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1 Month 20:4 Fasting Results

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Metabolic Health May Improve

Month 1 – June results of 20:4 intermittent fasting

There is some evidence that suggests that extending your fasting period during the day can lead to improved metabolic health. One study indicates that having a daily 18 to 20-hour fast window can improve body weight and blood sugar control. Therefore, if blood sugar levels concern you, or you have pre-diabetes, you may try working up to a 20-hour fasting period and see if this improves the situation .

Lessons From Krystals Intermittent Fasting Weight Loss Journey

To give you a better idea of what intermittent fasting weight loss is like, Simple recently spoke with Krystal, a weight-loss influencer and intermittent fasting advocate. Krystal uses her platform of over 30,000 followers to encourage others to begin their path to wellness through the handle @KrystalLoses on Instagram.

Two Months Ago I Ran Into A Fascinating Interview With Dr Rhonda Patrick Discussing Her Experience With Intermittent Fasting

It was a completely new concept to me but as I heard her talk about the science behind it and the results, I was hooked.

The concept is so easy:

Restrict your time-eating window to lose weight, gain muscle and be healthy.

The science behind it: metabolic enzymes in your body are on a clock, activated from the moment you ingest anything but water. Once you go beyond the 12-hour window, your metabolism is not working as well as metabolic enzymes start shutting down and your body is not insulin responsive. Your metabolic system is basically entering a rest mode.

In other words, anything you eat past the window will not be metabolized properly and what does that mean? Well, among other issues, weight gain.

Dr. Patrick recommended limiting eating to a 9-hour window to see results in weight loss and energy levels.

So I figured: why not try? After all, its a minor change to implement in my life.

Here are the things Ive learned since limiting my food intake through intermittent fasting.

Also Check: Can You Have Tea With Intermittent Fasting

Does The Warrior Diet Make You Incredibly Hungry

This surprised me, too but no, it didn’t. I felt a little hungry around 10 a.m., so I’d have a cup of black coffee or green chai tea. The first couple of days I felt a little hungry around noon, since that’s when I was used to eating. But by the fourth day that passed, I instead noticed noon was the time of day when my mental clarity, focus, and energy really started kicking in.

How I Got Started With Intermittent Fasting

14 months of consistent 20/4 Intermittent Fasting and working out has ...

The best part about Intermittent Fasting is that its a unique weight loss method in that it doesnt take a lot of effort or preparation. My eating window was 10am to 6pm so most of my meals were during the day while I was at work. Because my time is limited while Im at work, I pretty much only have time to eat what I bring to the office. I dont have time to run out during the day to buy a lunch. We have a fridge, freezer and microwave at the office so I filled the fridge and freezer on Mondays with my food for the week.

At 10am I would break my fast with a greek yogurt and a fruit, either an apple or a banana. At noon I would defrost a frozen dinner in the microwave at work for lunch, and eat a cheese string, or have a salad, usually with a chicken breast. In the afternoons I snacked on carrots and hummus, and at 5:30pm I would eat my last meal of the day usually whatever my husband had prepared for us to eat .

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After Three Years Of Intermittent Fasting

I reached the 3 year mark for Intermittent Fasting in October 2020 and honestly I wasnt even paying attention. I have completed a 14/10 or 16/8 fast almost every day since October 2017 and its just a normal part of my lifestyle I really dont even think much about it anymore. Fasting is simply as much of an everyday occurrence for me as brushing my teeth, sleeping, or just breathing.

That being said, because I havent actually focused on my fasting or my diet, I let myself dip a bit in 2020 although Im sure the crazy Covid-19 #pLandemic that resulted in lockdown life and quarantines had a bit to do with that so Im not taking all the blame!

In any case, here were my 3-year results from October 2020 vs Baseline October 2017

  • Weight: 154 which is within my 150-155 target
  • Belly: 34.8 no where near my goal of 32
  • Chest: 40 inches goal maintained
  • Arms: 13.5/14.9 goal not quite achieved

And yet, once again, in spite of everything that I did WRONG, Intermittent Fasting helped me maintain my weight within my target range! Thats pretty freakin incredible in my book!

Furthermore, in spite of the continued world challenges with #electionfraud , the specter of #TheGreatReset , and never-ending requirements to wear face masks during endless lockdowns, I decided to listen to my wifes advice and focus on inner circle and cherish the Now Moments of our family. Im also taking my own advice and seeing The Beauty That is All Around Me.

Your Fasting Window Is Too Short

If you want to notice a difference in your body weight, your eating window during your intermittent fasting diet should be significantly less than normal.

If the difference between your eating window before and during intermittent fasting is only an hour or two, you might barely notice significant weight loss.

A 14-hour fasting window with a 10-hour eating window seems like a great place to start. However, if you find the 14 hours to be too long, you could start with a shorter fasting duration and work your way up.

Read Also: What Are Good Times To Eat During Intermittent Fasting

I Lost 20 Pounds In A Month

A few weeks ago I started to notice that my weight was creeping up a bit. I guess Id been ignoring it for a while, but now it had got to the point where my jeans were feeling rather tight at the waist. So I decided to take action and do something about it.

Just one month later I was 20 pounds lighter and my jeans were looser around the waist than they had ever been. It wasnt difficult, but it did require a bit of determination. Thats the bottom line with weight loss you have to decide you are going to do it no matter what. So if youd like to do the same as I did, this is how I lost 20 pounds in just a month.

What Is The Omad Diet

Intermittent fasting results after 1 month

Eating one meal a day is a form of intermittent fasting or time-restricted eating. Intermittent fasting is usually when you would eat in an 8-hour window, say 12 pm to 8 pm and fast for the other 16 hours . People in the know of this approach would refer to the split as the 16:8 fast.

OMAD takes intermittent fasting to another level with your eating window decreased to 1 hour, leaving you with 23 hours to fast. This is a 23:1 ratio.

Recommended Reading: Can Fasting Raise Your Blood Sugar

Which Intermittent Fasting Is Best For Weight Loss

Every method of intermittent fasting can be an effective way to lose weight.

As with all diets, the best strategy will depend on what works best for each person.

For example, you might prefer to fast only one or two days per week, since it will give you the freedom to eat normally the majority of the time.

In that case, the 5:2 method or the eat stop eat repeat plan may be a good way to get started.

Or perhaps you naturally skip breakfast most mornings.

If that is the case, then the 16:8 method may be a much better fit for your life, as it will allow you to eat a typical lunch and dinner.

Additionally, intermittent fasting is not for everyone, and there are plenty of other weight loss plans out there that also offer lasting results.

Ultimately, there is no right way to lose weight, and the best weight loss programs are the ones that you can maintain for the long run.

The 16/8 Intermittent Fasting Method

Intermittent fasting is the practice of incorporating short-term fasts into your eating regimen. Of course, we all “fast” while we’re sleeping . While some intermittent fasting methods involve not eating for 24 hours once or twice a week, I simply extended my night’s fast until lunch. So I fasted for 16 hours and ate during an 8-hour window .

There’s quite a debate about whether skipping breakfast actually helps with weight loss or not. One study, conducted in 2014, showed no difference in results between dieters who skipped breakfast and another group that ate breakfast. Another study from the same year however found that skipping breakfast not only assisted with weight loss but lowered the risk of disease.

Recommended Reading: How Does Intermittent Fasting Burn Fat

Intermittent Fasting Explained: Is It Right For You

Are you wondering about the 20-hour intermittent fasting?

Youve come to the right place.

The practice of fasting has been used for centuries. In recent times, its a popular yet controversial diet plan for weight loss.

It involves strict eating patterns and a strong commitment to food management.

There are many different approaches to fasting. One of the harsher methods is the 20:4 variety, or the more appropriately named Warrior Diet.

Some evidence suggests fasting is a successful means for losing body fat, supporting muscle gain, and boosting energy levels.

On the other hand, some believe it to be an unnecessary strategy with detrimental effects, like triggering eating disorders.

Here we get into the nitty-gritty of the 20:4 fasting diet to reveal whether you should attempt or swerve it.

Kickstart Your Healing And Your Weight Loss

Intermittent Fasting Results &  How Long Does it Take (Before &  After Pics)

Many women struggle with losing weight because they have become very insulin resistant and carb dependent. Intermittent fasting on its own will help remedy that, but a modified fast will definitely kickstart your healing and your weight loss. A modified fast takes advantage of a short-term severe calorie restriction and a specific macronutrient ratio to trigger autophagy.

I have tons of free resources on this site for those who want to do a modified fast. You can also join my private for additional resources and support .

Also Check: Does Fasting Help Your Immune System

Want To Shine With Your Own Intermittent Fasting Results

Join our 21-Day Intermittent Fasting Challenge and see your weight dropping & energy increasing day by day!

It has never been easier before to finally make Intermittent Fasting a sustainable lifestyle that will make you healthy, fit and happy again!

More on Intermittent Fasting


In some articles, we include products we think are useful for our readers. When you buy through these links on our site, we may earn an affiliate commission at no cost to you. Read more here.

Information on this document and our website is for educational and informational purposes only. You should not rely on this information as a substitute, nor does it replace professional medical advice, diagnosis, or treatment.

If you have any concerns or questions about your health, you should always consult with a dietitian, physician or another health-care professional. Consult your physician before starting intermittent fasting, especially if you are pregnant, breastfeeding, have any medical condition, or are taking any medication. Read more here.

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The 1: 8 Intermittent Fasting Method

I decided to do the 16:8 method of Intermittent Fasting because it seemed to be a method of Intermittent Fasting that fit my lifestyle the best. Most people who try this method stop eating at 8 pm, then fast for 16 hours until noon.

I am one of those people who wake up every morning absolutely STARVING, so waiting until noon to eat wasnt something I thought I could handle, so I decided that I would start fasting at 6pm until 10am the next morning. That meant I would wake up, have a black coffee , get ready for work, drive the kids to school, drive to work, then wait until 10am to begin eating.

I kept healthy foods at work that I could eat whenever I wanted if it was during my 8 hour eating window.

Recommended Reading: Jump Start Ketosis With Fasting

All Kinds Of Vegetables

A diet rich in vegetables and fruits can help lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower the risk of eye and digestive problems, and positively affect blood sugar levels, which can help keep appetite in check .

There are starchy and non-starchy vegetables:

  • Non-starchy veggies include cucumbers, eggplants, amaranth, Brussels sprouts, cabbage, cauliflower, celery, mushrooms, okra, peppers, squash, asparagus, bean sprouts, and more .
  • On the other hand, starchy vegetables include yams, white potatoes, plantain, sweet potatoes, beans, corn, pumpkins, winter squash, and more .
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    May Help Protect Against Alzheimers


    Note that these results are from research done on animals and not humans. In 2017, a study posted online revealed that intermittent fasting, in general, may help protect against Alzheimers disease through the restoration of Aquaporin-4 Polarity . Later in 2018, another study suggested that intermittent fasting protects against this disease through the increase of lipoproteins to the brain .

    Don’t Miss: How Do You Do Intermittent Fasting To Lose Weight

    Losing Weight Vs Losing Fat: Whats The Difference

    When you watch the numbers on your scale drop, it can be exciting. But the scale doesnt reflect if youve lost fat or weight in general. You may think the goal of your health journey is to lose weight, when what you really want is to shed body fat. The reason is simple: When you lose weight, you can lose a combination of muscle, fluids, fat, and even organ size.

    If you want to increase your health and add muscle so your body feels and looks toned, losing muscle and fluids likely isnt your goal. Instead, youll want to focus on fat loss, so any more than two pounds a week could undermine your goals.

    According to research and Doctor Joel Seedman , when you shed upwards of five pounds per week, youll lose water weight and muscle along with your fat. Muscle and water loss can be dangerous, since it puts you at risk for dehydration, nutrient deficiencies, poorer fitness and mental performance, and puts you at risk for regaining the weight. To combat this, incorporate strength training into your workout routine. Cardio can promote fat burning, but you need resistance training to maintain your muscle mass. Also, the more muscle mass you have, the higher your metabolic rate. Basic strength training exercises, such as squats, lunges, and push-ups, can add muscle and improve your body fat composition.

    Week 4 Intermittent Fasting 12 Hours Exercise Plan

    My exercise this week was so-so.

    I lifted weights 2 days, did 30-minutes on the treadmill once, and 15 minutes of yoga once.

    It feels like Im always struggling somewhere with weight loss, honestly.

    If Im crushing it at the gym, my diet suffers.

    When my diet is clean and easy, Im not working out as much.

    Or if Im eating clean AND working out, I dont make it for long lol.

    I will say that Im getting way better results keeping the diet clean and not exercising much, than I do when I workout for hours daily but eat like trash.

    You cant outrun a bad diet.

    You really cant!

    Recommended Reading: How Do I Start Fasting

    Last Word On One Month Of Fasting For Weight Loss

    Intermittent fasting may be an effective and sustainable way to lose weight and improve overall health.

    As with all diet plans, the amount of weight that you can lose with fasts depends on many factors.

    Keep in mind that most health experts recommend a gradual weight loss of 1 to 2 pounds per week.

    You may want to speak with a registered dietitian-nutritionist before starting any diet plan including one that includes fasts.

    A dietitian can help you set health goals and provide guidance in selecting the weight loss program that is right for you.

    After Two Months Of 16/8 Intermittent Fasting

    Intermittent Fasting 20 4

    Thinking Id discovered the holy grail of weight loss, I got a little cocky.

    I tried experimenting with a few variables etc). I wanted to see if I just how well Intermittent Fasting could overcome bad habits.

    Reality check I learned that Intermittent Fasting is NOT a magic cure-all for overcoming bad diet habits eating a bunch of bad food and drinking more beer is too much for Intermittent Fasting to overcome.

    At the end of Month 2 heres where I was

    • Results Vs Prior Month:

    Good News: in spite of the bad habits I tried in Month 2, I didnt lose a lot of my gains and I was still in good shape vs my baseline. Now thats a pretty forgiving diet!

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    I Fasted 20 Hours A Day For 2 Weeks And This Was My Experience

    I’ve been following the 16:8 intermittent fasting plan for almost four years now, which means I don’t eat for 16 hours a day and only eat during the other eight hours. I do it naturally, since this is when my body is hungry and full. I find a lot of inspiration and information from watching YouTube videos on IF. Recently, I’d been seeing a lot about the Warrior Diet. It’s a stricter form of intermittent fasting, where you have a much shorter eating window of just four hours and then a fasting window of 20 hours, which is why it’s also called 20:4.

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