Are you interested in seeing the results of the intermittent post after only a month?
Intermittent fasting is one of the biggest trends in weight and fat loss in recent years. It’s as simple as it gets when it comes to dieting to lose weight.
Simply do not eat anything for a while, then continue with a shorter feeding window. Not only will you automatically reduce the number of calories you consume during this fasting period, but you will also improve your weight loss hormones.
Your body will improve your insulin sensitivity as well as control your blood sugar (1,2). Both are a leading cause of weight gain in the first place (3). In addition, your body will naturally release other fat burning hormones, such as human growth hormone and norepinephrine (4,5).
Weight loss can be difficult, especially if you’re not used to dieting. But using a simple strategy, such as intermittent fasting for weight loss, can give you more benefits than typical diets (6,7).
Here you will discover the results you can get after using the intermittent post for 1 month, when you do it correctly.
Now, most people who use intermittent fasting will see much better results in the first month compared to typical diets, such as calorie restriction.
The Centers for Disease Control and Prevention (CDC) says you can really lose only 1-2 pounds a week (8). This means that according to them, you can only lose up to 8 kilograms in a month.
But most people who use intermittent fasting usually lose more weight than that. In addition, it will feel less restrictive to use intermittent fasting compared to calorie counting, as you can still eat outside the fasting window.
In the first week of intermittent fasting, you will also notice an increase in energy in the morning. This is a great time to train and go to the gym, because your body burns more fat for energy in a fasting state.
In addition, you will feel better mentally and have low brain fog after a few days of intermittent fasting. You will think more clearly about what will help you translate into productivity improvements at work and at school.
But weekends can be the hardest for those who start with intermittent fasting in the first month. It can be hard to stay fast when your friends want to spend time or if you want to break up on the weekend.
Do your best to stay with the post window on the weekend if you want to continue to get results you can be proud of. I make it a rule to live and die through the timer app on my phone so I don’t eat until it’s over, no matter what.
Intermittent fast 16/8 for a month
My favorite method of intermittent fasting is to use the 16/8 principle. This means that you will fast for 16 consecutive hours and then continue with an 8-hour feeding window.
It’s great to start your intermittent journey using the 16/8 method, as it will be much more durable to complete in the first month. Many people who try to do more than just get tired quickly and give in to the hunger pangs that can come with fasting.
The 16/8 intermittent fast works great because you can still eat dinner. One of the biggest problems that people with intermittent fasting find is that it’s hard to skip dinner at night. Most people like to have dinner with family or friends and enjoy relaxing with a meal after a long day.
Therefore, using the 16/8 intermittent fasting method will allow you to continue your dinner so that you will skip breakfast the next day. This will be much easier for your lifestyle, as most people are busy in the morning. Work, school, children, etc. they will keep most people busy in the morning, so skipping breakfast is not that big.
Just make sure you provide your body with nutrients during fasting, such as Keto Elevate ketones, plenty of water, black coffee, green tea and even some calorie-free sparkling water. These will help reduce some of the “hunger pangs” that can occur with fasting, especially if you’re not used to it.
Now let’s get into the results after using this intermittent fasting method after just one month.
Intermittent fasting results for women after 1 month
First of all, I noticed in my years as a personal trainer and nutrition coach that women tend to lose a little less weight than men with intermittent fasting. I’m not sure about the physiological reasons for this, but women tend to lose a little less than men. But that doesn’t make it any less effective for them.
Women tend to lose about 10-15 pounds in the first month using intermittent fasting.
If you are a woman, you will also notice a thinner middle section, with less fat on the belly and a tighter belly. You can also expect to lose a few pants in a month because your body loses weight and burns more fat. In addition, you will notice that your arms and legs will look more toned than before.
But if you have a lot to lose, then women can easily lose more than that. 20 pounds can be obtained with intermittent fasting in the first month if you already have over 40 pounds overweight on your body.
Many postpartum women can lose much of the weight they gained during pregnancy. Many women can regain their pre-baby weight after a few months of intermittent fasting.
Be sure to take a picture before and after to see the visual changes in the appearance of your body after the first month of intermittent fasting. Measuring in centimeters will help you get an overview of how much weight and fat you lost in the first month of fasting.
Intermittent fasting results for men after 1 month
I have noticed that men who use intermittent fasting for 30 days lose a little more weight than women. Of course, this will depend on how much weight you need to lose in the first place.
Most men lose more than 10-20 pounds of weight and excess fat after the first month of intermittent fasting.
If you keep track of your carbohydrate intake and keep track of your calories, then weight loss will most likely be at the far end of the scale. Many men who use intermittent fasting say that it has helped them to change their lives for the better.
If you are a man, you will notice even less bloating of the belly and it will help you flatten your belly in a few weeks. But make sure you also reduce your alcohol intake in the first month of fasting to maximize your results.
Just by giving up breakfast, you will be able to lose a lot more weight than you would “count the calories” during the day. But some men find it difficult to fight hunger during the fasting window. This can be made easier by consuming more water, a supplement of greens, black coffee and green tea.
Intermittent fasting results after 3 months
Now, if you’ve been fasting for a month or more but haven’t seen any results, then you’re probably eating too much during the feeding window. Start tracking your calories and carbs in combination with intermittent fasting. This will help you get over the weight loss plateau.
In the first 3 months of intermittent fasting, you will be able to lose over 30 kilograms, depending on how much weight you need to lose weight. I’ll be completely honest now, it seems like a lot of people are throwing in the towel with the intermittent fast. That’s because they don’t like to be hungry in the morning. But make sure you stick to your schedule and enjoy some of the hunger-fighting drinks I’ve listed above.
In the next 3 months, your body will become more adapted to fasting for over 16 hours a day. In addition, your stomach will start to shrink even more, making it much easier to get over the fasting period. But to be honest, there are a few days when you will feel hungry during your fast, but “bowing” during this time will be very important.
How much can you lose weight in a month with intermittent fasting?
This will depend on your gender and how much weight you need to lose weight to begin with. Women tend to lose 10-15 pounds in the first month of intermittent fasting. While men lose an average of about 10-20 pounds in the first month. It all depends on how well you adhere to your intermittent fasting schedule in the first month, as well as what you eat the rest of the time. Make sure you stay with me Cheat Sheet Food list recommended foods during the feeding window.
What is the best intermittent program?
I found that the 16/8 intermittent fasting program works best for most people. It will be the most sustainable in the long run and will give you the best results for the shortest time frame for the job. From there you can work up to an 18/6 fasting schedule or even a fasting diet every two days. If you’re having trouble starting a 16/8 intermittent fasting schedule, then try to go 12-13 hours in the first week and then add one hour each week until you reach 16 consecutive hours of fasting.
The last word
For many people, intermittent fasting is a life-changing diet that helps them lose a lot more weight than typical calorie-restricted diets. It goes back to our cave ancestors who couldn’t eat all the time during the day, so our bodies responded by burning the fat stored for fuel.
Therefore, the term “diet” is not at all correct, because it is the way our body has responded to life over thousands of years of survival. Using intermittent fasting to lose weight is a great way to use your genetic instincts for survival to burn more fat faster.
You will get impressive results after just one month of intermittent fasting. The results will be better than the outdated method of calorie restriction. You will lose more weight, feel better, think more clearly and have more energy in the first month of intermittent fasting than any other diet you have followed before.
Josh holds a bachelor’s degree in exercise physiology and nutrition science. He is a certified specialist in strength and conditioning (CSCS) by the National Association of Strength and Conditioning. He worked as a strength and conditioning coach at the high school and college level. He has over 10 years of experience as a personal trainer and nutrition coach. He is also the author Flat belly formula. He hopes to be able to bring inspiration and results to people around the world to live a healthier life through diet and exercise.