How much do we lose weight in the intermittent fasting system?
May 22, 2025
How much do we lose weight in the intermittent fasting system?
What is intermittent fasting?
How much do we lose weight in the intermittent fasting system? Intermittent fasting is a diet that depends on rotation between fasting and eating periods, not to determine a specific type of food or calculating only calories. The main idea behind intermittent fasting is to give the body a time period to rest from food so that it can burn the stored fat as an energy source.
In this system, do not focus much on What do you eat?But on When do you eat?. One of its most famous methods is the 16/8 system, where it fasts for 16 hours and eats within 8 hours. There are also other methods such as 5: 2 or fasting for 24 hours once or twice a week.
The distinctive thing in intermittent fasting is the ease of integrating it into the daily routine without having a radical change in the lifestyle. Water, coffee and tea can be drunk without sugar during fasting periods, making it a flexible and suitable style for many people.
The difference between it and other diets
If you compare intermittent fasting with systems such as keto or low -calorie diets, you will notice a big difference. Intermittent fasting is not forced to give up full food groups such as carbohydrates. It also does not depend on the calculation of complex calories on a daily basis, but rather focuses on organizing the timing of eating, which gives you more freedom without feeling constantly depriving.
Most traditional diets exhaust psychological and lead to bouts of excessive eating after a while, while intermittent fasting is enhanced by the body’s ability to regulate appetite and improve eating habits naturally.
How does intermittent fasting work in the body? How much do we lose weight in the intermittent fasting system?
Metabolism
When fasting, a change in the level of insulin in the blood occurs, as it decreases dramatically. This decrease stimulates the body to use fat as an energy source instead of glucose. This transformation is one of the most important reasons that make intermittent fasting effective in burning fat.
Also, during fasting, the body falls in a state called “Autovaji” or self -pharaoh, which is a process in which damaged cells and cell regeneration are eliminated, which helps to improve the functions of the body and enhance metabolism.
The effect of fasting on hormones
It is worth noting that intermittent fasting directly affects several important hormones in the body. Including:
- Growth hormoneIts production increases during fasting, which contributes to burning fat and building muscle.
- InsulinAs we mentioned, it decreases, which helps reduce fat storage.
- Leptain and geline: The hormones responsible for satiety and hunger are better organized with fasting.
These changes improve the body’s ability to manage weight in a natural way, without the need to reduce excessive food.
Types of intermittent fasting
System 16/8
It is one of the most famous and most common systems in the intermittent fasting world. This method depends on refraining from food for 16 hours a day, and allocating only 8 hours to eat. For example, you can eat from 12 noon until 8 pm, and fasting after the next day.
What distinguishes this system is its simplicity and suitability for the daily lifestyle. In addition to its effectiveness in reducing calories without the need for their account, many people have found it improved energy levels and reduces the feeling of hunger.
System 5: 2
In this type, you eat naturally for 5 days a week, then the consumption of calories reduce about 500-600 calories only within two consecutive days. It depends on the principle of reducing calories, not eating time, but it shows effective results in the long run, especially for people who do not like daily commitment.
Full fasting (24 hours or more)
It is considered more advanced and difficult, as a person refrains from food completely for 24 hours or twice a week. This system is not suitable for everyone, and may lead to side effects such as headache or poor concentration if it is not applied with caution. It is very effective in stimulating autopagy and losing weight quickly.
Factors affecting weight loss in intermittent fasting
Age and sex
Age greatly affects the weight loss rate. Young people usually burn calories than the elderly thanks to the high metabolism. As for sex, men usually lose weight faster than women, because their bodies contain a higher muscle percentage, and thus consume more energy even in a state of rest.
Physical activity
If you exercise regularly with intermittent fasting, you will lose weight faster. Exercise increases calories and stimulates the body to burn fat, especially if resistance exercises or Cardio. But do not forget to choose the right time to exercise according to the type of fast used.
Type of eating food
Although fasting reduces the timing of eating, eating meals full of sugars and unhealthy fats may hinder weight loss. It is necessary to focus on protein -rich foods, fiber, and vegetables. These foods help in feeling full, maintain muscle mass, and contribute to accelerating metabolism.
How much do we lose weight in the intermittent fasting system?
Average weight loss in the first week
In the first week of the start of intermittent fasting, many people may notice a rapid weight loss, it may reach from 1 to 3 kilograms. But it should be noted that this loss is not all fats, as part of it is the loss of excess fluid stored in the body with glycogen.
This makes the beginning very stimulating. But you should not expect this rate to continue all the time. The body adapts to fasting, and the rate of burning may change after the first period. However, it is evidence that the system is starting to operate.
Weight loss after a month
With the commitment to intermittent fasting for a month, weight loss can range between 2 to 6 kg on average, depending on lifestyle, physical activity, and food quality. People who combine fasting, healthy diet and sports often achieve faster and better results.
It is noted that an improvement in the shape of the body and the waist surroundings is more than just a number on the scale, because the body begins to get rid of the accumulated fat in the abdomen and waist, which are the areas that are usually resistant in other systems.
Results after 3 months
Here the serious results begin to appear, and a person can lose between 8 to 15 kg in this period, if he adheres to fasting regularly and accompanies a healthy lifestyle. Some managed to lose more than 20 kg in 3 months, especially those who have a large excess weight at first.
In addition to weight loss, many health indicators improve, such as blood sugar, cholesterol, and blood pressure. Some are also reported in mood, energy, and quality of sleep.
Successful stories and experiences
Experiences for people who lost their weight with intermittent fasting
Success stories are many, very inspiring. There are people who tried dozens of systems without benefit, until they decided to try intermittent fasting, and found amazing results.
For example, “Amina” is a thirty -year -old girl, who was obese, she tried several diets but she was always in weight. With intermittent fasting and 16/8 system, it lost 12 kg within 3 months. She says what helped her more is that she did not feel “besieged” with a harsh diet, but only organizes eating time.
As for “Ahmed”, a twenty -year -old, he lost 18 kg within 4 months with intermittent fasting with walking daily only. He indicates that he was eating normal foods but in moderate quantities and in a window only 6 hours.
These stories show that intermittent fasting is not only a way to lose weight, but a lifestyle that can be built in the long run without psychological stress.
The most important tips for achieving the best results with intermittent fasting How much do we lose weight in the intermittent fasting system?
What do you eat during the eating period?
One of the biggest keys to the intermittent fasting is what you eat during the breakfast period. Some make a mistake eating large quantities of fast foods and sugars as soon as fasting is over, and this leads to counterproductive results.
Focus on eating:
- Protein (eggs, chicken, meat, fish)
- Leafy vegetables and legumes
- Whole grains (oats, bulgur, quinoa)
- Healthy fat (avocado, olive oil, nuts)
Avoid fried foods, soft drinks, and processed sweets, as these foods slow your results and make you hungry quickly.
The importance of drinking water
Water is your friend in intermittent fasting. During fasting periods, the body loses a lot of fluid, and this may lead to dehydration if not compensation. Drink 2-3 liters of water per day helps to organize appetite, expel toxins, and stimulate metabolism.
You can also drink green tea, black coffee, or herbs such as mint or ginger, provided that you do not add sugar or milk.
The importance of good sleep
Good sleep enhances the results of intermittent fasting. Lack of sleep affects appetite hormones, which makes you more vulnerable to hunger and night eating attacks.
Be sure to sleep 7 to 8 hours at night, stay away from using the phone or watching TV at least an hour before bed, and try to organize your sleep time and wake you up daily.
