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 on Instagram.
Realistic Weight Loss Numbers
If you do intermittent fasting properly, which means that youre also fat adapted and youre metabolically flexible, its not unusual to lose an average of 1.5-2 lbs of fat every week. Some people lose more. So you want to focus on fat loss, not weight loss.
If you give it 12 weeks or three months for example, at 2 lbs of fat loss per week, thats 24 lbs of body fat gone forever. Thats life changing.
If you dont know what losing 25 lbs of fat looks like, heres one of my other students. She lost exactly 25 lbs without exercise because she did everything else right. Thats how effective intermittent fasting can be if you do it properly which means that you prioritize on getting fat adapted and youre metabolically flexible.
As always, if this was helpful, share it with a friend who could benefit from it as well!
Intermittent Fasting Weight Loss Faqs
Now that you know what intermittent fasting is and how to get started, its time to answer your other questions.
Below are answers to the questions frequently asked about intermittent fasting. These answers should help you and make getting started a lot easier.
How Much Weight Will I Lose?
The amount of weight you lose with fasting is determined by how often and long your fasts are, what you eat afterward, and other factors.
One study published by The American Journal of Clinical Nutrition found that average weight loss on an intermittent fasting diet was around 9lbs after 12 months, and weight loss was most successful in those who strictly adhered to their chosen diet.
Can I Work out While Fasting?
Yes, you can. In fact, doing the right type of workout while fasting will help you lose weight faster and even build muscle.
If you are a hardcore athlete who often exercises for an hour or more each day, intermittent fasting may not be the best choice for you as this amount of exercise requires fuel to keep you moving and build muscle. However, light to moderate intensity workouts 2 to 4 times a week should work with intermittent fasting.
The best workouts to do while fasting for weight loss are strength training workouts. This means anything from standard strength training to kettlebell or body weight workouts. Combine these with lighter forms of exercise like walking, jogging, or yoga.
Wont I Lose Muscle When I Fast?
Is Fasting Safe?
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Why Haven’t You Seen Intermittent Fasting Results While Following The Diet
However, while research shows that many folks are trying their luck with IF, people often find that they’re not seeing optimal intermittent fasting results as quickly as they expected.
If you’re not witnessing a trimmer waistline and bloat-free belly, don’t quit just yetyou may be guilty of committing these five mistakes.
Find out how you can improve your IF experience and reap the results you’ve been dreaming of before throwing in the towel with our guide below.
Stop the following 5 bad habits so you can finally see the intermittent fasting results everyone raves about.
How To Do The 1: 8 Diet Correctly
In a June 2018 study published in Nutrition and Healthy Aging, researchers worked with 23 obese individuals with an average body mass index of 35. For a period of 12 weeks, the participants ate whatever they wanted between the hours of 10 am and 6 pm. But in the hours both before and after that specific timeframe, they only consumed water and calorie-free beverages. When compared to a matched historical control group from a previous weight loss trial, researchers discovered that this new group of people following the time-restricted eating schedule consumed fewer calories, lost weight, and reduced their blood pressure.
On average, participants ate about 350 fewer calories, lost approximately three percent of their body weight, and decreased their systolic blood pressure by about seven millimeters of mercury . And those benefits of intermittent fasting happened after just 12 weeks!
The take-home message from this study is that there are options for weight loss that do not include calorie counting or eliminating certain foods, said Krista Varady, PhD in a press release.
As tempting as it might be to fill those feasting hours with cookies, cake, and ice cream, you will probably get much better results if you opt for mostly healthy and whole foods. And remember, always get your doctors OK before starting a new diet.
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Fast For 12 Hours A Day
The rules for this diet are simple. A person needs to decide on and adhere to a 12-hour fasting window every day.
According to some researchers, fasting for 1016 hours can cause the body to turn its fat stores into energy, which releases ketones into the bloodstream. This should encourage weight loss.
This type of intermittent fasting plan may be a good option for beginners. This is because the fasting window is relatively small, much of the fasting occurs during sleep, and the person can consume the same number of calories each day.
The easiest way to do the 12-hour fast is to include the period of sleep in the fasting window.
For example, a person could choose to fast between 7 p.m. and 7 a.m. They would need to finish their dinner before 7 p.m. and wait until 7 a.m. to eat breakfast but would be asleep for much of the time in between.
Intermittent Fasting For Weight Loss: Does It Really Work
Currently in vogue is intermittent fasting, which involves alternating intervals of extreme calorie reduction with periods of normal eating. Proponents of an intermittent fasting regimen claim that it helps shed pounds faster than traditional diets, as well as reduce inflammation and other heart disease risks.
A new study states intermittent fasting doesnt work. But, we have to be cautious about how we interpret this conclusion. Intermittent fasting doesnt work, according to new study – Diet Doctor
How Much Weight Can You Lose from Intermittent Fasting. Intermittent fasting is not a quick weight loss fix. It might take your body a few weeks to start shedding the extra pounds. Do not expect to drop up to 20 pounds within your first week of intermittent fasting.
It’s not clear if intermittent fasting works better for men than women with regard to weight loss. But the research does show that it’s a healthy strategy for improving health in both men and women. Keep reading to learn everything you need to know about intermittent fasting for men.
Intermittent fasting is the go-to weight-loss plan for many people, so a new study suggesting its less effective than traditional diets and comes with health drawbacks may seem concerning.
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Metabolic Flexibility The Key
After youve done a proper 21 day reset, the end result should be that youre now metabolically flexible.
Youre now fat adapted and you can easily switch fuel sources from the foods that you eat to your own body fat for energy. Thats when you get into what I like to call accelerated fat loss.
If you dont do a proper reset, and you still follow a standard western diet and you just jump in with intermittent fasting, that is the definition of metabolic inflexibility. And youre not going to see the results youre looking for.
This is where a lot of people find themselves. This is where you hear people say that they got headaches from fasting, they were starving the entire time, they didnt feel good, and they say it didnt work for them.
Yeah, no kidding. I couldve told you that.
Now the people whos taken the proper 21 day primal reset inside the Fat Loss Accelerator have all successfully unregulated their fat burning metabolism. Theyre metabolically flexible and they can easily fast for long periods of time without feeling hungry.
Which means that theyre able to burn more fat. Theyve also all been successful at being able to keep the weight off.
Now, how long will it take for you to start seeing results? It really depends how long you fast for, and how often. I always like to say that the longer you fast, the better.
So if youve been overweight for a long time, that means that youve also been insulin resistant for a long time.
You Are Not Eating Enough Protein
If you find that your meals cannot carry you across your fasting period to your next eating window, then you might need to adjust your diet.;
Consider including more lean protein in your diet.; It does not matter the type of protein, vegan and animal protein, all are fine.;;
Proteins can help keep you full till your next meal.; Furthermore, if you are exercising during this period, proteins are important for building your muscles and protecting your bone health.;
Your meals should have healthy fats, carbs, leafy greens, and proteins.;
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My Style Of Intermittent Fasting: The : 3
Ive adopted whats called a 4:3 style of IF. This simply means, I eat 4 days during the week and fast 3 non-consecutive days of the week.
This is what my 4:3 weekly schedule looks like:
SUNDAY: Eat Day // I eat as I normally would throughout the day and I begin my fast at 9 pm PT .
MONDAY: Fast Day // On fast days I only drink coffee, tea, non-caloric drinks and water . I add a little half & half in my coffee, and those are the only calories I consume on fast days. If/when I feel hunger pains on fast days, I drink a bottle/can of sparkling water and that helps me get through the day.
TUESDAY: Eat Day // I break my fast at 9 am PT. I eat my full day of meals. The total calories I eat is my TDEE range. I use this tool to calculate my TDEE: I start my fast again at 9 pm PT.
WEDNESDAY: Fast Day // Same as Monday.
THURSDAY: Eat Day // Same as Tuesday.
FRIDAY: Fast Day // Same as Monday & Wednesday.
SATURDAY: Eat Day // Same as Tuesday & Thursday.
SUNDAY: Eat Day // Same as Tuesday, Thursday & Saturday.
In summary: MWF = Fast Days, TuThSaSu = Eat Days. Repeat every week and you will see and feel the difference.
For the visual types, this is what my schedule looks like:
I start my fast at 9 PM and end the day after next at 9 AM, but these time frames can also be changed. Some of my friends prefer 7 PM/7 AM, 8 AM/8 PM, etc. to better accommodate their work/family schedule.
Choose Your Best Protocol
Krystal began her intermittent fasting journey about a year ago, and she experimented with various protocols until she found the right protocol.
I alternate what kind of fasting I do. Sometimes I stick with a traditional 16:8 fasting period, other times I will do a longer time frame, she says. My longest fast was five days.
Though five days might seem a bit overwhelming to a beginner, Krystal urges readers to find whats best for them. For her journey, Krystal admits, I read a lot about the health benefits of fasting, plus with following a ketogenic diet fasting came naturally as my hunger levels decreased.
Recommended Reading: Is Intermittent Fasting Bad For You
What Are The Dos And Donts Of Intermittent Fasting
When it comes to the dos and donts of intermittent fasting, the rules are fairly flexible. But achieving your goal does require you to do certain things that will improve your chances of getting to the promised land.
Use these dos and donts as tips for intermittent fasting as well.
Okay here are some of the dos of intermittent fasting:
1. Do your exercise or workout close to your feeding time. This has been shown to be very effective producing really good results especially for people who want to build muscle. Some people use BCAAs or Bang energy drinks to break their fast.
2. The follow up to that is that you should have your main meal after your workout or exercise routine. You may have another meal afterwards. But must be within the eating window of the intermittent fasting plan.
3. You can take bcaa supplement just before your exercise. Its not going to hurt your results. If anything, it is actually a good thing as bcaas contain essential amino acids. BCAAs help with muscle building and muscle bulk maintenance. See article on the advantages of using BCAAs.
4. On fast days, one way of coping is to have warm beverages. But absolutely calorie-free sweeteners only are allowed in your beverage. This is particularly important in the evenings. The time you will be most tempted to cheat.
6. Having proteins on fast days can also be a good idea. White meat like Turkey, Chicken, Goose or Broad beans for vegetarians can let you hold up the fast more effectively.
What Are The Benefits Of Intermittent Fasting
AEN peeps have reported:
-significant weight loss
-reduced “puffiness” in the face
-more regular bowel movements
-decreased sugar cravings
-decreased breakouts
This is confirmed with studies finding that Intermittent Fasting protocols have been found to significantly aid in weight loss and reducing insulin levels .
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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.
You’re Overtraining During The Diet
If you’re planning to hit the gym during your IF period, make sure not to overdo the HIIT circuits or else you may not see the intermittent fasting results you were expecting.
Of course, your workout schedule will depend on which IF diet you’re following:
- 8:16: If you’re following 8:16 and skip your usual breakfast, engaging in a morning workout on an empty stomach will leave you feeling extremely low on energy and could impact your workout performance and speed of muscle recovery, White says.
- 5:2: Similarly, working out during the calorie-restricted days on 5:2 won’t help you get the most out of your workout and leave you feeling ravenous. “The body has to be eased into the process of IF. The process works if you do it correctly, but eating too little and training too hard can lead to adrenal fatigue.
Working out is great, but too much stress on the body will be a problem,” Shapiro tells us. Planning to take a stab at this trend? You’ll want to see what happens when someone tries intermittent fasting for 10 days.
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Fasting For 2 Days A Week
People following the 5:2 diet eat standard amounts of healthful food for 5 days and reduce calorie intake on the other 2 days.
During the 2 fasting days, men generally consume 600 calories and women 500 calories.
Typically, people separate their fasting days in the week. For example, they may fast on a Monday and Thursday and eat normally on the other days. There should be at least 1 non-fasting day between fasting days.
There is limited research on the 5:2 diet, which is also known as the Fast diet. A involving 107 overweight or obese women found that restricting calories twice weekly and continuous calorie restriction both led to similar weight loss.
The study also found that this diet reduced insulin levels and improved insulin sensitivity among participants.
A small-scale study looked at the effects of this fasting style in 23 overweight women. Over the course of one menstrual cycle, the women lost 4.8 percent of their body weight and 8.0 percent of their total body fat. However, these measurements returned to normal for most of the women after 5 days of normal eating.
What Else You Should Know
Cost: None beyond your shopping. In fact, because you will eat much less 2 to 4 days per week, your grocery costs should go down.
Support: There are several books and websites detailing variations on the basic idea of fasting a few days a week. So though there’s no single destination for support, there are plenty of resources once you’ve decided which version of the plan appeals most to you.
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