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.
What Is A Whole Food Diet
In other words, it involves a lot of cooking because whole foods do not involve anything processed. That means no premade sauces, dips, or convenience foods like chocolate bars, sweets, or ready-meals. It also includes things like tinned vegetables and white bread.
Why? Processed and convenience foods are often high in salt, saturated fat, and additives in comparison to anything homemade. Because of this, their toll on your overall health is higher.
Figure Out Caloric Needs
There are no dietary restrictions when fasting, but this does not mean calories do not count.
People who are looking to lose weight need to create a calorie deficit for themselves this means that they consume less energy than they use. People who are looking to gain weight need to consume more calories than they use.
There are many tools available to help a person work out their caloric needs and determine how many calories they need to consume each day to either gain or lose weight. A person could also speak to their healthcare provider or dietitian for guidance on how many calories they need.
A person interested in losing or gaining weight may find it helps to plan what they are going to eat during the day or week.
Meal planning does not need to be overly restrictive. It considers calorie intake and incorporating proper nutrients into the diet.
Meal planning offers many benefits, such as helping a person stick to their calorie count, and ensuring they have the necessary food on hand for cooking recipes, quick meals, and snacks.
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Intermittent Fasting For Rapid Weight Loss
Intermittent Fasting for Rapid Weight Loss
How does intermittent fasting make you lose weight?
When you fast, you consume fewer calories than you normally do or no calories at all. As with the weight-loss basics go, the fewer calories you consume, the more weight you lose.
Intermittent fasting simply helps reduce your overall calorie intake. And this reduction in calorie intake is essentially what causes you to lose weight on IF.
But thats not all.
Fasting also causes several changes in the way your body stores and burns fat.
One is insulin.
Insulin is a hormone that converts your glucose, sugar into energy for fuel. Its a driver of your fat storage and its levels rise when you eat and decrease when you fast.
In short, fasting may drive fat loss, prevent additional fat storage, and result in weight loss.
How Long Does Intermittent Fasting Take To Work
Updated on Medically reviewed byKimberly Langdon, MD
Picture this, you are new to intermittent fasting. Each day you climb the scale, looking for a difference in your body weight, yet the figures remain relatively the same.
Now, you are probably worrying. You might be wondering if you are doing it right. Knowing how soon to expect results with intermittent fasting might help you become more patient with this diet.
So, how long does it take?
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Why Am I Gaining Weight On Intermittent Fasting
Moreover, fasting causes the body to enter into a self preservation mode, altering your metabolism to conserve energy when caloric intake is severely restricted. Consequently, when you return to normal eating patterns the body begins stockpiling energy, resulting in rapid weight re- gain says Dr.
Can I Exercise During Fasting
Yes. You can continue all your usual activities, including exercise, while fasting.37 You do not need to eat before exercising to provide energy.38 Instead, your body can burn stored energy for fuel.
However, for long-duration aerobic exercise, eating before exercise may increase performance.39 Its also important to drink fluids and replenish sodium around exercise when fasting. This is good to know if youre competing. Learn more
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Common Obstacles To Eating A Healthier Diet
Varady dabbles with intermittent fasting herself, typically for a few weeks after the holidays to lose a few pounds. The 16:8 plan is less intense than the other plans, but if she wants a more rapid weight loss, shell opt for alternate day fasting.
The first five fast days are pretty tricky, but once your body gets adjusted to that kind of up-down pattern of eating, it actually gets really easy, Varady told TODAY.
So how do you boost your chances of intermittent fasting success?
Best Hacks For Sticking With A Whole Food Diet
Here are some tips to help you stick with a whole food diet and develop this lifestyle.
1. Practice Batch Cooking
Especially in the beginning, if youve been used to eating more convenience-based or packaged foods, youre likely to feel like you spend the majority of your life in the kitchen. So, Id suggest getting your cookbooks out and planning around five things to make per week. If you make double, or even triple portions depending on your household, youll have enough quantity to last several meals.
For example, his could be homemade granola. Make it once, and thats breakfast sorted for a week. Whole food diet ingredients like oats, quinoa, buckwheat, nuts, and seeds are all delicious, and great nutritional resources to keep you feeling full until lunchtime.
I also love to make big stews, sauces, and curries that can happily be reheated and added throughout the course of a few days.
2. Make Your Own Convenience Foods
Sticking to a new way of eating can be really difficult, especially for your willpower. So, its very important to make it as easy as possible for yourself.
Pre-chop. Pre-chop. Pre-chop.
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How Many Days Should You Do I/f
There are no set days as to the number of days you should do intermittent fasting.
As far as I know, a zero diet cant be prolonged for more than 40 days. But intermittent fasting can last longer because there will be few days in the week where you will be eating.
So, that is totally dependent on you and to what extent are you seeing results and how well are you feeling about it.
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How Do I Manage Hunger
The most important thing to realize is that hunger usually passes like a wave. Many people worry that hunger during intermittent fasting will continue to build until it is intolerable, but this does not normally happen.46 Instead, hunger comes in a wave. If you simply ignore it and drink a cup of tea or coffee, it will often pass.47
During extended fasts, hunger will often increase into the second day. After that, it gradually recedes, and many people report a complete loss of hunger sensation by day 3 or 4.48 Your body is now being powered by fat. In essence, your body is eating its own fat for breakfast, lunch and dinner and therefore is no longer hungry. Learn more
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Are There Health Benefits From Intermittent Fasting
Intermittent fasting can teach us some important lessons when it comes to crafting intentional eating patterns and building healthy eating habits like:
- Reducing your consumption of sugars and refined grains
- Eliminating mindless snacking during the day and before bed
- Avoiding making unwanted food choices and planning a healthy diet
Along with building healthy habits, some studies suggest that adopting this practice may help with weight loss, improve memory and mental performance, cardiovascular health, type 2 diabetes, and the effectiveness of cancer treatments .
Is it Safe?
Fasting may not be appropriate for individuals with type 1 diabetes, pregnant and breastfeeding women, elderly individuals with eating disorders, and those who need regular food intake to take medications .
If you have a medical condition, talk to your doctor to make sure it’s safe to try intermittent fasting as long periods of fasting can lower your blood sugar levels and leave you feeling lightheaded, dizzy, with headaches and/or nausea.
Stoking The Fire For Long
Weight loss is a top priority health goal for many of us. While intermittent fasting or nutrient restriction is often an effective way of achieving weight loss, there are other lifestyle factors that are key to maintaining your metabolic health long-term. These include things like exercise, adequate sleep and stress management.
You can help your body accelerate and maintain weight loss and your broader health with the following lifestyle interventions that complement fasting.
1. Eat more fruits and vegetables.
2. Exercise. While exercise is often not in and of itself a sufficient intervention for achieving weight loss, it health impacts go far beyond weight. Physical activity and structured exercise can help you maintain a healthy weight and prevent metabolic diseases such as obesity and diabetes. Exercise preserves your bone strength and cognitive function as you age. It also makes your body and brain better able to handle stress with adaptation responses such as increased production of antioxidants and anti-inflammatory factors. You can effectively improve your heart health and prevent chronic diseases including obesity with 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity. National recommendations for physical activity also include two days per week muscle-strengthening activity.
3. Maintain a balanced diet.
4. Avoid added sugars. and other simple carbohydrates
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Level Of Effort: Hard
Limitations: Its not easy to skip most of your calories a few days a week and rely mostly on water, coffee, and tea to keep you feeling full. Youll need a balanced meal plan to eat in moderation on your so-called “feast” days, despite their name. You can indulge in a treat occasionally, but that’s about it if you want to see results.
Cooking and shopping: You can continue your regular cooking and shopping, as long as you stick to mostly healthy foods.
Packaged food and meals? No.
In-person meetings: No.
Exercise: How much you exercise is up to you. But obviously, youre not going to have a lot of energy for that on your fasting days. The creators of the Every Other Day diet studied people doing cardiovascular exercise while on the alternate-day fasting plan and found that they were able to maintain muscle mass while fasting.
Be Smart During Your Eating Window
When you start fasting, its easy to just focus on the not-eating part and trick yourself into thinking you can eat anything during your eating window. But if you want to jump-start fat loss, your meals should still be nutritious and healthy. Think no refined carbs, sugar, or processed food. Sticking to a healthy diet is also going to help make the fasting experience easier for your body.
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What To Eat During Intermittent Fasting
Intermittent fasting is an eating pattern and not a diet plan. You may feel confused about what to eat while intermittent fasting. Although it is all about time intervals, eating healthy foods can make it more powerful.
Here is the intermittent fasting food list that can help you plan a balanced diet:
So If Im *not* Losing Weight With If Whats The Problem
There could be a few reasons. Here are 12 intermittent fasting mistakes that you might be making, and how to fix them.
1. Youre eating too much during your eating window.
As mentioned, in general, Weight loss essentially boils down to calories in versus calories out, reminds Martin. If you end up consuming the same number of calories during your eating windows as before you started intermittent fasting, then you wont lose weight.
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In other words, if you just pack all of the calories you’d normally eat into your eating window, you’re not really changing your diet at all.
How to fix it: Try a calorie-counting app. “Although I dont typically recommend calorie counting, it may help to track your caloric intake for a few days using a calorie-tracking app,” says Martin. “These apps will usually tell you the approximate daily calorie amount you need to be at in order to lose weight. Although these estimations are usually off, they can be used as a good starting point.” The app can also reveal meals or specific foods that have more calories than you’d expect, and you can adjust your diet accordingly.
2. You are not consuming enough calories on non-fasting days.
When you dont consume an adequate amount of calories on non-fasting days, your body may conserve the energy you consume, rather than burning it, says Smith.
3. Youre eating less-nutritious foods.
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How Do Fasting Diets Work To Help Rev Weight Loss
The idea behind intermittent fasting is that it increases your metabolic rate, which helps you burn more calories. And by restricting the time periods during the day when you eat, you take in fewer calories each day.
Going into diet change, I knew there was only early evidence that fasting can lead to temporary weight loss, and that more research is needed especially on the potential long-term health effects of this diet. As it stands, experts warn that fasting may not be safe, or smart, for everyone. Fasting is not recommended for some groups, such as pregnant or lactating women, some people with diabetes, people dealing with eating disorders or issues such as low blood sugar, according to the Mayo Clinic. Thats why experts stress that its important to consult your healthcare team before trying any type of fast.
Despite the lack of comprehensive research on intermittent fasting, this eating style has helped me lose weight, regain my energy, and become more mindful about my eating choices.
Tips To Make Intermittent Fasting Easier
1. Drink Plenty of Water
Squeeze a little lemon or lime juice into your water to help get rid of any cravings you experience. You can also drink coffee, tea, or other calorie-free beverages. After a few weeks, you will find that intermittent fasting keeps you from craving sugar entirely.
2. Take in Caffeine in the Morning and Early Afternoon
The caffeine in coffee and tea may actually make intermittent fasting weight loss a little easier since its good for curbing your appetite. Be careful not to overindulge, as this may lead to you feeling a little too wired. I also recommend these natural energy boosting tips to keep you going during the day.
3. Avoid Artificially Flavored Drinks
One type of calorie-free drink that should be avoided are diet sodas and other beverages that use artificial sweeteners like Splenda and Sweet & Low. Studies show that the can actually stimulate your appetite like a drink that contains sugar and causes you to overeat.
4. Dont Gorge at Your First Meal
The first meal after your fast should be the amount of food you typically eat. Binging will only make you feel awful and diminish the benefits you get from the fast.
To avoid this, try creating meal plans, at least for the first few weeks. This will help you get into the rhythm of eating regularly portioned meals during your eating window.
5. Minimize Processed Carbohydrates and Sugars
You can find some carb sources that will aid your weight loss journey here.
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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.
Dont Compare Yourself To What Others Are Doing
Kayla G., a 33-year-old registered dietitian, has been doing intermittent fasting for more than a year and says shes a huge fan of the eating plan. Intermittent fasting has allowed me to lose that stubborn last five pounds and, more importantly, maintain it, she says.
She usually stops her fast between 12 and 1 p.m. and finishes her last meal between 6 and 8 p.m. My best advice would be, Dont compare yourself to what others are doing, she says. Find a regimen that works best for you.
Everyone has a different metabolism and goals, Kayla points out, adding, Don’t be afraid to use trial and error to see what works best for you and your body.
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