Intermittent fasting is one of the most sought-after diets in 2023 because it is easy to follow and can be adapted to fit your lifestyle.
But the question begs, How Long For Intermittent Fasting to Work?
Well, many people see the benefits of fasting quite quickly but it does depend on a few variables. But generally, it takes just 1 week for Intermittent Fasting to start taking effect.
The main reason many people who start any health regime are generally successful in a short period of time is mostly due to the loss of water weight. Water weight is the excess, stored water that is ‘bloating’ the body.
The actual fat loss tends to follow the water weight loss, but bear in mind, fat loss largely depends on how effective the diet that is being followed is.
One of the favorite, most effective fat loss and fully customized meal plans is below:
My Action Project Custom 16:8 Meal Plan
The science behind intermittent fasting is clear – it’s effective and here to stay.
Intermittent Fasting is a great way to lose weight as it helps to reduce your overall calorie intake.
Intermittent fasting starts to work when you stick to a set eating schedule.
For example if you’re following the 16/8 method, as followed in My Action Project, you will fast for 16 hours and then eat within an 8-hour window. Pretty simple so far right!
During the fasting period, you will often consume no calories. The idea behind intermittent fasting is that during the fasting period, your body’s ability to use its stored energy helps to burn fat. This is called Ketosis.
What Is Ketosis and Why Use Intermittent Fasting To Get There.
When Ketosis tends to occur when there is a restriction placed on carbohydrates. Ketosis is a metabolic process that can happen when your body does not have enough stored glycogen (carbohydrates) in the muscles or liver to burn for energy.
Your body therefore needs to create energy by using stored fats. This process produces substances called ketone bodies, which in short, are a by-product of fat breaking down.
When your body gets into a state of ketosis, you may experience an increased amount of energy, your concentration may improve and of course we tend to smash the fat!
Intermittent Fasting could help the body get into ketosis providing you follow My Action Project Clean Keto Diet Meal Plan
What Is Intermittent Fasting In Simple Terms
Intermittent fasting generally involves reducing calorie intake to a certain number of hours per day or certain days per week it is not a diet but rather a way of eating and should be used in combination with a healthy diet and exercise.
Intermittent fasting should not be confused with crash dieting or other extreme forms of dieting. It is not a quick-fix solution for weight loss but rather a method for changing your eating habits for the long term.
Remember, Intermittent fasting can take time to work. That is important to start with a realistic goal and gradually build up from there.
This is why M.A.P’s Intermittent Fasting Fat Loss Meal Plan is customized to suit your needs and has since its inception, helped thousands of people lose weight and improve their eating habits.
M.A.P IF plans are best suited to people who would like to lose fat fast and not have to worry about what or when to eat.
Depending on if you choose the Lite or Gold Meal Plans, you will receive a full evidence based plans with photos, recipes, full nutritional data, plus you can swap out recipes and download shopping lists.
We know…it can’t get any easier right?
Intermittent Fasting Results. What to Expect.
With 92% of our weight loss customers starting to see results after the very first week, it’s clear M.A.P’s Intermittent Fasting Weight Loss Meal Plans plans are effective.
The average fat loss in the initial week is 3.6 lbs (1.6kg) with M.A.P diet alone – No exercise.
The average fat loss increases to an average of 5.3 lbs (2.4kgs) when some form of cardio exercise is integrated into their regime.
We’ve seen this consistent fat loss occur and improve over the following 3-4 weeks and although it’s safe to stay on an IF plan, once you reach your ideal weight loss goal, you can cut back your eating plan to 2 x per week.
It’s advised to continue to exercise until your body recognizes that this is the ‘new weight’.
Some people may find that intermittent fasting works right away while others may take longer to adjust.
The key is to be consistent and patient. It can also help to set goals and reminders to keep you on track. In the beginning, it is important to stay hydrated and listen to your body if you feel over-hungry or dizzy take a break and eat something.
How Long Is It Safe To Fast?
Fasting is the practice of abstaining from food or reducing food intake for a certain period of time.
The safety of fasting depends on the duration and the individual’s overall health. Short-term fasting such as intermittent fasting [for example not eating for 16 hours a day and eating during the remaining 8 hours] or a 24-hour fast once or twice a week, it is generally considered safe for healthy individuals.
Fasting can have various health benefits such as weight loss, improved insulin sensitivity, clarity, focus, and increased brain function and studies have shown increased cellular longevity.
However, long-term fasting, such as fasting for multiple days at a time or even weeks can be more challenging and may not be suitable or even advised. This is an extreme fasting period and it’s important to consult a healthcare professional if you plan to fast for long periods.
Prolonged fasting can also lead to nutrient deficiencies and dehydration and can also cause changes in hormonal levels, which can be harmful to some people, especially those with certain medical conditions such as diabetes or eating disorders.
We advise sticking with the M.A.P Intermittent Fasting Meal Plan schedules, it’s evidence-based meal plans have been crafted by healthcare professionals and are proven to be effective.
Is it Better To Fast for 12 Hours or 16 Hours
Both 12 hour and 16 hour fasting, or ‘time restricted eating’ regimes can be effective for weight loss. The key difference between the two is simply the length of the feeding window.
The 12 hour fasting regime typically involves eating within a 12 hour window, such as 8am to 8pm, and then fasting for the remaining 12 hours.
The 12 hour fasting tends to be best suited for a person who is relatively new to fasting and would like to ‘dip their toe’ in the water to see if fasting for fat loss will be best suited to them.
A 16 hour fasting regime, also called Intermittent Fasting typically involves eating within an 8 hour window such as 12pm to 8pm, and then fasting for the remaining 16 hours.
The My Action Project experts follow the 16:8 protocol. This program is a little more challenging and therefore has better results both short term and we’ve found stronger health benefits long term.
Both 12 hour and 16 hour fasting range fasting regimes can be effective for weight loss, M.A.P has found the 16:8 method has proven to be much more effective for fat loss.
How Long Does It Take For Intermittent Fasting To Show Results?
With one of MAP subjects, their Personal Trainer tracked and graphed their fat loss results on M.A.P Intermittend Fasting 16:8 Fat Loss Meal Plan.
You will see the bulk of the fat loss occured early on in the program and within 3-4 months achieved close to a normal, healthy weight range.
Every (body) is different when it comes to fat loss however we’ve found in our experience that the average loss starts to occur after 5 to 7 days.
This weight may be a mixture of water weight, which tends to be lost on any diet approach, to fat loss if a correct eating plan is followed.
If a person starting an intermittent fasting fat loss plan is obese (generally above 250lbs / 120kg) the loss will be greater due to the sudden shock of a different eating pattern.
If a person who is considered not obese, then the fat loss over this intitial period may be less.
Anyone undertaking a fast should consider exercise to help speed up the effects of fat loss. Exercise can be either steady-state exercise, so a stable heart rate over 120 bpm, or you could also conduct HIIT training if you are up for the challenge.
How Long For Intermittent Fasting to Work. Conclusion.
For the fastest fat loss results while Intermittent Fasting is both dependent on how effective the fat loss meal plan that is consumed over the 8 hour period, and the amount of exercise that is undertaken during your programme.
There are a plethora of fat loss meal plans to consider however consistency is the key. Try not to jump from plan to plan and stick to M.A.P’s Intermittent Fasting Meal Plan for the most effective fat loss results.
Many users tend to follow through with M.A.P’s Clean Keto Meal Plans for a long term approach to their health. Clean Keto Plans utilize healthy fats over saturated animal fats.
Let us know how you get on, fire us through your Before and After’s, we’d love to help motivate other Mappers while they start their journey.
My Action Project Custom 16:8 Meal Plan