Intermittent fasting for weight loss: What Intermittent Fasting results can you expect?

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There are so many articles on Intermittent Fasting benefits, different types of Fasting and tips on how to practice this lifestyle. 

Yet, what about the actual Intermittent Fasting results?

How much weight can you lose with Intermittent Fasting and how long does it take to see results from Intermittent Fasting? What other benefits can you expect when embarking on your new fasting journey?

To answer these questions and get a real-life perspective, we reached out to our Intermittent Fasting community on Facebook, as well as Intermittent Fasters on Instagram and Reddit. With over 800 people who successfully completed our 21-Day Intermittent Fasting Challenge, we got some great examples to share! 

We interviewed over 30 people (men and women) to understand what Intermittent Fasting results they experienced and summarized the findings below in this blog post.

Spoiler Alert: the Intermittent Fasting results are so inspiring you’ll want to start straight away! 

Intermittent fasting results and weight loss

Undeniably, the most common and also the most desired intermittent fasting result is weight loss

Many diets promise rapid results but often lead to yo-yo effect when after a tough period dieters end up back where they started or heavier than before. Intermittent fasting is a great way to reach a sustainable weight loss – not only lose but also maintain the desired weight, as confirmed by most Intermittent Fasters that have done our Intermittent Fasting Challenge. 

So how come Intermittent Fasting is more sustainable than other diets?

The key to sustainable weight loss is being consistent and making your ‘new diet’ a lifestyle rather than doing it temporarily. For many people Intermittent Fasting allows this given they can still enjoy their favorite meals time from time, as long they adjust the eating schedule.  

For our 21-day Intermittent Fasting Challenge, we suggest starting with a 12/12 fasting schedule, gradually increasing it to 16/8 fasting: a 16-hour fasting and an 8-hour eating window. Taking small steps allows your body (and mind) to slowly adapt to the new eating pattern. And has proven to be the most effective if your goal is to make intermittent fasting a long term habit.

How much weight can you lose doing intermittent fasting?

Are you ready for some numbers?

First, let’s look at what the research says about intermittent fasting weight loss results.

In a 2015 review pooling 40 different studies, participants who did intermittent fasting shed on average 10 pounds in a 10-week period. Another study found that obese adults following an “alternate day” intermittent fasting schedule (eating 25 percent of their daily calories on one day, and eating normally the following day) lost up to 13 pounds (6 kg) over 8 weeks.

Intermittent fasting also succeeds where many weight-loss regimes fail: by targeting and reducing visceral fat. Visceral fat is the stubborn, internal fat packed deep around your abdominal organs. During a period of six months, people on an intermittent fasting diet were able to shed 4-7% of their visceral fat

Sounds great, doesn’t it? But what about the real-life experiences

Average weight loss after one month doing intermittent fasting

For our Intermittent Fasting survey, we started with a question:  “How much weight can you lose in a month with Intermittent fasting?”

Turns out over half (58%) of intermittent fasting beginners lost around at least 8 pounds (3.6 kg) after one month of intermittent fasting and 30% reached at least 12 pound (5.4 kg) weight loss.

How much weight can you lose in a month with Intermittent fasting?

Average Intermittent fasting weight loss per month by gender

Curious to know whether there are any differences between men and women doing intermittent fasting for weight loss? 

Our survey shows that men reach slightly higher intermittent fasting weight loss results

Women doing intermittent fasting mostly lose up to 7 pounds (3.2 kg) weight while more than half of men reach 7-13 pound (3.2-6 kg) weight loss during the first month.

13% of men even report 20 lbs (9 kg) or higher weight loss in their first intermittent fasting month.

Average intermittent fasting weight loss for women and men

Intermittent fasting weight loss per month by age

When it comes to age, looks like you might be more likely to reach better intermittent fasting results if you are within the age range of 42-48

In this age group, average weight loss for intermittent fasting beginners was 20 pounds (9 kg) after the first month of fasting.

Intermittent fasting for weight loss in one month by age

Other intermittent fasting results

While weight loss is by no doubt the most desirable Intermittent Fasting result among most of the people who have started our Intermittent Fasting Challenge, it’s not the only benefit you can expect from fasting.  

When we asked people to name other positive changes they have noticed after starting with Intermittent Fasting, we saw a number of other great benefits.

The most common benefit of intermittent fasting turns out to be increased energy levels

How come less food leads to increased energy? This could be contributed to your body not using the energy to digest food and/or having to think what you should eat next.

People have also experienced multiple other benefits like improved metabolism and immune system, more mental clarity and better sleep.

Most common intermittent fasting results and benefits

Intermittent fasting for weight loss. Before and after

Now when we have all the numbers and statistics down, let’s take a look at some real-life examples of intermittent fasting results, and before and after photos.

Here are 4 people who were open to share their Intermittent Fasting results and answer the questions you as a beginner might have: “How long does it take to see results from intermittent fasting and how much weight you can lose with intermittent fasting?” 

Gigi Ghobrial

  • WEIGHT LOST: 52 lbs (23.5 kg)
  • TIME: 7 months
Intermittent fasting results before and after

“My transformation was Intermittent Fasting combined with going to the gym. I lost a total of 52 lbs in 7 months. 

I started with Intermittent Fasting and transitioned to one meal a day (OMAD) over time. Occasionally I would also do extended fasting. I love the flexibility of being able to enjoy life by eating well. It’s not so much what I eat anymore, it’s when I eat that’s important. Fasting changed my life, specifically my relationship with food!”

Want to learn more about OMAD (One-Meal-A-Day) Fasting? Start with our 21-Day OMAD Fasting Challenge straight away!

Dionna Lofton

  • WEIGHT LOST: 86 lbs (39 kg)
  • TIME: 6 months
Intermittent fasting weight loss results before and after

In six months (from Jan 1 (top left photo) to mid-June (bottom right photo) I went from 223 lbs to 147 lbs, from size 20 pants to size 6 and from size 3XL shirts to L shirts. A few months later, I’m at 137lbs and proudly wear a medium/size 6! 

On weekdays I normally do 18/6 fasting – eat between 11:30 am and 5:30 pm. During this journey, I learned to eat healthier and stay away from breads pasta and fatty salad dressings.

Sometimes during weekends, I would do a water fasting – no food from 5:30 pm on Friday until 11:30 am Monday morning. During this time I would have black coffee with cinnamon and loads of water.

Besides all the weight loss, I got so much more energy now! I’m now running in competitions and coming in first whereas before I couldn’t even walk without panting. I’m off my heart medication now and can do all these great things now, despite my epilepsy. I feel like nothing can stop me now!

Tanzilur Rahman Tonmoy

  • WEIGHT LOST: 59 lbs (26.8 kg)
  • TIME: 13 months
Intermittent fasting results before and after

It’s about 13 months since I started my health journey with Intermittent Fasting and until this day have lost a total 59 lbs, and went from 236 lbs to 177 lbs. I don’t even want to go back to my unhealthy lifestyle again. 

I started slowly then increased day by day, adding no sugar and Keto diet to my Intermittent Fasting lifestyle. My secret to weight loss is all the above + huge determination and patience.

Grace Richards

  • WEIGHT LOST: 25 lbs (11.3 kg)
  • TIME: 4 months
Intermittent fasting results before and after weight loss

I have lost 25 pounds in 4 months with Intermittent Fasting and 1 hr of walking a day. I normally do 18/6 Intermittent Fasting – start eating at 12 in the afternoon and have my last meal at 6pm. Then I fast from 6pm to 12 noon the next day.

I had great results with Intermittent Fasting and always encourage everyone to try it out. Exercise was a big part of my weight loss journey, too – I try to reach 10’000 steps every day and eat a very clean diet.

Want to shine with your own Intermittent Fasting results?

Join our 21-Day Intermittent Fasting Challenge and see your weight dropping & energy increasing day by day

It has never been easier before to finally make Intermittent Fasting a sustainable lifestyle that will make you healthy, fit and happy again

Intermittent fasting meal plan and challenge pdf

Join 21-DAY INTERMITTENT FASTING
CHALLENGE
and get:

  • 21-Day daily Intermittent Fasting plan
  • 21-Day Intermittent Fasting Challenge Guide e-book (pdf) with everything you need to successfully master the Intermittent Fasting diet and lifestyle​
  • 21-Day Intermittent Fasting progress tracking sheet​
  • 21-Day Intermittent Fasting Meal Plan with easy recipes and detailed macros (pdf)
  • Weekly shopping list for ultimate convenience
  • Daily learnings, motivational content, recipes and e-mail reminders
  • Exclusive Fasting Community to keep you accountable

⬇ Be like Josh. ⬇

RESEARCH and TEXT BY:

DOVILE SINKE

DOVILE SINKE

Dovile is interested in all things related to health, fitness and nutrition. She's a hard-core fitness freak - you can either meet her doing some sorts of intense HIIT training, walking in the park or unwinding with a cup of vegan cappuccino after a relaxing yoga class. Dovile is a founder of 21 Day Hero, responsible for the content and running the entire show.

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Hi there. 👏
What's your name?
next
Nice to meet you, Duy 😊
How do you identify yourself?
I'm a Female
I'm a Male
We know it’s impolite…but we have to ask.
How old are you?
18-39
40-49
50+
Duy, what would you like to achieve,
with your personalized meal plan?
Lose
Weight
Maintain
Weight
In an average week,
how active are you?
next
Almost there. Duy, which diet you would
like to follow in your meal-plan?
Omnivore / Healthy Balanced
Low-Carb / Keto
Paleo
Vegan
Vegan Keto
Vegetarian
Omnivore / Healthy Balanced
Vegan
Vegetarian
One last thing, Duy.
What’s the best email address to reach you?
The email address you have entered seems to have a wrong format…try again please.
[GDPR] By providing us your Email address, you agree to get occasional information emails and our Privacy Policy.
We hate spam as much as everybody else these days…and we never share your personal data with 3rd parties.
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