8 Surprising Intermittent Fasting Benefits That Go Beyond Weight Loss

Many fitness and health blogs recommend cutting calorie intake to shed weight. Usually, these publications provide little guidance, often promoting restrictive diets that ban certain foods. If your weight tends to “yo-yo,” intermittent fasting may be the solution for you.

Intermittent fasting is not a typical diet. It requires a lifestyle transformation, which can lead to the loss of stubborn weight.

How much weight loss is possible with intermittent fasting? How long will it take to see results? What other benefits can be expected?

Many people try fasting, don’t see immediate weight loss, and stop. They don’t realize that weight loss could be just around the corner. Knowing the expected changes due to intermittent fasting and when they occur can keep you motivated and increase your chances of success.

Benefits of Intermittent Fasting

When you practice intermittent fasting, you stand to benefit a lot. Some of the biggest benefits of IF are:

Weight Loss

Intermittent fasting helps burn belly fat and is associated with weight loss in the short and long term. Although an IF diet doesn’t specify the foods you should eat during the feeding window, nutritious and healthy food choices are better for long-term health.

Reduces Insulin Resistance

Intermittent fasting reduces insulin resistance [1]. IF lowers blood sugar by 3-6% and fasting insulin levels by 20-31%, helping prevent type 2 diabetes. However, if you already have diabetes, consult a healthcare professional before starting IF.

Reduces Inflammation

Intermittent fasting reduces inflammation [2], which is linked to many chronic diseases like high blood sugar and blood pressure. IF helps manage these diseases better.

Might Prevent Cancer

Animal studies suggest that intermittent fasting may help prevent cancer, although these results are yet to be verified in humans.

Heart Health Improvement

Intermittent fasting improves heart health by reducing risk factors like blood sugar, insulin resistance, inflammation, blood triglycerides, and LDL cholesterol [3].

Brain Health Improvement

Intermittent fasting increases the hormone BDNF in the brain, promoting the growth and regeneration of new nerve and brain cells, potentially preventing Alzheimer’s.

IF Has Anti-Aging Effects

Studies on rats show a 36-83% increase in lifespan with intermittent fasting. In humans, IF induces autophagy, a process where cells repair and recycle waste [4].

What Intermittent Fasting Routine To Follow For Weight Loss?

Weight loss is the most sought-after result of intermittent fasting. There is no one-size-fits-all approach, so choose a method you can stick to. Start with shorter fasting windows and gradually increase them. Popular protocols include:

• 16:8: Fast for 16 continuous hours daily, followed by an eight-hour feeding window.
• 23:1 (OMAD) Diet: Fast for 23 hours daily and eat within a one-hour feeding window in the One Meal A Day diet.
• The Fast Diet or the 5:2 Diet: Eat normally for five days and restrict intake to 500-600 calories on the remaining two days [5:2 Diet Guide].
• The Eat-Stop-Eat Method: Fast for a whole day once or twice a week and follow a normal diet on other days [Alternate Day Fasting Guide].

Many diets promise you rapid results but lead to the yo-yo effect, where dieters could end up back where they started or even worse. Intermittent fasting is an excellent way to achieve sustained weight loss. 
Consistency is key to sustainable weight loss. Make intermittent fasting a lifestyle rather than a temporary diet.

If new to intermittent fasting, start with a 12/12 fasting schedule, fasting for 12 hours and eating during the remaining 12-hour window. Gradually increase to a 16/8 schedule. Small steps help your body and mind adjust to the new eating regimen.

How Much Weight Can Be Lost With Intermittent Fasting?

Weight loss with intermittent fasting depends on factors like starting weight, medical conditions, food choices during eating windows, activity level, age, and lifestyle.

Choosing ultra-processed carbs, sugary drinks, and alcohol on non-fasting days hinders fat loss. Pairing IF with healthy food leads to weight loss success. A review of 40 studies found intermittent fasting effective for weight loss, with typical losses of 7-11 pounds over ten weeks [5]. Other research showed a 0.8%-13% weight loss over 2-26 weeks of alternate-day fasting [6].

Experts recommend aiming for a 1-2 pound weekly weight loss, a realistic goal. Use a weight scale consistently, preferably in the morning, or measure progress with a tape. Women lost 4-7% of visceral fat with IF [7].

Men tend to lose more weight with IF. Women may lose up to 7 pounds, and men 7-13 pounds in the first month. Ages 42-48 see an average beginner loss of 20 pounds after a month.

Expect less bloating and a slimmer midsection in the first two weeks. Some see weight loss early, but results may take 4-6 weeks. Stay committed for the best outcomes.

Differences Between Losing Weight and Losing Fat

It can be exciting to see the weight drop on the weighing scale. However, the scale cannot detect if you have lost weight or fat. You might think the goal of your journey is weight loss when it is actually fat loss. This happens because when you lose weight, you lose a combination of fat, fluid, muscles, and organ size. 

Muscle loss won’t be your goal if you want to tone up. You have to focus on losing fat, so it is best to target 1-2 pounds of weight loss weekly. Research has shown that when you lose more than 5 pounds per week, you are in danger of losing water weight and losing muscle and fat [8]. This is dangerous, putting you at risk of dehydration, nutrient deficiencies, and poor fitness.  

Other Ways Intermittent Fasting Will Show Effects On You

Intermittent fasting shows its effects in many other ways besides weight loss. The most noticeable effect of intermittent fasting is an increase in energy levels. So how does less food lead to more energy? This is because your body is not using available energy to digest the food, and you do not have to think about what you should eat next.

You may notice some of the following:

• Jewelry fits better
• Clothes feel looser
• Easier movement
• Reduced belt size
• More stamina for activities
• Enjoying long walks
• Improved blood sugar and pressure levels
• Better sleep
• Increased energy and focus
• Reduced joint pain
• Improved mood
• Noticeable changes by others

Why Intermittent Fasting Doesn’t Work

If you have practiced intermittent fasting for 30 days without feeling any difference, here are some possible reasons behind it:

• Insufficient fasting duration
• Inadequate water intake
• Alcohol consumption
• Preference for processed food over healthy options
• Same calorie intake as before IF
• Insufficient calories during feeding windows
• Inappropriate IF plan
• Lack of sleep
• Overtraining or underexercising

FAQs

What are the side effects of intermittent fasting?

Common side effects include hunger pangs, cravings, headaches, lightheadedness, constipation, nausea, mood swings, irritability, fatigue, and dehydration.

How effective is intermittent fasting?

A systematic review of 40 studies found intermittent fasting effective for weight loss, with typical losses between 7 and 11 pounds over 10 weeks.

What happens after the first week of intermittent fasting?

After a week of intermittent fasting, expect less bloating and a firmer midsection. Weight loss may start by week two, but continued efforts for another 4-6 weeks are essential for noticeable changes.

How long does intermittent fasting take to work?

Expect changes between 2-4 weeks, as your body adapts from using glucose to fat for fuel. Consistency is key for adaptation.

Conclusion

Your weight didn’t accumulate overnight, so it won’t disappear quickly. Intermittent fasting is one of the best ways to lose excess, stubborn weight healthily. It requires adjustment, time, and practice. With realistic goals and commitment, you will benefit from its many effects.

Intermittent fasting effectively manages excess weight and improves insulin sensitivity.

References

1. Sathananthan, Matheni, et al. “Six And 12 Weeks of Caloric Restriction Increases Β Cell Function and Lowers Fasting and Postprandial Glucose Concentrations in People With Type 2 Diabetes.” OUP Academic, 1 Sept. 2015.
2. Alam, Iftikhar, et al. “Recurrent Circadian Fasting (RCF) Improves Blood Pressure, Biomarkers of Cardiometabolic Risk and Regulates Inflammation in Men.” PubMed Central (PMC), 19 Aug. 2019.
3. Mani, Kartik, et al. “Lysosomes Mediate Benefits of Intermittent Fasting in Cardiometabolic Disease: The Janitor Is the Undercover Boss.” PubMed Central (PMC), 14 Sept. 2018.
4. Alirezaei, Mehrdad, et al. “Short-term Fasting Induces Profound Neuronal Autophagy.” PubMed Central (PMC), 14 Aug. 2010.
5. “Do Intermittent Diets Provide Physiological Benefits Over Continuous Diets for Weight Loss? A Systematic Review of Clinical Trials – PubMed.” PubMed, 15 Dec. 2015.
6. Welton, Stephanie, et al. “Intermittent Fasting and Weight Loss: Systematic Review.” PubMed Central (PMC).
7. “Intermittent Fasting Combined With Calorie Restriction Is Effective for Weight Loss and Cardio-protection in Obese Women – PubMed.” PubMed, 21 Nov. 2012.
8. “Glycogen Storage: Illusions of Easy Weight Loss, Excessive Weight Regain, and Distortions in Estimates of Body Composition – PubMed.” PubMed, 1 July 1992.

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