Intermittent fasting (IF) is one way to restrict your calorie intake for weight loss. While this approach doesn’t dictate what you eat, it certainly outlines when you should eat. You’re required to stick to a specific eating window, which has the potential to reduce your calorie intake.
There is a lack of long-term studies on the effectiveness of intermittent fasting for weight loss. However, shorter studies have shown promising results in terms of weight loss and other potential health benefits. IF may actually be just as effective as traditional dieting for many people (4).
You may be wondering how soon you can see results if you start intermittent fasting and what changes can you expect in your body after 30 days of following this eating pattern. Let’s find out.
Most health authorities recommend aiming to lose 1-2 pounds a week, which is considered healthy and sustainable (8). As most months are a little over 4 weeks, you can expect to lose around 4-8 pounds in a month with intermittent fasting or any other weight loss strategy.
However, this can vary depending on your starting weight, chosen fasting schedule, food choices during the eating window, adherence to the fasting schedule, and activity level.
Here’s a closer look at why your 30-day weight loss intermittent fasting results may vary:
The more weight you have to lose, the more likely you are to see significant changes in your body during the first 30 days. This is because when you have a higher amount of excess fat, it’s easier for your body to burn that stored energy than for someone who has less stored fat.
Therefore, if you have a lot of weight to lose, you may see a bigger difference on the scale after 30 days of intermittent fasting. At the same time, if you’re already close to your ideal weight, it may be more challenging to see drastic changes in just one month.
The length of your fasting window can also impact your weight loss results. Some people follow a 16:8 schedule (fast for 16 hours and eat within an 8-hour window), while others may opt for a more rigorous approach such as alternate day fasting or the 5:2 method (fasting for 2 days and eating normally for 5 days).
Generally, the longer your fasting window, the more likely you will be to lose weight. However, it’s important to choose a schedule that is sustainable and healthy for your body. You need to reduce your overall calorie intake to lose weight, so whatever schedule helps you most easily do that without interfering with your life will likely work for you.
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Intermittent fasting doesn’t dictate what you eat during your eating window, but it’s still important to make healthy food choices for optimal weight loss results.
Consuming a balanced diet with plenty of fruits, vegetables, lean protein, whole grains, and healthy fats will help with weight loss and provide essential nutrients for overall health (6).
At the same time, indulging in highly processed and calorie-dense foods during the eating window can hinder weight loss results.
Consistency is key when it comes to intermittent fasting. Skipping or cheating on fasting days can disrupt your progress and delay weight loss results. It’s important to remain committed to your chosen schedule for best results.
Regular physical activity is essential for weight loss, and it plays a significant role when paired with intermittent fasting. Engaging in moderate to vigorous exercise during the eating window can boost your metabolism and help with weight loss (7).
In addition, higher activity levels can lead to muscle gain, which can affect your overall body composition, although this may not be reflected on the scale.
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In the first few days of intermittent fasting, you may experience some hunger and cravings as your body adjusts to the new eating pattern. This is completely normal and can be managed by staying hydrated and distracting yourself with other activities.
You may also feel more tired or have difficulty concentrating as your body adapts to using stored fat for energy instead of glucose. This is known as the “keto flu” and should go away after a week or so. If your symptoms are persistent and/or affect your quality of life, you should stop fasting immediately and talk to your healthcare provider.
Read more: What to Eat After Fasting, and What to Avoid to Reap the Benefits
After 30 days, a number of changes may occur in your body as a result of intermittent fasting, including:
Intermittent fasting helps to create a caloric deficit, contributing to weight loss and a decrease in body fat percentage. This is because alternating between periods of eating and fasting typically results in eating fewer calories overall (4).
That said, it isn’t automatic and still depends on your overall calorie intake during the eating window. Some reasons why you may not experience significant weight loss after 30 days of intermittent fasting include:
Due to its potential to preserve muscle mass, intermittent fasting may also lead to an increase in lean muscle mass. It is possible that your body will produce more human growth hormone (HGH), which plays a role in muscle maintenance and growth, during the fasting period (3).
In addition, engaging in regular exercise, particularly resistance training, during the eating window can also contribute to muscle gain.
It’s not easy to tell whether you’ve gained muscle mass simply by looking at the scale, which is why it’s important to focus on other progress markers such as how your clothes fit and body measurements.
It may seem counterintuitive, but many people report feeling more energized and focused after a few weeks of intermittent fasting. This could be due to metabolic improvements that are associated with weight loss, or simply a subjective experience (1).
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A 30-day fast is dangerous and downright unhealthy. Prolonged fasting such as this can lead to many health complications, including:
Rather than prolonged fasting, you should consider incorporating shorter periods of intermittent fasting into your routine. For example, try starting with a 16/8 schedule (fasting for 16 hours and consuming all meals within an 8-hour window) and gradually increase the fasting period if desired.
You should understand your body’s limits and consult a healthcare professional before you attempt any type of fasting. Remember, the goal of intermittent fasting is to promote a healthier lifestyle, not extreme weight loss or deprivation.
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The best way to lose 30 kg with IF is gradually (starting with smaller goals) and sustainably (by incorporating healthy eating habits and regular exercise). Here are some tips to help you on your weight loss journey:
Read more: Green Tea Intermittent Fasting: Benefits and Side Effects
It can take 5-6 months to lose 10 kg with intermittent fasting, assuming you do so at the recommended safe and sustainable pace of 0.5-1 kg (1-2 lbs) per week. This may also depend on other factors including your current weight, choice of fasting schedule, and adherence to the chosen fasting schedule. You should aim to lose 4-8 pounds (2-4 kg) in one month with intermittent fasting, depending on various factors such as your current weight, choice of fasting schedule, and adherence to the chosen fasting schedule. We’ve discussed this further in our 30-day fast weight loss blog. After 1 month of intermittent fasting, you may experience various benefits such as weight loss, improved energy, and improved body composition. You may find that your clothes fit better, and you have a better understanding of hunger cues and portion control. However, it’s important to continue practicing healthy habits beyond the one-month mark to achieve long-term success.FAQs
How long does it take to lose 10kg with intermittent fasting?
How much weight can I lose in 1 month with intermittent fasting?
What happens after 1 month of intermittent fasting?
In 30 days, you may be able to see some changes in your weight and overall well-being with intermittent fasting. How much weight you lose will be dependent on various factors, including your fasting schedule, adherence to healthy eating habits, and consistency with exercise.
By consistently incorporating healthy habits, intermittent fasting can be a sustainable and effective way to reach your weight loss goals, but it isn’t suitable for everyone. You should talk to your healthcare provider before you start any fasting regimen.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!