How much weight can you lose with intermittent fasting? – Fastest way to lose 20 pounds

Thousands of people use dangerous weight loss methods every day because of the total frustration they face because of traditional diets. Countless blogs and health magazines recommend that you reduce your calories to lose weight. These publications usually do not provide much guidance, and some promote incredibly restrictive diets and ban certain foods. So, if you find yourself caught in a cycle of “yo-yo diet” in which you lose weight, regain it, then go on a diet again, IF it could be for you.

IF is not a typical diet, so weight loss and intermittent fasting go hand in hand. Intermittent fasting is a lifestyle transformation, so the foods you eat and the way you eat them can help you get rid of those stubborn pounds permanently.

In this article, we take a closer look at the average weight loss that intermittent fasting creates, and we learn from the influence of intermittent fasting to learn more about her weight loss journey. Let’s begin!

What is the best protocol for weight loss?

When it comes to weight loss, there is no “best” protocol; the best protocol is one that you can follow. You may want to keep your post window to a minimum. Or, you may prefer fasting for most of the day.

Common intermittent fasting protocols are:

  • Method 16: 8: Fast for 16 hours and eat all the food of the day within eight hours, seven days a week.
  • 23: 1 diet or one meal a day (OMAD): He fasts for 23 hours and eats one meal a day in a one-hour window.
  • 5: 2 or Fast Diet: Eat as you normally would for five days and limit your daily calories to 500-600 for two days to “fast.”
  • Eat, stop, eat: Similar to the alternate day post, but choose to post a full day once or twice a week and return to routine eating habits on other days.

For an in-depth look at the different types of intermittent fasting protocols, see this guide to learn more about the right regime for you.

How much weight can you lose with intermittent fasting?

The amount of weight you can lose through intermittent fasting depends on your initial weight, your medical condition, the type of food you eat on fasting days, and other factors such as lifestyle, age, and activity level.

For example, if you choose to eat sweet desserts, refined drinks and carbohydrates, over-processed during fasting days, a fast may not help you lose body fat.

However, if you combine intermittent fasting with a healthy diet, you may experience a healthy weight loss. A systematic review of 40 studies published in Molecular and cellular endocrinology found intermittent fasting was effective for weight loss, with a typical loss of seven to eleven pounds over ten weeks. If you weigh about 200 pounds, that means a five percent loss of total body weight in just ten weeks.

You may want a quick fix for weight loss, but experts advise you not to try to speed it up. The Centers for Disease Control and Prevention (CDC) and the UK National Health Service (NHS) recommend that you shoot for a safe rate of one to two kilograms per week.

According to the CDC, if you lose weight gradually and safely, you will be more successful in maintaining it. So, the average weight loss per week with intermittent fasting is safe, effective and long-term.

Weight Loss vs. Fat Loss: What’s the Difference?

When you see the numbers on your scale go down, it can be exciting. But the scale does not reflect whether you have lost weight or in general. You may think that the purpose of your health journey is to lose weight, when what you really want is to get rid of body fat. The reason is simple: when you lose weight, you can lose a combination of muscle, fluid, fat and even the size of your organs.

If you want to increase your health and add muscle so that your body feels and looks toned, losing muscle and fluid is probably not your goal.. Instead, you’ll want to focus on losing fat so that any more than two pounds a week could undermine your goals.

According to research and Dr. Joel Seedman, when you lose more than five pounds a week, you will lose weight in water and muscle along with your fat. Losing muscle and water can be dangerous, as it puts you at risk for dehydration, nutrient deficiencies, fitness and poor mental performance, and puts you at risk of regaining weight. To combat this, include strength training in your workout routine. Cardio can promote fat burning, but you need strength training to maintain your muscle mass. Also, the more muscle mass you have, the higher your metabolic rate. Basic strength training exercises such as Knees, push-ups and push-ups can add muscle and improve your body fat composition.

Why you might not see the results

Although there is research that supports the effectiveness of intermittent fasting, there are many reasons why you may not see results. It may sound counter-intuitive, but you may not be eating enough calories during the fasting period. If you severely restrict calories, it can be counterproductive. Sudden overconsumption can lead to metabolic adjustment, a process by which your body becomes more efficient at using energy and storing fat, which means you will burn fewer calories. The goal is not to count the calories and cut them, but to eat nutritious and minimally processed foods during the meal window until you are full.

If you eat ultra-processed, high-energy foods during meals, this could be another reason why you are not getting the results you want. Fasting can help you burn fat, but that doesn’t mean it’s magic! Remember to fill your plate with lean protein, complex carbohydrates and healthy fats.

Lastly, make sure you drink plenty of water during the fasting period. Hydration helps you feel full and full and it is easy to confuse thirst with hunger. If you are not hydrated when you approach your food window, you may be prone to picking and eating overprocessed foods.

Lessons from Krystal’s journey for intermittent weight loss

To give you a better idea of ​​what intermittent weight loss is, Simple recently spoke with Krystal, a weight loss influencer and supporter of intermittent fasting. Krystal uses its platform of over 30,000 followers to encourage others to start their path to health through @KrystalLoses on Instagram.

intermittent fasting and weight loss results

Choose your best protocol

Krystal started her journey intermittently about a year ago and experimented with various protocols until she found the right protocol.

“It simply came to our notice then. Sometimes I stay with a traditional fasting period of 16: 8, other times I will do a longer time interval “, she says. “My longest post was five days.”

Although five days may seem a little overwhelming to a beginner, Krystal urges readers to find what works best for them. For her trip, Krystal admits: “I read a lot about the health benefits of fasting, and after a ketogenic diet, fasting came naturally as my hunger rate dropped.”

How to stay focused

With so many intermittent resources, not all the information you find online can be trusted. Poorly informed or false sources can give IF a bad repetition, which Krystal felt directly.

“The biggest challenge is probably getting other people’s perceptions about fasting and overcoming the idea that not eating is dangerous or an eating disorder,” Krystal said. “I’ve found that having information about why I do what I do helps me stay focused.”

Stay healthy with intermittent fasting

But the misconception that fasting is not great for your health? “I had my annual check-up a few months ago and had blood tests,” explains Krystal. “I’m in perfect health!”

Krystal shares her progress with her Instagram followers, who leave encouraging comments such as “Amazing !!!” “You’re so inspired!” and “#GOALS!” And he will certainly take them in every aspect of his journey, including sharing intermittent fasting, light ketogenic recipes, and “training positions,” which are workouts he completes during fasting.

Encouraging others

Krystal fixes all the relevant information for the posts, the current food plan and the training routines in the Landmarks of the Instagram story, so that her followers can easily find them. And Krystal wouldn’t leave beginners intermittently without a little advice:

“It simply came to our notice then. Build yourself for longer positions. Fasting is a muscle that you need to exercise and growShe encourages. “Supplement electrolytes during fasting! It will make you feel much better. Drink plenty of water. Challenge yourself, but stop when your body is ready! ”

the result of intermittent weight loss

To learn more about how intermittent fasting for weight loss works, check out our other chapters. Weight Loss Guide and to track your results effectively, try our flashing app. We’ve worked hard to make the weight loss process easier and to support our users on their way to their dream bodies.

Author’s biography

Grace Trumpfeller

Grace Trumpfeller

Grace is a passionate health and wellness advocate with nearly a decade of experience in the diet and nutrition industry. With extensive experience in journalism and creative writing, her basic goal is to enable people to regain their health and vitality by offering specialized advice based on …

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