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When do intermittent fasting results appear?

The role of protein in weight loss

Knowing when intermittent fasting results appear makes a person more patient with their diet and more committed, here’s when to see results for intermittent fasting and start losing weight.
Intermittent fasting is one of the most popular health and fitness trends in the world and is used to lose weight, improve health, and simplify lifestyles. That determines when the results of intermittent fasting will appear.

When do intermittent fasting results appear?

You may start noticing a difference in your weight and body around ten days after you start intermittent fasting and it may take anywhere from two to ten weeks for you to lose significant weight.
It takes a long time to monitor your weight because your body needs some time to adapt to this diet. If you don’t see any weight loss results after the second week, stick to your diet for another four or five weeks and evaluate your results after that.

Reasons for delaying of intermittent fasting results

If you have been fasting for up to eight weeks without noticing any weight loss or that you have gained weight, there are reasons that delay the results of intermittent fasting and give counterproductive results to you, the most important of which are:

  • Eating the wrong types of food

Although intermittent fasting is not one of the systems that determines what can be eaten and what can not be eaten and all foods are allowed but only in a certain amount and time to eat, this makes you indulge in eating unhealthy foods.
Eating unhealthy foods, even if they are within the allowed foods, may be responsible for the slow results of intermittent fasting and may make you wonder when the results of intermittent fasting will appear.
Also, eating a lot of calories during eating periods may be counterproductive. Keep in mind that the main reason for the success of intermittent fasting is to eat fewer calories, as eating large amounts of calories during eating periods may make you not lose any weight at all.

  •  Not eating enough food

When you are not getting enough calories, you will surely eat a lot during the period after fasting and this is due to the hunger that you will feel.
Counting calories can help ensure that you are getting the right amounts of food.

  • Drinking insufficient amounts of water

Intermittent fasting limits meal times but never limits water intake.
Drink enough water, as this will keep you feeling full and full until the next meal. You can also have unsweetened tea or coffee. It is very important to drink fluids regularly to avoid dehydration .

  • Fasting period is too short

Fasting for fourteen hours and eating for ten hours is suitable for starting intermittent fasting, and if you feel that this fasting period is long, you can start with a shorter period.

  • You may need to change your lifestyle to include better sleep if you’re considering starting intermittent fasting

The intermittent fasting system is not only for weight loss, it is also a system for improving health, you must follow all healthy habits during it, and the most prominent of those habits that some ignore is sleep, so take an adequate amount of sleep every day.

Tips to improve intermittent fasting results:

Here are some tips that may help the results of intermittent fasting appear better and in a shorter time:

  • Exercise

Some studies indicate that exercising during periods of intermittent fasting helps to show better results.
If you suffer from some diseases that hinder exercise or require special care, consult a doctor.

  • Always make sure to have healthy foods

Healthy foods and a balanced diet mainly focus on:

  1. fruits and vegetables.
  2. Whole grains, such as oats, and barley.
  3. protein, such as: poultry, fish.
  4. Healthy fats such as fatty fish, olives, olive oil, and coconut oil.

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