How Much Weight Can I Lose With Intermittent Fasting?

Imagine if you didn’t have to count calories, get rid of all your favorite foods, or even follow a strict eating schedule. That all you had to do was limit the times you eat and allow your body to rest in between. Sounds totally liberating, right?

This would be especially true for those of us who have struggled with traditional diets.

Research suggests that intermittent fasting (IF) can help with weight loss and improve metabolic health (6).

But, how much weight you could lose on IF isn’t set in stone.

That’s because, simple as it is, intermittent fasting’s effectiveness depends on various factors such as diet quality, physical activity, and even food quantity during eating windows.

Here’s what you need to know about how much weight you can potentially lose with intermittent fasting and how to make the most of it.

How Much Weight Can You Lose In a Month with Intermittent Fasting?

You might lose around 2-3% of your body weight in a month with intermittent fasting,  according to various studies (6).  This number could be higher or lower depending on:

• The IF schedule you chose
• How committed you are to sticking with the schedule
• Whether or not you’re eating healthy and nutritious foods during your eating windows
• Your current weight and body composition
• Your overall activity level

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Let’s review each of these factors in more detail.

Intermittent Fasting Schedule You Choose

There are various IF schedules that people follow, and each one can have a different impact on weight loss.

Some popular methods include:

16/8 Fasting aka LeanGains

• In this method, you fast for 16 hours and have an eating window of 8 hours each day.
• This schedule is often more sustainable for long-term weight loss.
• It can potentially lead to a slower but steady weight loss journey.
• It’s part of Time-Restricted Eating (TRE) along with the 18/6, 20/4, and 22/2 methods. The longer the fasting period,  the more challenging it may be, but potentially the quicker the weight loss results.

Alternate-Day Fasting (ADF)

• This method involves alternating between a day of fasting (no food or very few calories) and a day of regular eating.
• It’s more challenging than other methods because it requires going 24 hours without food or with very few calories.
• It may lead to quicker weight loss but can be harder to sustain for long-term success.

The 5:2 Diet

• This method involves eating normally for five days of the week and restricting calories to 500-600 on two non-consecutive days.
• It’s a more flexible approach compared to ADF,  but still requires discipline and commitment on fasting days.
• It may lead to slower weight loss, but can be easier to maintain for the long haul.

Warrior Diet

• This method involves eating one main meal, usually at night, within a 4-hour eating window and having small amounts of raw fruits and vegetables during the day.
• It may lead to quicker weight loss due to longer fasting periods, but can be challenging for those with busy daytime schedules.
• It may not be sustainable long-term, as it restricts food intake during the day when most people are active and need fuel.

Read our, intermittent fasting 20/4 blog for more intermittent fasting methods.

How Committed You Are to Your IF Schedule

IF offers cumulative benefits when practiced consistently. This means that the longer and more consistently you follow your chosen schedule, the better and quicker results you may see.

Research suggests that it takes about 10 weeks for us to fully form a new habit with daily repetition (8).

So if your goal is to lose weight with IF, sticking with your schedule for at least three months is recommended.

This may mean planning your meals and eating windows in advance, finding support from friends or online communities, and staying consistent even on weekends or during vacations.

Read more: What to Eat After Fasting, and What to Avoid to Reap the Benefits

Nutrition and Food Choices During Eating Windows

Intermittent fasting is meant to create an energy deficit by limiting the times you eat.

But what you choose to fuel your body with during your eating windows also plays a significant role in weight loss. Picture these two scenarios:

• A person eats a large burger, fries, and soda within their eating window
• Another person eats a balanced meal with lean protein, vegetables, and whole grains in the same time frame.

Both individuals are technically practicing IF, but their food choices can greatly impact weight loss results:

• Person A may have trouble creating an energy deficit and will likely lose less weight due to consuming calorie-dense foods (2).
• Person B can create a larger energy deficit and potentially lose more weight with healthier food choices (2).
• Person A may struggle with feelings of fatigue and hunger during their fasting periods, while Person B may have more sustained energy, due to eating nutrient-dense foods (1).
• Person A may experience cravings and overeating during their eating windows due to the highly palatable nature of energy-dense foods, while Person B may feel more satisfied and have better portion control with balanced meals (12).
• Person A may have a harder time maintaining their results long-term because they may not be developing healthier eating habits, while Person B may have a better chance at sustaining their results by incorporating nutritious meals into their lifestyle (3).

Body Composition and Activity Level

Body composition refers to the amount of muscle vs. fat in your body.

If you have a higher percentage of body fat, you may lose more weight in the beginning compared to someone with less body fat (4). The physiological reason behind this is that fat cells store excess energy, and when you create an energy deficit, they will be the first to release stored energy.

When you have a lower percentage of body fat, it may take longer to see weight loss results, as your body has less stored energy to use. What you may see instead are improvements in body composition, such as reduced belly fat or increased muscle mass.

Additionally, your overall activity level can also impact weight loss results (11).

If you’re sedentary for most of the day and/or don’t engage in any physical activity, your energy expenditure will be lower compared to someone who is active throughout the day.

Incorporating exercise and movement into your daily routine can help boost weight loss results by increasing energy expenditure and improving body composition.

What Happens To The Body After 30 Days of Intermittent Fasting?

After 30 days of IF, you’ll probably feel more comfortable with your chosen schedule and may start seeing some physical changes.  Your body will also adapt to using stored fat for energy more efficiently, possibly leading to better weight loss results.

Some other potential benefits you may experience after 30 days of IF include:

• Improved insulin sensitivity and blood sugar control.
• Reduced inflammation in the body.
• Increased energy levels.
• Better mental clarity and focus.

Improved Insulin Sensitivity and Blood Sugar Control

Insulin is a hormone that helps regulate blood sugar levels in the body.

When we consistently consume food, our bodies are triggered to produce insulin every time we eat. Sometimes our cells become less sensitive to the effects of insulin, requiring us to produce more.. But with IF, we give our body a break from constantly producing insulin, which may help improve its sensitivity to this hormone (5). Weight loss itself can also help improve insulin sensitivity.

Research has suggested that IF can lead to better control of blood sugar levels, which may benefit people with conditions like diabetes or prediabetes (5).

Reduced Inflammation in the Body

Inflammation is a natural response of the immune system to protect our bodies from injury or infection. However, chronic inflammation can lead to various health issues, and is associated with obesity.

Some studies have suggested that IF may help reduce markers of inflammation in the body (10).

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Increased Energy Levels

As your body becomes more adapted to using stored fat for energy, you may experience increased energy levels during fasting periods (15).

This can be beneficial if you’re looking to boost productivity or engage in physical activities while fasting. However, while some people may experience increased energy levels, individual experiences can vary. 

Better Mental Clarity and Focus

IF has been suggested to have positive effects on brain health, especially in those with certain neurological diseases.  (14). There is no clear evidence of improved cognitive function in healthy subjects with IF in the short term, but some people perceive positive effects on subjective aspects like mental clarity and focus.

Read our, pros and cons of intermittent fasting for more detailed information on the efficacy of intermittent fasting.

Is It Safe To Fast for 30 Days?

Fasting for 30 days intermittently (where you still consume food during eating windows) is safe for most healthy people. Fasting for 30 days straight without consuming any food is not recommended and can be dangerous for your health.

Some people should also avoid fasting for 30 days, even intermittently, including:

• Pregnant or breastfeeding women.
• Individuals with a history of eating disorders.
• People with certain medical conditions such as diabetes or low blood pressure
• Those taking certain medications that require food intake.
• Children and teenagers.
• Older adults with higher nutrient needs.
• Those who are underweight or have a history of malnutrition.
• Anyone feeling unwell or experiencing symptoms like nausea, dizziness, or low blood sugar levels during fasting periods.

If you’re unsure if intermittent fasting is safe for you, consult with a healthcare professional before starting. In our previous blog titled, 12-hour intermittent fasting  we’ve discussed the safety of prolonged fasts.

How To Lose 30kg With Intermittent Fasting

Losing 30kg (66 pounds) with intermittent fasting requires consistency and a well-planned approach. Here are some tips to help you reach this goal:

1. Set realistic goals: Losing 30kg will take time, so set achievable goals that keep you motivated. According to the American Council on Exercise, a safe and sustainable weight loss rate is about 0.5-1 kg (1-2 pounds) per week (13).
2. Choose a suitable fasting schedule: Experiment with different schedules to find what works best for you and your lifestyle. The most common IF methods include the 16/8 method, alternate day fasting, and 5:2 fasting.
3. Eat nutritious meals during eating windows: To support your weight loss goals, focus on incorporating nutrient-dense  foods from all food groups into your diet during your eating windows (3).
4. Stay hydrated: Drinking enough water is essential for overall health and can also help with hunger during fasting periods (7).
5. Incorporate regular exercise: Along with IF, engaging in regular physical activity can boost weight loss and improve body composition (11).
6. Practice mindful eating: Pay attention to your food choices, portion sizes, and how you feel while eating to avoid overeating during eating windows (9). 

Read more: Green Tea Intermittent Fasting: Benefits and Side Effects

FAQs

• How Long Does It Take To Lose 10kg With Intermittent Fasting?

You might lose 10kg with intermittent fasting in anywhere from two to five months, depending on factors like your starting weight, chosen fasting schedule, and overall lifestyle habits.

• How Much Weight Can I Lose In 1 Month With Intermittent Fasting?

A safe and sustainable weight loss rate is about 0.5-1 kg (1-2 pounds) per week, so it may be possible to lose up to 4-5 kg (8-10 pounds) in one month if following this guideline (13).  However, individual results may vary depending on various factors.

• What Happens After 1 Month of Intermittent Fasting?

After one month of IF, you may start seeing changes in your weight and body composition. You may also experience improved insulin sensitivity, reduced inflammation, increased energy levels, and better mental clarity.

• How To Lose 2 Kg In a Week With Intermittent Fasting?

To lose 2kg in a week with intermittent fasting, you’ll need to create a calorie deficit, one larger than the 0.5-1 kg (1-2 pounds) per week guideline. This might be achieved by choosing a more restrictive fasting schedule or incorporating more physical activity. 

However, it’s not recommended to aim for rapid weight loss as it can be unsustainable and potentially harmful to your health. Always prioritize a safe and balanced approach to weight loss.

The Bottom Line

Intermittent fasting can be an effective tool for weight loss, but how successful you are with it depends on various factors.

By choosing a schedule that works for you, staying committed to it over time, making healthy food choices during eating windows, and incorporating exercise into your routine, you can optimize your results with IF.

Also, keep in mind that weight loss is not the only measure of success. Improvements in body composition, energy levels, and overall health should also be considered when evaluating the effectiveness of IF for you personally.

As with any diet or lifestyle change, it’s essential to consult with a healthcare professional before starting intermittent fasting. It may not be suitable for everyone, especially those with pre-existing medical conditions or taking certain medications.