How Much Weight Can You Lose With Intermittent Fasting – Full Guide

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How Much Weight Can You Lose With Intermittent Fasting - Full Guide

Table of Contents


Our Summary And Answer: How Much Weight Can You Lose With Intermittent Fasting


The best way to fast for weight loss.


 > 16:8 Timed Fasting


 > 20:4 Timed Fasting


 > Alternate Day Fasting


Whether you are looking to break your own personal record or just shed a few pounds before bikini season, following these tips will help get you where you want to be.


Remember, fasting is not a magic pill – it takes hard work and dedication. But if you are willing to put in the effort, fasting can be an incredibly powerful tool for shedding unwanted pounds and improving your overall health. What are you waiting for?


Start fasting today!


How Much Weight Can You Lose With Intermittent Fasting

Diets are like gold dust; you think you’ve got the best one only to then realise you’ve been duped!


Why? Well, they do work initially, but eventually, once the body realises what you are doing to it, the results slow down or in fact reverse!


So how can you “diet” and reach your goal in the most efficient and safest way possible?


Well, if you are anything like me, you will have routinely tried various diets, gym routines, exercises, food types, calorie counting and thousands of other things to try and get back into shape.


Some will have worked and others will have just required too much dedication or restriction. Yep, that’s me and boy do I know that story (and feeling).


But then the diet penny dropped! I came across these fasting shenanigans!


Everyone was talking about it, 5:2, Intermittent fasting, 20:4, OMAD, water fasting – it literally felt like I have fallen into a pool of new diet \ lifestyle changes but without actually knowing (or understanding) which was the right one.


That’s when it hit me! I need information that my brain can understand and I can reason to then put all my effort behind it! That’s where Intermittent fasting came in!


Intermittent fasting is a term that has been gaining popularity in recent years.


But what is intermittent fasting? And more importantly, what are the benefits of intermittent fasting?


In this blog post, I will discuss all of that and more!

Recommended Read: >>> Intermittent Fasting <<<

What Is Intermittent fasting?

Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. During the fasting periods, you consume no or very few calories. This can help you lose weight and body fat.


There are several different intermittent fasting methods, but the most common is the 16/8 method. This involves fasting for 16 hours each day and eating only during an 8-hour window. For example, you may eat from noon to 8 p.m., and fast from 8 p.m. to noon the next day.


Research has shown that intermittent fasting can help you lose weight and body fat. It can also help you maintain muscle mass, improve your insulin sensitivity, and reduce inflammation.


Which Method Of Intermittent Fasting Should I Do?

There are many different intermittent fasting protocols that you can choose from. Some of the most popular ones include 16/8 intermittent fasting, 5:2 intermittent fasting, and Warrior Diet intermittent fasting.


Each of these protocols has its own set of benefits and drawbacks. For example, 16/8 intermittent fasting is a very popular protocol because it is easy to stick to and doesn’t require a lot of planning. However, it may not be as effective for weight loss as some of the other protocols.


5:2 intermittent fasting is a protocol that involves eating normally five days per week and eating very little or no food two days per week. This protocol can be more difficult to stick to than 16/8 intermittent fasting, but it can be more effective for weight loss.


Warrior Diet intermittent fasting is a protocol that involves eating one large meal per day and fasting for the remaining 23 hours. This protocol can be difficult to stick to and may not be as effective for weight loss as some of the other protocols.


So, which intermittent fasting protocol should you choose? The best intermittent fasting protocol for you is the one that you can stick to and that fits your lifestyle. If you are looking for weight loss, then you may want to choose a protocol that is more effective for weight loss, such as 5:2 intermittent fasting or Warrior Diet intermittent fasting.


If you are looking for an intermittent fasting protocol that is easier to stick to, then you may want to choose 16/8 intermittent fasting.



Recommended Read: >>> Does Creatine Expire? Uncovering the Truth Behind Creatine Shelf Life <<<

What Should I Eat During Intermittent fasting ?

If you’re intermittent fasting, there are a few things to consider when it comes to what you eat. First off, you’ll want to make sure you’re getting enough calories and nutrients to support your body. That means eating healthy, balanced meals that include protein, healthy fats, and complex carbohydrates.


You’ll also want to make sure you’re drinking plenty of water and getting enough electrolytes like sodium and potassium. This will help keep your body properly hydrated and functioning during intermittent fasting and promote weight loss.


Finally, remember that intermittent fasting is not a diet; it’s simply a pattern of eating. That means you can still enjoy your favorite foods while intermittent fasting, as long as they fit into your overall calorie intake for the day. So go ahead and enjoy that slice of pizza or piece of cake – just don’t overdo it!


Recommended Read: >>> How Long Does Creatine Stay in Your System? The Ultimate Guide <<<

How Does Intermittent Fasting Cause Weight Loss?

If you’re like most people, intermittent fasting probably sounds like a bit of a fad diet. After all, what could be more “trendy” than depriving yourself of food for prolonged periods of time?


But the truth is that intermittent fasting is much more than just a weight-loss strategy. In fact, it has been used for centuries as a way to improve overall health and well-being.


So, how does intermittent fasting cause weight loss? There are actually a few different mechanisms at play.


First of all, when you fast, your body is forced to break down stored glycogen (a type of sugar) for energy. This process not only burns calories but also helps to regulate blood sugar levels.


In addition, fasting also causes a slight increase in your metabolism. This is because your body has to work harder to process food when you’re not eating it on a regular schedule.


Finally, intermittent fasting can help to reduce inflammation throughout the body. This is important because chronic inflammation is one of the leading causes of weight gain and obesity.


So, as you can see, there are a few different ways that intermittent fasting causes weight loss. But ultimately, it all comes down to the fact that it helps to regulate your hormone levels and metabolism in a way that promotes fat burning and weight loss.


Recommended Read: >>> Dry Fasting vs Water Fasting (Your Complete Guide) <<<

How Does Intermittent Fasting Cause Weight Loss?

There is a lot of interest in intermittent fasting these days, with many people believing that this type of diet can offer a range of health benefits.


So what are the alleged health benefits of fasting diets?


One of the main claims made by proponents of intermittent fasting is that it can help to boost weight loss. And there is some evidence to support this claim.


One study found that intermittent fasting resulted in greater weight loss than regular calorie restriction over a period of eight weeks.


Another study found that intermittent fasting was more effective than continuous calorie restriction at reducing belly fat.


Intermittent fasting may also help to improve insulin sensitivity, which is important for regulating blood sugar levels.


There is also some evidence to suggest that intermittent fasting can help to reduce inflammation and improve heart health (4, 5).


So there are certainly some potential benefits to intermittent fasting. However, it’s important to remember that more research is needed before any definitive conclusions can be made.


If you’re thinking of trying intermittent fasting, be sure to speak to your doctor first to make sure it’s right for you and do let them know you are doing the diet for weight loss.


When To Eat When On An Intermittent Fasting Diet?

When intermittent fasting, there are several different approaches that you can take in terms of when to eat. Some people prefer to fast for a certain number of hours each day, while others may only fast for certain days of the week.


If you are new to intermittent fasting, it is generally recommended that you start with a shorter fasting period and gradually increase the amount of time you are fasting. For example, you may start by fasting for 12 hours per day and then eventually work up to 16 hours per day.


It is also important to consider what type of foods you will be eating during your eating periods. While intermittent fasting can help you lose weight, it is still important to focus on eating healthy, whole foods. Avoid processed foods and sugary snacks during your eating periods, and focus on consuming plenty of lean protein, fruits, vegetables, and healthy fats.


Intermittent fasting is a great way to lose weight and improve your overall health. By following these tips, you can make sure that you are getting the most out of your intermittent fasting diet.

What Results Can I Expect From My Intermittent Fasting Diet?

You can expect to lose weight ranging anything from 2lbs to 5lbs per week.


How much weight you lose depends on your current body weight, fat %, lifestyle, diet and general activity. Ensuring that you keep to the fasting phases and then healthy eating is key.


Anything more than this amount of weight loss is not good for the body; but do expect to lose more in the initial weeks if you are starting at a higher weight.

Which Intermittent Fasting Should You Select?

This boils down to which you are comfortable. Many people start with the 16:8 whereby you will fast (excluding water) for 16 full hours and then eat in the 8 hour period.


Many people continue with this protocol for 4 weeks and then switch to 20:4 whereby you then fast for 20 hours and then eat in a 4-hour window.


Finally, those that are comfortable with the fasting protocol then switch to alternate-day fasting. This is where you eat sensibly one day and fast the next day and repeat till you get to your desired body weight

How Many Calories Should I Eat ?

Your weight loss journey with fasting needs to be balanced with the right number of calories consumed. You need to have fewer calories in a 24 hour window then you expend. This will then enable your body to burn fat as the calories you eat in the eating window will be less.


The fasting window allows your body to tap into its fat stores and that’s what begins burning fat. The goal is always to promote fat burning but also ensuring that you are following a balanced diet.


As a guide, you should aim to eat between 5oo and 7oo calories below your BMR. To find out your BMR please click her


How Much Weight Can You Lose With Intermittent Fasting - Full Guide

Frequently Asked Questions About How Much Weight Can You Lose With Intermittent Fasting - Full Guide

Does Intermittent fasting affect blood pressure?

Prolonged intermittent fasting has been shown to reduce the pressure in people which can be a good thing if you suffer from high blood pressure. But as always, never start a diet of this kind without speaking to your Doctor.

How Intermittent Fasting results can I expect?

Intermittent fasting works and it is a powerful method of fasting for weight loss. Fat loss from IF can range from 2lb to 5lbs per week.

Will IF affect my blood sugar?

Yes, IF can reduce blood sugar and that is a positive if you suffer from Diabetes or are Pre Diabetic. But you must ALWAYS consult with your Doctor before doing IF or any similar diet.

Should I eat fewer calories in the eating window?

Your calorie intake has a direct influence on your losing fat. The goal is always to reduce fat mass and also create an environment in maintaining muscle mass. To do this, you need to create a calorie deficit but not make it too restrictive where you are in starvation mode. So 500 to 700 calorie deficit is more than enough.

Can I drink Tea during the eight hours of fasting?

There is mixed data on this, but many do and the odd black coffee will not affect the diet’s results

When Do I Stop the Intermittent Fasting Plan?

If your focus was on losing weight and you are now at a healthy weight that enables you to lead a healthy lifestyle then you are in a good place to then review if you need to continue fasting.

(oh, and do keep in touch and check in with us regularly for more fantastic content. For a complete list of our previous blog posts, please go here)

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