How Much Weight Can You Lose With Intermittent Fasting
The amount of weight you can lose through intermittent fasting depends on your starting weight, medical conditions, type of food you eat on your non-fasting days, and other factors like your lifestyle, age, and activity level.
For example, if you choose to eat sugary desserts, drinks, and refined, ultra-processed carbs during your non-fasting days, a fast may not help you lose body fat.
However, if you pair intermittent fasting with healthy eating, you can experience healthy weight loss. A systematic review of 40 studies published in Molecular and Cellular Endocrinology found intermittent fasting was effective for weight loss, with a typical loss of seven to eleven pounds over ten weeks. If you weigh roughly 200 pounds, that equals a five percent loss of your total body weight in just ten weeks.
You might want a quick weight loss fix, but experts recommend you dont try to speed up the process. The Centers for Disease Control and Prevention and the UKs National Health Service recommend you shoot for a safe rate of one to two pounds per week.
According to the CDC, if you lose weight gradually and safely, youll be more successful at keeping it off. So, the average weight loss per week with intermittent fasting is safe, effective, and long-term.
How Long Till You See Results From Intermittent Fasting
Now, most people who use Intermittent Fasting will see much better results in their first month compared to typical diets such as calorie restriction.
The Centers for Disease Control & Prevention says you can only really lose 1-2 pounds a week . This means according to them you can only drop up to 8 pounds in a month.
But most people using Intermittent Fasting typically lose more weight than that. Plus itll feel less restrictive to use Intermittent Fasting compared to calorie counting since you can still eat outside your fasting window.
The first week youre using Intermittent Fasting youll also notice an increase in energy in the mornings. This is a great time to workout and hit the gym as your body burns off more fat for energy in a fasted state.
Plus youll feel better mentally and have decreased brain fog after a few days of Intermittent Fasting. Youll think clearer which will help to translate over to improvements in productivity in your work and school.
But the weekends can be the toughest for those getting started with Intermittent Fasting for their first month. It can be hard to stay fasted when your friends want to hang out or if you want to cut loose on the weekends.
Do your best to stick with your fasting window over the weekends if you want to keep getting results you can be proud of. I make a rule to live and die by the timer app on my phone to not eat until its finished no matter what.
Female Intermittent Fasting Results After 1 Month
First off Ive noticed in my years as a personal trainer and nutrition coach that women tend to lose a little less weight than men with Intermittent Fasting. Im not sure the physiological reasons for this but women just tend to lose a little less than men. But that doesnt make it any less effective for them.
Women tend to lose about 10-15 pounds in their first month using Intermittent Fasting.
If youre a woman then youll also notice a slimmer midsection with less belly fat and a tighter tummy. You can also expect to drop a few pant sizes in one month as your body loses weight and burns off more fat. Plus youll notice your arms and legs will appear more toned than before.
But if you have a lot of weight to lose then women can easily lose more weight than this. 20 pounds can be achieved with Intermittent Fasting in your first month if youre already carrying 40+ pounds of excess weight on your body.
Many postpartum women can lose a good chunk of baby weight they gained during the pregnancy. Lots of women can get back to their pre-baby weight after a few months of Intermittent Fasting.
Make sure you also take a before and after picture to see visual changes in your bodys appearance after the first month of Intermittent Fasting. Measuring your inches as well will help to give you an overall picture of how much weight and fat you lost over the first month of fasting.
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Tips For Intermittent Fasting For Healthy Weight Loss
Are there ways to use intermittent fasting to make sure you lose weight in a healthy way?
Yes! Here are our top tips:
The Best Part About Intermittent Fasting
No food is “off limits” with IF, you can eat whatever you want during your window.
Gin Stephens is the author of Delay, Don’t Deny: Living an Intermittent Fasting Lifestyle. Those first three words of the book are the key to what makes this WOE worthwhile: You’re not denying yourself anything, you’re merely delaying it. You don’t have to give up, say, pizza because of the carbs or ice cream because of the sugar. You just have to wait until your window opens then you can eat what you want to eat. No, not the entire pizza or a whole pint of ice cream you still have to be reasonable. But there are no exclusions. And that’s incredibly liberating.
Think about nearly every other diet in history: Atkins, South Beach, paleo, keto. They all require you to either cut out certain things entirely or eat an excess of something else . The reason these diets typically fail is they’re not sustainable.
Stephens is fond of this saying: “‘Diets are easy in contemplation and hard in execution. Fasting is hard in contemplation but easy in execution.’ I absolutely love that quote, because it’s so true,” she says. “We’ve all started a new diet and we’re all in. Then, as the days go by, the diet gets harder and harder to stick to. Intermittent fasting is the exact opposite. Instead of getting harder and harder, it gets easier and easier.”
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Want To Lose Weight Really Fast
With intermittent fasting, you generally dont have to alter your diet too much in the beginning to see some weight loss. But, a) sometimes you want BIG weight lost and b) you want it FAST!
If you need to lose weight really fast and jumpstart your fat loss process, try the smoothie diet!
Its a weight loss program that includes all the tools you need to lose weight, from a simple daily plan, tons of quick, easy, delicious smoothie recipes, and step-by-step instructions to walk you through the entire process.
Reduce Stress And Improve Mental Health
The 16:8 diet help reduce cortisol levels and help reduce inflammation. Plus, since you wont be dealing with hunger for two days a week, its better for your mental health.
Those whove tried the 16:8 diet say how much more productive they are during fasting hours, spending less time stressing over food and more time channelling their energy into other beneficial tasks throughout the day.
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Can I Take Supplements During Fast
If you stick to a longer fast, you may face nutrient deficiency. Thats why adding supplements to your daily routine is recommended. But you should know which ones are better and which ones should be taken with foods. Again, consult your doctor or dietitian to find out the most suitable supplements.
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!
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Eat Lots Of Green And Colourful Vegetables
Dr Michael advises dark-green leafy vegetables such as spinach, broccoli and kale, should be included in your diet.
They supply key vitamins and minerals and also fight inflammation, which is a known cause of disease and low mood as well as an obstacle to weight loss.
Most vegetables are also very low in calories , so you can essentially count these as a free food, he told ghp-news.com
Swapping White Bread And Pasta For Fibrous Carbs Like Chickpeas And Wholegrains
Michael said: Clinical trials consistently show that low carb diets are effective for weight loss, over and above low fat diets that once proved popular for those slimming down and watching their weight.
The trick is not to cut carbs completely, but rather to be choosy about the ones you regularly eat.
White bread, white pasta, potatoes and sugars including maple syrup and agave nectar are easily digestible carbohydrates, meaning they are rapidly absorbed by the body, creating a big spike in your blood-sugar levels.
Instead, eat carbohydrates that contain lots of fibre.
Fibre reduces the blood sugar spike, provides protection against bowel cancer and feeds the good bacteria that live in your guts.
Examples of fibrous carbs to include in your diet are vegetables, legumes such as chickpeas and lentils and wholegrains like barley, oats, buckwheat, and rye.
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Fasting Is A Great Tool For Attaining Your Desired Weight
Fasting to lose weight is best undertaken as a jumping off point, leading you into better eating behaviors and a more healthy lifestyle, as these better decisions will be made easily and naturally. If you’repaying attention to your emotional being during a fast, many doors will be opened. And that is actually the greatest benefit of fasting to lose weight — the insights it gives into ourselves.
More information on fasting and weight loss is available at Using Fasting for Weight Loss.
For general information about getting started with fasting, read Fasting Overview for Beginners, which includes guidelines for a one-day fast.
Typical Fasting Weight Loss Plans
Fasting regimens vary, but the basic premise usually starts with a strict regimen allowing only water, juice and/or some kind of laxative concoction. Some plans allow a few solid foods, but are still called fasts because they provide so few calories.
Not all fasts are created equal. Some can be perfectly safe, such as medical fasts supervised by a physician. Religious and cultural fasts are typically undertaken as an act of devotion, last from 24-48 hours, and are not intended to promote weight loss.
Fasts lasting a day or two are unlikely to be dangerous for most healthy adults. But high-risk people, the elderly, anyone with a chronic disease, pregnant women, and children are advised against any type of fasting.
The real danger lies in staying on the fast for prolonged periods, anywhere from three days to a month.
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Why You May Not See Results
Although there is research supporting the effectiveness of intermittent fasting, there are many reasons you may not see results. It may sound counter-intuitive, but you may not be eating enough calories during your fasting window. If you severely restrict calories, it can backfire. Sudden under-consumption can lead to metabolic adaptation, a process where your body becomes more efficient at using energy and storing fat which means youll burn less calories. The goal is not to count calories and cut them, its to eat minimally processed, nutritious foods during your eating window until you are full.
If you eat ultra-processed, energy-dense foods during your meals, that could be another reason why youre not getting the results you desire. Fasting can help you burn fat, but it doesnt mean that its magic! Remember to fill your plate with lean proteins, complex carbs, and healthy fats.
Finally, make sure you drink plenty of water during your fasting window. Hydration helps you feel full and satiated, and its easy to mistake thirst for hunger. If youre not hydrated when you approach your eating window, you may be prone to choose and eat ultra-processed foods.
Tips For How To Succeed With Fasting
Tip 1: Try to pick an intermittent fasting weight loss plan that will set you up for long term success
Consider your lifestyle, schedule, current eating pattern, and appetite when selecting any diet plan for losing weight.
Keep in mind that the best diets are the ones that you can maintain for an extended period.
Tip 2: Drink Plenty of Fluids
Hydration is important during intermittent fasting and should not be limited to your eating window.
Most intermittent fasting plans allow for beverages with zero calories, including water, unsweetened tea, and black coffee.
In addition to preventing dehydration, these drinks may help keep hunger pangs and food cravings at bay.
Research as shown that drinking plenty of fluids may increase feelings of satiety , and is one way to help you feel fuller while you are on a fast.
Tip 3: Choose foods that are rich in nutrients and have fewer calories
Unlike most diets, intermittent fasting plans do not have any food rules for losing weight.
However, it is still recommended to limit processed and junk food intakes, such as sugars, soda, cookies, and candy.
These foods are associated with weight gain, obesity, oxidative stress, inflammation, high cholesterol levels, and greater calorie intake.
They are also linked with an increased risk of certain diseases, including heart disease, high blood pressure, diabetes, and insulin resistance.
How Much Exercise Does This Intermittent Fasting Model Include
Just to clarify, during my initial weight loss, my exercise routine has been fairly minimal. The weight loss is due to the eating and fasting program rather than exercise. If you are exercising , you will lose more.
Find out more about what I ate and when I ate to lose 150 pounds . I lost 100 of those pounds in only 8 months, relying on keto salads. You might take a look at the before and after photos as well.
Seven Ways To Do Intermittent Fasting
There are many different ways of intermittent fasting. The methods vary in the number of fast days and the calorie allowances.
Intermittent fasting involves entirely or partially abstaining from eating for a set amount of time, before eating regularly again.
Some studies suggest that this way of eating may offer benefits such as fat loss, better health, and increased longevity. Proponents claim that an intermittent fasting program is easier to maintain than traditional, calorie-controlled diets.
Each persons experience of intermittent fasting is individual, and different styles will suit different people.
In this article, we discuss the research behind the most popular types of intermittent fasting and provide tips on how to maintain this type of diet.
There are various methods of intermittent fasting, and people will prefer different styles. Read on to find out about seven different ways to do intermittent fasting.
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Is It Ok To Skip Breakfast
Yes, Varady said. The notion that omitting a morning meal is bad for your waistline likely began with studies sponsored by cereal companies, and most of that research looked at the effects of breakfast skipping on cognition in children, she noted: Im not sure how that all got translated to body weight.
What Is Intermittent Fasting
Intermittent fasting is an umbrella term for a group of diet patterns that cycle between periods of fasting and eating.
Unlike other diets, fasting plans do not specify how much you should eat. Instead, they focus on when you should eat.
For this reason, many people consider intermittent fasting to be more of an eating pattern rather than a traditional diet.
There are multiple ways that you can intermittent fast. Some standard intermittent fasting protocols include:
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How Much Weight Can I Lose Then
Now you might be wondering: ok, but how much weight loss should I expect? Well, thats a good question and while this will be obviously directly linked to your current BMR , activity level, hydration level as well as some various other factors, this research study can give us some overall understanding.
The rate of weight loss in that study was shown as 0.75 kg per week practicing alternate-day fasting. In that case, fasting days represented a 75% calorie restriction vs. regular feeding days.
The above is a conservative level of weight loss. If you decide to undertake a 24-hour fast every other day, that would be a form of alternate-day fasting, more restrictive than what the study tested. But 24-hour fasts can also be followed once or twice a week and not necessarily every other day. And while weight loss might be slower in that case, it can still help lose weight while still having more regular eating days in a week.
It is also worth noting that other forms of intermittent fasting can help with weight loss and while 24-hour fasts are efficient in that regard, they are not the only option to consider.