How Much Weight Can You Lose With Intermittent Fasting in a Week?

The number of individuals trying to lose weight has hit an all-time high, with over 200 million attempts made annually. Obesity rates are also on the rise, with 39.8% of the population considered to be overweight or obese. More alarmingly, the number of cases of type 2 diabetes has risen by 79% in the last ten years, with nearly ten million cases now diagnosed worldwide.

Intermittent fasting has been gaining popularity as a tool for weight loss over the last few years, backed by science and endorsed by some of the world’s most famous chefs. In this article, we will discuss the evidence behind intermittent fasting as a tool for weight loss and answer the question – how much weight can you lose with intermittent fasting in a week? Let’s get started.

What Is Intermittent Fasting?

If you’re reading this, we assume that you’re either thinking about trying intermittent fasting yourself or have at least heard of it.

Intermittent fasting, also known as ‘intermittent calorie restriction’ or ‘alternate day fasting’, is a diet pattern whereby you eat in a controlled manner each day, usually forcing yourself to consume fewer calories than you need for daily activities. This controlled dieting can be conducted in a variety of ways, but most commonly occurs between the hours of 11 am and 3 pm. During this time, you typically consume no calories, with water and/or diet drinks allowed.

The reasoning behind intermittent fasting is that by denying yourself nutrient-dense foods with high calorie values during certain periods of the day, you will cause your body to enter a state of ketosis, resulting in weight loss. Ketosis is a metabolic state that occurs when your body is unable to produce sufficient amounts of glucose, relying instead on fatty acids and ketones for energy.

Though there is no exact science around how much weight you can lose on a ketogenic diet, there are some general guidelines which can be followed. First off, you should not expect to lose a large amount of weight in the initial stages of your ketogenic diet. Intermittent fasting is often used as a weight loss tool and while it can be effective, you will not achieve great results if you start off with unrealistic expectations.

The Benefits Of Intermittent Fasting For Weight Loss

The benefits of intermittent fasting for weight loss are numerous and can be broken down into three general categories – physical, mental and emotional. Let’s take a closer look at each one.

  • Physical Benefits
  • Mental Benefits
  • Emotional Benefits

  • Improved Physical Performance
  • Increased Energy Level
  • Reduced Cholesterol
  • Slower Breathing

From a physical standpoint, intermittent fasting can help improve your body’s physical performance in a number of ways. First off, the lack of food during certain periods of the day will result in your body entering a state of ketosis. During this metabolic state, your body becomes more efficient at utilizing fat for its energy needs, leaving you with fewer calories to burn each day. This will in turn translate into faster speeds for various sports activities and better overall performance on the job site or in the classroom.

Intermittent fasting also encourages your body to become more efficient at converting food into energy, with each bite carrying more calories than you would eat in a regular meal. Your body will also adjust to the diet, learning to rely less on sugars and starch for energy and more on fat. This can lead to improved physical performance and reduced blood sugar spikes, bringing you closer to that ‘honeymoon’ phase of weight loss.

  • Increased Mental Focus
  • Improved Memory
  • Increased Alertness
  • Reduced Stress

Mental benefits of intermittent fasting for weight loss come in the form of increased focus, improved memory and increased alertness. When you consume fewer calories during certain periods of the day, your body enters a state of ketosis, which has been shown to help improve your mental performance. Though you may experience a few mental declines as you go through the initial stages of your ketogenic diet, you will ultimately experience noticeable improvements. You may find that your mental clarity improves, along with your memory and you will be able to stay focused on tasks at hand longer – all signs of a successful diet.

Emotional benefits of intermittent fasting for weight loss include boosted self-confidence and reduced stress. When you deny yourself food during certain periods of the day, you are denying yourself a source of energy. Your body will start creating its own fuel – ketones, which have positive effects on your mood, alertness and energy level. You will start to feel happier and more relaxed, resulting in fewer emotional cravings and eventually, weight loss.

Not only will a ketogenic diet help improve your physical health, it can also help to boost your mental and emotional health. By following the popular diet pattern, you will experience noticeable improvements in all areas of your life, especially as you continue to lose weight and transition to a healthy body weight.

How Much Weight Can You Lose With Intermittent Fasting?

Now that we’ve covered the various benefits of intermittent fasting for weight loss, let’s focus on the most important question for every blog post – how much weight can you lose with intermittent fasting? The answer depends on a number of factors, including your current weight, what diet plan you’re following and how committed you are to the diet. Though there is no exact science around how much weight you can lose on a ketogenic diet, there are some general guidelines which can be followed. First off, you should not expect to lose a large amount of weight in the initial stages of your ketogenic diet. Intermittent fasting is often used as a weight loss tool and while it can be effective, you will not achieve great results if you start off with unrealistic expectations.

Reduced Food Cravings

One of the most significant upsides to a ketogenic diet is reduced food cravings. Though you may experience heightened mental and emotional energy levels, your body will eventually want to eat carbs and sugars to return to a state of homeostasis. When this happens, you will not be able to stop eating until you are satisfied. This can lead to serious health consequences – if you are not feeding your body the nutrients it needs, you are putting your health at risk – so avoiding this is one of the main reasons for cutting carbs from your diet plan.

Improved Overall Wellness

Thoughts of wellness may lead you to try intermittent fasting, the overall wellness advantages of which go beyond food. When you follow a ketogenic diet, you will start to see improvements in your sleep quality and consistent daily mood swings. Though this may not be apparent in the early stages of your diet, you will start to feel more stable and comfortable in your body, resulting in less anxiety and decreased cravings. You will also start to notice improvements in the way your body functions, with more stable blood sugar levels and higher energy levels – all of which contribute to an improved sense of well-being.

The Role of Exercise

Intermittent fasting may be a successful weight loss strategy for some, however, it’s best employed along with regular physical activity. Though there is no specific research available on the topic, it is believed that exercise improves the effectiveness of a ketogenic diet. When you work out, your body releases hormones which help regulate appetite. This is one reason why it is recommended that you incorporate exercise into your weight loss program.

To lose weight effectively, you need to follow a diet pattern that fits your lifestyle. Intermittent fasting may be one option, however, you should not make up your mind in haste. Try out a number of diet and exercise alternatives and ultimately, find what works best for you.

At the end of the day, losing weight requires a lot of patience and commitment. Though there are no exact numbers available, it is believed that 1 in 3 people trying to lose weight will ultimately fail. Those who do succeed, however, are happier and healthier than people who didn’t try hard enough. Before you decide that intermittent fasting is not for you, remember that everyone’s body is different and what suits one may not suit all – try out different diet and exercise programs to see what works best for you.