Intermittent Fasting and weight loss | Other Results | Results after 1 month of fasting | before and after stories
There are so many articles on Intermittent Fasting benefits, different types of Fasting and tips on how to practice this lifestyle.
Yet, what about the actual Intermittent Fasting results?
How much weight can you lose with Intermittent Fasting and how long does it take to see results from Intermittent Fasting? What other benefits can you expect when embarking on your new fasting journey?
To answer these questions and get a real-life perspective, we reached out to our Intermittent Fasting community on Facebook, as well as Intermittent Fasters on Instagram and Reddit. With over 800 people who successfully completed our 21-Day Intermittent Fasting Challenge, we got some great examples to share!
We interviewed over 30 people (men and women) to understand what Intermittent Fasting results they experienced and summarized the findings below in this blog post.
Spoiler Alert: the Intermittent Fasting results are so inspiring you’ll want to start straight away!
Intermittent fasting results and weight loss
Undeniably, the most common and also the most desired intermittent fasting result is weight loss.
Many diets promise rapid results but often lead to yo-yo effect, when after a tough period, dieters end up back where they started or heavier than before. Intermittent fasting is a great way to reach a sustainable weight loss – not only lose but also maintain the desired weight, as confirmed by most Intermittent Fasters that have done our Intermittent Fasting Challenge.
So how come Intermittent Fasting is more sustainable than other diets?
The key to sustainable weight loss is being consistent and making your ‘new diet’ a lifestyle rather than doing it temporarily. For many people, Intermittent Fasting allows this given they can still enjoy their favorite meals time from time, as long they adjust the eating schedule.
For our 21-day Intermittent Fasting Challenge, we suggest starting with a 12/12 fasting schedule, gradually increasing it to 16/8 fasting (click to learn more): a 16-hour fasting and an 8-hour eating window. Taking small steps allows your body (and mind) to adapt to the new eating pattern slowly. It has proven to be the most effective if your goal is to make intermittent fasting a long term habit.
How much weight can you lose doing intermittent fasting?
Are you ready for some numbers?
First, let’s look at what the research says about intermittent fasting weight loss results.
In a 2015 review pooling 40 different studies, participants who did intermittent fasting shed on average 10 pounds in a 10-week period. Another study found that obese adults following an “alternate day” intermittent fasting schedule (eating 25 percent of their daily calories on one day, and eating normally the following day) lost up to 13 pounds (6 kg) over 8 weeks.
Intermittent fasting also succeeds where many weight-loss regimes fail: by targeting and reducing visceral fat. Visceral fat is the stubborn, internal fat packed deep around your abdominal organs. During a period of six months, people on an intermittent fasting diet were able to shed 4-7% of their visceral fat.
Sounds great, doesn’t it? But what about the real-life experiences?
Average weight loss after one month doing intermittent fasting
For our Intermittent Fasting survey, we started with a question: “How much weight can you lose in 1 month with Intermittent fasting 16/8?”.
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.
Intermittent Fasting Results 1 month:
Average Intermittent fasting weight loss per month by gender
Curious to know whether there are any differences between intermittent fasting results for men and women?
Our survey shows that men reach slightly higher intermittent fasting weight loss results.
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.
Intermittent fasting weight loss per month by age
When it comes to age, looks like you might be more likely to reach better intermittent fasting results if you are within the age range of 42-48.
In this age group, the average weight loss for intermittent fasting beginners was 20 pounds (9 kg) after the first month of fasting.
Other intermittent fasting results
While weight loss is by no doubt the most desirable Intermittent Fasting result among most of the people who have started our Intermittent Fasting Challenge, it’s not the only benefit you can expect from fasting.
When we asked people to name other positive changes they have noticed after starting with Intermittent Fasting, we saw several other great benefits.
The most common benefit of intermittent fasting turns out to be increased energy levels.
How come less food leads to increased energy? This could be contributed to your body not using the energy to digest food and/or having to think what you should eat next.
People have also experienced multiple other benefits like improved metabolism and immune system, more mental clarity and better sleep.
Intermittent fasting for weight loss. Before and after
Now when we have all the numbers and statistics down, let’s take a look at some real-life examples of intermittent fasting results, and before and after photos.
Here are 4 people who were open to share their Intermittent Fasting results and answer the questions you as a beginner might have: “How long does it take to see results from intermittent fasting and how much weight you can lose with intermittent fasting?”
WEIGHT LOST: 52 lbs (23.5 kg)
TIME: 7 months
“My transformation was Intermittent Fasting combined with going to the gym. I lost a total of 52 lbs in 7 months.
I started with Intermittent Fasting and transitioned to one meal a day (OMAD) over time. Occasionally I would also do extended fasting. I love the flexibility of being able to enjoy life by eating well. It’s not so much what I eat anymore, it’s when I eat that’s important. Fasting changed my life, specifically my relationship with food!”
Want to learn more about OMAD (One-Meal-A-Day) Fasting? Start with our 21-Day OMAD Fasting Challenge straight away!
WEIGHT LOST: 86 lbs (39 kg)
TIME: 6 months
“In six months (from Jan 1 (top left photo) to mid-June (bottom right photo) I went from 223 lbs to 147 lbs, from size 20 pants to size 6 and from size 3XL shirts to L shirts. A few months later, I’m at 137lbs and proudly wear a medium/size 6!
On weekdays I normally do 18/6 fasting – eat between 11:30 am and 5:30 pm. During this journey, I learned to eat healthier and stay away from breads pasta and fatty salad dressings.
Sometimes during weekends, I would do a water fasting – no food from 5:30 pm on Friday until 11:30 am Monday morning. During this time I would have black coffee with cinnamon and loads of water.
Besides all the weight loss, I got so much more energy now! I’m now running in competitions and coming in first, whereas before I couldn’t even walk without panting. I’m off my heart medication now and can do all these great things now, despite my epilepsy. I feel like nothing can stop me now!”
Tanzilur Rahman Tonmoy
WEIGHT LOST: 59 lbs (26.8 kg)
TIME: 13 months
“It’s about 13 months since I started my health journey with Intermittent Fasting and until this day have lost a total 59 lbs, and went from 236 lbs to 177 lbs. I don’t even want to go back to my unhealthy lifestyle again.
I started slowly then increased day by day, adding no sugar and Keto diet to my Intermittent Fasting lifestyle. My secret to weight loss is all the above + huge determination and patience.”
Combining Keto and Intermittent Fasting has proven great results not just for Tanzilur. Want to try this magical combo yourself, gain muscles and lose fat? Sign up to your 21-Day Keto Intermittent Fasting Challenge here.
WEIGHT LOST: 25 lbs (11.3 kg)
TIME: 4 months
“I have lost 25 pounds in 4 months with Intermittent Fasting and 1 hr of walking a day. I normally do 18/6 Intermittent Fasting – start eating at 12 in the afternoon and have my last meal at 6 pm. Then I fast from 6 pm to 12 noon the next day.
I had great results with Intermittent Fasting and always encourage everyone to try it out. Exercise was a big part of my weight loss journey, too – I try to reach 10’000 steps every day and eat a very clean diet.”
Want to shine with your own Intermittent Fasting results?
Join our 21-Day Intermittent Fasting Challenge and see your weight dropping & energy increasing day by day!
It has never been easier before to finally make Intermittent Fasting a sustainable lifestyle that will make you healthy, fit and happy again!
Want to learn more about the types of fasting and what you should do?
Make it a great year! I recommend starting here to learn more about these types of fasting which are the MOST popular, most beneficial for you, starting with 16/8 Fasting, click on these below to learn more:
16/8 Fasting Guide,14/10 Fasting Guide,18/6 Fasting Guide,One Meal a Day Guide
Also need help fasting? Check out these 6 top mobile apps we recommend to help you on your journey: See the apps by clicking HERE.
Want to go on a Fasting or Health retreat with likeminded others? Check out ourFasting Retreats review page Here.
How long does it take to see results with 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 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.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 see results from 14 10 intermittent fasting? ›
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.How quickly will I see results with 16 8 intermittent fasting? ›
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.What happens after 1 week of intermittent fasting? ›
In the first week, you may also find it difficult to get proper sleep at night. At night you may feel famished or thirsty. You may even wake up frequently just to drink water and may find it difficult to fall asleep again. It happens due to calorie restriction and changes in lifestyle patterns.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.Does intermittent fasting reduce belly fat? ›
Can intermittent fasting alone improve visceral fat loss? Unfortunately, no. While you do lose weight when you consume fewer calories than you burn, losing fat, especially visceral fat, requires a combination of diet and exercise, particularly muscle-strengthening exercises.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.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.”
Can I do intermittent fasting 9am to 5pm? ›
The daily intermittent fasting approach restricts daily eating to one 6-8 hour period each day. You can begin losing weight with intermittent fasting gradually by consuming all your meals between 9am and 5pm. It usually takes two to four weeks to create an intermittent fasting habit.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 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.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.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.Should 16 8 intermittent fasting be done everyday? ›
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.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.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.Is it possible to lose 7lbs in 2 weeks? ›
When trying to lose weight you must start exercising studies show that even walking a few times a week can help burn the extra calories that you want to burn. 30 + minutes a day is the best way to lose 7 lb in 2 weeks. If you can't find 30 minutes try splitting it up into two 15-minute periods of exercise per day.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.
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.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.What is the best fasting window for weight loss? ›
A person needs to decide on and adhere to a 12-hour fasting window every day. According to some researchers, fasting for 10–16 hours can cause the body to turn its fat stores into energy, which releases ketones into the bloodstream. This should encourage weight loss.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.What can I drink while fasting? ›
Technically speaking, eating or drinking any calories breaks a fast. That means it's generally considered OK to drink black, unsweetened coffee or tea, as well as water.Does your body burn fat after 16 hours of fasting? ›
Fat burning typically begins after approximately 12 hours of fasting and escalates between 16 and 24 hours of 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.What is the best intermittent fasting window to lose belly fat? ›
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 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).
Why am I gaining weight when I am doing intermittent fasting? ›
YOU'RE EATING TOO MUCH DURING YOUR WINDOW
Paying attention to what you eat is just as important, or even more so, than when you eat. You see, if you eat a lot of carbs and high-calorie foods full of sugar, you will, no doubt, gain weight as opposed to losing it.
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.What are the most effective hours for intermittent fasting? ›
Limit the hours of the day when you eat, and for best effect, make it earlier in the day (between 7 am to 3 pm, or even 10 am to 6 pm, but definitely not in the evening before bed). Avoid snacking or eating at nighttime, all the time.Do you eat from 12 to 8 during intermittent fasting? ›
One of the most common ways to do this is by skipping breakfast and only eating from midday-8pm, so you are fasting for 16 hours per day (between 8pm and midday the next day). Other variations of the diet involve 6-hour eating periods or shorter.Does fasting from 7pm to 7am? ›
Having a decent overnight fast may be a great place to start to give your gut bacteria a helping hand. Having a 10-12-hour overnight period, say 7pm-7am where no food is consumed, is a very traditional way of eating. After all, that's why breakfast is called 'breakfast': break fast.How do you keep skin tight while losing weight? ›
- Strength and Resistance Training. ...
- Take Hydrolyzed Collagen. ...
- Stay Hydrated and Eat Certain Nutrients. ...
- Don't Smoke, Stay out of the Sun, and Use a Rich Moisturizer. ...
- The Bottom Line. ...
- Body Contouring.
Fat burning typically begins after approximately 12 hours of fasting and escalates between 16 and 24 hours of fasting.What is the best fasting window? ›
A fasting window of 16 hours and an eating window of 8 hours. This is the most popular method of intermittent fasting. An 8-hour eating window seems to be the perfect amount of time to get a good number of calories in. Even if you are particularly active.How do I know when my body is in fat burning mode? ›
- An improved sense of well-being.
- A decreased appetite.
- An improvement in the way your clothes fit.
- Better-quality sleep and less snoring.
- An improvement in your mood.
- Better health parameters such as a lowering of blood pressure, decrease in chronic pain, or smoother bowel movements.
- Smoothies. Blended drinks can be a gentler way to introduce nutrients to your body since they contain less fiber than whole, raw fruits and vegetables.
- Dried fruits. ...
- Soups. ...
- Vegetables. ...
- Fermented foods. ...
- Healthy fats.
What foods should I avoid while intermittent fasting? ›
You should stay away from foods that are calorie-dense and contain high amounts of sugar, fat and salt. “They won't fill you up after a fast, and can even make you hungrier,” Maciel says. “They also provide little to no nutrients.”Will chewing gum break a fast? ›
Gum contains calories
For stricter forms of fasting like water fasts, consuming any calories technically breaks your fast. This is especially true if you're chewing multiple sticks of gum per day or choosing a type of gum that's high in sugar.
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 for intermittent fasting to start working? ›
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.Does sleeping count as fasting? ›
Does sleeping count as fasting? A. Yes, while following intermittent fasting, sleeping is considered a fasting period. Therefore, one does not consume food or drinks during this state.Should I do intermittent fasting 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.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 quickly can you expect to lose weight with intermittent fasting? ›
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.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.Is it OK to fast 16 hours everyday? ›
Though 16/8 intermittent fasting is generally considered safe for healthy adults, you should talk with your doctor if you have any underlying health conditions. This is key if you're taking any medications or have diabetes, low blood pressure, or a history of disordered eating.
Does intermittent fasting work for belly fat? ›
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.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 .What part of the body loses fat first? ›
Mostly, losing weight is an internal process. You will first lose hard fat that surrounds your organs like liver, kidneys and then you will start to lose soft fat like waistline and thigh fat. The fat loss from around the organs makes you leaner and stronger.