You may have been tired hearing about the various diet and strategies for weight loss . But intermittent fasting may be different.
It is one of the promising diet plans to tackle the pandemic of obesity.
In this article, we will analyze the various research done in this field of intermittent fasting and weight loss. Then we will inform you about the weight loss potential of intermittent fasting .
But before analyzing intermittent fasting and weight loss, let’s find out how it works.
Table Of Contents
- 1 How intermittent fasting work?
- 2 Does Intermittent Fasting help to lose weight ?
- 3 Frequently Asked Question on Weight loss and Intermittent Fasting
- 3.1 How much weight should you lose in a month with intermittent fasting?
- 3.2 What is the average weight loss with intermittent fasting?
- 3.3 How long does it take for 16/8 intermittent fasting to work?
- 3.4 How much weight can you lose in a week with intermittent fasting?
- 3.5 How much weight can you lose by 16 8 intermittent fasting?
- 3.6 How long does it take to lose 10 kg with intermittent fasting?
- 3.7 Can you lose 10 kgs in a month?
- 3.8 Can you lose 20kg with intermittent fasting?
How intermittent fasting work?
The basis of intermittent fasting for weight loss is simple.
We know that intermittent fasting is focused more on when we eat than what we do . But research has shown that intermittent fasting leads to decrease in the amount of calorie we eat. This reduction in calorie intake will automatically lead to weight-loss.
When you are fasting ,the level of insulin and glucose decrease in your body. This decrease in insulin will stop the process of formation of fat in your liver and increase level of Glucagon. Glucagon leads to greater burning of fat for energy.
During fasting level of an another hormone “adrenaline” increases. This hormone encourages the fat cells to burn fat for production of energy and help in weight-loss.
After 6to 8 hours of fasting , the level of glucose and glycogen is depleted in the body. So the body uses ketone bodies as source of energy. This is also called metabolic switching. The body switches from fat production to fat utilization.
Ketone bodies are produced by burning body fat . The process of production of ketone bodies requires massive amount of energy. This process also contributes to weight loss.
Does Intermittent Fasting help to lose weight ?
Yes, we can say that intermittent fasting actually help to lose weight . There are research that suggests that intermittent fasting is one of the tool for weight-loss.
A 2020 umbrella study found that intermittent fasting helps in weight loss and reduce insulin level, glucose level and blood pressure. This study analyzed more than 27 clinical research trails on humans where more than 900 participants had been analyzed.
|Factor||Number of participants||Result of IF|
|Body Mass Index (BMI)||566||Decreased|
According to a 2014 meta-analysis , Intermittent fasting causes 3%–8% reductions in body weight after 3–24 weeks .
Alternate day fasting was found to be quicker in weight loss then intermediate fasting. Intermitting fasting produce 0.25 kg weight loss per week whereas alternate day fasting produce 0.75 kg weight loss in a week.
So alternative fasting will be better if you want to find quicker results, but both of these steps will lead to equal amount of weight loss in the end.
A 2015 research paper on Elsevier shows that most people loose about 3 to 5 kg weight by help of intermittent fasting.
This paper also shows that maximum weight loss due to intermittent fasting was 16.6 kg after 20 weeks.
Intermittent fasting is also useful to reduce 4-7% of your belly fat. Intermittent fasting helps to lose fat without hurting the muscle. Muscle mass is preserved in weight loss of intermittent fasting.
Frequently Asked Question on Weight loss and Intermittent Fasting
How much weight should you lose in a month with intermittent fasting?
Research has shown that intermittent fasting can cause about 0.25 to 0.75kg weight loss in each week. So this will lead to weight loss of about 1 to 3 kg in a month. If you are about 70 kg then it will be around 5 % of your total body weight.
What is the average weight loss with intermittent fasting?
A 2015 research paper on” Do intermittent diets provide physiological benefits over continuous diets for weight loss? A systematic review of clinical trials” shows that people lose about 3 to 5 kg of weight in 10 weeks by help of intermittent fasting.
How long does it take for 16/8 intermittent fasting to work?
Experts believe that it takes around two months for intermittent fasting to work. Some people are lucky that they are able to feel change even during their first week. But if you are new to intermittent fasting then you shouldn’t lose hope in first few weeks of your fasting. If you aren’t able to feel results after two months then you should consult a dietician.
How much weight can you lose in a week with intermittent fasting?
As already stated, research shows that you can lose around 0.25 to 0.75 kg weight every week by help up intermittent fasting. If you want quicker results then you should try alternate day fasting. For more details, click here.
How much weight can you lose by 16 8 intermittent fasting?
16-8 intermittent fasting will lead to similar weight loss result like other forms of intermittent fasting. But it may be slower than Alternate day fasting.
However both of these forms will lead to equal amount of weight loss in long term.
When talking about weight loss, 16-8 intermittent fasting will produce around 0.25 kilograms of weight loss every week . S o you will be able to lose about 2 to 5 kilogram weight in 2 month.
Research has shown that some people are able to lose more than 16 kg in 20weeks.
How long does it take to lose 10 kg with intermittent fasting?
Average people lose about three to five KG of weight in every 10 week. So it will require about 20 weeks to lose 10 kg weight. But you can achieve this quicker by taking extra care of your fasting and exercise.
Can you lose 10 kgs in a month?
Yes you may be able to lose 10 kg weight in a month. But we strongly advice against it. Such quick weight loss is unhealthy. It will cause you gallstone, hair fall, reduced bone strength and reduced muscle mass. Don’t do such unhealthy torture on your body.
Remember , slow and steady wins the race.
Can you lose 20kg with intermittent fasting?
Yes you can. It will require at least 6 months to safely loose 20 kg of weight by help of intermittent. This story may encourage you.
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Sachet Subedi is 2nd year medical student from Institute Of Medicine, Maharajgunj . He writes on health, diet, wellness and science. He likes cricket and loves to study books and research paper on productivity, diet , health and wellness.