A HUGE factor that plays into your intermittent fasting results is how much you are eating. It can go both ways, eating too much or not eating enough - both have negative effects on your results and could be why you aren't seeing results with intermittent fasting.
Understand Your Body Needs
So, if, after one month of intermittent fasting, you do not feel better and are still cranky and hungry throughout the day, you need to reassess your habits. You can either start fasting for shorter durations or just limit your mealtime, depending on your comfort levels.
Change up your intermittent-fasting routine. You may need a longer or shorter eating window, or you may want to try out a new protocol entirely. Decrease (or increase) your calorie intake within your fasting window. Aim for 7–9 hours of sleep.
Not enough protein
If you're not losing weight on intermittent fasting, look to your protein intake. Protein is a good friend to weight loss. It can help: Aim to get at least a portion of protein with every meal.
This is how much weight you can lose with intermittent fasting. In doing the fast correctly and ensuring that it is aligning with your mind, body and soul–you can expect a good weight loss of anywhere between 2 to 6 kgs a month with excellent inch loss and increase in energy levels and brain function.
The benefits of a 16-hour fasting schedule are the same as a 12-hour fasting. They include weight loss, aid in the cellular repair process, improved sleep, improved digestion, increased mental health and clarity, and reduced insulin resistance.
After beginning your intermittent fasting routine, you could see changes in your body in as little as ten days. More significant weight loss is seen after two to ten weeks. Keep in mind that your overall health (and how your body feels) is more important than the speed of your weight loss.
You're not getting enough exercise.
“Intermittent fasting, like any weight loss strategy, requires an energy deficit to promote fat loss,” explains Palinski-Wade. “If you are eating fewer calories but also moving less, you won't have the same energy deficit as if you were moving more and eating less.”
Additionally, it will take your body a while to get used to this new eating schedule. So don't expect results right away. You may need to wait between 2 and 4 weeks to see or feel any results.
16:8 Intermittent fasting involves fasting for 16 hours a day and consuming all calories during the remaining 8 hours. Suggested benefits of the 16:8 plan include weight loss and fat loss, as well as the prevention of type 2 diabetes and other obesity-associated conditions.
If you consistently stay active while following intermittent fasting, you can lose as much as 6-8 pounds per month.
There are various calorie limits for fasting days, with some calling for 0 calories and others allowing up to 600 calories per day, according to a review published in December 2021 in JAMA Network Open.
Intermittent fasting via a pattern of time restricted eating allows for a consistent period of fasting daily that alleviates the circadian rhythm disruption and subsequently improves metabolic balance.
The truth about lemon water and intermittent fasting
Long story short - the answer to the question “Does lemon water break a fast?” is no, lemon water does not break a fast. Lemon water contains almost no calories and zero sugars, it doesn't raise insulin levels, which means it will not break your fast (1).
The 4-4-12 method has a shorter fasting window—12 hours—but eliminates snacking between meals. The goal here is to fast for at least four hours between breakfast and lunch, four hours between lunch and dinner, and at least 12 hours between dinner and breakfast the next day.
In the case of Intermittent fasting, skipping your dinner is better and easier. You can have your dinner either early or have a heavy snack and can begin your fasting. Research suggests that fasting in the evening and overnight, then eating early in the morning is the better way to follow this diet to lose weight.
Limit the hours of the day when you eat, and for best effect, make it earlier in the day (between 7 am to 3 pm, or even 10 am to 6 pm, but definitely not in the evening before bed). Avoid snacking or eating at nighttime, all the time.
Two to three meals (2 main with a small snack in between) that are high on fibre, protein, and good fat work the best. This is the most comfortable form of intermittent fasting (especially for first timers), and can be easily sustained for a longer period of time.
Stick to losing 1-2 kilograms per week
One kilogram of body fat is equivalent to around 7,700 calories. So in simple terms, you have to burn or decrease your calorie intake by 1100 calories a day in order to lose one kilogram per week.
Therefore, it can take several months to safely lose the 15kg you desire . But keep in mind that weight loss can vary from week to week or month to month. To promote long-term and sustainable weight loss, it's important to stick to any healthy diet and lifestyle changes - even if you've reached the peak.