How much weight one can lose with intermittent fasting

How much weight one can lose with intermittent fasting?

I think the most asked question by a person who wants to try intermittent fasting is that How much weight i can lose with intermittent fasting?

Nowadays, peoples are so frustrated to lose weight that they easily turn to dangerous weight loss methods.

Though there are countless health blogs and magazines that recommend simple calorie cutting.

Lots of people want quick fix for weight loss and hence they find themselves trapped in a vicious cycle of dieting.

Dieting such as Yo-Yo diet is an unnatural and is a short term effective way to lose weight.

Once you stop doing it, You regain all the weight you lose and then you again start dieting. This is a never-ending process.

Instead of torturing your body with these unhealthy and unnatural diets. You should try doing intermittent fasting.(IF)

Intermittent fasting is one of the best natural tool currently available to lose weight.

Intermittent fasting is not a quick fix, But it is a complete reconstruction of your lifestyle and the foods that you eat.

In this article, we will see thoroughly that how much average weight, One can lose by intermittent fasting.

What’s The Best Method for Maximum Weight Loss?

Intermittent fasting diet plan for weight loss

Ideally, There is no single weight loss method which is best for maximum weight loss.

But i think the best method is always the one with which you can stick rigorously.

Some peoples like to keep their fasting window to minimum hours as they feel comfortable with it.

While others like to fast for major part of their day easily.

Common popular intermittent fasting methods consists of:

The 5:2 or Fast Diet:

In this method, You have to eat normally on 5 days of the week and then restrict your calorie intake to 500-600 for remaining 2 days of the week.

And on the fasting days, The recommended calorie intake for women is 500 and for men it is 600.

The 16/8 Method:

In this method, Daily you have to fast continuously for 16 hours and eat all your daily calories within remaining 8 hours.

You can split your calorie intake from 2 to 3 meals within 8 hours eating window.

The 23:1 or One Meal a Day (OMAD):

In this Method, You have to fast continuously for 23 hours and eat all your daily maintenance calories within 1 hour window.

It mostly includes a single big meal where you can eat what you like.


This method involves fasting for complete 24 hours once or twice a week.

And eat normally on remaining Days of the week.

Alternate Day Fasting:

In this method, You have to fast for one whole day and eat normally on next day then again fast on next day and repeat.

This method is similar to Eat-Stop-Eat except that you have to fast on every other day in this but only once or twice in Eat-Stop-Eat method.

You should always choose the method which you can practice comfortably.

So that you will not fail more often and you can maximize your weight loss.

How Much Weight One can Lose with Intermittent Fasting:

OMAD helps to lose fat faster

The amount of weight loss possible by intermittent fasting varies for person to person.

Weight loss in every individual’s case depends on his starting weight, medical condition, his activity level and food choices.

Suppose you fast for 16 hours and then eat all junk/processed foods and eat sugary desserts or drinks within eating window.

Then you are more likely not to get desired results from your fasting.

But if you combine intermittent fasting with healthy eating and regular exercise then you can achieve healthy weight loss.

In a systematic review of studies done by Harvard’s School of Health.

It is found that intermittent fasting can be beneficial for typical weight loss of 7 to 11 pounds over 10 weeks.

Approximately, weight loss around 5% of total body weight is possible within 10 weeks if you weigh around 200 lbs.

Some peoples want a quick fix to their weight loss issue and hence out of frustration they use lots of unhealthy and artificial oils, pills and different shakes.

So if you also want to try these shortcuts and and quickly fix obesity issue. Then i will recommend you to not to fall prey to this nonsense.

It is recommend by Centers for Disease Control and Prevention (CDC) that losing around 1 to 2 pounds a week is safe and effective to keep that weight off for long term.

Losing Muscles Vs Losing Fat: Let’s find the difference?

Are you happy just because your scale numbers are dropping?

But are you sure that you are losing body fat and not water weight or muscle mass.

Your primary aim should be to lose body fat only, Because when you lose body weight.

You also lose different muscles, fluids, fats and even organ size in some cases.

If your goal is to look more toned and healthy, then losing muscles will not solve the purpose.

Instead of that you should aim for losing only fat and not muscles.

For that you should not lose more than 2 pounds per week.

When you start to lose more than 5 pounds a week, then you are likely losing water weight and muscles.

This is not at all safe as it will tend to gain all the weight right back.

To avoid this, you can incorporate strength training and cardio in your workout routine.

Simple exercises like squats, lunges and push-ups can help to add muscles and improve body fat composition ratio.

When you add muscles, your basal metabolic rate (BMR) also increases that means you lose fat even when you are resting.

Important Things to Remember:

1) Choose Your Most Suitable Method:

Until now you must have tried different methods, And you are most likely failed in many of them as they don’t suit you…..Right?

So, if you want desired results then it needs consistency and determination.

Always choose the method which you can do regularly without failing. And keep on improving to maximize the hours of fasting.

2) Learn How to Stay Focused:

First of all, You need to have very clear mindset that why you are doing intermittent fasting?

The biggest challenge is to avoid other people’s perception about fasting and not eating is dangerous for your health.

When you do proper research and gather information about intermittent fasting.

Then it will help you to neglect what other peoples say and that will help you to stay focused.

3) Intermittent Fasting Helps You to Stay Healthy:

There are lot of misconceptions about intermittent fasting that it is not great for your health?

But you should know that apart from weight loss it has several other benefits.

It helps to improve your

  • Digestion
  • Sleep disorders
  • Blood pressure
  • Blood sugar levels
  • Reduction of bad cholesterol etc.

So that’s it for now, Now you know how much weight you can lose with intermittent fasting.

Do you have any queries or suggestions for me. I would really love to hear from you in comments. 

Let Me know Your Thoughts.....!!

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