What Intermittent Fasting Results Can You Expect
There are so many articles on Intermittent Fasting benefits, different types of Fasting and tips on how to practice this lifestyle.;
Yet, what about the actual Intermittent Fasting results?
How much weight can you lose with Intermittent Fasting and how long does it take to see results from Intermittent Fasting? What other benefits can you expect when embarking on your new fasting journey?
To answer these questions and get a real-life perspective, we reached out to our , as well as Intermittent Fasters on Instagram and Reddit. With over 800 people who successfully completed our 21-Day Intermittent Fasting Challenge, we got some great examples to share!;
We interviewed over 30 people to understand what Intermittent Fasting results they experienced and summarized the findings below in this blog post.
Spoiler Alert: the Intermittent Fasting results are so inspiring youll want to start straight away!;
The Bottom Line: Should You Try The Intermittent Fasting 20/4 Method
This method is quite an extreme and restrictive eating pattern that is not based on any scientific research. In light of this, we would advise you against trying the warrior diet. Instead, you could try other intermittent fasting variations, like the popular and less restrictive 16:8 method.
With that said, remember that fasting is not what leads to weight loss. To shed those extra pounds, you need to work out at least 30 minutes a day and eat on a 500 to 1000 calorie deficit diet. Irrespective of the kind of fasting method you choose, intermittent fasting 20/4, or other variations, please be sure to first consult a doctor for professional advice.
Apart from following a proper diet, physical exercise is also essential for your body and health. Take up a challenge and try this 20-min Full Body Workout At Home to get a snatched body.
The Morning Hunger Was Real
I’m not huge on breakfast, but I start desk snacking at 10:30 a.m. every day almost religiously. For the first three;days this wasn’t a huge issue because I was only fasting for 12 hours. I stopped eating most nights at 9 p.m. and had the green light again at the same time the next morning. But when I upped that no-go window to 16 hours on day four, my rumbling stomach was hard to ignore until noon. Smith had warned me that the hunger often leads to binging, so I was careful not to start shoveling handfuls of chips into my mouth when the clock struck 12. Instead, I ate either an apple or banana with peanut butter to keep my snacks portioned until I ate a bigger meal around 2.
Also Check: How To Lose Weight From Intermittent Fasting
What Is 20/4 Intermittent Fasting
Successful weight management is based on counting calories. If your goal is to slim down, you need to reduce your caloric intake and create a caloric deficit; if you want to bulk up, you need to make sure that you eat a calorie surplus; and if you simply want to maintain your current weight, you continue following your regular diet. But what if you dont like counting calories? Is there a diet that can help you reach your weight goals without having to track the energy contents of your every meal? Luckily, there is! The so-called diet in question is known as intermittent fasting.
Intermittent fasting is an eating pattern that has been widely accepted by many people trying to lose weight. Of all the different methods to do it, intermittent fasting 20/4 is one of the stricter versions. What are some intermittent fasting 20/4 benefits? Is intermittent fasting 20/4 everyday healthy and sustainable long-term? Read on to find out this and more.
The intermittent fasting 20/4 method is also known as The Warrior Diet. This diet was created in 2001 by Ori Hofmekler, an Israeli Special Forces member turned health and fitness author. It is important to note that the warrior diet is not based on science but rather a deduction of Oris experiences while he worked in the military .
Also, some supporters of this eating pattern claim that humans are natural nocturnal eaters and that eating at night allows the body to gain nutrients in line with its circadian rhythms .
How To Get Started With 1: 8 Fasting
Once you decide on a general eating window and talk to a professional to make sure IF is right for you, it’s time to jump inbut not necessarily all in. I suggest starting with a 12-hour daily fast and easing into a 16-hour fast,” says;Vincent Pedre, M.D., a functional medicine physician and gut health expert who often recommends IF to his patients.;”Leave alternate-day and 20-hour fasts;to people who’ve done it for a while.
Some experts suggest starting just a couple of days a week and working your way up, while others recommend gradually increasing your fasting window from 12 to 14 to 16 hours. “It’s important to listen to your body,” Pedre adds.
Even though food is off-limits during fasting hours, non-caloric drinks and exercise are not. Research says they could even stave off hunger. For liquids, that includes water, black coffee, and unsweetened tea .
What’s more, exercising in a fasted state can supercharge your body’s fat-burning potentialbut again, listen to your body. “If you feel too weak to work out from fasting, then you should take care of your nutrition and work out later, Pedre cautions.
Recommended Reading: Can You Have Coffee While Intermittent Fasting
How Does The 1: 8 Diet Work
The 16:8 diet works on an hourly basis. So each day you can eat within an 8 hour time frame and fast for the remaining 16 hours. The best part? You dont have to restrict your calories when eating during the 8 hour window. As long as you eat healthily in your 8 hour time frame, youll see the weight drop off.
Experts say that the 16.8 diet restricted schedule gives our bodies the chance to process the nutrients stored in foods and burns away calories. Plus, you wont go hungry like you do on those two fasting days on the 5:2 either.
As Tom Jenane, nutrition and fitness expert explains, The 16:8 diet is a brilliant form of intermittent fasting that has proven results in a number of cases.
Jennifer Aniston is a famous fan of intermittent fasting.
As well as Jennifer Aniston, other Hollywood names who have seen success after following the 16:8 diet include Hugh Jackman, who reportedly used the diet to get in shape for his Wolverine films and actress Jennifer Love Hewitt.
I Didn’t Sleep Very Well
I’m not sure if this was one of the results of intermittent fasting, but I noticed that I didn’t sleep very well during my experiment. After a few days, I woke up multiple times during the night feeling super thirsty and had to get up to drink water before I could fall asleep again. I tried to adjust the types of food I was eating to fix it. Other bloggers who have tried the diet reported similar problems, but I couldn’t find concrete research linking the issue with fasting besides my fellow IFers accounts. I normally don’t have a problem sleeping, so this was definitely a negative side effect.
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Accounting For The Thermic Effect Of Food
Next, you need to account for the thermic effect of food. This is essentially the calories that your body burns simply because you ate. Since protein has the highest thermic effect, meaning you burn off the most calories to break it down, and you’re using a higher protein intake while on this diet plan, that means that you’ll need to use a slightly higher value here.
To account for this, take the number you got in the first part and multiply by 1.2. This adds digestion onto things.
Should I Exercise During 16/8 Intermittent Fasting To Lose Weight
The short answer is; yes, you should.
But you dont have to. Exercise is not mandatory for you to lose weight on 16/8 intermittent fasting But it helps a great deal. You will still lose weight if you eat in 8 hours, fast for 16 hours IF protocol without exercise.
When you do add exercise to your 16/8 fasting protocol, its better to do it in the last hour of your fast and eat soon after.
Why is this?
Exercise sensitizes the muscles and makes them receptive to the macro and micronutrients made available from your meals. Thats why eating soon after your exercise sets the stage maximum nutrient utilisation.
In particular, protein synthesis, hence the high protein diet recommended when you exercise. This is highly protective of your muscles, preventing any muscle loss. Not only that, protein synthesis facilitates muscle building, if bulking up is your thing.
If you are going to exercise, then the right exercise that gets the best results for 16/8 intermittent fasting weight loss is high intensity interval training .
Naturally, if you want to really build muscle, then of course you need to lift those weights.
And just in case, you are wondering if you will lose weight on 16/8 intermittent fasting, well take a look at this study.
The participants in that study are trained young men in their 20s and 30s who were already middle-level fitness guys. They were split into 16/8 IF group and Normal Diet group. The study ran over 8 weeks.
Recommended Reading: Can You Eat Anything While Intermittent Fasting
Healthy Intermittent Fasting 20/4 Recipes
Knowing what to eat on the intermittent fasting 20/4 is good, but being able to combine the recommended ingredients into a delicious and healthy meal is even better. There is no need to trawl through the endless rabbit hole of recipes online because this article has got you covered. Here are the best healthy and tasty recipes for your intermittent fasting 20/4 menu:
Thai Prawns With Pineapple & Green Beans
Filled to the brim with proteins, these Thai prawns with pineapple and green beans are a gastronomic masterpiece. They are quite easy to make and take not that much time
Ingredients for 2 servings:
- 1 tbsp soft brown sugar
Nutritional value of 1 serving:
Calories: 228, carbs: 20g, fats: 7g, protein: 22g
Don’t Miss: Does Fasting Help With Ketosis
Intermittent Fasting For Weight Loss Before And After
Now when we have all the numbers and statistics down, lets take a look at some real-life examples of intermittent fasting results, andbefore and after photos.
Here are 4 people who were open to share their Intermittent Fasting results and answer the questions you as a beginner might have: How long does it take to see results from intermittent fasting and how much weight you can lose with intermittent fasting?;
WEIGHT LOST: 52 lbs
TIME: 7 months
My transformation was Intermittent Fasting combined with going to the gym. I lost a total of 52 lbs in 7 months.;
I started with Intermittent Fasting and transitioned to one meal a day over time. Occasionally I would also do extended fasting. I love the flexibility of being able to enjoy life by eating well. Its not so much what I eat anymore, its when I eat thats important. Fasting changed my life, specifically my relationship with food!
Want to learn more about OMAD Fasting? Start with our 21-Day OMAD Fasting Challenge straight away!
WEIGHT LOST: 86 lbs
TIME: 6 months
In six months to mid-June I went from 223 lbs to 147 lbs, from size 20 pants to size 6 and from size 3XL shirts to L shirts. A few months later, Im at 137lbs and proudly wear a medium/size 6!;
On weekdays I normally do 18/6 fasting eat between 11:30 am and 5:30 pm. During this journey, I learned to eat healthier and stay away from breads pasta and fatty salad dressings.
Tanzilur Rahman Tonmoy
WEIGHT LOST: 59 lbs
TIME: 13 months
What People Are Saying About 2 Meal Day And The Results They Have Achieved
Ultimately, however great a method is in principle, its effectiveness will always be judged by its results. To date, there are over 20,000 people following the 2 Meal Day lifestyle and many of them have made progress that they proclaimed they did not believe was possible before starting. This is not just in terms of weight loss, people are benefiting from increased and more stable energy levels, better overall relationships with food, increased mental clarity and mood and some anecdotal experiences have also boasted healthier hair and nails and even improvements in skin conditions such as psoriasis!
Here are just a few of the things that people have had to say about 2 Meal Day:
Also Check: Is Intermittent Fasting Good For Endomorphs
What Foods To Avoid During 14/10 Intermittent Fasting
Sometimes weight loss depends not as much on what you consume, but on what you should avoid. Its not a secret that certain types of food can make you put on weight and harm your health. To avoid that and to reach your goal more effectively, you should decrease to the minimum your consumption of the following foods and components:
Fasting On Alternate Days
Alternate-day fasting consists of fasting one day, then eating regularly the next. On this schedule, your caloric intake on fasting days will be roughly 25% of your usual calories. For example, if you typically eat a 2,000-calorie diet, youll limit your calorie intake to 500 calories during your fasting time.
Also Check: Is Fasting Good For Your Health
How Often Should You Do Intermittent Fasting
Talk to a Dr. Berg Keto Consultant today and get the help you need on your journey. Call 1-540-299-1556 with your questions about Keto, Intermittent Fasting or the use of Dr. Berg products. Consultants are available Monday through Friday from 8 am to 10 pm EST. Saturday & Sunday from 9 am to 6 pm EST. USA Only.
. . New to intermittent fasting? Heres how often to do intermittent fasting.
Timestamps0:00 How often should you do intermittent fasting0:10 Different intermittent fasting options 4:15 A few key things when it comes to intermittent fasting6:03 How to start intermittent fasting
Today, were going to talk about intermittent fasting. How often should you do intermittent fasting?;
There are a few different intermittent fasting schedules you can follow:
5:2I do not like this fasting schedule. With this fasting schedule, you eat pretty much what you want for 5 days, and then for 2 days you do a version of intermittent fasting. However, it takes 3-5 days to adapt to ketosis. With this fasting pattern, youre going to be hungry, and youre going to have a lot of cravings. Youre also going to be spiking insulin on the 5 days, and the 2 days are going to be insignificant.;
Every other day;With this fasting schedule, you dont eat anything for one day, and then you eat the next day, and you go back and forth like that. Again, it will be rough because it takes 3-5 days to adapt. I also dont care for this fasting schedule.
The best fasting schedules:
The Fasted State Vs Fed State
When you eat every few hours, youre in a fed state, which is when your body is busy digesting, absorbing, and assimilating the nutrients from your meals. Accelerated fat burning isnt the #1 priority here. Most of us remain in the fed state during the day, aside from when were sleeping.
The reason why intermittent fasting can provide certain benefits for weight loss is because it allows your body to enter the fasted state, which is when your bodys fat burning can really accelerate.
Recommended Reading: Does Water Fasting Help Lose Weight
Can You Drink Alcohol On The 16 8 Diet
You are, however, allowed to drink alcohol in moderation on an intermittent fasting plan. Just make sure you do so during your eating window. For instance, if youre following the 16:8 Method and fast from 7 p.m. to 11 a.m. If you choose to have a beer with dinner at 5 p.m. the next day, thats fine.
/8 Intermittent Fasting Method
There are so many;different ways to intermittently fast, but the most common method is called the 16 to 8 split. Or, some may call it a 16/8 fasting method for simplicity.;
In this fasting plan, you fast for 16 hours straight in a day and eat in the remaining 8-hour window.;
It may feel really hard at first to go without food for a prolonged period of time, but its something you can get used to.;
And if you allocate the 16 hours wisely, it gets even less difficult to manage the fasted period.;
For example, if you include 8 hours of sleep time into your 16-hour fasting, thats already half of the fasting.;
And typically speaking, theres also a lot of downtime between dinner and bedtime. So that gives extra 3-4 hours.;
To make up the rest, you fast in the morning till lunch for about 4 hours while hydrating yourself with water.;
Now, you have 16 straight hours of a fasted period from about 7 pm to 11 am the next morning.
;There is the 16 hours you need for your 16/8 method.;
No doubt, there will be a time of adjustments in the beginning. But be patient with yourself.;
Youll find your body adjusting to this new eating schedule in no time.
All in all, intermittent fasting is a simple way to fast, so your body can boost metabolism and burn fat. Its also an easy hack to avoid unnecessary snacks and late-night meals that add calories.;
All these help generate a great weight loss for many who adapt to this IF diet.;
Also Check: How To Start With Intermittent Fasting