how much weight can you lose just from intermittent fasting?
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In this review, intermittent fasting was found to reduce body weight by 3-8% over a period of 3-24 weeks (2). When examining the rate of weight loss, people lost about 0.55 pounds (0.25 kg) per week with intermittent fasting, but 1.65 pounds (0.75 kg) per week with alternate-day fasting (2).
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['Intermittent fasting has been shown to effectively reduce calorie intake, increase weight loss and improve metabolic health ( 14 , 15 , 16 , 17 , 18 ).', "However, it's important to mention that intermittent fasting and/or skipping breakfast does not suit everyone."]
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Depending on how long the fast is, you may lose weight. A 3-day water fast will likely result in minimal weight loss from water weight, while a longer fast may result in greater weight loss. Keep in mind that this weight will likely return when you go back to eating your normal diet.
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The same is with intermittent fasting. Experts suggest that a person needs to follow the basic rules for at least 10 weeks to witness some positive results. Following the diet properly for this period of time will help you shed 3 to 5 kilos of weight (depending on your BMR).
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"You can lose up to two pounds overnight. And then for the six days, you can lose up to nine pounds in one week after the first week," said Apovian, an associate professor of medicine and pediatrics at Boston University School of Medicine and the director of nutrition and weight management at Boston Medical Center.
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In fact, research shows that you may lose up to 2 pounds (0.9 kg) each day of a 24- to 72-hour water fast ( 7 ). Unfortunately, a lot of the weight you lose may come from water, carbs, and even muscle mass.
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The most common version of this diet involves “modified” fasting, where you can eat 500 calories on fasting days. Alternate-day fasting is a very powerful weight loss tool, and it can help lower your risk of heart disease and type 2 diabetes.
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the control group ate about 839 calories a week less on average. the alternate day fasting group ate about 4,271 calories a week less on average, a reduction of 37.4% the control group lost an average 0.19kg. the alternate day fasting group lost an average 3.5kg.
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Experts typically recommend cutting about 500 calories per day to lose fat at a sustainable rate, which is just about one or two pounds per week, says Turoff. Unless you have a significant amount of weight to lose—like, 100 pounds or more—you can't really lose more than that pound or two of pure fat that fast.
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May lose the wrong type of weight Because a water fast restricts calories, you will lose a lot of weight quickly. In fact, research shows that you may lose up to 2 pounds (0.9 kg) each day of a 24- to 72-hour water fast ( 7 ).
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For those two days, you eat 2 small meals of 250 calories each for women and 300 calories each for men. As critics correctly point out, there are no studies testing the 5:2 diet itself, but there are plenty of studies on the benefits of intermittent fasting.
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Researchers randomly assigned them to either stick to their usual eating habits or switch to alternate day fasting, with 12 hours of unrestricted food followed by 36 hours of no food. With alternate-day fasting, people reduced weekly calories by 37% on average and shed an average of 3.5 kilograms (7.7 pounds).
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On a “normal” diet with a caloric deficit and regular exercise regime, most people can expect to lose one to two lbs a week, while those following a keto diet typically see a drop of anywhere from two to ten pounds. While this is awesome, you should know that most of this weight will be water weight.
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May lose the wrong type of weight In fact, research shows that you may lose up to 2 pounds (0.9 kg) each day of a 24- to 72-hour water fast ( 7 ). Unfortunately, a lot of the weight you lose may come from water, carbs, and even muscle mass.
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Protein intakes of around 0.7 grams/lb of bodyweight per day (1.6 grams/kg) may be appropriate during weight loss ( 23 , 25 ). It is possible that adequate protein intake is particularly important when using intermittent fasting, since your body will go for longer periods of time without receiving nutrients ( 1 ).
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Alternate-day fasting is one way to do intermittent fasting. On this diet, you fast every other day but eat whatever you want on the non-fasting days. The most common version of this diet involves “modified” fasting, where you can eat around 500 calories on fasting days.
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From a basic physiological standpoint, weight-loss only occurs when you expend more calories than you intake. As a general rule, eating around 500 calories per day less than your TDEE will result in the loss of one pound of weight per week.