Interested to see the results of Intermittent Fasting after just one month?
Intermittent Fasting is one of the biggest weight loss and fat loss trends over the past few years. It’s as simple as it gets when it comes to dieting to lose weight.
You simply don’t eat anything for a period of time then follow that up with a shorter feeding window. You’ll not only be automatically cutting out how many calories you eat during this fasting period but you’ll also be improving weight loss hormones.
Your body will improve insulin sensitivity as well as blood sugar control (1,2). Both of these are an underlying cause of weight gain in the first place (3). Plus your body will naturally release other fat-burning hormones such as human growth hormone and norepinephrine (4,5).
Losing weight can be hard especially if you’re not already used to dieting. But using a simple strategy such as Intermittent Fasting for weight loss can give you added benefits than typical diets (6,7).
Here you’ll discover the results you can get from using Intermittent Fasting for 1 month when you’re doing it right.
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 (CDC) says you can only really lose 1-2 pounds a week (8). 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 it’ll feel less restrictive to use Intermittent Fasting compared to calorie counting since you can still eat outside your fasting window.
The first week you’re using Intermittent Fasting you’ll 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 you’ll feel better mentally and have decreased brain fog after a few days of Intermittent Fasting. You’ll 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 it’s finished no matter what.
Intermittent Fasting 16/8 for One Month
My favorite method of Intermittent Fasting is using the 16/8 principle. This means you’re going to fast for 16 straight hours and then follow that up with an 8-hour feeding window.
It’s great to start your Intermittent Fasting journey using the 16/8 method because it’s going to be much more sustainable to complete over your first month. Many people who try to do more than end up burning out quickly and give in to the hunger pains that can come with fasting.
16/8 Intermittent Fasting works great too because you can still eat dinner. One of the biggest problems people have found with Intermittent Fasting is it’s hard to skip dinner at night. Most people like having dinner with their family or friends and enjoy relaxing with a meal after a long day.
So using the 16/8 method of Intermittent Fasting will allow you to still eat dinner so that means you’re going to skip breakfast the next day. This is going to be much easier on your lifestyle as most people are busy in the mornings. Work, school, kids, etc. will keep most people busy in the morning so skipping breakfast isn’t that big of a deal.
Just make sure you provide your body with nutrients during your fast such as ketones from Keto Elevate, lots of water, black coffee, green tea, and even some zero-calorie sparkling waters. These will help to curb some of the “hunger pains” that can come with fasting especially if you aren’t already used to it.
Now let’s get into the results after using this Intermittent Fasting method after just one month.
Female Intermittent Fasting Results After 1 Month
First off I’ve 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. I’m not sure the physiological reasons for this but women just tend to lose a little less than men. But that doesn’t make it any less effective for them.
Women tend to lose about 10-15 pounds in their first month using Intermittent Fasting.
If you’re a woman then you’ll 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 you’ll 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 you’re 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 body’s 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.
Males Intermittent Fasting Results After 1 Month
I’ve noticed with men who use Intermittent Fasting for 30 days end up losing a little more weight than women. Of course, this is going to depend on how much weight they have to lose in the first place.
Most men result in losing 10-20+ pounds of weight and excess fat after their first month of Intermittent Fasting.
If you’re watching your carb intake and keep track of your calories then your weight loss will most likely be on the farther end of the scale. Many men who use Intermittent Fasting says it helped to change their life for the better.
If you’re a man then you’ll also notice less belly bloat and it’ll help to flatten out your belly in a few weeks. But make sure you also cut back on your alcohol consumption during your first month of fasting to maximize your results.
Just by cutting out breakfast you’ll be able to lose much more weight than you would “counting calories” throughout the day. But some men do find the hunger hard to fight off during their fasting window. This can be eased by drinking more water, a greens supplement, black coffee, and green tea.
Intermittent Fasting Results After 3 Months
Now if you’ve been fasting for a month or more but haven’t seen any results then you’re most likely eating too much during your feeding window. Start tracking your calories and carbs in combination with Intermittent Fasting. This will help you break through your weight loss plateau.
In your first 3 months of Intermittent Fasting, you’ll be able to drop 30+ pounds depending on how much weight you have to lose. Now I’ll be totally honest it seems like a lot of people throw in the towel with Intermittent Fasting. This is because they don’t like being hungry in the mornings. But just make sure you stick to your schedule and consume some of the hunger-fighting drinks I listed above.
Over the next 3 months, your body will become more adapted to fasting for 16+ hours a day. Plus your stomach will begin shrinking, even more, making it much easier to get through your fasting period. But to be honest there are some days when you’re going to feel hungry during your fast but “bucking up” during this time is going to be very important.
How much weight can you lose in a month with intermittent fasting?
This is going to depend on your gender and how much weight you have to lose to begin with. Women tend to lose 10-15 pounds in their first month of Intermittent Fasting. While men average around 10-20+ pounds of weight loss during their first month. All is going to depend on how well you stick to your Intermittent Fasting schedule during the first month as well as what you’re eating the rest of the time. Make sure you stick to my Food List Cheat Sheet recommended foods during your feeding window.
What is the best schedule for Intermittent Fasting?
I’ve found that the 16/8 Intermittent Fasting schedule works best for most people. It’ll be the most sustainable long term and it’ll give you the best results for the shortest time frame for fasting. From there you can also work up to an 18/6 fasting schedule or even a fasting every other day diet. If you’re having trouble starting with a 16/8 Intermittent Fasting schedule then try going 12-13 hours your first week and then adding an hour every week until you get to 16 straight hours of fasting.
The Last Word
For many people, Intermittent Fasting is a life-changing style of dieting that helps them lose much more weight than typical calorie restriction diets. It goes back to our caveman ancestors who weren’t able to eat at all times during the day so our bodies responded by burning off stored fat for fuel.
So calling Intermittent Fasting a “diet” isn’t very fair at all since it’s the way our bodies responded to life throughout thousands of years of survival. Using Intermittent Fasting to lose weight is a great way to tap into your genetic survival instincts to burn off more fat faster.
You’ll get some impressive results after just one month of Intermittent Fasting. The results will be better than the old school outdated method of calorie restriction. You’ll lose more weight, feel better, think clearer and have more energy in your first month of Intermittent Fasting than any other diet you’ve gone on before.
Josh Schlottman, CSCS CPT
Josh holds a Bachelor’s degree in Exercise Physiology and Nutrition Science. He’s a Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association and he’s a Certified Personal Trainer (CPT) by American Council on Exercise. He’s worked as a Strength and Conditioning Coach at the high school and college levels. He has over 15 years of experience as a personal trainer and nutrition coach. He is also the author of The Flat Belly Formula. He strives to bring inspiration and results for people to live healthier lives through smart diet and exercise.
How to Get Rid of Lower Belly Fat (Fast and Naturally)Intermittent Fasting for Women Over 50 (Does It Work?)
How much weight can I lose in one month with 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 is the result of intermittent fasting for 1 month? ›
Women doing intermittent fasting mostly lose up to 7 pounds (3.2 kg) weight while more than half of men reach 7-13 pounds (3.2-6 kg) weight loss during the first month. 13% of men even report 20 lbs (9 kg) or higher weight loss in their first intermittent fasting month.How long did it take you to see results from intermittent fasting? ›
If you're using intermittent fasting to improve your gut health and symptoms, you may notice benefits after just a few days. For weight loss and improved metabolic health, it could take a month.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 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.How long does it take for 16 8 intermittent fasting to work? ›
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.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.”
If your schedule doesn't allow you to break your fast, then perhaps intermittent fasting isn't right for you. One study showed that people who fasted six days per week were less likely to see weight loss benefits than those who only fasted three days per week.How long does it take to lose 60 pounds with intermittent fasting? ›
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 long does it take to lose 5 pounds with intermittent fasting? ›
After 1 week, reduced sugar cravings and more regular bowel movements. Weight loss results also vary, but AEN peeps have reported a range of 1-5 pounds of weight loss within just the first week of the Complete Intermittent Fasting Program.
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.
Restricting daily food intake to a particular time window may cause increased food intake and weight gain, as well as short-term hunger and weakness. Older animal studies indicate that intermittent fasting may interfere with fertility.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.Do you eventually stop losing weight with intermittent fasting? ›
It happens with a lot many people who try IF, they start to see fat loss but ultimately, over weeks, hit a plateau.Should 16 8 intermittent fasting be done daily? ›
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.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.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.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 much weight can I lose in 30 days? ›
On average, a person can lose anywhere from 4 to 8 pounds in 30 days. This is in line with the CDC guidelines that suggest that a gradual and steady loss of 1 to 2 pounds a week is what is best and sustainable for long-term weight loss (11).
How much can I lose as intermittent fasting in 2 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.  There was much variability in the studies, ranging in size from 4 to 334 subjects, and followed from 2 to 104 weeks.How long does it take to lose a pound with intermittent fasting? ›
Adults can lose anywhere between 0.55 to 1.65 pounds per week (or 0.25 to 0.75 kg) while intermittent fasting. That's pretty fast! It's no crash diet, either, and is healthy if complemented with a proper diet, healthy habits, and exercise.Is it OK to do 16 8 fasting every day? ›
You can repeat this cycle as frequently as you'd like — from just once or twice per week to every day, depending on your preference. The popularity of this fasting method has grown widely among those looking to lose weight and burn fat.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).