How Do You DO Intermittent Fasting? [Rules And How To Start]
Updated: Jan 19
Intermittent Fasting is an amazing tool to help the body tap into fat burning mechanisms and achieve a weight loss goal. But how do you DO Intermittent Fasting? Today, I'm breaking down the rules of Intermittent Fasting, how long Intermittent Fasting takes to work AND an Intermittent Fasting quiz to help determine your perfect Intermittent Fasting window!
What Are The Benefits Of Intermittent Fasting?
Intermittent Fasting can help aid in improved gut health,(1) reduced bloating(2 ) and boosted fat burning (3). But Intermittent Fasting has to be done in a way that supports your weight loss and wellness goal. This means creating an eating and fasting window that actually fits your lifestyle, adapting your meals to fit Intermittent Fasting and properly pairing exercise with your fasting schedule.
Pssst - wondering what type of fasting is best for your goals? Click below for my free Intermittent Fasting Schedule quiz to find out!
What Are The Rules Of Intermittent Fasting?
The rules of Intermittent Fasting involve not eating while you fast, followed by eating (enough) during your chosen eating window. However, from here, it's now important to determine what type of Intermittent Fasting you're using (as well as the food you'll be eating during your eating window).
One of the main perks of Intermittent Fasting is that you're reducing the frequency of your meals. This helps to also reduce the frequency of the storing hormone, insulin, spiking. If you are using Intermittent Fasting to achieve a weight loss goal, then your main objective is to keep your storing hormone, insulin, from spiking during your fast. With this in mind, you can still add certain ingredients to your morning coffee or tea without "breaking" your fast and still being in a state of fat burning. This includes Keto Coffee, Keto Matcha Latte and heavy whipping cream/unsweetened half and half in your coffee/tea.
However, some people opt for water and plain coffee or tea during their fast. This is typically used to focus on additional therapeutic benefits of Intermittent Fasting. The route you choose will entirely depend on your goals with Intermittent Fasting.
Of course, whenever making changes to your wellness or nutrition routine, it's always important to check in with your doctor to make sure it's a right fit for you and your health history.
What Is The Best Intermittent Fasting Schedule?
Most of the studies on Intermittent Fasting focus around a 16 hour fasting window and an 8 hour eating window. However, the best Intermittent Fasting schedule will vary depending on your schedule, lifestyle and goals. You can take my free Intermittent Fasting Schedule quiz to determine your Intermittent Fasting schedule by clicking the link below.
How Long Does Intermittent Fasting Take To Work?
The weight loss benefits of Intermittent Fasting can usually take between three days to two weeks to start seeing results. This depends on how "metabolically flexible" you are before you start Intermittent Fasting. If you are used to eating a very processed and high carbohydrate diet, it might take a little longer for the body to "re-learn" how to use fat as fuel. However, if you already have been eating a diet that promotes fat burning by focusing your meals around protein, fat and fiber, it likely will take less time for you to start seeing weight loss results.
The amount of time it takes to start seeing results with Intermittent Fasting can greatly vary depending on your previous health and nutrition history. However, a range of 3-14 days is a common range. You can find out more of the details for how long it takes to start seeing results with the short video below.
How Much Weight Can You Lose In A Month With Intermittent Fasting?
Studies covering the weight loss benefits of Intermittent Fasting found that obese individuals who were 65 years or older lost an average of 2.2% of their original body weight in just 4 weeks of Intermittent Fasting for 16 hours per day.(3) To put this into perspective, if one of the obese individuals in the study weighed 200 pounds, then this is about 4.5 pounds, or a little over 1 pound per week, of weight loss.
However, most of these studies are only focused on Intermittent Fasting and don't also optimize the eating window. For example, there's Ron who lost over 70 pounds in 6 months by pairing Intermittent Fasting with fat burning focused and satiating meals from the Complete Intermittent Fasting Bundle. This amounts to nearly 3 pounds of weight loss per week on average.
New To Intermittent Fasting? Get the meal-by-meal details of how to use Intermittent Fasting to achieve your weight loss and wellness goals with the Complete Intermittent Fasting Bundle!
Join thousands of men and women around the world and tap into fat burning mechanisms, eat foods you LOVE and finally feel GOOD again! Head over HERE to get started!
Autumn Elle Nutrition