Intermittent Fasting Weight Loss Results After 1 Week (2022)

Want to know what are the intermittent fasting results after 1 week? Now it can be a little different for everybody depending on a few factors but here you’ll discover just how much weight you can lose in a week with intermittent fasting.

Intermittent fasting is far and away one of the most popular weight loss dieting methods out there today and for good reason. It’s a very simple dieting system that actually works.

Now some will get better weight loss results with their intermittent fasting than others after one week but that shouldn’t scare anyone from trying it. Some people are doing it all wrong which could seriously derail the outcome. There’s nothing more frustrating than dieting for a week without any weight loss to show for it.

Here you’ll discover the typical results after 1 week of intermittent fasting. Plus you’ll uncover the reasons why some people don’t end up losing any weight while others have massive success with it. So if you tried intermittent fasting without success or you’re not sure how to lose weight by fasting then you’ll find the answers here.

Intermittent Fasting Weight Loss Results After 1 Week (1)

Now the weight you’ll lose is going to largely depend on how much weight you have to lose in the first place. You’ll most likely lose more weight if you’re 50+ pounds overweight. But if you only need to lose 20-30 then you might not experience as much significant weight loss right off that bat (1). But there are some methods you can use to enhance the weight loss process with it.

And if you already have a low body fat percentage with 10 pounds to lose then you’re going to have to fight for every pound. It’ll be an ongoing battle but using a fast can also help you lose those last 10 pounds. Just keep in mind it might take you longer to get there.

If you’ve ever tried another style of dieting such as Paleo or Keto then you’ll know how difficult it can be sticking with it long term (2,3). Restricting yourself to eating only certain foods all the time can make it near impossible for most to stick with it long term. But fasting’s main benefit is it’s super simple to follow and more sustainable long term (4).

The only problem most people have is getting through some of the hunger that can come with not eating. If your body is used to eating around the clock then cutting out food for hours can cause your hunger levels to crank up. Then you’ll be doomed for failure if you’re feeling hungry all the time and staring at the clock counting down the minutes until you can eat again.

The trick to fighting the hunger pangs is to fill your body up with drinks that won’t break your fast. Lots of water, Keto Elevate, coffee, tea, and zero-calorie sparkling waters will be key to getting through your fast.

My Pick

BioTrust Keto Elevate

Support Many of the Keto Benefits Associated With Increased Ketones, & Support Them FAST, but Without the Difficulty of Doing Keto...

(Video) 1 WEEK of Intermittent Fasting | My Thoughts, Tips + Before After Results

Benefits:

  • 3X Better Than Coconut Oil, Butter or MCTs
  • Heightened energy levels
  • Reduced cravings & appetite
  • Graceful aging
  • Healthy metabolism
  • Increased mental clarity & focus
  • Heightened physical performance and recovery

Get It Now (51% OFF)

My Review

But like with anything the more you’re practicing not eating the less hungry you’re going to end up being in the long run. Your body will become used to not eating for many hours throughout the day. And then your hunger levels will naturally go down as well (5).

How Much Weight You Can Lose in a Week With Intermittent Fasting

Intermittent Fasting Weight Loss Results After 1 Week (3)

With intermittent fasting, the average person loses about 2-10 pounds in their first week. But keep in mind this is going to depend on how much weight you have to lose, to begin with. Not to mention how well you stick with your schedule. The form of it you’re doing and what you’re eating the rest of the time during your eating window.

Those who had the best outcome were using the 20:4 schedule (6). This is when you fast for 20 straight hours then have a four-hour feeding window. Then those who fasted for 16 hours with an eight-hour feeding window ended up losing less (7).

When you think about it this makes sense because the longer you’re fasting the less you’re going to end up eating. Your body also releases fat-burning hormones like norepinephrine and growth hormone that naturally increase your metabolism (8). The longer you fast the more of these fat-fighting hormones are released into your body.

But starting with a 20 hour fast right off the bat is going to be hard if you’re used to eating a normal schedule. This is why I like to start people off not eating for 13 hours their first week then working their way up by increasing their fasting window by an hour each week.

This makes it a little easier to break into it but it also means fewer pounds lost initially. But when you think long term you’ll end up losing more weight by starting slowly if you’re likelier to stick with it.

Intermittent Fasting 1 Week Before & After

Intermittent Fasting Weight Loss Results After 1 Week (4)

(Video) This Doctor Lost 125 Pounds By Intermittent Fasting With The 16:8 Method | TODAY

Along with weight loss, you’ll also feel more energized and think clearer while you free your body from eating (9). Many of my clients have told me they feel much more energized now that their body isn’t constantly trying to digest and process foods.

Plus since they’re not eating any sugar or carbs during their fast they won’t be putting their blood sugar and insulin levels on a roller coaster. Insulin sensitivity will become improved with intermittent fasting which has been proven to lead to weight loss.

Fasting will also improve how clear your mind is and improve your thinking. This is why I much prefer to go through the ‘not eating’ period earlier in the day.

Then is the time to get your work done and since you feel more energized and think clearer you’ll be able to be much more productive and focused on your work. And most people prefer to have their feeding window during dinner since they like to eat with their families or like to have a nice dinner to unwind at night.

Your clothes should also start to fit better not only because you’ve lost some weight but because your body fat is lowering. As your body fat lowers then the inches on your arms, waist, hips, and legs are also going to shrink. So if you haven’t been impressed with the outcome after one week then make sure you’re also checking how your clothes fit as well as your inch measurements.

If you’re lifting weights it could throw off the weight scale since you could be adding on a little lean muscle. Muscle weighs something too so it could manipulate the scale. If you’ve lost fat but have replaced it with muscle then it could throw off the scale. This can be psychologically defeating to you mentally to not see the scale go down even though you’ve stuck with your schedule and working out. So don’t just trust the scale but also track your body fat and inches to give a much more accurate picture of your progress and weight loss.

1 Week Intermittent Fasting Tips & Tricks

Intermittent Fasting Weight Loss Results After 1 Week (5)

The biggest question I’ll get is if you can eat whatever you want during your feeding window. And the truth is you actually can the shorter your feeding window is.

If you’re only not eating for up to 16 hours then you’re not going to be able to splurge as much with the food you eat. You’re still going to have to watch your calories and macronutrient intake to make sure you’re not going past your limit. But if you’re fasting 18 hours or 20 hours a day then you’re going to have much more leniency to eat what you want during your feeding window.

There’s a saying you can eat whatever you want if your feeding window is small enough. And it’s true for the most part. If you’re following the OMAD (one meal a day) fasting type diet then you could splurge on that last meal.

Or you could try a fasting every other diet style diet too. Some hardcore people have even gone on a 7-day water fast but I’d use that with caution and only if you’re mentally prepared for it.

Intermittent Fasting also tends to work best on a low-carb diet (10). If you have a lot of weight to lose then cutting out carbs in addition to fasting will make you lose more weight.

I try to eat mostly green leafy and cruciferous vegetables, meats, and some nuts for the most part. Eating a higher protein diet will help to keep your hunger levels down and help give your body a better body composition (11).

If you don’t like to eat vegetables then consider adding a super greens powder to your daily routine:

My Pick

MetaboGreens

World's Best Tasting Super Greens

Cleanse and Detoxify Your Body for More Energy, Better Skin, Craving Control, and a Healthy Metabolism

Benefits:

  • Energizing blend of more than 40 phytonutrient-rich vegetable, fruits, and herbal superfoods
  • Optimized for polyphenols—powerful antioxidants found in vegetables, fruits, and other plants that play a vital role in health
  • Supports healthy energy levels

Get It Now (51% OFF)

My Review

(Video) I tried intermittent fasting for a week! before & after results (weight loss)

There’s no doubt about it you’ll have more weight loss if you add in exercise in addition to fasting. Even if you’re going for a long walk every day it’s going to be better than sitting on the couch or at a desk all day.

This will force your body to burn off more calories and fat for energy thus making you lose more weight. Just make sure to realize if you’re adding in resistance training that it could throw off the scale and manipulate your results.

(Video) INTERMITTENT FASTING: HOW I LOST 30 LBS & ATE WHATEVER I WANTED || QUICK & EASY WEIGHT LOSS

What happens the first week of intermittent fasting?

Your body is going to start to look to burn off fuel in your body for energy since it’s no longer getting it from the foods you would normally be eating. This is going to cause you to lose weight as long as you’re following the suggestions above with intermittent fasting. You’ll also notice your clothes fitting better, you’ll think clearer and you could even have more energy.

But also expect some hunger pangs the longer you fast especially if you’re used to ‘grazing’ all day on food. Try to use the recommended fasting beverages above to help suppress this hunger so you won’t break your fast but will cut down on the hunger. If you want to know more about how to fast for weight loss then check out my guide here.

How much weight can you lose with intermittent fasting in a week?

This is going to depend on how much weight you have to begin with, how well you stick with your intermittent fasting period, what schedule of intermittent fasting you’re doing, and what you’re eating the rest of the time. Plus if you’re working out too.

But all things being equal most people tend to lose 2-10 pounds their first week of fasting. Keep in mind some of this weight loss can be water weight which could also throw off the scale. Go here to see how much people lost in one month with intermittent fasting.

The Last Word

What makes intermittent fasting my preferred method of weight loss dieting is that it’s super simple to follow and it doesn’t restrict the types of food you eat. I know it can be hard to get through the hunger pains at first if you’re used to snacking all the time. If so then you should start slow which will cut down on your results but it’ll help ensure that you’ll stick with it long term.

Many people treat food as a “free for all” and by limiting yourself to the hours you eat you’ll be instantly cut down on calorie intake. But this doesn’t mean you have to completely cut out on your social life too. The problem with diets that make you eat only certain foods is they’re unsustainable long-term.

With fasting, if you want to hang with your friends for a couple of hours on Saturday you can still eat food. Just reset the timer once you stop eating and then you’ll be right back on your fast.

Plus having your fasting period earlier in the day opens up dinner time to be able to social gather with your family and friends. All in all intermittent fasting can be a great way to lose weight and get results even if you’re only going to try it for a week. Just make sure you’re doing everything else right to maximize your weight loss results.

Intermittent Fasting Weight Loss Results After 1 Week (7)

Josh Schlottman

Josh holds a Bachelor’s degree in Exercise Physiology and Nutrition Science. He’s a Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association and he’s a Certified Personal Trainer (CPT) by American Council on Exercise. He’s worked as a Strength and Conditioning Coach at the high school and college levels. He has over 15 years of experience as a personal trainer and nutrition coach. He is also the author of The Flat Belly Formula. He strives to bring inspiration and results for people to live healthier lives through smart diet and exercise.

FAQs

How much weight can you lose in a week with intermittent fasting? ›

When examining the rate of weight loss, intermittent fasting may produce weight loss at a rate of approximately 0.55 to 1.65 pounds (0.25–0.75 kg) per week (23). People also experienced a 4–7% reduction in waist circumference, indicating that they lost belly fat.

What happens to your body after 1 week of intermittent fasting? ›

During the first week or two of IF, fasters may notice their stomachs grumbling or feel a sense of hollowness. Some people are exhausted, lightheaded, or shaky from diminished blood sugar on fasting days. Others experience poor concentration, irritability, mood swings, and even dizziness.

How long after starting intermittent fasting will I see results? ›

Well, we all know that any diet takes some time to show results. The same is with intermittent fasting. Experts suggest that a person needs to follow the basic rules for at least 10 weeks to witness some positive results.

How much weight can you lose in a month with intermittent fasting? ›

This is how much weight you can lose with intermittent fasting. In doing the fast correctly and ensuring that it is aligning with your mind, body and soul–you can expect a good weight loss of anywhere between 2 to 6 kgs a month with excellent inch loss and increase in energy levels and brain function.

Is it better to fast for 12 or 16 hours? ›

A person needs to decide on and adhere to a 12-hour fasting window every day. According to some researchers, fasting for 10–16 hours can cause the body to turn its fat stores into energy, which releases ketones into the bloodstream. This should encourage weight loss.

How can I lose 2 kgs a week with intermittent fasting? ›

  1. One Week Diet Plan.
  2. Porridge Plan to be followed 2-4 days and can expect to lose about 2-4 kilograms.
  3. Breakfast - One cup of skimmed milk with either 2 tablespoon oats or cornflakes.
  4. Lunch- Two small bowls of dalia khichdi with lots of seasonal vegetables.
  5. Tea time- Switch to green tea.
5 Jun 2017

Does your stomach shrink when fasting? ›

Myth or Fact: If you cut down on your food intake, you'll eventually shrink your stomach so you won't be as hungry. Answer: Myth. Once you are an adult, your stomach pretty much remains the same size -- unless you have surgery to intentionally make it smaller.

How can I tell if intermittent fasting is working? ›

Because Intermittent Fasting has a unique system of addressing weight loss and energy production, there are a few ways to tell when Intermittent Fasting starts to work.
  1. #1 You're Not Hungry. ...
  2. #2 Body Fat % Is Going Down. ...
  3. #3 Improved Bloating/Bowel Movements. ...
  4. #4 Increased Energy Levels. ...
  5. #5 Decreased Sugar Cravings.
20 Jan 2022

How long does it take for 16 8 intermittent fasting to work? ›

AEN peeps have reported zero bloating after just 24 hours of using Intermittent Fasting. After just 2-3 days, they have also reported significantly improved sleep and increased energy levels. After 1 week, reduced sugar cravings and more regular bowel movements.

Does intermittent fasting work without exercise? ›

Put simply, when people practice intermittent fasting without exercising, they are losing weight, but much of it often comes from the muscle in the lean mass. If they are exercising, then that shifts from a loss of muscle mass to a loss fat mass, so that's a large benefit.

Is 14 hours enough for intermittent fasting? ›

If you've been interested in dabbling in fasting, but been put off at the thought of not eating your beloved breakfast, we've got great news: new research shows that a mere 14-hour fasting window is all that's needed to improve health.

Does sleeping count as fasting? ›

While Intermittent Fasting, sleeping does count as fasting.

While you sleep, you're not consuming any food or drinks, so you're actually in a completely fasted state.

How can I lose 2kg in a week? ›

How to lose weight fast: 8 ways to drop 2 kg in one week
  1. How to lose weight fast: 8 ways to drop 2 kg in one week. ...
  2. 30 minutes cardio every day. ...
  3. 36 push-ups and lunges on every alternate day. ...
  4. Switch to complex carbs. ...
  5. Drink water (and lots of it) ...
  6. Eat 5 meals a day. ...
  7. Maintain a rigid posture at all times.
26 Feb 2018

How much weight can you lose fasting for 21 days? ›

One may lose anything from 8 – 12 kg during a 21-day fast. But you will gain back most of this weight once you return to normal food. Following a controlled diet after the fast can help in maintaining the reduced weight. If you are wearing glasses, long term fasting can improve eye sight to some extent.

How much weight can you lose on 16 8 fasting? ›

How much weight can you lose on the 16:8 diet? If done so correctly, there's a typical weight loss of around seven to 11 pounds over a ten week period, according to a review of studies by Sydney Medical School (opens in new tab).

Why is 16 hours the magic number for fasting? ›

During the 16-hour fast, your body undergoes a process known as autophagy, a process where the body destroys old or damaged cells in the body. Autophagy recycles the cells that help in the reduction of inflammation in the body and reduces diseases.

Does coffee break a fast? ›

More good news: Coffee and tea don't interfere with fasting perks like ketosis and fat burn, and coffee may even help amplify some of fasting's benefits such as improved insulin sensitivity.

What happens if you fast 7 days? ›

What Are The 7-Day Water Fast Dangers? There are many potential side effects to a 7-Day Water Fast, including rapid heartbeat, dizziness, and fatigue. The two most severe side effects are dehydration and muscle loss/weakness.

Can I lose 5KG in 2 weeks? ›

Indian Diet Plan to Lose 5KG Weight in Two Weeks

While experts recommend slow and steady weight loss for long-term benefits, aiming to lose one kg per week is safe. Do note that you may see around 2 kgs or more weight reduction in the first week as you will likely lose water weight.

How can I lose 3kg in 3 days? ›

One of the only ways to lose weight in 3 days is by losing water weight. Start by limiting your sodium intake to 1-1.5 grams per day, and avoid canned or prepackaged food. Then, drink at least 1 gallon of water each day, adding some lemon to act as a diuretic.

How can I lose 5KG in a week? ›

You can further lose up to five kgs in a week by following a calorie deficit diet, though experts suggest that it is best to target losing 1-2kgs per week. The key is to keep the body in fat-burning mode with the combination of restrictive eating and increased physical activity.

Does being hungry mean you're losing weight? ›

Although you may feel hungry when you are trying to lose weight, and restrict your energy intake, being hungry doesn't mean that you're burning fat, because you can shed pounds without always feeling hungry. The main factor that affects this is the means of how you are losing weight.

How long does it take to lose belly fat with intermittent fasting? ›

For example, one study found that participants had a 3-4% reduction in body weight over 2-3 weeks of intermittent calorie restriction. When the time frame was extended, participants lost 5-8% of their body weight while fasting over 8-12 weeks.

Does intermittent fasting get rid of visceral fat? ›

According to Dr. Pana Ninan, PharmD, BS, "Intermittent Fasting (IF) or time-restricted eating is a great way to allow the gut time to heal and rest from the digestion phase but also helps you lose visceral fat.

How many days should you intermittent fast? ›

Common intermittent fasting methods involve daily 16-hour fasts or fasting for 24 hours, twice per week.

Why my weight is not reducing in intermittent fasting? ›

If you're not losing weight—despite staying within your calorie needs—then it's time to look at serving sizes. It's common to miscalculate how much you're actually eating. This is particularly true with calorie-dense foods such as cheese.

How long does it take for your body to start burning stored fat? ›

Fat burning typically begins after approximately 12 hours of fasting and escalates between 16 and 24 hours of fasting.

Can I drink coffee while intermittent fasting? ›

No food is allowed during the fasting period, but you can drink water, coffee, tea and other non-caloric beverages. Some forms of intermittent fasting allow small amounts of low-calorie foods during the fasting period. Taking supplements is generally allowed while fasting, as long as there are no calories in them.

Do I need to do intermittent fasting everyday? ›

In other words - do you need to use Intermittent Fasting every day to reap the benefits? In short, yes and no. By using Intermittent Fasting even a couple of days per week, you're allowing your body to get some amount of gut rest and lower insulin levels in order to achieve your goal.

How many hours should a woman do intermittent fasting? ›

The best types for women include daily 14–16 hour fasts, the 5:2 diet or modified alternate-day fasting. While intermittent fasting has been shown to be beneficial for heart health, diabetes and weight loss, some evidence indicates it may have negative effects on reproduction and blood sugar levels in some women.

How much weight can you lose on 16 8 fasting? ›

How much weight can you lose on the 16:8 diet? If done so correctly, there's a typical weight loss of around seven to 11 pounds over a ten week period, according to a review of studies by Sydney Medical School (opens in new tab).

What happens if you fast 7 days? ›

What Are The 7-Day Water Fast Dangers? There are many potential side effects to a 7-Day Water Fast, including rapid heartbeat, dizziness, and fatigue. The two most severe side effects are dehydration and muscle loss/weakness.

How long does it take for 16 8 intermittent fasting to work? ›

How Long Does Intermittent Fasting Take To Show Results? You might begin to first notice a difference in your body about 10 days after you begin intermittent fasting. It could take between 2-10 weeks for you to lose significant weight. You might lose up to a pound each week.

How long does it take to lose 10 lbs intermittent fasting? ›

Weinandy says that results are usually apparent around the 10-week mark, adding that she sees an average weight loss of seven to 10 pounds over that period through any of the three approaches to intermittent fasting mentioned previously. It might take longer than that since everyone's metabolism works differently.

Does sleeping count as fasting? ›

While Intermittent Fasting, sleeping does count as fasting.

While you sleep, you're not consuming any food or drinks, so you're actually in a completely fasted state.

How can I tell if intermittent fasting is working? ›

Because Intermittent Fasting has a unique system of addressing weight loss and energy production, there are a few ways to tell when Intermittent Fasting starts to work.
  1. #1 You're Not Hungry. ...
  2. #2 Body Fat % Is Going Down. ...
  3. #3 Improved Bloating/Bowel Movements. ...
  4. #4 Increased Energy Levels. ...
  5. #5 Decreased Sugar Cravings.
20 Jan 2022

What should I eat after a 16 hour fast? ›

Foods like smoothies, soups, broths, and cooked vegetables and fruit are more easily digestible. After breaking your fast with these types of foods, it's OK to then move into other types of foods that might be a little bit tougher to digest, such as complex carbohydrates and protein sources and raw vegetables.

Can I drink coffee while fasting? ›

You can drink moderate amounts of black coffee during fasting periods, as it contains very few calories and is unlikely to break your fast. In fact, coffee may enhance the benefits of intermittent fasting, which include reduced inflammation and improved brain function.

What should I eat after a 7 day fast? ›

What to eat to break your fast
  • Smoothies. Blended drinks can be a gentler way to introduce nutrients to your body since they contain less fiber than whole, raw fruits and vegetables.
  • Dried fruits. ...
  • Soups. ...
  • Vegetables. ...
  • Fermented foods. ...
  • Healthy fats.
26 Sept 2019

What can I drink while fasting? ›

Generally speaking, while fasting with time-restricted intermittent eating, you don't eat any food at all and only drink beverages with very few calories, such as water or unsweetened coffee and tea without milk.

Does intermittent fasting work without exercise? ›

Put simply, when people practice intermittent fasting without exercising, they are losing weight, but much of it often comes from the muscle in the lean mass. If they are exercising, then that shifts from a loss of muscle mass to a loss fat mass, so that's a large benefit.

Do I need to do intermittent fasting everyday? ›

In other words - do you need to use Intermittent Fasting every day to reap the benefits? In short, yes and no. By using Intermittent Fasting even a couple of days per week, you're allowing your body to get some amount of gut rest and lower insulin levels in order to achieve your goal.

How many hours should a woman do intermittent fasting? ›

The best types for women include daily 14–16 hour fasts, the 5:2 diet or modified alternate-day fasting. While intermittent fasting has been shown to be beneficial for heart health, diabetes and weight loss, some evidence indicates it may have negative effects on reproduction and blood sugar levels in some women.

How can I speed up weight loss on intermittent fasting? ›

The following tips may help people stay on track and maximize the benefits of intermittent fasting:
  1. Staying hydrated. ...
  2. Avoiding obsessing over food. ...
  3. Resting and relaxing. ...
  4. Making every calorie count. ...
  5. Eating high-volume foods. ...
  6. Increasing the taste without the calories.

Is 14 hours enough for intermittent fasting? ›

If you've been interested in dabbling in fasting, but been put off at the thought of not eating your beloved breakfast, we've got great news: new research shows that a mere 14-hour fasting window is all that's needed to improve health.

Why am I not seeing results from intermittent fasting? ›

Calorie intake: Your Eating too much or Not Enough

A HUGE factor that plays into your intermittent fasting results is how much you are eating. It can go both ways, eating too much or not eating enough - both have negative effects on your results and could be why you aren't seeing results with intermittent fasting.

Videos

1. We Tried Intermittent Fasting For A Month | TODAY
(TODAY)
2. 30 Days of Intermittent Fasting || RESULTS + walks 13-28 of 100 Walks [100 WALKS PART 3 OF 5]
(Erica Lucas)
3. Intermittent Fasting TESTED - 30 Day Before & After
(Goal Guys)
4. WHAT I EAT IN A DAY (INTERMITTENT FASTING 16/8 RESULTS) | BEFORE AND AFTER DOWN 25+ LBS
(growwithjo)
5. I tried Intermittent fasting for a week!!! (Shocking results)
(PrettyUgly)
6. 1st WEEK Of Intermittent Fasting | Tips + Real BEFORE & AFTER Results
(Mina)

You might also like

Latest Posts

Article information

Author: Tyson Zemlak

Last Updated: 10/09/2022

Views: 6350

Rating: 4.2 / 5 (43 voted)

Reviews: 90% of readers found this page helpful

Author information

Name: Tyson Zemlak

Birthday: 1992-03-17

Address: Apt. 662 96191 Quigley Dam, Kubview, MA 42013

Phone: +441678032891

Job: Community-Services Orchestrator

Hobby: Coffee roasting, Calligraphy, Metalworking, Fashion, Vehicle restoration, Shopping, Photography

Introduction: My name is Tyson Zemlak, I am a excited, light, sparkling, super, open, fair, magnificent person who loves writing and wants to share my knowledge and understanding with you.