How Does the Body Change | How Much Weight Loss Should One Expect
Intermittent Fasting Results 1 month in…. you must have probably heard about various health benefits of intermittent fasting. People are losing weight, reducing their waistline in a short period while practising this method of eating. There are many methods of intermittent fasting, but the most common one that is known to show the most results is the 16:8 regime, where you fast for 16 hours and then eat for the next 8 hours.
Today in this article, we will discuss what happens to your body when you fast intermittently. Let us try to understand the intermittent fasting results for 1 month and how your body changes if you have never fasted in your life.
How Does the Body Change from Week 1 to Week 4?
One month of intermittent fasting results can be different for each person, and this can depend on your weight, age, metabolism, gender, and many other factors. Keeping that in mind, here is what happens during your 1 month of intermittent fasting.
1 Week of Intermittent Fasting
The first week is the toughest for most people. You need to give your body time to get accustomed to eating at a specific period. The first week is also when most people feel hungry, weak, and cranky.
However, this is just your body’s way of pushing you back to your eating habits. Your body is accustomed to eating at a specific time, and not having food might make you feel cranky. But this phase gets better when you stick to your intermittent fasting routine.
2 Weeks of Intermittent Fasting
Week 2 is when you get accustomed to the diet, and the body is also adapting to the new eating pattern. This is when you will start seeing the actual results of fasting. You will mainly experience an increase in energy and more productivity.
Also, you will start seeing some weight loss. It could be on the scale or in terms of how your clothes fit you. Depending on how much workout a person has incorporated into their day-to-day life, the weight loss can be anywhere between 0.5 kg to 1 kg per week.
However, weight loss can be different for you, and it depends on a lot of factors, such as the type of food you consume and the amount of exercise you have included every day.
3 Weeks of Intermittent Fasting
When week three rolls around, you will ultimately get over your hunger pangs. You will start experiencing increased energy levels and a constant drop in weight. By the end of week 4, people lose around 1 kg to 5 kg weight in most cases.
Though most people have seen weight reduction as one of the most common intermittent fasting 1-month results, not everyone experiences such drastic weight loss. It is essential to understand that someone who is obese will lose much more weight with the same amount of food and the same amount of exercise than someone who is at a healthy weight or just slightly overweight.
How Much Weight Loss Should One Expect? Intermittent Fasting Results 1 month progress
If done correctly, the intermittent fasting of 16:8 type can help you lose up to 2-6 kgs within a month and maintain it. In addition to this, you will also likely experience high energy levels and better brain function. But fasting for one month will only be good if you do it properly. During intermittent fasting, it is essential to make healthy food choices and stay active.
So, how do you do intermittent fasting right so that you can shed those extra kgs off your body? Well, here are some essential things that you should keep in mind while intermittent fasting:
1. Make Healthy Food Choices
Intermittent fasting will not show any results within a month if you eat junk food during your eating window. Although intermittent fasting does not tell you what to eat, eating calories over your daily budget will not lead to weight loss; instead, it might result in weight gain.
So, healthy food choices such as complex carbohydrates, lean proteins, healthy fats, two servings of fruits and vegetables, and a low sugar diet are appropriate for losing weight. Eating balanced meals with proteins, carbohydrates, and fats will help you stay fuller for an extended period and help you avoid any unnecessary binge eating.
Need help with your fasting meal plans? Check out the 21-Day Intermittent Fasting Meal Plan, where you will get customized meal plans, healthy and tasty recipes, and much more.
2. Have an Exercise Regime
Some people cannot lose weight just with intermittent fasting. It is beneficial to add some cardio workouts to your daily routine in such times. Just 30 minutes of moderate to high-intensity exercise five days a week will help you see the fasting for a month results faster.
3. Drink Enough Water
Staying hydrated is essential, and hence make sure you have an adequate amount of water throughout the day. The best way to keep the hunger at bay is to include beverages in your diet during the fasting period, such as unsweetened tea, black coffee, lemon water, and much more. Having ten glasses of water is essential for adults.
To know more on staying hydrated, read What Can You Drink During Intermittent Fasting?.
4. Sleep and Rest
Sleep is the time when your body restores itself. Hence, sleep at least 7-8 hours a day so that you can see the best weight loss results through intermittent fasting.
5. Do not Under-eat
As opposed to overeating during the fasting period, there is also a concern of undereating. Some people cannot fit their entire calorie requirement into the 6-hour window and then end up eating less than what their body needs. This way, you surely will experience rapid weight loss; however, this is unhealthy, and you should know that once you start eating regularly, you will experience weight gain.
Two factors determine whether you are healthily losing weight or not:
- You are losing weight at a pace of 0.5 to 1kg per week
- You are losing over 1 kg per week; however, you are eating enough to meet your required dietary allowance
Any rapid and substantial weight loss along with under-eating can also cause a variety of nutritional deficiencies in the body and hormonal imbalances in women.
6. Understand Your Body Needs
We know that intermittent fasting has a lot of health benefits, but there are a few people who do not go well with intermittent fasting. So, if, after one month of intermittent fasting, you do not feel better and are still cranky and hungry throughout the day, you need to reassess your habits. You can either start fasting for shorter durations or just limit your mealtime, depending on your comfort levels.
To know more on how to achieve weight loss through intermittent fasting, read – Intermittent Fasting For Weight Loss: 7 Tips For Best Results.
To Sum Up – Intermittent Fasting Results 1 month
Intermittent fasting is an excellent way to lose weight, and people experience about 2-5 kg weight loss in 1 month. However, weight loss also depends on a variety of other factors. Apart from weight loss, if you experience a rise in energy levels, more productivity, and better mental health, you should also consider intermittent fasting a success.
However, consult your dietitian or doctor before starting intermittent fasting if you suffer from any chronic health condition. Can you have success with Intermittent Fasting Results 1 month in, absolutely!
How much weight can I lose in 1 month by intermittent fasting? ›
This is how much weight you can lose with intermittent fasting. In doing the fast correctly and ensuring that it is aligning with your mind, body and soul–you can expect a good weight loss of anywhere between 2 to 6 kgs a month with excellent inch loss and increase in energy levels and brain function.What are the results after 1 month of intermittent fasting? ›
Turns out over half (58%) of intermittent fasting beginners lost around at least 8 pounds (3.6 kg) after 1 month of intermittent fasting and 30% reached at least 12 pounds (5.4 kg) weight loss.How much weight can you lose in 4 weeks with intermittent fasting? ›
Another study found that participants consumed 35% fewer calories and lost an average of 7.7 pounds (3.5 kg) after alternating between 36 hours of fasting and 12 hours of unlimited eating over 4 weeks (12). If you really want to maximize weight loss, adding an exercise regime to your life can help.How long after starting intermittent fasting will I see results? ›
You might begin to first notice a difference in your body about 10 days after you begin intermittent fasting. It could take between 2-10 weeks for you to lose significant weight. You might lose up to a pound each week. Usually, the first sign you will notice that your intermittent fasting is working is less bloating.How long does it take to lose 20 pounds with intermittent fasting? ›
5:2 Intermittent Fasting. Weight loss studies surrounding intermittent fasting have typically investigated the 5:2 diet or alternate-day fasting interventions lasting three to six months. The research revealed that it takes four to six months to lose 20 pounds with no change in diet.Why am I not losing weight on 16 8 fasting? ›
You're eating too much during your eating window.
“If you end up consuming the same number of calories (or more) during your eating windows as before you started intermittent fasting, then you won't lose weight.”
After the first week of intermittent fasting, you'll probably notice less bloating and a tighter, slimmer look and feel to your midsection. Some people will enjoy some weight loss by week two, but don't be discouraged if your weight scale hasn't budged. Continue for another 4-6 weeks, and you should see changes.How long does it take to see results from 16 8 intermittent fasting? ›
That's how long it takes your body to switch from using glucose for energy to using fat for energy. Additionally, it will take your body a while to get used to this new eating schedule. So don't expect results right away. You may need to wait between 2 and 4 weeks to see or feel any results.How do I know if intermittent fasting is working? ›
- #1 You're Not Hungry. ...
- #2 Body Fat % Is Going Down. ...
- #3 Improved Bloating/Bowel Movements. ...
- #4 Increased Energy Levels. ...
- #5 Decreased Sugar Cravings.
In total, I lost about 60 pounds in 24 weeks. I feel amazing; I find it so much easier to move and run around and play with my kid.
How much weight will I lose if I do intermittent fasting for 3 months? ›
The Research So Far. A systematic review of 40 studies found that intermittent fasting was effective for weight loss, with a typical loss of 7-11 pounds over 10 weeks.How long to lose stubborn belly fat with intermittent fasting? ›
Try intermittent fasting
Another consists of fasting every day for 16 hours and eating all your food within an 8-hour period. In a review of studies on intermittent fasting and alternate-day fasting, people experienced a 4–7% decrease in abdominal fat within 6–24 weeks (70).
Fat burning typically begins after approximately 12 hours of fasting and escalates between 16 and 24 hours of fasting.How long does it take to see results from 12 12 intermittent fasting? ›
According to experts, 12 hour intermittent fasting results can be visible after at least ten weeks of following the routine. The average weight loss within this period is between 7 and 10 pounds. Note that each person has a different metabolism.How long to lose 30 lbs intermittent fasting? ›
People who do alternate-day fasting usually lose about 10 to 30 pounds over a three-to-six-month period, says Varady.Does your stomach shrink when intermittent fasting? ›
For example, not eating won't cause your stomach to shrink over time. And eating small amounts of food won't “shrink your stomach” either. The only way you can physically and permanently reduce your stomach's size is to have surgery.Can you lose weight on a 16 8 fast? ›
16:8 intermittent fasting is a popular form of intermittent fasting. Potential benefits include weight loss, fat loss, and a reduction in the risk of some diseases. This diet plan may also be easier to follow than other types of fasting.Can I have a cheat day on 16 8 intermittent fasting? ›
So, can you have a cheat day while intermittent fasting? Yes, absolutely. An occasional cheat day will not hinder your weight-loss progress if you do it right. In fact, it's scientifically proven that intentional cheat days can even enhance your metabolism .Can you do 16 8 fasting every day? ›
You can pick a daily approach, which restricts daily eating to one six- to eight-hour period each day. For instance, you may choose to try 16/8 fasting: eating for eight hours and fasting for 16. Williams is a fan of the daily regimen: She says most people find it easy to stick with this pattern over the long term.Why am I gaining weight on 18 6 intermittent fasting? ›
You're Not Eating Enough Protein
If you don't, you'll end up feeling hungry, which can result in you eating more. Langevin said, "The basic idea is that IF is a tool, but if you're not paying attention to calorie intake, or a balanced intake during your eating window, that can backfire," and result in weight gain.
What happens to your body when you intermittent fast for 16 hours? ›
If you don't eat for 10–16 hours, your body will go to its fat stores for energy, and fatty acids called ketones will be released into the bloodstream. This has been shown to protect memory and learning functionality, says Mattson, as well as slow disease processes in the brain.How many times a week should you do 16 8 intermittent fasting? ›
How often should you do 16:8 intermittent fasting? You can do anywhere from one day of intermittent 16:8 fasting to seven days a week, because, unlike other intermittent fasting diets, each day of the 16:8 works independently to the rest.Does coffee break a fast? ›
The short answer is yes, you can drink coffee while intermittent fasting. But, this answer comes with a big caveat: You can drink black coffee while intermittent fasting, but coffee drinks with cream, sugar, or other forms of calories technically break your fast.Does 16 8 intermittent fasting work 5 days a week? ›
Intermittent Fasting vs. Unlike the Keto Diet each day of the intermittent fast is independent of the day before or after. This means it can be added once a week, Monday to Friday or even every day. Individuals with a lot of weight to lose can do it 5- 7 days a week.Do you poop a lot during intermittent fasting? ›
Yep, in some cases intermittent fasting can totally throw your bowel movements out of whack. Constipation isn't the only possible side effect of intermittent fasting. Others have also claimed they've experienced the opposite issue, like diarrhea, in some cases. Don't fret if poop probs happen to you, though.How many cheat days can you have on intermittent fasting? ›
Results will vary for everyone, but once weekly is likely ok. If your cheat days become a habit, reassess your fasting schedule, especially if you find it tempting to cheat at the same time each day, or each week.Does intermittent fasting detox the body? ›
Intermittent fasting supports the body's ability to detoxify naturally. If you clean up the products you use, choose detoxifying foods, release your stress, and begin an intermittent fasting routine, you begin to naturally cleanse your body. In addition, the body has another way of detoxifying itself called autophagy.How much weight can you lose on a 16 8 fast? ›
Compared to a group that ate normally, those on the 16:8 diet took in 350 fewer calories per day, lost a modest amount of weight (about 3 percent of their body weight on average), and lowered their blood pressure.How can I lose 20 pounds in a month? ›
- Count calories. ...
- Drink more water. ...
- Increase your protein intake. ...
- Reduce your refined carb consumption. ...
- Start lifting weights. ...
- Eat more fiber. ...
- Follow a sleep schedule. ...
- Set reasonable goals and stay accountable.
Fat burning typically begins after approximately 12 hours of fasting and escalates between 16 and 24 hours of fasting.
Does lemon water break a fast? ›
The truth about lemon water and intermittent fasting
Long story short - the answer to the question “Does lemon water break a fast?” is no, lemon water does not break a fast. Lemon water contains almost no calories and zero sugars, it doesn't raise insulin levels, which means it will not break your fast (1).
16:8 intermittent fasting is a popular form of intermittent fasting. Potential benefits include weight loss, fat loss, and a reduction in the risk of some diseases. This diet plan may also be easier to follow than other types of fasting.Can you realistically lose 20 pounds in a month? ›
While losing 20 pounds in a month is possible, losing weight too quickly often comes with a metabolism that slows down, increased cravings, and risks that include muscle loss, gallstones, increased (or decreased) hormones, and nutritional deficiencies. It's much healthier to lose weight at a sustainable, slow rate.How did Kim Kardashian lose weight? ›
During an interview with Vogue, Kardashian explained, “It was this or nothing. [In the weeks leading up to the Met Gala], I would wear a sauna suit twice a day, run on the treadmill, completely cut out all sugar and all carbs, and just eat the cleanest veggies and protein. I didn't starve myself, but I was so strict.”Can you lose 22 pounds in a month? ›
A month is not enough time to lose so much weight. 20 pounds in a month is a drastic weight loss that can lead to health issues. The healthy amount of weight loss in a month is between 4-8 pounds a month. While this might not sound like much, it boosts your chances of keeping the weight off in the long run.Can I fast from 7pm to 11am? ›
How fasting and eating is divided each day is called an eating schedule. One of the most common, easy-to-follow schedules is 16:8. This means you fast for a 16-hour period of time and eat your daily meals during an 8-hour period of time. For example, you may want to fast from 7 p.m. until 11 a.m. the next day.Should you intermittent fast every day? ›
How Often Should You Use It? In other words - do you need to use Intermittent Fasting every day to reap the benefits? In short, yes and no. By using Intermittent Fasting even a couple of days per week, you're allowing your body to get some amount of gut rest and lower insulin levels in order to achieve your goal.