Intermittent Fasting But NOT LOSING WEIGHT

Are you NOT losing weight with intermittent fasting? Find out why intermittent fasting isn't working for you. There are about 5 main reasons why you're not losing fat despite fasting. It's common to make some mistakes and hit these plateaus during a weight loss journey. This video will help you break it and move forward.

Timestamps:
Cutting Calories Without Refeed Day: 0:34
Metabolic Compensation: 1:24
Not Readjusting Calories & Macros: 2:51
Minor Mistake #1 3:30
Major Benefits From Fasting: 3:36
Minor Mistake #2 4:05
Minor Mistake #3 4:26
Major Mistake #1 5:10
Major Mistake #2 5:41
Choosing the Wrong Eating Window 8:51
Exercise 10:36

If you started intermittently fasting and you aren't seeing the results that you were expecting don't give up hope, because you're not alone. A lot of people start fasting with the perceived notion that it's going to be a piece of cake... an easy ride, with no road bumps along the way. But the truth is that there are road bumps and just by making a couple of mistakes with your fasting plan you can completely plateau, stop losing weight, and stop burning fat. So today I want to go over exactly why you may have stopped burning fat with your intermittent fasting plan and what you can do to get that fat loss started again. The first reason that I want to start with is one that catches people by surprise and causes them to hit plateaus even though they know they're eating less calories than they're burning. And that's cutting calories too low without incorporating refeed days or even refeed weeks. You see, with intermittent fasting there's a good chance that you'll be in a calorie deficit just by limiting the amount of time during the day that you can eat. If you're practicing a 16/8 intermittent fasting protocol, that means that you're only allowed to eat 8 hours of the day. When you try to cut calories further during your eating window you can wind up with a very large deficit. And while aggressive reductions in your daily calories that are around 30 percent or more subtracted from your maintenance levels, while aggressive reductions like that aren't by themselves a problem they are a problem if you don't set them up correctly. This is because of metabolic compensation. Your body will adapt to a very sharp drop in the number of calories you're taking in with a sharp drop in your metabolism. This could lead to less weight loss than what you would expect by lowering calories to a certain point. In fact some studies show that metabolic compensation can explain around 67 percent of the instances where there is less weight loss than what is expected.(1) To avoid this, if you are cutting calories in a more aggressive way you need to incorporate refeeds. You can do this by keeping your calories under 30 percent from maintenance 4 to 5 days per week, and then you would incorporate a couple days per week where you make sure to bring your calories back up to maintenance levels. These "refeed days" will help keep your metabolism elevated ultimately helping you continue to burn fat. You can also do this by keeping your calories under 30 percent from maintenance for 2 weeks, and then cycling in 2 weeks of keeping your calories at maintenance. This was proven to help slow the decline in metabolic rate while dieting. (2) Remember you would cycle...
RESEARCH:

(1) "Changes in metabolic rate explained on average 67% of the less-than-expected weight loss"

(2) Matador Study: 2 weeks on/ 2 weeks off is better than continuous calorie restriction

(3) "leucine acutely stimulates insulin secretion"

(4) "The effect of Acesulfame K on insulin secretion was similar to that observed by injecting or infusing the same doses of glucose"

(5) "Stevia preloads significantly lowered postprandial glucose levels" "and postprandial insulin levels compared to both aspartame and sucrose preloads"

(6) "Stevia does not affect in acute glycemic and insulin responses to OGTT in obese patients."

(7) Lower DED should be considered a prevention strategy for obesity

(8) resistance exercise training during weight loss may have a positive effect on subsequent weight maintenance by preserving muscle mass, strength fitness, and REE

[sharonayer]

Iam two weeks into my fasting and I have seen very minimal progress but I'm not going to give up....2020 is the year I loose weight so help me God..amen

[pb]

Lift weight + IF + eat = 🔥🔥🔥🔥🔥 i was 312 in january and right now in end of junes im 230. Yes

[cranjismcbasketball]

Ive been on a refeed for 10 years now!

[cookiesandpie]

I lost 14lbs in a month doing IF 16/8. I exercised 3-4 days per week

[Sheisanangel]

My only issue is my period. I always have cravings and screw up everything.

[ultimabk]

6 weeks in I lost 20 lbs. Has my diet been the most disciplined? No, but i keep to 3 rules of calorie deficiency, stick to my eating times and no sugar or bread. Im still over weight but i feel lighter and less sick. I dont care how long it takes cause I know I will lose this weight.

[mheyl]

Hey Max - have to say, your Videos are by far the best, most serious and informative Channel - very much appreciate what you put out here for everybody; since I find that I did already some mistakes, especially not knowing about "re-feeding" times - I'll have to go through your list of videos to see what else I need to do to correct my errors ...

[romeosantiago]

I’ve been doing intermittent fasting for three months now and I feel and look amazing. I’ve lost weight, gained muscle and I feel great. I highly recommend intermittent fasting for anyone that wants to get healthy again. Don’t be alarmed if you don’t see results straight away. It took me two months before I started seeing crazy results

[cafudomingo]

Great video! Thank you very much!! I’ve lost around 27 pounds in almost 5 months with IF but I hit a plateau last two weeks. I will incorporate the refeed ASAP. Goal is 7 to 10 more pounds. Thanks for your help!!!

[glossbaus]

I swear this video could not have come at a better time! thanks for clearing all my doubts

[ishficici]

I am subscribed to your channel and am always grateful for your videos! Keep them coming please!!

[ibayley]

awesome, answered my question on plateau with intermittent fasting. Thank you.

[elfinsim]

I LOVE THIS CHANNEL, THEIR VIDOES ARE SO WELL DONE. THANK YOU MUCH! Today was my second day of 20/4 of intermittent I will progress to 23/1 by next week YES.

[mikeballer]

I never had someone influence my life that I never met in person more than Max. Listen to this guy. It's a maintenance week. Time for leg day. 💪

[michaelpetrucci]

Great info and timing. I started IF over 2-yrs ago. Began with alternating days and maintained that pattern for over a year. I was in the gym average 3-days a week. I cut 47lbs. I'm 6'-2" male, started at 242 and lowest was 194. After the year + of that pattern, I shifted to daily IF, except for some random Saturday's. Gym time didn't matter, I maintained my weight under 200 for over a year. I've allowed myself to stop weights these last 6-wks while really focusing on getting my daily calories. I've been at a caloric deficit for so long... No changes happened over this past year. Now, I'm @213. Muscle mass and lean mass has increased by 10lbs and fat % is dropping again. I believe this video hits the topic on the head. Daily IF will ultimately fail CB the body will adapt. Now, I'm returning back to my alternate day IF, and getting my calories on those 'off' days to achieve the gains I want again. Everything spoken in this video I've found 100% accurate and very well stated. Thank you.

[rustybearing]

Good thing this video was made i planned on starting fasting next week for the whole month of July. Now i know what to avoid and what i should do. Thanks again Gravity Transformation.

[dwelanesepelle]

Interesting no wonder 💭 thanks for taking the time to break it down

[tassymccormick]

I find that some days, I don’t even want to eat at noon, then other days it’s all I can do to make it til noon before wanting to pig out.

[Tina-ipyp]

great video. love the way you explain things

[Knaeben]

This was a great video. Explained it simply and straightforward.