How to do intermittent fasting for weight loss: astonishing 45lbs lost!
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Last Updated on April 12, 2023 by Latrice
Learning how to do intermittent fasting for weight loss properly is the key to making this easy.
And yes, it can definitely be easy.
With the right intermittent fasting eating plan, the weight fell off. So much so that one morning I got up, stretched my arms to the sky, and my waist beads slid down to my feet.
I was shooketh!
Losing weight had always been a struggle for me. But learning what is the best intermittent fasting window to lose belly fat worked great. The right foods, schedule, and approach to exercise made weight loss effortless.
I know the struggle is real so I share the methods that work.
And you don't have to do intermittent fasting 20/4 for great, sustainable results!
Below I detail how I lost 45 lbs using the best intermittent fasting for weight loss that was relatively easy and didn't take much to follow.
Does intermittent fasting work?
As I update this post in April 2023, intermittent fasting has been pretty mainstream for some time now.
Countless people have achieved their weight loss goals and shared their journeys with intermittent fasting online. I can't help to think its popularity has something to do with how well it continues to work for people.
On my weight loss journey, intermittent fasting helped me lose 45 lbs in 4 months and a total of 75 lbs in 6 months to a year.
And I've tried all types of diets, too. Failing over and over like a majority of dieters do.
Intermittent fasting is what finally worked for me.
Learning how to do intermittent fasting for weight loss properly is what I believed really made the difference.
What are the benefits of intermittent fasting?
Experts have been sounding off for years about the numerous evidence-based benefits of intermittent fasting.
My favorite evidence-based benefits for weight loss have been lowering my insulin to levels that allow for fat burning, increasing levels of Human growth hormone (HGH) levels which helped build my shapely bottom nicely, and boosting my metabolism. (1)
This felt like a regulated appetite, getting rid of cravings, and super easy fasting windows. Finally being able to free myself from the restrictions of feeling hungry often and worrying about food.
Besides the weight loss, my hair also grew longer than its ever been, my toenails cleared up, I was accused of getting a BBL, my skin got healthy, and I saw improvement in my mental health.
So, intermittent fasting how does one get started and avoid common mistakes?
The common mistakes I've seen have been eating foods that increase hunger, not having a supportive, healthy lifestyle, exercising too hard too soon, and trying schedules that are too advanced for where their bodies are at.
The first thing I did was put together a healthy lifestyle and get clear on what humans are actually supposed to eat.
DESIGN A HEALTHY LIFESTYLE FOR WEIGHT LOSS
Before learning how to fast to lose weight, we need to lock in the basics.
I had to get clear on my goals, determine what action steps would help me stay on track with those goals, and then turn those steps into routines I could track in a habit tracker.
Working on healthy habits in a schedule you can manage is by far the best way to start with intermittent fasting for weight loss.
Beyond the food choices and your fasting schedule, your daily habits need to align.
LEARNED HOW TO EAT LIKE A HUMAN
The second most important thing I did to learn how to do intermittent fasting for weight loss properly was re-learn how to eat like a human.
There is so much about food that I had to unlearn and relearn. Once I did, intermittent fasting got easy as hell.
Figuring out how to eat clean, nutrient-dense foods helped me then figure out how to eat when I need to lose weight.
Here are a couple of my favorite books that have taught me the truth about food, the problems with the Standard American diet, and what to do to live a healthier life.
Why We Get Fat: And What to Do About It by Gary Taubes
A great book to read that simply explains why we get fat, what foods to get rid of, and why get rid of them.
Eat the Yolks by Liz Wolfe
She's funny and really informative.
Eat the Yolks debunks a lot of misinformation we've been force-fed about what is healthy eating including egg white omelets.
What to eat to lose weight intermittent fasting
First attempts at trying to lose weight I had the conventional understanding of healthy eating for weight loss: vegetables, fruit, low-calorie foods, healthy starches, brown rice, lean meats, and plant-based fats.
But the hunger, hunger headaches, moodiness, and intensified cravings made sticking to a caloric-restriction diet extremely difficult on these foods.
Doing fasts like the Master Cleanse and raw juice fasting was also too hard for me to do because I was so damn hungry.
I learned the best healthy foods for weight loss are foods that regulate appetite, keep blood sugar in check, and get rid of cravings. Taking insulin to fat-burning levels.
Intermittent fasting for weight loss became much easier to manage as my body started using stored body fat. Naturally and effortlessly lowering my caloric intake.
If you've also had challenges with sticking to a clean diet, find yourself feeling addicted to foods, and have a tendency to binge eat if you slip off of a super strict routine, give this list a try.
BEST FOODS TO EAT TO LOSE WEIGHT WITH INTERMITTENT FASTING
- Fatty cuts of beef
- Fatty ground beef
- Bacon
- Dark chicken meat
- Butter
- Eggs
- Duck
- Ghee
- Tallow, lard, and duck fat
- Low-carb, low-sugar fruits in moderation: berries, avocados, citrus fruits (if you end up struggling with cravings and hunger, cut these out)
These foods fall within the keto, carnivore, and ketovore (a mix of keto and carnivore) diets.
Intermittent fasting on its own isn't a diet and can work with any healthy diet, really.
But eating foods that actually allow the body to tap into stored body fat and survive fasting windows will help improve discipline and make weight loss a breeze.
How to eat these foods to lose weight with intermittent fasting
Without regard of calories and until satisfied. I didn't even worry about the macros. I just ate.
This was a lot of food at the beginning of my journey to manage cravings. By the end, I was effortlessly eating much less and forgot to eat on super busy days. This is fat being burned for fuel. Easy, healthy weight loss.
A huge transformation for someone like me that believed I was naturally a hungrier-than-most type of gal.
I highly recommend combining a low-carb, keto, carnivore, or ketovore diet with intermittent fasting for weight loss.
What not to eat to lose weight with intermittent fasting
I avoided the typical unhealthy foods, of course.
Highly processed foods, processed meats, sugar, trans fats, and refined starches.
What got me called crazy, but improved my weight loss results and overall wellness significantly, were the "healthy" foods I removed from my diet.
These were whole foods high in carbs, starch, and natural sugars that weren't doing anything for my out-of-control appetite and problem with cravings. If anything, they made them worse.
And contrary to doubts, I did not become malnourished or deficient in essential vitamins and my diet didn't feel too restrive to stick to.
My diet became easy to stick to giving me incredible weight loss results with intermittent fasting.
If you're eating healthy, but still struggle with hunger while intermittent fasting, try removing foods from the list below for 1 to 2 weeks. Pay attention to your hunger and cravings. If removing these foods improves things, continue not eating them.
Not only can feeling hungry often make intermittent fasting hard to stick to, but it can also be an indication that you're stressing your body, not eating what your body needs, and getting unsustainable weight loss.
Worst foods to lose weight with intermittent fasting
- Highly processed foods, processed meats, sugars, trans fats, and refined starches
- Beans
- Rice
- Oats, barley, cream of wheat, grits
- Pastas
- Bread, grains, wheat
- Bananas, apples, grapes, plantains, watermelon
- Dried fruit
- Nuts, nut butter, and raw nuts
- Fruit and vegetable juices
These are the types of foods that signal to the human body it's time to feast because plenty of food is around. Appetites and cravings increase. We've got an obesity problem because these foods are always available, telling us to eat more of them.
Removing these foods from the diet induces the human body's natural response to famine. The appetite is lowered and insulin gets to fat-burning levels more often. Burning fat for fuel.
Seems counterproductive to eat them while trying to lose weight, especially with intermittent fasting where going without food is part of the program.
What is the best intermittent fasting schedule for weight loss
Knowing how to do intermittent fasting for weight loss the best way FOR YOU is essential.
This requires working with the best schedule FOR YOU.
From my experience, it's better to cut out dinner than to cut out breakfast to start. But test out what will do well for you.
I lost most weight switching between a 16/8 and 20/4 schedule, but the best method for weight loss with intermittent fasting is to start with a schedule you can actually stick to.
Choosing the roughest, toughest intermittent fasting method you've seen because someone lost 20 lbs in 2 weeks with it can lower your chances of sticking with it if it's beating you up relentlessly along the way.
Stop asking how long does it take for 16/8 intermittent fasting to work. Instead, ask yourself can you survive it.
Choose an schedule your body can manage and your mindset can get through.
Build the habit before worrying about weight loss. It's happening. Instead, get the habit down and the weight loss will be easy.
How to WORKOUT when intermittent fasting for weight loss
Another key tip for knowing how to do intermittent fasting for weight loss properly is allowing your body to adjust before jumping into a workout schedule.
I gave myself time to adapt to intermittent fasting before starting a workout routine. My body wasn't adapted to fat-burning and fasting when I first started.
And I felt it. Working out can be a pain in the ass as well as damaging to the body. Taking it easy was and is important.
I started with workouts that I can manage, made me feel good, and I could do consistently enough to build a habit.
Check out my 16:8 fasting weight loss results 1 week here.
Ready to get started on your intermittent fasting journey?
Here are some more useful, powerful tips that worked to help get you started.
- Intermittent fasting - 5 simple tips for painlessly getting started
- How to choose the best intermittent fasting method for you
- How to intermittent fast on keto for weight loss: how I lost a total of 75 lbs after trying "everything"
- How to lose weight in a week: 5 simple steps I've used to lose 10 pounds in a week
Hi, I’m am currently breastfeeding. I am interested in losing this last 20lbs of baby weight. I started IF this week, easing myself in with the 12/12 and slowly increasing. But do you have any advice for someone who is breastfeeding? The issue I have is that when I am breastfeeding my body tends to hold on to the weight until I wean the baby (this is my 3rd). Thanks!
Hi Vee... I personally don't have any advice for someone breastfeeding, but have read a few posts that it is ok. Here's a post here: http://thepostpartumcure.com/how-and-why-to-intermittent-fast-for-weight-loss-while-breastfeeding/ .
I’ve only commented on blogs 3 times in the last 7 years—- BUT I am so impressed that I subscribed and decided to comment before I even finished reading this post! You write so well and succinctly! You also obviously respond to your commenters with support and a heart full of encouragement. II REALLY look forward to following you—- AND LOSING 50 lbs!! Thank you for sharing your talents!!!!
Hi Trish! Welcome! Thank you for your encouraging words and for subscribing! Writing is something I enjoy a lot and I love the feedback. And I've got pounds to lose too so I'll be on this journey with you! Please keep me posted. 🙂
Hi I’m currently doing this but I go from 3pm to 3pm next day , the first weeks I went crazy but by th second week it was good , do you reccomend still have a diet or can I eat whatever I want because it’s just one meal, and also do you know if we can take vitamins since we are not eating the amount required???? Thanks a bunch !
Hi Lily! I recommend that you still keep a clean diet given that unclean foods can raise your blood sugar and insulin higher for longer periods of time. So it'll take longer for your body to get back to fat burning mode. I don't take vitamins and feel fine, but I have heard some people recommend vitamins.
Love love love your blog. I'm so happy I found you on pinterest. Please help. Where do I start? Thank you in advance. Also I have downloaded the planner and will work on it tonight.
Hey Nicole! Thanks for downloading! I hope you find the planner helpful! Please keep me updated on how it goes. And I always say start with cutting out all processed foods and sugary drinks, including alcohol, and load up on real foods and water. Stick to 3 meals a day with no snacking. Eventually, you'll find yourself naturally skipping meals because things are starting to flow naturally again with natural, nutrient dense real foods.
Hi!
Thank you for this. I have some weight Im wanting to lose...have been looking into Keto and intermittent fasting. I have a silly question for you...when you are fasting do u still eat 3 meals (breakfast, lunch, dinner and snacks)? Or do u skip? How does that work? Thanks for your help!
Hey Tay! You're welcome and thanks for visiting! I typically eat twice during my eating window, but did start with 3 planned meals. It is typically suggested that newer fasters start with 3 meals within a restricted time frame. So lets say you fast for 16 hrs, and eat for 8. You'll start with breakfast, eat lunch, then dinner. If you need to. If not, skip the meal. For me, I eventually got to a point where I simply wasn't hungry for lunch so my two meals looks like a breakfast at the beginning of my eating window and a meal about an hour before the beginning of my fasting window. No snacking though. Snacking kinda pulls your body away from getting conditioned to do intermittent fasting.
Hi Latrice,
Thank you for this. I have started doing IF for about 2 weeks now and started to incorporate keto diet as well. I weighed again this morning and I just lost about 4lbs. Is that good enough? I was hoping I would lose a little more. What can you recommend for someone like me who has a work schedule that varies? There are a few times a week that I work the night shift and a few days of very early shift. Is changing the time of my fasting window affects my weight loss journey? They say it is more effective to have a consistent fast:feed schedule, is this true? Also, some say fasting at 20hrs everyday messes up with our hormones. I, too, am overwhelmed with too much info. Help. Lost and confused ??
Hi Los! I know what you mean. There's A LOT of information out here. 4 lbs is pretty good. Some people don't lose anything or lose less or lose more. It depends on where your body is. You might lose less next week or none at all. It's important to keep in mind that although you're not losing weight, intermittent fasting is still working. And changing your fasting window will change the effectiveness of intermittent fasting. Having a consistent window is what maintains your fasting hours and conditions your body to eating at a certain time. Hope this helps. 🙂
I need this. Absolutely
Love this info! I switched to Paleo a year and a half ago after being diagnosed with an autoimmune illness. I was able to get off meds in six months and watched as my body healed. I have read about intermittent fasting, but have not tried it yet. I don't have a lot of weight to lose, maybe 5 lbs or so, but those last few always seem to be the most stubborn so Im gonna give it a try. Thanks for sharing!
Hi Faith! Congrats on your healing with Paleo! And I've heard intermittent fasting can help with those last few pounds.
Okay. Thank you!
You're welcome!
Hello,
I've had successes with weight loss off and on for years. I'm really trying to make the lifestyle change and stick with it. What are some ways you incorporate your leafy greens? I like them but I get tired of eating them the same ways. I love to cook and try different methods. I just haven't found simple recipes/ways to eat more greens. I'm a busy, single career woman and there are so many days I don't feel like cooking when I get home. Do you do any meal prepping?
Thanks!
Hi Savanna! I'm pretty busy too. I do meal prep. The easiest ways I incorporate leafy greens is by scrambling them into my eggs, slow cooking greens with roast or lamb, steaming greens to eat with a steak or I fry greens with ground beef.
My ophthalmologist recommended lots of spinach for an eye condition that I have. I started eating a spinach salad every day. That was ten years ago and I still haven’t tired of my spinach salads!
Awesome thank you!!
during the fasting time can I drink water?
You're welcome! And yes, you can drink water.
thanks for getting back to me,
I do work 8 to 5 and would like to have supper with my family.
I would like to do the 16-8 fast any ideas?
Like we would normally have supper around 6?
No problem! I think between 1pm and 8pm could be a good feeding window considering your schedule. That gives you a couple of hours to have supper with your family around 6. Then fast 8pm to 1pm for 16 hours.
Hey!
Ive read your post and i am very new to this.
I would love tp try this as i need to get myself on track.
My schedule is normally waking at 630am and then to work for 8am. I am very busy on the road with 2 kods who play hockey. Sometimes im not home until 630 or later.
What kinda fasting plan would you suggest.
Also i believe i need a liver cleanse any ideas.
I am starting a biggest loser competion on friday and i would like to keep on track.
Hey Erica! I'd say fit fasting into the busiest part of your day. What I used to do when I worked 8 am to 5 pm was break my fast during my lunch hour and then eat my second meal before going home for the day. But if you'd like to make room to eat dinner with family, break your fast soon before going home from work and then eat your second meal with your family. It also depends on how long you'd like your fasting window to be. For liver cleanses, I used to do herbal teas and juice fasting, until I learned that just maintaining a clean diet, drinking enough water, and working out regularly can also cleanse your liver. As the body gets healthy, the liver will get healthy. Hope this helps.
Yes Yes and Yes! I found this so validating, cannot thank you enough! I do, however, have a few questions.
The -no peppers- rule, that was due to a personal intolerance? Or does that have something to do w the insulin control? Are those pretty safe otherwise? They are a staple for me so I'm prayin....
And can you give me some recommendations for keeping cravings at bay in the morning? I've got 9 month old triplets so I'm up around 6, 630, but I really need to be able to have dinner and connect w my husband around 6, 630. SO i'd like my eating to occur 10-6ish. I am a black coffee junkie, but anything else that's "harmless" and can help me put off snacking for those first waking hours?
Thanks so much and congratulations on all your success!!!
Hi Kayla! Thank you! And I know what you mean about the coffee. I LOVE black coffee too. I've found green coffee to be "ok" in replacing coffee for appetite control. Sparkling water is good and drinking lots of water works to an extent. And the peppers are more so a personal intolerance (I have to edit and clear that up actually). They cause my eczema to flair up. BUT you can eat too much peppers and go over your carb needs if you're doing keto. Half a cup of green bell peppers is 2 grams of carbs.
I apologize if I'm asking a repeat question, but did you do your workout during your fast or during your eating window? If it was during your eating window, did you focus eating normally, and/or include carbs, around your workout?
I have a bit of a weightloss journey and I can get a bit overwhelmed with everything that's out there and what's considered a must or a personal preference. *sigh*
Hi Teera! I worked out during my fasted window mostly. And few the times I did eat, I only had a handful of nuts and some blueberries. All this info out here sure does get overwhelming.