. For example:
- Before a fast: grilled salmon, roasted veggies, and avocado
- After a fast: eggs with sautéed spinach, olive oil, and a handful of berries
This approach stabilises your blood sugar, keeps hunger hormones under control, and maximises fasting’s benefits for fat burning, energy, and focus.
Bottom line:
If you start with manageable fasting windows, stay hydrated with electrolytes, and fuel your body with high-quality, low-sugar meals, fasting becomes a powerful, sustainable tool instead of a willpower test you dread.
Your goal is to train your body to thrive in a fasted state, not punish it. Start small, stay consistent, and the results will come.
Ready to fast smarter, not harder?
Don't guess your way through fasting, master it with my Fasting Playbook.
Or, if you're looking for a more 1:1 approach, book a FREE assessment today.
Speak soon, JC.
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