How Soon Can You Lose Weight With Intermittent Fasting

You Are Eating The Wrong Type Of Food

Many other diets come with a list of foods that you can and cannot eat. However, that is not how intermittent fasting works.

Intermittent fasting lets you eat anything you would like within a specific eating window.

Because intermittent fasting does not restrict your diet, it is easy to slip right into unhealthy feeding habits. Binging on unhealthy processed foods even if it is only in your eating window could be responsible for your slow results.

Stuffing too many calories during your eating periods is also counterproductive.

During your intermittent fast, consider changing your meal plan. Toss out the unhealthy processed food and switch to healthier options. Think of foods like whole grains that are rich in dietary fiber.

Furthermore, sugary foods could send your blood sugar levels through the roof and contribute to reduced insulin sensitivity.

Staying away from sugary foods protects you from sugar highs and the sugar crash that results after. It also helps keep your blood sugar within the normal range.

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What Is Intermittent Fasting

You naturally fast while you sleep everyday. Intermittent Fasting takes this “fast” a little bit further. In order to truly “fast”, you need to wait at least 12 hours from your last meal to eat your first meal . 12 hours of fasting is when autophagy starts to kick in and your cells begin cleaning themselves out .

Ideally, you want to aim for a 16 hour fast with an 8 hour “eating window” to maximize your fat burning results while still getting the nutrients you need from your meals to maintain fat burning.

However, it’s important to note that this does NOT mean just skipping a meal OR restricting your calories. I review all of these details in my Complete Intermittent Fasting Program.

Read Also: What Is The Best Time To Start Intermittent Fasting

What Fruit Can You Eat On The Keto Diet

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Can You Eat Whatever You Want When Youre Not In A Fasting Period

Intermittent fasting isnt a free pass to eat anything you want, contrary to what you may have heard . You still should avoid processed foods, eat more whole foods from plants and animals, and get moving for at least 150 minutes per week. Your eating plan should be something you can follow the rest of your life to promote good health, says Cohen.

Also Check: What Are The Advantages Of Intermittent Fasting

Is 12 Hours Of Intermittent Fasting Enough

Opinions vary.

Some sources say you can absolutely replicate the benefits of intermittent fasting for 16 hours daily in just 12 hours.

One thing Ive found true in life is what works for one person may not work for the next.

You just have to try and see what works FOR YOU.

So, thats what Im doing!

Im running an experiment to see if I can still lose weight with a more reasonable 12-hour fasting window.

Here are the results of my third week running this experiment.

My week 2 intermittent fasting 12 hours results were dismal.

I lost just 1 pound and half an inch.

I felt bloated and out-of-whack due to a poor diet and failure to stick to a regular fasting schedule.

Though I did lift weights, it wasnt enough to fully counteract my terrible behavior.

So, I went into week three on a mission.

I was determined to treat this more seriously and behave like I had some sense!

Heres what I did.

How Do You Get Started With Intermittent Fasting

One common mistake I see with Intermittent Fasting is people jump in without a plan. I’ve seen this mistake lead to hormone imbalances, extreme sugar cravings and halted weight loss results. I believe that knowledge is power and with the right tools, you can achieve your wellness dreams while still eat foods you love!

That’s why I created The Complete Intermittent Fasting Program. It contains all of the latest research on Intermittent Fasting, breaks down the science so you can understand what you’re doing and why. It even has 8 weeks of meal-by-meal planning with delicious recipes to help keep you satiated AND your taste buds happy! I’m talking L.A. Street Tacos, Pumpkin Chili, Strawberry Coconut Muffins, Spicy Curry and MORE! The Program also includes a 3 week workout program and exercise strategies specifically designed for Intermittent Fasting in order to maximize your fat burning results!

Also Check: What Can You Eat When You Intermittent Fasting

Six Unsatisfying Small Meals Per Day Really

If youve done any reading in the last decade about eating to build muscle, chances are that youve come across the standard bodybuilding recommendation of eating six small meals per day.

Heres a great example of this kind of advice from Mike Roussell of Mens Fitness:

EAT SIX TIMES A DAY. Fuel your body with multiple small meals and snacks each day to keep your blood sugar levels under control and your metabolism steady and to stimulate the production of new muscle.

Sounds good in theory. But what happens when you try to put a plan like this into practice?

Lets take an average 180 lb guy who needs to eat around 2200 calories per day to lose weight. 2200 divided by 6 is approximately 367 calories per meal. Do you know what you get for 367 calories? A meal that looks like this:

A little bit of chicken, a little bit of fruit, a few veggies. Sure, it looks pretty, but lets be honest: this meal isnt going to get anybody excited. Its small, and you would be done eating it before you know it. And then soon after, youd be hungry again, waiting for the hours to pass until you can have your next small meal.

Then theres the hassle of preparing all of these meals. Most of us have to work every day, and food prep is just not realistically going to fit in to our schedules. Do you have the time to do this?

Me neither.

Dont get me wrong, its perfectly OK to prepare your meals like this. I always admire people who show this level of dedication to their pursuits.

Realize That The Quality Of Your Calories Matter

When you want to maximize your weight loss efforts, you have to understand that not all calories are the same.

For example, lets compare the calories and macronutrients in a cup of white rice and a cup of brown rice.

As you can see, both of them actually have similar macronutrients. However, what makes brown rice better for fasting is that it has a lower glycemic index .

According to an article from ScienceDaily, foods with lower GI such as brown rice take longer to digest, making you feel fuller for longer. This, in turn, should help dial down the cravings that may come with fasting.

That being said, its also not just about curbing your appetite. Its more about choosing food that gives you your share of nutrients despite being in a caloric deficit. This means eating clean and swapping out junk food without any real type of nutrition and, instead, opt for whole food.

Read Also: How To Do Healthy Intermittent Fasting

My Experience With Intermittent Fasting

I started IF in August 2018. At the time I weighed around 181, which is acceptable for a 6-foot male. But I’d been 175 for years, and suddenly it seemed I couldn’t control my eating. I didn’t like where my belly was headed.

After about two months, during which my fasting windows varied , I’d lost 10 pounds. Needless to say, I was pleased with that result and became pretty evangelical about IF. My excitement stemmed from not only the weight loss, but also the total lack of hardship. This didn’t feel like a diet it felt like a smart way to live.

In fact, I discovered that I really liked this WOE. When I was feeling a little hungry in the late morning? Just wait a bit longer, I told myself, your window opens soon. Then I’d busy myself with something and forget about it. And if I wanted a snack after 7 p.m.? Too bad, window’s closed for the day — but you can have it tomorrow.

I stuck with it for about 10 months, though I’ll admit I got frustrated at times. For one thing, I’d been hoping to lose another 5-10 pounds, and assuming they’d come off as easily as the first 10, but the scale held firm at 171.

Result: After four months , the scale shows 171. In the interim, I’ve eaten an almost embarrassing amount of food while my window was open. I don’t have a sugar monkey on my back I have a sugar gorilla. Nevertheless: I’m thinner. And I’m going to see if I can hit 165. This lifestyle — not diet, mind you — is a piece of cake. Speaking of which, think I’ll go have one of those.

Reason : Youre Accidentally Breaking Your Fast

Strictly speaking, during your fasting period, you shouldnt be consuming ANY calories.

The waters get a little muddied though because some people believe that a splash of cream in your coffee is OK as long as you keep it below 50 calories or so.

I still have great luck fasting when I put just a touch of half and half in my coffee.

But if youre not losing weight on intermittent fasting, you should try a strict fast where you dont consume ANY calories during your fasting period.

My video below explains why you may need to eliminate all calories during your fasting window if your weight loss is stalled.

If youre not losing weight intermittent fasting, try being completely strict during your fasting window, and dont consume any calories.

Recommended Reading: How Much Weight Can You Lose In 2 Weeks Fasting

Make The Calories Count

Not all calories are the same. Although these fasting methods do not set restrictions on how many calories a person should consume when fasting, it is essential to consider the nutritional value of the food.

In general, a person should aim to consume nutrient-dense food, or food with a high number of nutrients per calorie. Though a person may not have to abandon junk food entirely, they should still practice moderation and focus on more healthful options to gain the most benefits.

Fasting has several effects on a persons body. These effects include:

• Reducing levels of insulin, which makes it easier for the body to use stored fat.
• Lowering blood sugars, blood pressure, and inflammation levels.
• Changing the expression of certain genes, which helps the body protect itself from disease as well as promoting longevity.
• Dramatically increases human growth hormone, or HGH, which helps the body utilize body fat and grow muscle.
• The body activates a healing process doctors call autophagy, which essentially means that the body digests or recycles old or damaged cell components.

Fasting dates back to ancient humans who often went hours or days between meals as obtaining food was difficult. The human body adapted to this style of eating, allowing extended periods to pass between food intake times.

Research also shows fasting to be beneficial for the management of metabolic syndrome and diabetes, extending lifespan,

Getting Started With Intermittent Fasting

Following this diet plan is super simple. All you have to do is choose a period of time during the day that you will fast. This should be between 16-20 hours.

The longer you fast each day, the better. Dont worry about calorie restriction or measuring carbohydrates. Just focus on going about your day until its time to eat.

Its best to choose a set period of time to conduct your fast. I like to fast from 8 PM to 4 PM the following afternoon. Ill then have my first meal of the day and a snack or two a few hours later. Once 8 oclock rolls around, its back to fasting.

My experience with intermittent fasting is that its best to start with a 16 hour fast for the first 1-2 weeks. Once you are comfortable with this schedule, you can increase the amount of time you spend fasting. Do this by adding 30 minutes to each fast until you get to where you are fasting for 20 hours at a time.

You dont have to fast every day in the beginning either. You may be more comfortable breaking in slowly with 2 or 3 days per week, or trying alternate day fasting. Add additional days of intermittent fasting as you become more comfortable with this style of eating.

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Fasting Can Reduce Calories Without Restricting Food Groups

Regardless of the style of fasting, this most recent study suggests that fasting works to facilitate weight loss simply by reducing calorie intake.

During the eating windows, participants were allowed to eat as much of any food they chose. They had to stick to only water and other zero-calorie beverage during their fasting period.

Researchers estimated that both fasting groups ate about 550 fewer calories each day as a result of fasting. Again, the two-hour longer fasting period did not appear to make a significant difference.

Participants did report some initial side effects of fasting such as fatigue, headaches, and dizziness, but those dissipated after three weeks, indicating it can take a little time for the body to adjust to a new fasting diet.

The fasting groups also showed improvements in their insulin resistance and oxidative stress after the 10 weeks more promising evidence that fasting could improve overall metabolic health and even resistance to chronic disease.

Read more:

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.

Read Also: Can You Do Keto And Intermittent Fasting Together