Many believe that intermittent fasting is an effective way to lose weight. Is that true? If yes then, what will be the results if you do 16/8 intermittent fasting for 1 month?
Well, I have also completed 30 days of intermittent fasting. And I want to share my experience with you. For instance, what 16/8 intermittent fasting gives results in 1 month, how does it work, and the results you can expect to see in just one month.
Things that you’ll see in this article,
- What is Intermittent Fasting (IF)?
- Different Intermittent Fasting Patterns
- My 16 8 Intermittent Fasting Result Results in 1 Month
- Intermittent Fasting Benefits
- Frequently asked questions (FAQs)
Contents show
What Is Intermittent Fasting?
Intermittent fasting is a time-restricted fasting pattern in which you need to keep fast for a fixed amount of time and eating for a fixed period of time.
For example, if you’re following a 16:8 IF pattern, you need to keep sixteen hours gap between your first meal and the second meal.
It means if you’re eating your dinner at 8’o clock in the night, then your next meal will be on the next day at 12 noon (midday time). And between those hours you can sleep, drink light fruit juice and water but you must avoid food.
Intermittent Fasting Patterns
Intermittent fasting has different patterns that you can follow, such as 12/12, 14/10, 16/8, 15/9, and 18/6. These are just examples. The IF approach completely depends upon you and your lifestyle.
You can choose whatever pattern you like. For instance, if you’re choosing 12:12, that means you should eat food during a 12-hour window and completely avoid it for the remaining 12 hours.
You can follow this pattern between 7 pm to 7 am (Dinner at 7 in the evening and breakfast at 7 in the morning) or 8 am to 8 pm means breakfast at 8 in the morning and the next meal at 8 in the night/evening.
My Intermittent Fasting Experience
Here I’m going to share my own experience of how I feel and what changes occurred in me after 4 weeks of intermittent fasting.
Being a Muslim I have the advantage to follow the fast. As you all know, It is compulsory for every Muslim to keep fast for the 30 days in the month of the holyRamadanto celebrate the first revelation of the holy book Quran toprophet Muhammad(PBUH).
What Pattern did I follow For 1 Month of Intermittent Fasting?
I fast every day from dawn to sunset in the month of Ramadan. It means I fast for approximately 15 to 16 hours between 3 am to 7 pm or 3:30 am to 6:30 pm. So I would say I follow the 15/9 or 16/8 approach.
It was completely restricted fast meaning. Meaning you can neither consume food nor drink water throughout the entire fasting period.
What did I Consume In The 30 Days Of Fasting Period?
I usually eat fruit, such as dates, watermelon, papaya, banana, guava, apples, pineapples, and some different fruits on different days as well as cucumber, tomato, carrots, onion, lemon, lettuce in the salad.
In fluids, I drink glucose water and some energy drink to keep myself hydrated and energetic after the fasting window.
I usually took my dinner at 10, in the month of fasting. And eat rice, vegetables, chicken, beans, eggs, cheese, and some different foods on different days.
In the Seher time which means before 3:30 in the late night, I eat oats, peanut butter, bread, eggs, milk, and banana depending on my mood and hunger.
I followed this diet according to my health and needs. But, the diet and time pattern depends on person to person.
Here’s My 1 Month Intermittent Fasting Result (2019)
First of all, you want to know, did I lose weight or not, right? So yes, I lost 3 kg (6.6 lbs) in 30 days of fasting. And without putting any effort.
I was 64 kg (141 lbs) at the beginning of the fasting month, and now I lost 3 kg which means my weight reduced to 61.
I did not even exercise during the fasting month. Each day, I was in a calorie deficit, and that’s the reason I lost weight.
So if your aim is weight loss, you should definitely adopt intermittent fasting as a habit.
Not only I lose weight but also feel fresh and active after the fast. However, sometimes I felt a bit lazy during the fasting window because if you don’t eat & drink anything not even a drop of water for the whole 15 hours, you’ll feel lazy and tired.
I would say intermittent fasting is good for people who want to lose weight but unsuitable for skinny guys. And to get the best possible result, one has to fully devote to fasting, meaning no cheating with diets, fasting, and exercise.
Quick Review- Intermittent Fasting Results 1 Month- My Experience
- I lost 3 kg without following a proper diet and with no intention to lose weight. I did not even try to work out which can make me lean.
- I didn’t suffer from fever, headache, or any other illness throughout the month.
- My digestive system was working better than normal days because fasting prevents constipation and other digestive problems.
- I was feeling more fresh and active after the fast that was helping me in my other works.
- It was all the benefits which I saw and felt but there were also some benefits according to the study which we can’t see but good for our health.
Proven Benefits Of Intermittent Fasting
1. Intermittent Fasting Promote Weight Loss
The first and most important benefit of IF is weight loss. And I mentioned above that I lost 3 kg in just 30 days without a proper diet and workout that means fasting works for fat loss.
IF can help you lose weight from0.8% to 13.0% in one to 6 months, according to the 27 trials conducted by several institutes. These trials also suggested that Intermittent fasting may work well for the treatment of obesity.
How does 16/8 Intermittent fasting work to lose weight?
- Intermittent fasting decreases calorie consumption and allows your body to use already stored energy. For example, your body will use stored fat as energy during the activities.
- Fat generates from the food we eat and stored in our bodies. And If we keep fast, our body will use its own fat for energy.
- Studies suggest that IF can lower the level of ghrelin to reduces the feeling of hunger and help you lose weight.
- If you want to lose weight, you just need to increase the amount of time spent on burning food energy. That’s what intermittent fasting does for you.
Follow these common tips along with IF to lose weight effectively:
- IF won’t help you lose if you eat more calories than your body uses throughout the day.
- Include low calories foods that contain high protein in your calorie-restricted diet.
- Do high-intensity interval training at least three times a week (whenever you feel comfortable).
- To speed up weight loss, incorporate weight loss supplements and drinks.
2. Intermittent Fasting Lower Insulin And Sugar Level
When we eat,insulin(Harmon) store the energy of the food in our body, and the level of insulin increases. However, when we keep fast it happens in the opposite way. It means the insulin level decreases when during the fast. Hence, it prevents chronic diseases like diabetes.
Other Important Benefits
3. Intermittent Fasting mayimprove mental healthand concentration level.
4. IF increases the level of energy that makes you feel active and fresh as well as allows you to spend extra time on the workout.
5. In some cases, it may also improve the growth of the Harmon.
6. Intermittent fasting improves digestive systems and it may prevent a problem like constipation and inflammation.
7. It may add some more years in your life, I mean possibly you can live longer if you regularly follow this.
Frequently Asked Questions (FAQ)
1. Is Intermittent Fasting Difficult To Follow?
Intermittent fasting can be difficult as well as easy.
How difficult? Well, everything is difficult in the beginning so IF is. When you start, you’ll feel hungry because you have a habit of eating meals on time or at the gap of 3 to 4 hours.
But, once you get used to fasting, you’ll feel normal, and it will take one month to be normal.
Here’s what happened if you start IF in your daily lifestyle:
- The first couple of weeks will be difficult for you, but after that, you may be used to it.
- What you eat after the fast also matters because you just can’t eat anything you want. Consuming low-calorie high protein foods may help you lose weight more quickly.
- You need to focus on the four things for a better and faster result.
- Intermittent fasting>Proper diet>Workout>Rest
Anyways, it doesn’t matter how difficult or easy it is. If you are trying or want to lose weight faster, you need to incorporate intermittent fasting into your weight loss program.
2. Which Intermittent Fasting Pattern Do You Need To Follow?
16 8 intermittent fasting pattern is mostly followed across the world. Because It is effective, adaptable, and efficient. Timing can depend on your lifestyle.
Any Intermittent Fasting pattern that responds to your body is good for you.
Each fasting method is effective and has multiples health benefits, including weight loss.
If you are unable to decide which pattern you should go with, you can buy IF books that will guide you step to step; Or take advice from a physician, clinical nutritionist, or dietician to find the best intermittent fasting schedule that works best for you.
3. Is the intermittent fasting pattern different for males or females?
The fasting pattern may or may not be the same for males and males. Researches have shown that IF responds differently to men and women.
Here are the some of reasons why it’s different (based on research):
- Women see less to no improvement in insulin sensitivity and an increase in blood lipids compared to men- in a short duration of fasting.
- Metabolism works differently on men and women during the fast.
- In general, women eat less protein than men. And doing time-restricted fasting may cut protein intake for women.
4. How long does it take to see results from intermittent fasting on 16/8?
One month is a minimum duration to see the positive results. You may lose two to five percent of your body weight in 4 weeks if followed properly.
However, the result may differ from person to person depending on their gender, lifestyle, fasting approach, diet, and metabolism.
Weight loss is more about following the right technique consistently. If you’re trying to lose fat, you must take care of the following things other than time-restricted fasting.
- Eat fewer calories than your body uses during the entire day.
- Incorporate low-calorie foods into your diet.
- Do HIIT Workout consistently, three times a week at least.
- Hit the bed as early as possible and sleep 6 to 8 hours a day.
5. Who Should Avoid Intermittent Fasting
- Women who are pregnant or breastfeeding
- Children under the age of 16
- Underweight people
- People, who are on medication
- And the one who has eating disorders likeanorexia.
The Takeaway
Intermittent fasting has a plethora of health benefits, such as weight loss, better heart health, maintaining insulin levels, and a healthier digestive system. So, incorporating it into your life may be effective for your health.
It may be difficult in the initial time. But once you get used to it, you’ll feel normal.
However, if you feel discomfort, it would be better to discontinue and consult your doctor.
I hope you got some ideas about how important Intermittent fasting is good for weight loss as well as for overall health. If you really want a healthy lifestyle, then you may try this.
FAQs
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 one month with intermittent fasting? ›It will go along the lines of this: "If you are in a calorie deficit of 500 calories per day with Intermittent Fasting, then you will achieve one pound weight loss per week. At this rate, you will achieve 4-5 pounds of weight loss in one 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 start seeing results on 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.
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 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 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 much weight can be lost if one does 16 8 intermittent fasting in a month? ›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.
Is it OK to have a protein shake while fasting? ›Do Protein Shakes Break Your Fast? You can have protein shakes while you are on intermittent fasting, but if you drink one outside of your eating window, it will break your fast. Protein shakes is a caloric beverage, and if you eat or drink anything containing calories, you are, by definition, no longer fasting.
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).
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.
At what hour does fat burning start when intermittent fasting? ›Fat burning typically begins after approximately 12 hours of fasting and escalates between 16 and 24 hours of fasting.
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.
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).
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.
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 it matter what hours you fast on the 16 8? ›The 16/8 Diet
The window they choose to eat is entirely up to them, meaning they can eat from 10am-6pm or 12pm-8pm, or any other variation! This is probably the most popular form of intermittent fasting because it's one of the easiest forms of fasting to adhere to and make a habit.
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.
Can you do 20 4 intermittent fasting everyday? ›Once you have completed the three-phase diet, it is recommended you start it again before following the 20:4 guidelines. Depending on your goals, you may only adopt the 20:4 fasting method three times per week rather than making it a daily habit.
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.
What are the results of 16 8 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. People doing 16:8 intermittent fasting should focus on eating high fiber whole foods, and they should stay hydrated throughout the day.
What happens if you break intermittent fasting for a day? ›Skipping day(s) of intermittent fasting
If you have been fasting consistently for a while, skipping a full day of intermittent fasting here or there, or even a couple of days in a row, shouldn't have any effect on your weight loss results.
As part of a 2019 study, researchers followed 19 adults with metabolic syndrome whose meals were spread over a 14-hour window and found limiting meals to a 10-hour window (followed by 14 hours of fasting) was associated with weight loss, smaller waist circumference, lower blood pressure and LDL “bad” cholesterol.
Does intermittent fasting work without exercise? ›Put simply, when people practice intermittent fasting without exercising, they are losing weight, but much of it often comes from the muscle in the lean mass.
Does fasting burn fat or muscle? ›Recent clinical evidence bears out the fact that repeated fasting does not cause muscle loss. In a 2010 study of alternating daily fasting, patients were able to lose significant fat mass with no change in lean mass.
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.
This study also confirmed the effectiveness of intermittent fasting in achieving weight reduction. Following the six-week program, the women in the experimental group reported a reduction in body weight of nearly 2% compared with the increase of body weight by nearly 1% in the control group during the same time period.
How long does it take to see results from 14 10 intermittent fasting? ›
14/10 Intermittent Fasting Results
Most people start to see a difference in their bodies in the first few weeks while practicing 14/10 intermittent fasting plan. Excess body fat starts to get burned off for energy, and you start to gradually lose weight.
Several studies suggest that intermittent fasting could be an effective way for women to lose weight. In one study, women over the age of 60 saw an average body fat loss of 2 kilograms — about 4.5 pounds — after 6 weeks of following a daily 16/8 intermittent fasting plan.
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.
How long after 16 8 intermittent fasting and daily exercise do you 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.
Is 14 10 as effective as 16 8? ›Notedly, the 14/10 fasting brings about weight loss which keeps you healthy and fit, and over time, it's been an effective way to shed some weight. In fasting, the calorie intake would be low, which means there is just little or no glucose to burn. Regarding intermittent fasting, 14/10 and 16/8 are the same.
Is it better to fast for 12 or 14 hours? ›A 14-to-18-hour fast has been shown to provide more significant weight loss benefits than a 12-hour fast. Ketosis can also occur during this range.
Does fasting 16 8 affect metabolism? ›If fasting continued without a return to normal calorie intake, then the body's metabolism will slow down. But, short periods like the 5:2 or 16:8 approach appear to maintain (and possibly temporarily increase) calorie burning.
Is it better to fast for 12 or 16 hours? ›What is 'fasting' and how does it work? A good rule of thumb for those wanting to fast to improve their metabolic and overall health is to leave at least 12 hours between meals – ideally more – on a regular basis, according to Dr Adam Collins, Principal Teaching Fellow in Nutrition at the University of Surrey.