How Much Weight Can I Lose From Intermittent Fasting?

Intermittent fasting has been surging in popularity lately as a simple and effective weight loss strategy, but just exactly how much weight can you lose? And is this weight fat, muscle or both? Watch this week's video to find out!

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REFERENCES:

[1] Heilbronn, L. K., Smith, S. R., Martin, C. K., Anton, S. D., & Ravussin, E. (2005). Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism. The American journal of clinical nutrition, 81(1), 69-73.

[2] Varady, K. A., Bhutani, S., Klempel, M. C., Kroeger, C. M., Trepanowski, J. F., Haus, J. M., ... & Calvo, Y. (2013). Alternate day fasting for weight loss in normal weight and overweight subjects: a randomized controlled trial. Nutrition journal, 12(1), 1.

[3] Eshghinia, S., & Mohammadzadeh, F. (2013). The effects of modified alternate-day fasting diet on weight loss and CAD risk factors in overweight and obese women. Journal of Diabetes & Metabolic Disorders, 12(1), 1.

[4] Keogh, J. B., Pedersen, E., Petersen, K. S., & Clifton, P. M. (2014). Effects of intermittent compared to continuous energy restriction on short‐term weight loss and long‐term weight loss maintenance. Clinical obesity, 4(3), 150-156.

[5] Gjedsted J, Gormsen L, Buhl M, Norrelund H, Schmitz, Keiding S, Tonnesen E, Moller N. Forearm and leg amino acids metabolism in the basal state and during combined insulin and amino acid stimulation after a 3- day fast. Acta Physiologica. 2009; (6): 1-9.

[6] Deldicque L, De Bock K, Maris M, Ramaekers M, Nielens H, Francaux M, Hespel P. Increased p70s6k phosphorylation during intake of a protein-carbohydrate drink following resistance exercise in the fasted state. Eur J Appl Physiol. 2010 Mar;108(4):791-800

[7] Samer W. El-Kadi, Agus Suryawan, Maria C. Gazzaneo, Neeraj Srivastava, Renán A. Orellana, Hanh V. Nguyen, Gerald E. Lobley, and Teresa A. Davis. Anabolic signaling and protein deposition are enhanced by intermittent compared with continuous feeding in skeletal muscle of neonates. Am J Physiol Endocrinol Metab 2012;302 E674-E686

London Ontario Personal Trainer

[PermaBulking]

Best IF video i've seen so far. Thanks

[thatdudekyle]

I lost 35 pounds in a month & a half with IF, diet, and walking a few miles a day

[anuragupadhyay]

I lost 33 pounds in 2 months with intermittent fasting, starting with 16/8 and shifting to 20/4 later

[thewheelcowboy]

I eat 4 p.m. to 6 p.m. Morning hunger pangs are strong for about one minute but I white knuckle it through. Like coffee black. Evenings are the most difficult to not consume calories. The lighter I get the better I feel. Its all about how I feel and how the clothes fit, not how I look.

[jquinones]

I lost 4 pounds in 5-6 days, fasting has been great for me!

[marilynharris]

I've been fasting for 8 days now aswell as working out for 15 mins a day or a 30-60min walk and went from 110.6kgs to 106.8kgs I am loving how energetic I feel and clear minded aswell as motivated to do everything 😊😊

[MadaraUchiha-temi]

man ppl lose weight based on how they eat and how much they work out, everyone is different i've lost 5 pounds in 1 week and sometimes 2-3 pounds a week and sometimes i dont even lose anything, but i'll have to say i love this diet.

[thisisquitedeepwow]

It is superior to other methods because its EASIER. LESS TIME CONSUMING. HEALTHIER. CHEAPER.

[austinz]

This guy is very well composed, great and helpful vid 🖒

[phil]

IF is the answer folks. Start eating at 1:00PM stop at 5:00PM nothing but water, black coffee, black tea during your fast.

[soyourcar]

I'd add that it depends upon your weekly caloric intake. Eat too far below maintenance or have a suboptimal nitrogen balance and you will lose muscle as you would with any other diet. Otherwise, great stuff as always.

[angrytaxiowner]

Yeah it becomes quite easy
Kind of like deprogramming from the other people eating at every turn of the day
Deprogramming from fast food and consumerism/commercial pressure telling us when and what to eat

[johunter]

I respect your use of citations.  I hate when people give their own opinions.  It drives me mad.  This is thorough and there is no room for argument except with citations.  Mad respect, kid.

[MattReads]

You compared it to diets. Intermittent Fasting is not a diet. It is a schedule. You can use it with any diet.

[mubtasimzaoad]

I have lost 5 kg weight by just stopping overeating, Now, I am thinking of starting intermittent fasting. Still need to lose 25-30 kg !!

[angrytaxiowner]

I've been doing IF ( 22/2) for over two years now. Look at the thumbnail pick the check out how thick and cut you can stay depending on your genetics!
I eat about 2000 average calories per day about 90 to 120 g of protein per day probably 200 g of total carbohydrate quite a bit of fat probably 50 g of fat or moreso basically I eat for 2 hours Per day and then fast for 22 hours. I think with this is superior to a regular diet is that it suppresses the hunger hormone Ghrelin when you are in a fasted state. Give it a try it works for me and I plan on doing this for the rest of my life

[elenawa]

I lost 8 pounds in a week with 20/4 fasting

[anshaj]

I do intermittent fasting and it is best way to loose weight when u cant workout and u r busy.

[ladybee]

Oh sience has all the answers no matter what a persons experience is!

[Danger-kdqe]

Step 1, Himalayan pink salt Two tablespoons 32 oz water detox drink" bathroom buster" after thats done journey begins, have staple supplements in ur meal n fast window, MCT oil, Acv, omega 3, green tea or black tea, water. " lots of veggies during eating window, 20 hr fast 4 hr eating window. calories for eating window, ur weight times *10 example 160 lbs times 10 =1600 is daily calories needed to maintain then subtract accordingly. This journey takes time dedication n wanting to change, eat right every time u eat, when ur come out of a fasted state u will soon feel like u only want to put good foods in ur system. don't get discouraged about dropping weight it will come in time.