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.
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:
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Let’s review each of these factors in more detail.
There are various IF schedules that people follow, and each one can have a different impact on weight loss.
Some popular methods include:
Read our, intermittent fasting 20/4 blog for more intermittent fasting methods.
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
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:
Both individuals are technically practicing IF, but their food choices can greatly impact weight loss results:
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.
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:
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).
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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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.
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.
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:
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.
Losing 30kg (66 pounds) with intermittent fasting requires consistency and a well-planned approach. Here are some tips to help you reach this goal:
Read more: Green Tea Intermittent Fasting: Benefits and Side Effects
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.
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.
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.
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.
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.
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