Intermittent Fasting Weight Loss Plateau: Why it Happens and What to Do

In a review published in the Experimental Gerontology journal, researchers found that calorie restriction alone may result in metabolic adaptations, which can lead to a weight loss plateau and even weight regain in the long term (2).

This study highlights the fact that the body’s metabolism is highly adaptive and can adjust to different levels of calorie intake (2). This phenomenon can be seen in people who follow intermittent fasting for weight loss as well, as intermittent fasting is a form of calorie restriction.

What Is an Intermittent Fasting Weight Loss Plateau?

A weight loss plateau is when your body stops losing weight despite continued efforts to restrict calories or increase physical activity. It can be frustrating and discouraging, particularly if you have been consistently seeing progress on your weight loss journey.

While you’re on an intermittent fasting diet, you may experience a period of steady weight loss followed by a plateau. This is because you’ve reduced the amount of energy (calories) you’re taking in overall, and over time, your body adapts to this perceived scarcity by conserving energy. 

As your body adapts and burns less energy, weight loss may slow down or come to a halt. This is known as an intermittent fasting weight loss plateau.

Is it Normal to Plateau on Intermittent Fasting?

It’s normal to plateau on any weight loss plan, including intermittent fasting. The body’s metabolism is highly adaptive and can adjust to different levels of calorie intake. So when you consistently follow a specific pattern of eating, your body may reach a point where it no longer responds to the same stimulus.

Although it’s frustrating, there are things you can do to overcome the plateau, which we will discuss in this article.

Why Have I Stopped Losing Weight with Intermittent Fasting?

There can be multiple reasons for a weight loss plateau when following intermittent fasting. Some potential explanations include:

• Your body has adapted to a lower calorie intake and is now conserving energy by slowing down your metabolism.
• You may have reached your body’s set point, which is a specific weight your body naturally maintains.
• You may be consuming more calories during your eating window than you realize, causing you to exceed your calorie deficit.
• Hormonal changes in the body can also affect weight loss and cause a plateau.
• Other factors such as stress, lack of sleep, or medical conditions can also contribute to a plateau.

Read more: 4-Week Intermittent Fasting: A Complete Guide

How Do I Break My Weight Loss Plateau on Intermittent Fasting?

If you’ve hit a weight loss plateau with intermittent fasting, here are some strategies you can try to break through it:

1. Vary Your Fasting Routine

Changing up your fasting routine means adjusting the eating and fasting windows of your intermittent fasting (IF) schedule.

It may work because your body can adapt to a set routine, potentially slowing down metabolism. By varying your fasting lengths, you keep your body guessing and may break through a plateau.

Here’s what to consider when deciding on a new fasting routine:

• Alternate days: Try fasting every other day instead of a daily routine. This method can stimulate fat loss by introducing a new cycle for your body to adapt to.
• Adjust fasting lengths: Increase the fasting period. For example, shift from a 16:8 routine to 18:6 or 20:4 to challenge your body and further stimulate fat loss. Just be careful not to consume too little food.
• Incorporate a 24-Hour fast: Implement a full day of fasting once per week. It may give your metabolism a jolt and break through stagnant weight loss.

2. Monitor and Adjust Your Caloric Intake

Monitoring your caloric intake involves tracking the number of calories you consume. This is effective because eating too many or too few calories can hinder weight loss. A calorie deficit is needed for weight loss, but too few calories can stall your metabolism (2).

Use apps or food journals to keep track of what you eat. Make adjustments based on your weight loss goals and caloric needs. Ensure you consume enough to fuel your body, especially on active days.

Be wary of hidden calories or mindless snacking during your eating window. Overeating can quickly add up and sabotage your weight loss efforts.

You may be eating more than you think if you regularly:

• Eat out at restaurants or order takeout, where portion sizes are larger and food contains hidden oils and sugars.
• Consume beverages with calories, such as lattes, alcoholic drinks, or sugary sodas, which can add up quickly.
• Regularly snack on nuts, cheese, or other calorie-dense foods without portion control, leading to higher calorie intake.
• Indulge in “healthy” snacks that can still be high in calories, such as protein bars or smoothies.
• Forget to account for small tastes or bites taken while cooking, which can accumulate unnoticed.
• Eat while distracted, such as watching TV or working, which can lead to consuming more than necessary.

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3. Review Your Food Choices

This means evaluating the quality of your diet. It works because not all calories are equal—nutrient-dense foods support weight loss better than ultra-processed, high-calorie foods.

Focus on whole foods such as fruits, vegetables, lean proteins, and whole grains. Balance your macronutrients to ensure you’re getting the right mix of proteins, fats, and carbs (3). Limit ultra-processed foods and added sugars. Watch for sneaky calories in dressings, sauces, and beverages.

Going low-carb may also help break a weight loss plateau. This is because consuming fewer carbs limits your food options and often results in a lower calorie intake.

However, combining low carb with intermittent fasting can be challenging. If you’re active or if your body feels better with carbs, it may not be the best option for you. Experiment to find what works best for your body.

4. Consider Taking Exogenous Ketones

Exogenous ketones are supplements that can help put your body into a state of ketosis, where fat is burned for energy. When on a keto diet as well as fasting, some people find that they can help with energy for exercise or to combat some of the side effects of the keto diet. This may help you keep going on your weight loss journey.

If you decide to try exogenous ketones, start with a small dose and see how your body responds. They can be used to enhance your fasting periods but shouldn’t replace whole foods. As with any supplement, you should consult a healthcare professional first to avoid unwanted side effects. They’re not suitable for everyone.

We discussed how a keto diet can help break your weight loss plateau in our Keto Weight Loss Plateau blog post.

5. Exercise Consistently

Regular physical activity increases your calorie burn and helps with weight loss. Exercise helps because it boosts your metabolism and builds muscle, which burns more calories when you’re at rest (4).

The American College of Sports Medicine (ACSM) recommends at least 150 to 250 minutes of moderate exercise per week for weight loss (5). You can meet this recommendation by breaking it into smaller sessions throughout the day, such as a brisk walk during your lunch break or taking the stairs instead of the elevator.

Consider incorporating strength training exercises that target multiple muscle groups simultaneously. This approach is more efficient and can help you build lean muscle, which supports weight loss (4).

You may find it helpful to exercise during your eating window to fuel your workouts and help with muscle recovery.

Although fasted exercise is also said to boost fat burning to an extent, it may not be suitable for everyone. If you feel weak or dizzy during fasted workouts, you should consider exercising during your eating window instead.

6. Consider High-Intensity Interval Training (HIIT)

HIIT involves short bursts of intense exercise followed by rest or low-intensity periods. This is effective as it increases calorie burn and boosts metabolism even hours after exercising (6).

Integrate HIIT workouts into your weekly routine just a couple of times a week. You can do HIIT with activities such as sprinting, cycling, or body weight exercises. Start with shorter sessions and gradually increase the intensity.

Structure your HIIT workout around eating windows, as exercising on an empty stomach may be challenging. Furthermore, the benefits of fasted exercise aren’t significant enough to compromise your performance or safety. Listen to your body and adjust as necessary.

7. Consider a Fasting Break

Taking a short break from fasting can reset your body’s metabolism. Sometimes, the body needs a break from restriction to recover and recalibrate.

Plan a break that lasts a few days to a week and focus on eating nutritious meals regularly. This can reset your hunger cues and metabolism. Avoid overeating during this period—listen to your body’s hunger signals to guide you.

8. Assess Your Lifestyle

Lifestyle factors such as sleep, stress, and hydration significantly impact weight loss. Poor sleep and high stress can increase hunger hormones and reduce your willpower.

Ensure you get 7-9 hours of quality sleep each night. Manage stress through activities such as meditation, yoga, or hobbies (7).

Stay well-hydrated to support metabolism and reduce unnecessary snacking. Addressing these lifestyle factors can enhance the effectiveness of your IF and weight loss efforts.

Read more: Intermittent Fasting and Muscle Loss

Will a Cheat Day Break My Plateau?

A single cheat day may not be enough to break through a weight loss plateau on its own, but it can play a role in a broader strategy. 

When you’re in a prolonged calorie deficit, your body can adapt by lowering its metabolic rate, a phenomenon that is known as metabolic adaptation (8). This can make further weight loss challenging.

Temporarily increasing your calorie intake may help counteract this adaptation by signaling to your body that it’s not in starvation mode, potentially boosting metabolism.

Cheat days (or refeed days) can also help with psychological aspects, as strict calorie restriction can lead to feelings of deprivation and make it more difficult to stick to your plan in the long term.

The hormones related to hunger and satiety can also be affected by a cheat day, which makes it easier to stick to your calorie goals on other days.

So, what’s this “broader strategy” that was mentioned earlier? It’s essential to plan and track your cheat days carefully to avoid going overboard.

Cheat meals or days should still fit into your overall calorie goals for the week and not be used as an excuse to binge on unhealthy foods. Choose higher quality, nutrient-dense options for your cheats rather than ultra-processed food.

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How Can I Speed up Weight Loss on Intermittent Fasting?

To speed up weight loss while practicing intermittent fasting, you should consider these practical tips that can maximize your efforts and may help you achieve your goals:

• Optimize Your Fasting and Eating Windows: Tailor your fasting schedule to suit your lifestyle. If you’re doing a 16/8 fast, try extending it to 18/6 for a few days. Listen to your body and find a routine that feels sustainable and effective.
• Choose Nutrient-Dense Foods: Focus on whole, minimally processed foods that provide essential nutrients. Incorporate plenty of fruits, vegetables, lean proteins, whole grains, and healthy fats. These foods support weight loss and keep your energy levels steady (3).
• Hydrate well: Drink plenty of water throughout the day. Staying hydrated is essential for metabolism and can help control hunger (9). Herbal teas and black coffee can also be included during fasting periods to keep things interesting.
• Incorporate Exercise: Add regular physical activity to your routine. This could be a mix of cardio, strength training, and flexibility exercises. Even a daily walk can boost your calorie burn and improve overall health (10).
• Try High-Intensity Interval Training (HIIT): HIIT can be particularly effective during intermittent fasting. Its short bursts of intense activity can rev up your metabolism and promote fat loss, even after your workout has ended(6).
• Manage Stress: High stress can hinder weight loss by affecting your hormones and encouraging overeating. Practice stress-reducing activities such as yoga, meditation, or hobbies that you enjoy (7).
• Get Enough Sleep: Aim for 7-9 hours of quality sleep per night. Poor sleep can disrupt hunger hormones and metabolism, which makes losing weight more difficult (11).
• Monitor Your Progress: Keep track of your food intake, exercise, and weight loss progress. This can help you understand what works best for you and where you may need to make adjustments.
• Be Patient and Consistent: Weight loss is a gradual process. Stay consistent with your fasting schedule and healthy habits and give your body time to adjust and respond.

Frequently Asked Questions

• How many weeks is considered a weight loss plateau?

There is no standard definition, but a weight loss plateau may be considered to occur when there is no significant change in weight for 3 to 4 weeks. This time frame allows for normal fluctuations in weight due to factors such as hydration levels or hormonal changes, distinguishing a true plateau from temporary stalls.

• Will a weight loss plateau go away on its own?

A weight loss plateau may not go away on its own without adjustments to your diet or exercise routine. Over time, the body adapts to calorie intake and physical activity and requires new strategies to restart weight loss. Implementing changes such as varying your caloric intake, adjusting your exercise routine, or revisiting your nutritional choices can help overcome a plateau.

• How can you shock your body out of a plateau?

To “shock” your body out of a plateau, consider changing your routine. This could mean adjusting your diet by varying caloric intake or trying new exercises. Increasing the intensity or duration of workouts, incorporating strength training, or taking rest days can also help. These changes can prevent your body from adapting to the same routine, potentially reigniting weight loss.

In our previous blog post, How To Reset Your Metabolism, we discussed this in detail.

• How do you tell if you hit a weight loss plateau?

You may be in a weight loss plateau if you’ve been consistently following your diet and exercise plan, but your weight hasn’t changed for a few weeks. Other indicators include measurements and body composition remaining the same despite your ongoing efforts.

• What is the 2-2-2 method for metabolism?

The 2-2-2 method involves focusing on consuming lean proteins, healthy fats, and fibrous vegetables at every meal to optimize metabolism. The idea is to balance these macros systematically to support metabolic function and energy levels, although the specifics can vary depending on individual dietary needs.

• Why am I doing lots of exercise but not losing weight?

If you’re exercising a lot but not losing weight, this could be due to several factors: consuming more calories than you’re burning, not getting enough rest or recovery, hormonal imbalances, or building muscle while losing fat. Assessing your caloric intake, ensuring adequate sleep, and tracking body measurements rather than just your weight may provide insights.

The Bottom Line

Breaking through an intermittent fasting weight loss plateau requires persistence, adaptability, and a holistic approach. It’s about mixing up your fasting routine, making mindful food choices, and embracing regular exercise. Plateaus are actually quite natural and can happen to anyone, but with the right strategy, you can overcome them and continue on your weight loss journey.