Want to know the results of the intermittent fast after 1 week? Now it may be a little different for everyone, depending on a few factors, but here you will find out how much weight you can lose in a week with intermittent fasting.
Intermittent fasting is by far one of the most popular diet methods available today and for good reason. It is a very simple diet system that really works.
Now some will get better results with their intermittent fasting than others after a week, but that shouldn’t scare anyone into trying. Some people do everything wrong, which could seriously worsen the outcome. There is nothing more frustrating than going on a diet for a week without showing anything for it.
Here you will find the typical results after 1 week of intermittent fasting. In addition, you will discover the reasons why some people do not lose weight, while others are massively successful. So, if you have tried unsuccessful intermittent fasting or you are not sure how to lose weight through fasting, then you will find the answers here.
Now, the weight you lose will largely depend on how much weight you need to lose in the first place. You will most likely lose more weight if you weigh more than 50 pounds. But if you only need to lose 20-30 pounds, then you may not experience such a significant weight loss right away from that stick (1). But there are some ways you can use it to improve your weight loss process.
And if you already have a low percentage of body fat, with 10 kilograms to lose, then you will have to fight for every kilogram. It will be a constant battle, but using a post can help you lose the last 10 pounds. Keep in mind that it may take longer to get there.
If you have ever tried another style of diet, such as Paleo or Keto, then you will know how difficult it can be to stick with it in the long run (2,3). Restricting yourself to eating only certain foods all the time can make it almost impossible for most to stay with them in the long run. But the main benefit of the job is that it is very easy to follow and more sustainable in the long run (4).
The only problem with most people is getting rid of some of the hunger that can come when they don’t eat. If your body is accustomed to eating non-stop, then cutting food for hours can lead to increased hunger. Then you will be doomed to failure if you are hungry all the time and you look at the clock that counts down the minutes until you can eat again.
The trick to fighting hunger is to fill your body with drinks that do not interrupt your fasting. Plenty of water, Keto Elevate, coffee, tea and calorie-free sparkling water will be essential to get through quickly.
But, as with anything, the more you exercise the less you eat, the less hungry you will be in the long run. Your body will get used to not eating for many hours during the day. And then your hunger rate will naturally drop (5).
Intermittent fasting 1 week before and after
An average person loses about 2-10 pounds in the first week of intermittent fasting. But keep in mind that this will depend on how much weight you need to lose in the beginning. Not to mention how well you follow your schedule. The shape you make and what you eat the rest of the time during the food window.
Those with the best results used the 20: 4 program (6). This is when you fast for 20 consecutive hours, then you have a four-hour feeding window. Then those who fasted for 16 hours with an eight-hour feeding window ended up losing less (7).
When you think about it, it makes sense, because the longer you fast, the less you will end up eating. Your body also releases fat burning hormones, such as norepinephrine and growth hormone, which naturally increase metabolism (8). The more you fast, the more of these anti-fat hormones are released in your body.
But starting with a 20-hour fast immediately will be difficult if you get used to eating a normal schedule. That’s why I like to start people not eating for 13 hours in the first week, then go up, enlarging the fasting window by one hour every week. This makes it a little easier to get into it, but it also means less weight lost initially. But when you think about it in the long run, you’re going to lose more weight by starting slowly, if you’re more likely to stick with it.
More benefits for intermittent fasting
With weight loss, you will also feel more energized and think more clearly as you free your body from eating (9). Many of my clients have told me that they feel much more energetic now that their bodies are not constantly trying to digest and process food. In addition, because they do not eat sugar or carbohydrates during fasting, they will not have to go through the roller coaster of blood sugar and insulin.
Fasting will also improve how clear your mind is and improve your thinking. That’s why I prefer to go through the “I don’t eat” period earlier in the day. Then it’s time to finish your work, and since you feel full of energy and think more clearly, you will be able to be more productive and focused on your work. And most people prefer to have a feeding window during dinner because they like to eat with their families or they like to have a nice dinner to relax at night.
Your clothes should start to fit better not only because you have lost some weight, but also because your body fat is decreasing. As body fat decreases, so will the inches on the arms, waist, hips and legs. So, if you weren’t impressed with the result after a week, make sure you also check how your clothes fit, as well as the centimeter measurements.
If you lift weights, you may be thrown off the scales, as you may add a little weak muscle. The muscle also weighs something, so it could manipulate the scale. If you have lost fat but replaced it with muscle, then it could be thrown off the scales. This can overwhelm you psychologically mentally not see the scale go down, even if you followed your schedule and trained. So don’t just trust the scales, but also keep track of your body fat and inches to give you a more accurate picture of your progress and weight loss.
Tips for fasting for a week
The biggest question I will get is if you can eat whatever you want during the feeding window. And the truth is that you can, the shorter your feeding window is.
If you do not eat for up to 16 hours, then you will not be able to do as much with the food you eat. You will still need to keep track of your calories and your intake of macronutrients to ensure that you do not exceed your limit. But if you fast 18 or 20 hours a day, then you will have much more leniency to eat what you want during the feeding window.
There is a saying that you can eat whatever you want if your feeding window is small enough. And it’s true for the most part. If you follow the OMAD fasting diet (one meal a day), then you may be flipping through the last meal. Or you could try a post with any other diet. Some hardcore people have even walked on a 7 day water station, but I would use this with caution and only if you are mentally prepared for it.
Intermittent fasting tends to work best with a low-carb diet (10). If you have a lot of weight to lose, then reducing carbohydrates in addition to fasting will make you lose more weight. I try to eat mostly green leafy vegetables and crucifers, meat and some nuts for the most part. Eating a high-protein diet will help keep your hunger at a low level and help give your body a better body composition (11).
There is no doubt that you will lose more weight if you add exercise in addition to fasting. Even if you go for a long walk every day, it will be better than sitting on the couch or at a desk all day. This will force your body to burn more calories and fat for energy so that you lose more weight. Just make sure you realize if you add to your endurance training that it could throw you off the ladder and manipulate your results.
What happens in the first week of intermittent fasting?
Your body will start looking to burn fuel from your body for energy because it no longer receives it from the foods you would normally eat. This will make you lose weight as long as you follow the above suggestions with intermittent fasting. You will also notice that your clothes fit better, you will think more clearly and you may even have more energy.
But also expect some hunger, the longer you fast, especially if you are used to “grazing” all day with food. Try to use the fasting drinks recommended above to help suppress this hunger so that you do not interrupt your fasting, but reduce your hunger. To learn more about posting to lose weight, check out my guide here.
How much weight loss can you lose in a week?
This will depend on how much weight you need to start. How well you do with the intermittent fasting period. What an intermittent fasting program you do. What you eat the rest of the time. If you train etc.
But all things being equal, most people tend to lose 2-10 pounds in the first week of fasting. Keep in mind that some of this weight may be the weight of the water, which may also throw off the scale. Go here to see how much people lost in one month.
The last word
What makes intermittent fasting my favorite method of dieting is that it is very easy to follow and does not limit the types of foods you eat. I know it can be hard to get over the hunger pains at first if you are used to snacks all the time. If so, then you should start slowly, which will reduce your results, but will help you make sure that you stay with it for a long time.
Many people treat food as “free for all” and by limiting yourself to the hours you eat, you will instantly reduce your calorie intake. But that doesn’t mean you have to give up your social life completely. The problem with diets that make you eat only certain foods is that they are unsustainable in the long run. With fasting, if you want to stay with friends for a few hours on Saturday, you can still eat. Just reset the timer after you stop eating and then return to work immediately.
In addition, if you have a fasting period earlier in the day, this opens up time for dinner so you can meet up with family and friends. In general, intermittent fasting can be a great way to lose weight and get results, even if you only try it for a week. Just make sure you do everything right.
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.