16:8 Fasting Weight Loss Results in 1 Month: How Much Weight Can You Lose?

As a new therapeutic strategy for managing weight loss in adults with overweight, obesity, and dysmetabolic diseases, it is no surprise that the 16:8 fasting method is the most commonly practiced. After much investigation and defining intermittent fasting as your weight loss strategy, you are now eager to learn how much weight you can expect to lose in a month. Rest assured, the prospects are promising, and we’re here to provide you with the details. 

How Much Weight Can You Lose in 1 Month of 16:8 Fasting?

Research and trials on fasting provide a range of potential weight loss outcomes, providing a clear idea of what one can expect from one month of 16:8 fasting. According to a systematic review of 41 articles on intermittent fasting trials, fasting for one month can lead to a weight loss of 2.8 to 4.4 pounds (1.27 to 2.0 kg). The same review also examined weight loss during Ramadan, a period in which fasting typically lasts 14 hours each day for 30 days. Eight studies focused on weight loss in obese adults during Ramadan reported a monthly weight loss ranging from 0.22 to 3.97 pounds (0.1 to 1.8 kg). A separate 4-week study on overweight, older adults found a mean weight loss of 5.73 pounds (2.6 kg). A different 4-week study on obese female inpatients observed an average weight loss of 10.38 pounds (4.71 kg). 

Ultimately, weight loss results can vary according to an individual’s health background, lifestyle habits, and adherence. Intermittent fasting study results suggest that a 16:8 fasting regimen can lead to a weight loss of 2.8 to 10.38 pounds in one month. Keep a close eye on your weight loss progress with Fastic during your fasting journey. The Fastic fasting app provides the essential tools to help you stay on track toward your goal weight. It allows you to log daily meals, count calories, and identify hidden health patterns that may impact your success.

How Does the 16:8 Fast Work?

The 16:8 fast alternates 16-hour fasting periods with 8-hour eating windows. Its straightforward methodology makes it simple to follow and integrate into an everyday routine. Science states that the practical length of a fast to attain noticeable results is 16 hours. Intermittent fasting allows flexibility because the eating window is yours to enjoy without worrying about food restrictions or how many calories to eat during a 16:8 fast. You can eat and drink whatever you please, however, during the fasting window you must only drink zero-calorie beverages to avoid breaking your fast. 

What Are the Benefits of a 16:8 Fast?

Intermittent fasting offers numerous benefits for your body, both inside and out. Different from other weight loss methods, such as the keto diet that primarily targets physical changes, intermittent fasting promotes overall health improvement.

Apart from healthy weight loss, the potential benefits of a 16:8 fast are:

• regulate blood sugar levels

• reduce harmful LDL cholesterol

• prevent heart disease

• promote good memory

• reduce the risk of neurodegenerative diseases

• help stabilize energy levels 

• promote cellular repair and longevity

• enhance concentration and mental clarity

When to Eat During a 16:8 Fast?

The ideal time to eat during a 16:8 fast is from 11 am to 7 pm. Research confirms that having dinner early in the day, around 6-7 pm, increases the usage of calories at rest. This is because the body’s metabolism changes as the day progresses. The 8-hour eating window allows for a normal eating schedule, implementing a late breakfast and an early dinner.

What is great about intermittent fasting plans is that you can schedule the fasting and eating hours according to your particular preferences and needs. Unlike other fasting plans such as the 20:4 which has a fairly short eating window, the 8-hour eating window gives you enough time to eat during the day, and doesn’t force you to crunch the recommended calorie intake into a single meal.

First Month of 16:8 Fasting: How Will It Impact Your Body?

Fasting may require you to change your routine, diet, and eating schedule, and your body will be well aware of these changes. Let’s go over the modifications and challenges you might encounter while fasting.

Changes in eating patterns

Depending on your particular schedule, your eating routine may need adjustments to align with your fasting and eating windows. So, don’t be surprised if your body is confused when you break from your normal eating habits. For this reason, you should procure a consistent eating schedule to help your body understand what is happening. 

Opt for a nutrient-dense diet

Dietary modifications may also make an appearance. While a change to your diet is not necessary, it is highly recommended. To compensate for the meals you might have to cut out, you must ensure you eat the same amount of nutrients during your eating window. 

Compensate for water intake

Your body gets water not only from beverages but also from foods. You might not realize how a fast can impact your water intake, but when your eating habits change, your water intake does too. This is why it is vital to monitor your water intake at all times to guarantee you drink sufficient water while fasting.

Possible side effects

During a fast, the body experiences stress. The most common side effect of fasting is headaches. These occur due to low blood pressure, a change in eating hours, and dehydration. You might also experience low energy levels, mood swings, and even bad sleep. Learn more about the potential side effects of intermittent fasting. 

Engage in stress-relieving practices

Even though this is not a change that forcibly comes with fasting, integrating stress-relieving activities can be a great option while fasting. Engaging in stress-relieving practices such as meditation, yoga, deep breathing exercises, swimming, walking, and creative activities like painting are great ways to ease stress during fasting. 

Remember! The fewer modifications you subject your body to the better it will react to the fast. Make changes with your body’s well-being in mind. Get a personalized 16:8 fasting plan that perfectly fits your particular eating habits, physical activity level, and overall lifestyle with the Fastic app.

Maximize 16:8 Fasting Results

Follow these health-promoting habits to boost your fasting results.

• Portion Control

Being considerate of your portions helps manage calorie intake and supports weight loss goals. Balanced portions help prevent overeating, helping control the need to devour everything that crosses your eye.

• Physical Activity

Exercise helps boost metabolism, improves cardiovascular health, and can potentially increase muscle tone, all while promoting fat burning. In addition, a 2013 study on the effects of combining alternate-day fasting, a type of intermittent fasting, and endurance exercise on obese adults found that weight loss doubled when exercise was added to IF.

• Nutrient-Dense Diet

Eating a diet rich in vitamins, minerals, and a balance of macronutrients ensures your body functions properly during fasting periods. Incorporating whole foods like vegetables, lean proteins, healthy fats, and whole grains helps your body support optimal energy levels and promotes weight loss. 

• Mindful Eating

Mindful eating has been associated with greater weight loss outcomes. Being aware of your body and paying full attention to how you eat helps digestion and aids detect fullness. With less eating time than usual, allow your body to fully enjoy the eating experience. 

• Hydration

Drinking plenty of water aids regulate appetite, supports essential bodily functions, and sustains energy levels throughout the day. Adequate hydration also helps in digestion and promotes the flush out of natural toxins from food. 

• Sleep

Prioritize at least 7 hours of sleep at night to help reduce stress, support metabolism, aid hormone regulation, and promote recovery. As with the eating schedule, follow a strict sleeping schedule to help the body set a predictable routine and lower stress levels. 

The simplicity of alternating between fasting and eating periods to achieve weight loss does most of the work, however, regular exercise and a nutrient-dense diet also play an important role. The Fastic app helps you track these parameters and estimates when you will reach your target weight by taking into account your physical activity level, eating habits, and overall lifestyle. Download the Fastic app to get 16:8 fasting results in 1 month.

Disclaimer: It is advised to speak with a health professional before beginning intermittent fasting or a diet program. There may be side effects for people with certain medical conditions.