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Intermittent fasting isn’t just a buzzword.
It’s a dieting model that can deliver actual results when practiced correctly.
Intermittent fasting works by prolonging the time from when your body burns calories from food until it naturally begins burning body fat. It requires a period of scheduled eating and non-eating times, referred to as the eating window and the fasting window.
As well as helping your body burn fat, some scientific evidence shows intermittent fasting can have a positive effect in other areas. Stabilizing blood sugar levels, reducing high blood pressure, and lowering the risk of heart diseases are just some of the potential health benefits.
While the concept remains the same, the intermittent fasting technique has variations. The differences surround the eating pattern you follow, ultimately determining when you eat and how long you go without food consumption.
This article covers results achieved by real people to give you an idea of what to expect from intermittent fasting.
In This Article
How Long Does Intermittent Fasting Take to Work?
Everybody achieves results in their own time, as no weight loss journey is the same.
We can’t guarantee how long it will take to see changes, but that doesn’t mean that you can’t achieve positive results.
Fat burning usually begins after 12 hours or more of fasting, peaking between 16 and 24 hours.
However, it can take weeks for the human body to transition to intermittent fasting.
With consistency, you might notice changes within the first 10 days. You may see weight loss, but this is generally a reduction in your water weight.
The average person may see results for significant fat loss within a few weeks.
Remember, losing 1–2 pounds per week is a sensible goal for healthy, sustainable weight loss.
OMAD Before and After
Many diets use an intermittent fast to reduce body weight and OMAD is the One Meal a Day diet.
You can lose weight with OMAD, as like other diets, it forces the body to burn fat. It is a more extreme IF diet as you’re limited to eating only once, avoiding food for the rest of the day. It demands a daily calorie restriction.
You can also combine OMAD with the keto diet to see results more quicker.
Here are the weight loss results for people following the OMAD diet.
16:8 Fasting Results
The 16:8 is a popular intermittent fasting plan limiting eating to 8 hours a day.
It’s an excellent choice for beginners as you can fit several meals into the 8-hour window before fasting for the remaining 16 hours.
Here are some before and after pictures.
18:6 Fasting Results
Another time-restricted feeding schedule, the 18:6, is a more advanced fasting plan that allows you to eat in a 6-hour eating window each day.
In that time, participants are encouraged to focus on healthy eating.
Here are some before and after pictures.
20:4 Fasting Results
The 20:4 diet is also known as the Warrior diet, as it mirrors the eating habits and lifestyles of ancient warriors.
This method is a little different. You fast throughout the entire day until a 4-hour period at night where you can eat as much as you like.
It is more demanding than other intermittent fasting methods, as calorie restriction is severe.
While it isn’t sustainable for most people, some have succeeded with weight loss.
30-Day Intermittent Fasting Results
The below pictures show how much weight loss participants have seen after 30 days of consistent intermittent fasting.
A Word From RD
Intermittent fasting is the modern way to drop pounds and reach a healthy weight.
Fat loss and other health benefits like blood sugar management, good heart health, and mitigating the risk of certain diseases make intermittent fasting a popular tool.
The great thing about IF is that you can tailor it to suit your lifestyle. There is something to match your preferences, from alternate day fasting to warrior diets.
As with any diet, there is potential for adverse side effects. Some people may experience sickness and fatigue, nutritional deficiencies, and headaches.
The constant focus on calorie restriction can lead to eating disorders in some cases.
If you’re going to use intermittent fasting to lose weight, you must go about it sensibly.
Think of IF as part of a long-term, healthy lifestyle choice rather than a quick weight loss fix.
Focus on eating a healthy diet, even on your non-fasting days. Cut out junk food and reserve your meals for certain foods like whole grains, healthy fats, and lean protein to conserve energy. Protein also helps in maintaining muscle mass.
To increase the amount of weight you lose, create a calorie deficit with exercises like resistance training and strength training that help you burn more calories.
Does Intermittent Fasting Work? The Bottom Line
Whether you want to lose belly fat, fit into an old dress, or eat more mindfully, intermittent fasting can help.The pictures provided prove that IF can work, but it is essential to find an arrangement that works for you.
Remember, factors like age, weight, and body composition impact your health journey and how quickly you will see results. Always speak to your doctor before starting a new diet, as the restrictions required may not be suitable for you.
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