There are many different ways to lose fat and maintain a healthy weight. Intermittent fasting is one of the most popular methods, and it has been shown to be very effective for this purpose. This article by iFitZone will discuss how long does it take to see results from intermittent fasting for weight loss with 14:10, 18:6 diets and as well as some other benefits that come with starting this diet.
How Does Intermittent Fasting Work?
Intermittent fasting facilitates the removal of bad mitochondria (the energy powerhouse of your cells) while also allowing your gut to rest. This combination improves your body’s ability to use stored fat as a source of energy. Intermittent fasting also aids in the natural reduction of the fat-storing hormone insulin, allowing the fat-burning process known as lipolysis to resume. Furthermore, by activating the Migrating Motor Complex, Intermittent Fasting helps to substantially reduce bloating (aka MMC). The MMC removes any leftover food or germs that might otherwise cause bloating. Your insulin levels naturally drop (turning on fat burning) and your MMC begins to kick in when you don’t eat during your fasting phase with Intermittent Fasting (to decrease bloating).
How Long Does It Take To See Results From Intermittent Fasting?
One of the most frequently asked questions is how long does it take to see the results of intermittent fasting? There are many factors that contribute to this answer, but there are also some helpful guidelines. Even though everyone responds differently to intermittent fasting, here are some general rules:
The first week you might feel slightly lethargic. This is nothing to worry about, but if you are feeling this way then it might be a good idea to do your workout in the morning rather than at night.
After two weeks intermittent fasting becomes much easier and most people report feeling better overall. By week three they have reached their sweet spot so to speak where weight loss is maximized and they do not need as much sleep because their bodies are now getting used to burning fat for fuel. If you find that you can only work out at night, then by all means stay with this schedule; it will still help maximize your intermittent fasting results.
Once a person has been doing intermittent fasting for about six months the body has fully adapted to burning fat for fuel and all of the benefits associated with this process. After a while, many people find that they do not even need intermittent fasting anymore because their bodies will burn fat at any time of day or night (similar to how it would be during starvation).
If you are looking for maximum results then I recommend trying an extended fast. This is when you continue to drink only water for a specific number of hours each day, usually around 20-24 hours per day. For example, if you are doing an 18/six schedule then your eating window would be from 12pm until about eight pm. You can do this every other day or even once a week depending on what works best for your schedule.
Intermittent fasting is a great weight loss tool, but it does take some time to get used to and see results. I recommend starting out with the 16/eight schedule or even shorter if you are new to intermittent fasting then work your way up as you feel comfortable doing so. Once you have reached the six-month to one-year mark, then you can decide whether it is time to move up to a more advanced fasting schedule such as the 18/six or even an extended fast.
Keep in mind that everyone responds differently and at different rates so do not get discouraged if your results are not happening quickly enough for you – just stick with it! Remember that even if you only see a two to three-pound weight loss per week that is still 26 pounds in just one year – which is amazing! So, yes it does take time but the results are definitely worth it.
How Much Weight Can Intermittent Fasting Help You Lose?
Intermittent fasting is not a quick-fix solution for losing weight. It may take a few weeks for your body to start losing weight.
Expect to lose no more than 20 pounds in the first week of intermittent fasting. To see benefits, you must be persistent and make lifestyle adjustments, like with other diets.
You may need a few weeks to lose your first pound with intermittent fasting. You may expect to lose approximately a pound each week after you get started. Each month, some individuals may lose up to ten pounds. As a consequence, your outcomes will be determined by your body type.
Why Isn’t Intermittent Fasting Helping You Lose Weight?
So you’ve been occasionally fasting for up to eight weeks and haven’t lost weight or gained weight. Let’s take a look at some of the factors that are causing your intermittent fasting outcomes to be delayed.
- You’re consuming the incorrect kind of food
Many other diets provide a list of items that are allowed and prohibited. Intermittent fasting, on the other hand, does not function in this way. Intermittent fasting allows you to eat anything you want within a certain period of time.
Because intermittent fasting does not limit your food, it is all too simple to go back into bad eating habits. Binging on unhealthy processed foods, even if just within your eating window, may be to blame for your lack of progress. It’s likewise detrimental to consume too many calories at mealtimes.
Consider altering your food plan during an intermittent fast. Replace harmful packaged foods with healthier alternatives. Consider foods high in dietary fiber, such as whole grains.
Furthermore, sugary meals may raise blood sugar levels and decrease insulin sensitivity.
Staying away from sugary meals keeps you safe from sugar highs and the subsequent sugar fall. It also aids in maintaining a healthy blood sugar level.
- You’re not getting enough water in your body
Drink some water right now if you’re reading this. Intermittent fasting limits your meal times but allows you to drink as much water as you like during the day.
Stay hydrated throughout your fast by drinking plenty of water. You may also replace your lost fluids without breaking your fast by drinking tea or black coffee.
Drinking water may keep you satiated until your next meal. As a result, it prevents you from nibbling and gaining weight.
It is critical to maintaining hydration for your overall health. If you’re exercising, you should drink even more water to make up for the water lost via perspiration.
If you’re thinking about beginning intermittent fasting, you may need to adjust your lifestyle to incorporate more sleep.
- You’re not getting enough nutrition
It may seem counterintuitive, but you must eat properly throughout your eating window. Intermittent fasting does not imply starving, and you may maintain your regular eating habits. When you don’t receive enough calories during your eating window, you’re more likely to eat a lot more during the following one. This is due to the insatiable hunger you will have.
Furthermore, starvation may lead your body to retain more fat in the long run. When your body detects that you are going for long periods of time with little or no food, it stores the additional food you consume as fat to ensure that you have a dependable energy supply during these times.
As a result, rather of burning energy from your meals, your body starts to store it. Calorie counting may assist you in ensuring that you are receiving enough fuel for your day’s activities.
- Your fasting period is too short
Your eating window during your intermittent fasting diet should be considerably smaller than usual if you want to see a change in your body weight. If the time gap between your eating window before and after intermittent fasting is just an hour or two, substantial weight reduction may be difficult to detect.
A 14-hour fasting window followed by a 10-hour feeding window seems to be a good starting point. If the 14-hour fast is too much for you, you may start with a shorter fasting period and work your way up.
- You Continue to Break Your Fast
If you’re accustomed to snacking in between meals, going without food for a long amount of time may be tough, and your intermittent fasting results may suffer as a consequence.
Breaking your fast before your fasting window expires on a regular basis may be the cause of your intermittent fasting failure. Your fasting time may be too lengthy, and adjusting your food pattern may be beneficial. Reduce your fasting duration to approximately 10-12 hours and gradually increase it as time passes.
Slowly increasing your fasting time helps your body to get used to going without food for longer periods of time, making you less inclined to break your fast early. You may go to the 16:8 intermittent fast when you can go longer without eating. You will be able to feed for eight hours here.
- You’re not getting enough protein in your diet
If your meals aren’t enough to get you through your fasting period and into your next eating window, you may need to change your diet. Incorporate extra lean protein into your diet. It doesn’t matter what kind of protein you eat; vegan or animal protein are both acceptable.
Proteins may help you feel satisfied until your next meal. Proteins are also essential for muscular development and bone health if you exercise during this time. Healthy fats, carbohydrates, leafy greens, and proteins should all be included in your meals.
- How to Get the Most Out of Your Intermittent Fasting
Intermittent fasting is a fantastic method to reduce weight, and it works very well on its own. However, there are a few things you can do to help your intermittent fasting diet produce better weight reduction outcomes.
While it is possible to exercise while fasting, the scientific community seems to be split on the benefits of exercising while fasting. Some studies indicate that exercising while fasting helps individuals lose weight, whereas others disagree. Exercising while fasting may be worth a try, but you must remember to do it carefully.
If you have an underlying medical problem such as low blood pressure or diabetes, your doctor will advise you on appropriate exercise regimens. On your health journey, your healthcare professional will provide you medical guidance to keep you safe from harm.
- Meal Preparation
During a fast, only nutritious foods are permitted. You may want to have nutritious meals on hand at all times so you don’t fall into the trap of junk food or binge eating. Even after you quit the diet, meal preparation will help you keep track of your calorie consumption and maintain a healthy lifestyle.
Sometimes all you need is a little assistance to get started on your weight-loss quest. Supplements make it simple to lose weight. However, before beginning any fat-loss product, talk to your doctor about your choices.
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