People want to know how much weight can you lose with intermittent fasting. But first we should clear what kind of fasting is it and how it works. We will also stress out what benefits will it have on your body.
You want to lose pounds and fat? This might be a good solution for you, especially if you are taking care of your health as well.
What is Intermittent Fasting?
Intermittent fasting is a term for following specific food consumption patterns, which cycles during fasting periods and normal (healthy) eating. So this is not a classical diet, but a consumption pattern or diet.
Classical methods of this fasting include fasting for a few hours and a few hours when you can normally eat.
Usually you have a 16-hour fasting and 8 hours of eating (normal eating, not overloading with food!), or 24 hours of fasting, twice a week.
While there are people who don’t know anything about fasting and think that it is not healthy and natural; it is the fact that our ancestors fast often – intentionally and unintentionally.
Sometimes they fasted intentionally, because they were dictated to religion.
But most of the time they unintentionally fast because the food was not in abundance as today. There were no refrigerators, shops and regular access to the food.
To be exact, they were often more hungry than fed, and sometimes endured long periods without food.
It is very likely that you unknowingly and unintentionally fasted in this way before. If you ate an early dinner, then had a long sleep, and the next day just ate lunch; you’ve been more than 16 hours without food.
Thus many people eat instinctively. They don’t care about the eating rules, but they rather listen to their body.
They are simply not hungry in the next morning and forcing with the food is never a good decision, if you don’t feel hungry.
Therefore, fasting is much healthier than constantly being forced with the “at least 3 to 5 servings per day”, and “a rich breakfast”.
A rich breakfast is one of the reasons for the growing obesity in the world (besides the caloric, processed and unhealthy food, of course).
How to Start with Intermittent Fasting?
The whole point of this fasting method is that a week is divided into days or hours, when you can enjoy food, and on the fasting days.
You shouldn’t eat anything on fasting days or very little (some organic juice or fruit).
In principle, there are 5 basic methods of intermittent fasting, whereby it is essential to select a method which we prefer. You should choose one which you think you will be able to stick with it.
This method includes 16 hours of fasting and 8 hours of eating. In this method, you can skip breakfast and limit the food consumption over a period of 8 hours; for example, from 8 am to 16pm. Then you have 16 hours of fast.
Most people find it easier to eat a light dinner in the late afternoon around 18pm. The next morning you can eat breakfast or brunch.
Interestingly, many people fast even longer and are surprised that they aren’t hungry. So you can easily pass on the 24-hour fasting or eat-stop-eat method of fasting.
Eat Stop Eat
The method includes the 24-hour fast, 1 or 2 times a week. You will have a one-day break from eating, when you can’t enjoy food, just enough fluids of course.
The next day you can eat normally, like you never had a fast. Do not gorge on food and eat slowly.
5: 2 Fast
Choose two days in a week when you will eat 500 to 600 calories, while you will eat normally the remaining 5 days.
The Warrior Diet
You should fast for 20 hours every day on a warrior diet, then eat a big meal in the evening. In this method, it is important what and how much you eat.
The philosophy is based on the fact that you provide necessary nutrients to the body in relation to the circadian rhythm.
The fasting period is based on a lack of food. During the 20 hours of fasting, you can eat some fruits and vegetables, some fresh juice or smoothie, and a protein drink.
This should supposedly stimulate sympathetic nervous system response that promotes concentration, gives energy and accelerates fat burning.
How Much Weight Can You Lose With Intermittent Fasting?
Nevertheless which fasting method you choose, your weight loss will depend on frequency and length of the fasting.
There are also other factors that determine the weight loss as type of food you eat during the fast period, how active you are and so on.
With fasting you will lose fat safely. In one week of fasting you should lose about 2-3 pounds of weight, but this number varies from individual to individual.
If you will workout and watch what you eat, you can lose weight even faster.
Fasting is an Ideal Tool for Losing Fat
Despite all the healing effects of fasting, most people decide for fasting, because they want to lose weight.
So how much weight can you lose with intermittent fasting?
It depens on factors like lenght and frequency of fasting, what you eat during this period and how active you are.
Weight loss can be achieved with this ideal tool for losing fat. Thus, when we eat fewer meals, we also eat fewer calories (unless we gorge on food in the non-fasting time).
Moreover, the process of fasting activates hormones that help you lose weight while maintaining or gaining muscle mass easier.
Lower insulin and increased growth hormone promote secretion of norepinephrine, so this is why short-term post even speeds up the metabolism.
So you don’t need to worry that your body will go into starvation mode and store the fat. You will also not loose muscles.
Choose your fasting method and try it. There are several health benefits of fasting that your body will welcome anytime.