Are you looking to speed up your intermittent fasting results for faster weight loss? If so, you’re in luck! This blog post will discuss seven tips to help you achieve your goals quickly and easily.
Intermittent fasting can be a great way to lose weight and improve your health, but there are some proven ways to accelerate your results for those looking for some quick results.
Intermittent fasting is one of the most effective diets for weight loss, but it can take a little bit of time for some. So if you’re looking to maximize your results from intermittent fasting, you will have to use some tricks of the trade to get some quick results fast.
Most people slow their intermittent fasting results by making mistakes with their fasting protocols. Unfortunately, this can slow down their progress and can’t even make them gain weight.
But the solution to speeding up your intermittent fasting results is a lot simpler than you think. So keep reading to discover the seven tips and tricks for getting the best results possible with intermittent fasting.
How Quick Are Results From Intermittent Fasting
Most people lose about 2 to 10 pounds during their first week of intermittent fasting. And men tend to lose 20 pounds in their first month, and women about 10 to 15 pounds with intermittent fasting.
What will determine whether you’re on the low end of those results or the high-end will be these additional factors. Many people make mistakes when intermittent fasting, which will derail the results or at the very least slow them down.
Also, how much weight you have to lose in the first place will impact how much weight you can lose. So, for example, if you only have about 10-15 pounds to lose, you can expect to lose weight a lot slower than somebody who has 20-30+ pounds to lose.
Unfortunately, making common mistakes when fasting can throw off your results and your motivation. Studies have found those who have quick success with dieting are more likely to stick with it long-term (1). It doesn’t make much sense for somebody to die if they’re not getting results.
Here is how to speed up your weight loss with intermittent fasting…
Does Working Out Speed Up Intermittent Fasting
Exercising while in your fasting window is a great way to accelerate your results so you can drop weight faster. Since you will not be eating anything during your fasting window, your body will have to turn to your fat stores for energy.
Your body prefers to burn through stored carbs known as glycogen before moving onto your fat stores (2). But while fasting, you should become start to lose glycogen, and then your body is forced to start burning fat.
I recommend that my clients first lift weights before doing cardio in their workouts. This will ensure you use your strength first for lifting weights, but you’ll also burn through the rest of your stored glycogen. Then your body should be in prime condition to start burning through fat stores, which is when you will optimize cardio.
To maximize your results, it’s best to workout towards the end of your fasting window. This is when your body will most likely be in an optimal fat-burning condition.
It may be harder to workout at this time because you have gone longer without eating. If so, try taking some essential amino acids before starting your workout.
If you’re a beginner at exercising, then you can start with simply walking during your lunch break before breaking your fast. Or you can even work out early in the morning. Just try to get some physical exertion in during your fasting window for quicker results.
Fasting Accelerator Drinks
Getting through the hunger pains during your fast is often the most challenging part of intermittent fasting. When your body is used to eating frequently, it’ll crave foods during your fasting window.
The more you feel these hunger pains during your faster window, the more likely you’ll eventually cave in and binge eat. But the trick is to drink approved drinks while fasting to fight back against hunger while boosting your results.
First and foremost, water is the most recommended beverage you should frequently drink during your fast. Try adding some lemon juice to your water for additional benefits. It’ll help stabilize your blood sugar and provide your body with vitamin C (3). You can also add electrolytes to your water as long as it doesn’t contain calories to stay hydrated during your fast.
Coffee is another excellent choice to drink while you’re fasting because it will lower your feelings of hunger and increase your metabolism (4). In addition, coffee is a natural thermogenic as the caffeine inside coffee will accelerate fat loss (5). Just make sure you don’t add sugar or a lot of cream to your morning coffee, or else it’ll inhibit your fasting results.
Instead, add C8-MCTs to your morning coffee that’ll instantly convert to ketones by your liver which triggers your fat-burning metabolism into burning fat stores for energy. Below are the ones I recommend called Keto Elevate.
Support Many of the Keto Benefits Associated With Increased Ketones, & Support Them FAST, but Without the Difficulty of Doing Keto...
- 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
If coffee isn’t your preferred beverage, you can also drink unsweetened tea. Green tea is also a natural thermogenic, and can burn fat at rest or during exercise (6). Teas are also high in antioxidants and polyphenols, which are excellent for fighting inflammation (7).
You can also drink zero-calorie sparkling waters like La Croix when fasting. As much as I hate to admit it, you can also drink energy drinks as long as they contain zero calories. Energy drinks may contain artificial sweeteners like sucralose, but they shouldn’t make you break your fast (8).
Best Foods to Eat While Intermittent Fasting
The biggest mistake I’ve seen with those intermittent fasting is eating the wrong foods during their feeding windows. While skipping meals during your fasting window will provide more leeway for the rest of the day, it doesn’t mean you can eat whatever you want.
I found this very common as people want to reward themselves by eating more once they finally make it through their fasting window. When breaking your fast it’s best to eat a lean protein like chicken, turkey or fish. High protein meals will replenish your body and aid in the recovery process. When you break your fast, having more protein will also keep your blood sugar from spiking (9).
The worst foods you can eat to break your fast are high carb refined foods like pasta and pizza. Instead, most people would benefit by eating lean protein and some non-starchy veggies. You can also drink a low-carb protein shake if you’re on the run.
Intermittent fasting works best on a low-carb diet, so it’s best to restrict those sugary, starchy, and high glycemic refined carbohydrates. Instead, eat more protein which helps with satiety (10). Also, eat more healthy fats like avocados and extra-virgin olive oil to help fill up your stomach.
It’s best to only have 2 to 3 meals during your feeding window and restrict snacking. Other foods you should stay away from during your feeding window include seed oils, processed foods, gluten, dairy, grains, soy, and alcohol.
Best Fasting Windows
If you’re only fasting for 12 hours, that probably won’t be enough to get the results you’re looking for. It’s best to fast for 16 to 18 hours if you’re trying to speed up your results.
It takes a while for many to build up to that length of a fasting window. But for my clients, it’s simplest just to skip breakfast and drink those approved fasting accelerator drinks and then break their fast with a late lunch.
I found the 16/8 fasting schedule to be the most effective long-term for most people. But you can also try alternate day fasting, which is found to get faster results but will be more intense. Alternate day fasting only allows one small meal during your fasting day, but it can be a little intense for beginners.
On the more hardcore end of fasting, you could also try total water fast. I’ve known people to complete a seven-day water fast and have lost a lot of weight and a short amount of time.
But keep in mind a water fast at this length isn’t for everyone, and you should be in excellent health if you are going to try it. Also, be sure to talk to your doctor first.
Best Foods to Break a Fast
Most people mistake eating a high-carb and heavily processed meal to break their fast. This is the worst thing you can eat as it’ll derail your results and put you on a roller coaster of blood sugar and insulin spikes.
It’s tempting to wanna eat that giant bowl of pasta or that big pizza after making it through your fasting window. But since you’ve been fasting for many hours now, it can easily cause a significant blood sugar response in your body. Then the following insulin release can put those freshly eaten carbs right into your belly fat.
I generally recommend eating a smaller meal to break your fast. Something high in protein like chicken, turkey, or fish. This will buffer the insulin response from breaking your fast while increasing your satiety so you don’t overeat.
But for some eating a regular meal to break your fast will be perfectly fine. This usually includes male bodybuilders trying to build muscle and bulk up more. But for many women, it’s usually best to have a lighter meal when breaking your fast.
Stress and Sleep
The quality of your sleep will significantly impact how much weight you can lose with intermittent fasting. Unfortunately, most people aren’t getting enough of the required sleep, and it causes multiple problems in the body that can lead to weight gain.
Lack of enough proper sleep has been found to lower insulin sensitivity (11). The worse your insulin sensitivity, the harder it can be to lose weight. Not enough sleep also lower self-control making it harder to make it through your fast, eat healthily, and be motivated to workout (12).
Women tend to lose weight a little slower with intermittent fasting than men. This is usually due to hormonal reasons. Depending on where women are with their monthly cycle it could impact their tolerance for beneficial stresses like fasting.
Fasting can increase cortisol levels in the body, a stress hormone associated with weight gain (13). So it’s critical to make sure you’re regulating your cortisol levels to ensure the best results possible.
During the follicular phase of their cycle, women can handle the stress from fasting, exercising, and eating more carbs. But during their luteal phase, many women struggle to make it through even 14 hours of fasting. So it’s best for women to push themselves harder during their follicular phase and maybe back off during their luteal phase.
Getting enough sleep and managing your stress plays a crucial role in getting the best results from intermittent fasting. It’s something you don’t want to neglect.
The Last Word
Intermittent fasting is one of the most effective weight loss dieting methods for long-term success, but you can also use these strategies to get even faster results.
Although, I don’t recommend intermittent fasting if you’re pregnant or breastfeeding. Teenagers with problems with anorexia shouldn’t be fasting unless they’re able to differentiate it from starvation. Teenagers are still growing and developing, so they should be focusing on getting enough nutrients.
With that said, if they naturally don’t like to eat breakfast then it’s fine to skip it as long as they’re eating enough the rest of the day. Although studies have found obese teenagers can lose weight and improve their insulin sensitivity by following intermittent fasting and a low carb diet (14).
So if you’re looking to accelerate your results with fasting, then start implementing the above strategies today. They’ll take your weight loss results up to another level.
With these tips, you’ll be able to speed up your intermittent fasting results and start seeing the progress you’ve wanted!
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.