Can Intermittent Fasting Cause Weight Gain?

Written by Andrew Brewer. ⚕️Reviewed and fact checked by Dr. Kinjal Kanani Shah.

Can Intermittent Fasting Cause Weight Gain

Intermittent fasting is becoming increasingly popular for two reasons: it is to follow and has various health benefits. It is an eating pattern that involves cycles of eating and fasting. This regimen can help you shed excess pounds.

However, if you’re not careful, intermittent fasting can have the opposite effect on you. Many have reported weight gain when they start intermittent fasting. We’ll be looking at what factors could be leading to that intermittent fasting weight gain.

Key Takeaways

  • Intermittent fasting is an effective way to lose weight, improve metabolic health, and increase longevity.
  • Weight gain while intermittent fasting is typically caused by factors such as eating too much throughout the day, not eating enough during the eating window, consuming unhealthy food items, or following too restrictive intermittent fasting plans.
  • To avoid weight gain while intermittent fasting, it is crucial to adhere to the guidelines, eat clean and healthy foods, and make sure the intermittent fasting plan fits your needs.
  • If you experience weight gain while intermittent fasting, it’s not the end of the world, and it’s likely an easy fix by making adjustments to your eating habits or fasting window.
  • Always listen to your body and make adjustments accordingly to reap the benefits of intermittent fasting without worrying about weight gain.

Are You Adhering to the Intermittent Fasting Rules

Are you gaining weight from intermittent fasting?  If yes, it is likely that you’re doing something during the eating window, that is not entirely correct.

It’s not the end of the world. You didn’t ruin intermittent fasting for yourself, and it’s probably a pretty easy fix! Intermittent fasting does not cause weight gain. However, it is a delicate process with many moving parts that could lead to weight gain if the process is disrupted..

To experience the benefits of intermittent fasting, you have to stay true to the process and follow the guidelines. While intermittent fasting, you also have to take care of your body. Intermittent fasting works best when you’re taking care of your body outside of the fasting window.

What is Causing Weight Gain?

Several factors could be causing your weight gain while intermittent fasting. Let’s look at some of the most common causes of intermittent fasting weight gain. If you find that any of these could be the culprit for intermittent fasting weight gain, cut back and address the issue.

Eating Too Much Throughout the Day

It can be tempting to eat as much as possible throughout your eating window. If you eat a lot of high-calorie or high-carb foods, you will gain weight. You can also gain weight if you exceed your calorie limit.

It is best to eat clean foods such as fruits, vegetables, fish, lean meats, and whole grains.

Not Eating Enough

This might sound like an oxymoron, but not eating enough can cause your body to gain weight.

If you don’t eat enough during the eating window, you may binge eat during the next eating window to compensate for starvation.

In such cases, you can reduce your fasting window from 16 hours to 14 or even 12 hours. And when things are under control, you can go back to 16 hours of fasting.

An Unhealthy Menu

Just because intermittent fasting will be able to burn most calories, doesn’t mean you can eat anything. You have to eat healthy throughout the day to experience the full effect of the process. If your eating window consists of three fast-food meals, you’re probably going to gain weight. Even if you’re not,  unhealthy food items will damage your body in other ways.

Too Restrictive

Some intermittent fasting plans can be quite strenuous – the 22:2 requires you to fast every day for 22 hours. If your body is not prepared to handle this, it could have an adverse effect on your body. Many who partake in these restrictive intermittent fasting plans tend to be malnourished, leading to overeating once their window opens up. Make sure the intermittent fasting plan fits your needs.

Don’t forget to check our recommended fasting apps to make your intermittent fasting journey easier.


  • Can intermittent fasting cause weight gain?

Intermittent fasting itself is unlikely to cause weight gain. It is an effective way to lose weight. However, if you consume more calories during your eating periods than you burn, you may still gain weight even if you are fasting intermittently.

  • What are some benefits of intermittent fasting?

Intermittent fasting has several health benefits, including weight loss, improved insulin sensitivity, lower inflammation, and reduced risk of chronic diseases such as diabetes, heart disease, and certain cancers.

  • Is intermittent fasting safe?

Intermittent fasting can be safe for most people but may not be suitable for everyone. Pregnant or breastfeeding people with a history of eating disorders or certain medical conditions should consult with a healthcare provider before trying intermittent fasting.

  • What are some common mistakes people make when intermittent fasting?

Some common mistakes people make when intermittent fasting include overeating during their eating periods, not drinking enough water during their fasting periods, and not getting enough nutrients during their eating periods. It’s important to approach intermittent fasting with a balanced and healthy diet plan.

  • What are some tips for starting intermittent fasting?

If you’re new to intermittent fasting, start with a shorter fasting period and gradually increase the duration. Be sure to drink plenty of water during your fasting periods and focus on nutrient-dense foods during your eating periods. It’s also important to listen to your body and stop fasting if you experience negative symptoms.

Andrew Brewer

Andrew Brewer

Andrew Brewer started to give people the guidance that he never received when he was first starting. His goal is to make your goals achievable and to offer you only the best fasting apps that the internet has to offer. You're not on your own - Andrew and the entire family of reviewers at are here with you every step of the way!