Intermittent fasting (IF) is gaining popularity as a dietary strategy all over the globe. Intermittent fasting (IF) is defined as either skipping meals for a certain number of days in a row, or eating less often but more frequently throughout the day.
Although there are many other intermittent fasting protocols, we will be focusing on the 16:8 and 5:2 methods since they have shown the greatest success in helping people shed excess pounds.
Both of these methods have different fasting windows; choose the one that works best for you. The fasting window in the 16/8 strategy is just 16 hours, but it is 20 hours in the 5/2 approach. In this post, we’ll look at the findings from a research that used two different approaches and followed both male and female participants for three months.
Intermittent fasting 3 months results
How to get started with intermittent fasting 16/8 method:
One of the simplest and most straightforward approaches is the 16/8 method. With this strategy, you can fast for 16 hours and then eat normally for 8 hours. That works out to a weekly fasting period of 24 hours. Determine your daily calorie needs by adding your weight to your level of physical activity. Then, divide that sum by 4 to get your recommended daily calorie intake (inactivity days- this will be the rest after dividing your calorie intake by 2).
If you regularly exercise and weigh 150 pounds, you should consume about 2550 calories per day. After dividing by 4 (1000), we get 225 as our daily calorie limit (.25 x 1000 = 225).
So, from early morning until late at night during the week, we would only drink water, black coffee (without sugar or cream), and unsweetened tea. We have to ensure a low-calorie diet for best results. On the weekends, we get a light breakfast of eggs, bacon, and toast, followed by a hearty lunch at around 1 o’clock. At last, we can eat whatever we want for dinner, and that includes meat.
The results of the first week using 16/8 IF.
After a month of fasting, we lost 16.3 percent of our body weight and maintained an impressive fasting window of 16 hours per day. This was due to the fact that when calories were restricted, the body did not stop using fat stores as its primary energy source during fasting. Some people may encounter difficulties during the fasting month of 16/8. This includes cravings, increased fatigue and hunger, and difficulty maintaining the fasting regimen on the weekends. In cases where this occurs, it’s best to remain calm and tackle the problem methodically.
If you find that your cravings during intermittent fasting are more intense during the week than on the weekend, dividing your fast into two parts during the day rather than having it all happen in the morning on Saturday or Sunday might help. For the same reason, it’s crucial to make sure you’re getting enough to eat on fasting days. On fasting days, a balanced meal plan that includes fat-free protein and healthy fats can help to satisfy hunger and provide the nutrients that the body needs while it is not digesting food.
The result after two months using of 16/8 IF.
After two months of fasting, we lost 16.9 percent of our body weight and maintained an impressive fasting window of 16 hours. This was due to the fact that when calories were restricted, the body did not stop using fat stores as its primary energy source during fasting. In addition, we experienced less fatigue and hunger after adopting an intermittent fasting lifestyle. It’s important to be patient and approach any problems methodically if they arise during intermittent fasting.
If, while practicing intermittent fasting, you find that your hunger pangs are more intense during the week than on the weekend, you might find relief by splitting your fast into two parts each day. You can lessen the likelihood of unfavorable outcomes by making sure you get enough to eat on fasting days. As part of a well-rounded diet, intermittent fasting proponents recommend including fat-free protein and healthy fats.
The result at the end of the three months using 16/8 IF.
The third month of intermittent fasting was just as successful as the first two in terms of weight loss. Both our fasting window and our weight loss slowed to a 5.7% decrease. During these three months, you will be able to keep the weight off and still take advantage of the convenient 16:8 fasting schedule. If done properly and with guidance, we believe intermittent fasting can be an effective tool for weight loss.
Intermittent fasting 3 months results diet plan:
1) Try to eat mostly balanced meals that are low in calories. To keep your weight loss going strong, it’s important to eat a lot of healthy food.
2) If you want to see the weight loss benefits of intermittent fasting, staying hydrated is essential.
3) Keep a regular exercise routine It’s important to remember that combining intermittent fasting with a regular exercise routine is key to keeping the weight off for good.
Intermittent Fasting 15/2 Method. How It Works.
During a 15/2 fast, you eat only twice a day and abstain from eating for the other 13 hours. Using fat for energy instead of carbohydrates during fasting has been linked to fewer cravings and better health outcomes. In order to determine how many meals you should eat daily, simply divide your total daily caloric intake by 13. If you eat 2000 calories per day, for instance, you should aim for eating 1800 calories worth of food each week. When coupled with regular exercise, the intermittent fasting diet is an efficient means of shedding excess pounds.
While the short-term benefits of intermittent fasting are well-documented, the practice can be challenging to sustain for the long haul. This is why we think it’s important to provide you with data from our study for up to three months so you can decide whether or not to continue.
What result from the first two weeks using 15/2 IF?
We cut our eating times to 15 hours a day and saw dramatic weight loss results. We averaged a loss of 2 pounds in the first week! We’re now in week two. Our calorie consumption never changed from our previous level of 1800 calories per day, but our weight loss accelerated by a full pound. This demonstrates that the benefits of intermittent fasting can be obtained even if the fasting schedule is not strictly followed.
The results of one month using 15/2 IF.
Both your total weight and your Body Mass Index have dropped noticeably since you started the 15/2 IF program (BMI). To see results, however, may require some time, so please be patient. The long-term benefits of this diet plan may not become apparent for up to two months. Don’t give up on your plans just because progress is slow at first; rather, double down and push forward. Success is achievable if you put in the time and effort.
The results of two and three months using 15/2 IF; the challenges and the benefits.
If you want to lose weight with intermittent fasting, you’ll need to be patient at first. But that doesn’t mean you have to starve for three months straight! To get all the health benefits of fasting without the hunger and deprivation, we suggest eating seven meals a week totaling 1800 calories. However, it is difficult to sustain over time and calls for persistence on your part.
Our results with intermittent fasting have been fantastic so far. We’ve lost a combined total of 7 pounds in three months, with the first week seeing an average loss of 2 pounds and the following weeks seeing losses of 1 pound each. However, we did experience substantial benefits even though we did not adhere to the fasting schedule to a T. Weight loss, lower body mass index (BMI), and lower cholesterol levels are all signs of better health. We have more stamina and fewer sugar cravings since starting intermittent fasting. So, if you want to lose weight and improve your health, intermittent fasting is the way to go, and
How Did I Keep It Up? Tips for long-term intermittent fasting success.
1.Have some patience; losing weight with intermittent fasting is a challenge and it will take time before you see the full effects.
2.Consume a weekly total of 1800 calories, which will provide all the health benefits of fasting without the negative effects of hunger or deprivation.
3.Set reasonable expectations for yourself; for example, if you want to lose 5 pounds in 3 months, don’t set your sights on losing 10 pounds. Strive for manageable successes that will make you happy and help you out in the long run.
4. The goal of intermittent fasting is weight loss, but maintaining a healthy lifestyle, including regular exercise and a balanced diet, is just as important. Maintaining your weight loss success will be easier with this aid.
5. Keep hydrated; intermittent fasting can lead to dehydration. Consistent water consumption enhances the weight loss effects of intermittent fasting.
6. Be sure to schedule enough time each day to fast, as intermittent fasting necessitates some forethought and commitment. If you want to lose weight but intermittent fasting seems too difficult or time-consuming, try downloading an app or signing up for a program online that will guide you through the process and help you fast more efficiently.
FAQ
1-How much weight can you lose in 3 months?
It’s impossible to give a general answer to this question because weight loss success varies greatly from person to person and is affected by a wide range of factors. To be satisfied and reap the benefits of weight loss, even moderate success is recommended.
2-Can intermittent fasting lead to metabolic syndrome?
Intermittent fasting has been linked to an increased risk of metabolic syndrome, though this side effect appears to be quite infrequent. Please consult your doctor before beginning an intermittent fasting regimen if you have any of the symptoms of metabolic syndrome, including but not limited to high blood sugar levels or an expanding waistline.
3-Is intermittent fasting safe?
As long as you stick to the guidelines laid out in this article, intermittent fasting is completely risk-free. Fasting can have some unpleasant side effects, such as headaches, dizziness, and trouble sleeping. If you experience any of these, you should see a doctor right away.
4-How to lose 10 kg in 3 months?
If your motivation for weight loss is health rather than vanity, intermittent fasting can help you cut calories significantly while still getting all the nutrition your body needs. We recommend aiming for modest weight loss results that are still satisfying and beneficial because weight loss results will vary from person to person and depend on starting weight and other factors.
5-How long does it take to see results from 14 10 intermittent fasting?
Results from intermittent fasting are typically mild within the first week or two, with continued weight loss becoming more apparent over the following weeks or months.
Intermittent fasting is worth considering if weight loss is one of your goals. The 16:8 or 15:2 fasting schedules have been shown to increase metabolic rate, which in turn leads to weight loss. The intermittent fasting diet may not be for everyone, but it has been shown to be effective for those who stick with it for a few months. Get in touch if you want to know more about the advantages of intermittent fasting and how it can help you reach your weight loss goals.
