What Is The Success Rate Of Intermittent Fasting?

However, not all intermittent fasts are created equally, and the best type of intermittent fasting for an individual must be tailored to their specific needs for it to yield optimal results.

Some forms of intermittent fasting may be difficult or even dangerous to those with medical conditions or taking certain types of medications.

In this article, we will cover how long intermittent fasting takes to work, which types of intermittent fasting methods are most effective if intermittent fasting works without exercise and the health benefits of an intermittent fasting diet. We'll also cover how successful it is overall as a weight-loss method.

How Long does Intermittent Fasting Take To Work?

As everyone's health and wellness needs are different, the only way to know if an intermittent fasting diet is right for you is to try it out.

For example, someone who is very sensitive to sugar may not be able to handle intermittent fasting because of the high sugar levels that are sometimes present in fasting-mimicking diets. You would need to test your blood sugar levels and see how you respond.

Some people do well for a few weeks but then get stuck and don’t know how to get out of it. This might be because their diet is too strict and needs a change.

Others may need to adjust their frequency of fasting or change their diet. It’s important to be patient with yourself and give intermittent fasting a chance to work its magic.

Don’t try to force it if it’s not right for you. Give it time, and you may find that you feel differently after a couple of weeks.

On the whole, those following this type of diet will generally find they have noticeable results within as little as 3 weeks. It has been found that you could lose up to 13 pounds within the first month of commencing this diet.

So, the results aren't instant, but you'll likely notice a difference quickly!

Which Intermittent Fasting Method Is Most Effective?

The types of intermittent fasting include 16/8, 12/12 (alternate day fasting), 5:2, and OMAD (one meal a day).

The 16/8 intermittent fasting is a trend that has been gaining popularity globally, allowing people to eat within an eight-hour window but fast for 16 hours out of the day. The idea behind this type of fasting is to allow your body time “to digest and restore itself.”

On this plan, it was found that people could lose fat within eight weeks.

Alternate day fasting is a time-restricted eating fast, where only water or juice can be consumed on that given day with no food allowed until the next 12/12 intermittent fast begins.

An intermittent fast, also known as continuous calorie intake restriction or time-restricted feeding, is a diet regimen that alternates two days of limited energy intake with an unrestricted day.

On this diet, studies show participants can lose up to 11 pounds in 12 weeks.

The 5:2 fasting pattern was originally developed for weight loss but has been increasingly used for medical purposes such as the treatment and prevention of diabetes.

It involves changing your eating pattern so you can eat what you like for five days of the week, but you must consume far fewer calories (fasting) on the other two days.

This plan is thought to be the quickest to have noticeable results, taking just a few weeks. However, this intermittent fasting plan can lead to complacency with overeating in five days and then struggling with the remaining two.

The OMAD (one meal a day) protocol is the toughest one where you fast for 23 hours each day and have a one-hour feeding window. I tried OMAD for a week and found this difficult during the first 3-4 days. It was only from the 5th day when I got used to it.

Following OMAD you can expect to be very hungry and feel tired until you get used to it. This fasting protocol is not for beginners!

One of my OMAD meals!

Which method of intermittent fasting is best for weight loss?

The most successful kind of fasting that is effective for weight loss is the 16:8 method. It consists primarily of restricting daily calorie intake between lunch and dinner (16 hours) but allowing the individual to consume eight full cups/cans of vegetables during their remaining eight-hour window each day.

Intermittent fasting will not contribute much in terms of less than 18% body fat after four months due solely to calorie restriction.

In the end, the best intermittent fasting method for weight loss is the one that works for you. If you can stick to it, it’s the best method to lose weight.

Many people find the 16:8 method to be the easiest to follow, as you can still eat for a large portion of your waking hours. The 5:2 diet is also popular for those who find fasting difficult, as you can consume more calories most days, only fasting for two.

Does Intermittent Fasting Work Without Exercise?

This is a common myth and one that people seem to believe more and more with each passing year. The truth, for the most part, both exercise and intermittent fasting are necessary for significant weight loss.

You can’t lose weight without putting in some effort, but you also can’t expect to see results if you don’t change your diet. Both exercise and diet are necessary for weight loss, but one without the other will likely result in only partial success.

The best approach may be to alternate between the two. For example, do some light cardio in the morning and then fast until lunch.

Then eat what you normally would and do more cardiovascular exercise in the late afternoon or evening. This kind of intermittent fasting may provide the best results.

Related: Supplements for fasting

Benefits of an Intermittent Fasting Diet

There are many benefits of intermittent fasting that you may experience, but here are just a few:

Maintaining muscle mass

When you fast, your body will think that it is starving. As a result, the body will begin to burn fat for energy. However, it will also start to burn muscle tissue for energy. This is known as catabolism and can lead to muscle loss.

If you want to lower your body weight without losing muscle mass, intermittent fasting is not the best option. However, if you want to lose fat without losing any muscle mass, this may be an excellent way.

Can reduce blood pressure in adults with obesity

In a study of obese adults, intermittent fasting was shown to reduce blood pressure. The study also showed that intermittent fasting did not cause significant changes in heart rate or blood pressure in healthy adults.

May be helpful for diabetes prevention

Continuous calorie restriction has been shown to reduce blood sugar levels in people with type 2 diabetes. It may also help to prevent the development of diabetes in people who are at risk for developing it.

Can boost verbal memory in adult humans

According to studies of adults, intermittent fasting was shown to improve verbal memory. It also improved working memory and attention.

Is Intermittent Fasting For You?

If you are interested in trying intermittent fasting, you should consider consulting with a physician first.

There are several medical conditions that may contraindicate intermittent fasting, such as diabetes, heart disease, or high blood pressure. Likewise, it’s important to discuss any medications you are taking that may otherwise affect your health.

Another consideration to keep in mind before starting an intermittent fasting routine is to see if you are suitable for the eating schedule you intend to try.

For example, if you have diabetes and want to use an intermittent fasting diet, you should first make sure that you can handle skipping your daily insulin injection.

Related: Avoid Intermittent Fasting Mistakes

FAQs

What happens when you stop intermittent fasting?

When you stop intermittent fasting, your body will go back to its normal eating schedule. This might cause you to gain weight if you were losing weight while fasting.

The best way to avoid this is by monitoring your progress and tracking muscle mass and body fat percentages with a scale or other measurements.

It's important not to gain too much weight when you go back to the normal eating schedule because it can cause many health issues such as heart disease, diabetes, high blood pressure, and obesity-related cancers.

What are the side effects of intermittent fasting?

Intermittent fasting may cause headaches, fatigue, and irritability. If you experience these symptoms, you should consider eating more frequently.

Intermittent fasting may not be for you. If you are still interested in trying intermittent fasting, consider alternating days when you fast so that your brain and body can adjust to the change over time.

What times should you intermittent fast?

Intermittent fasting is most effective when you fast for 16 hours and eat for 8 hours. This is the fasting pattern that has been found to work best for weight loss and health.

It's better than constantly eating at night because when you stop snacking, your body will naturally make more insulin in anticipation of a major food intake later on.

Because intermittent fasting accelerates fat burning over other methods, it can also be an effective tool for losing body mass without concurrent muscle tissue reduction of unwanted by-products such as water retention and inflammation formation.

Related: Drinking greens supplement break your fast?

Is intermittent fasting safe?

Intermittent fasting is safe for most people. However, you should consult your doctor before considering a time-restricted eating schedule.

The Bottom Line

We have done the research to give you all the information you need to make an informed decision. In short, intermittent fasting is not for everyone, but it may be worth a try if you think you could benefit from a diet with fewer calories.

Overall, various intermittent fasting schedules have been shown to be successful when it comes to weight loss. The exact success rate comes down to the individual and the plan they choose to follow.

In general, intermittent fasting can lead to a weight loss of between around 4.5 and 13 pounds per month. However, more research is needed to determine the overall efficacy of this type of diet.