In this video, you'll discover how long it takes to lose weight with intermittent fasting.
There is no doubt that intermittent fasting has a whole host of benefits to clinically
proven and research backed, but one of the questions that a lot of people ask me is this
right here, and that is how long does it take to lose weight with intermittent fasting?
So that's what I want to break down for you in this video.
We're going to talk about the mechanisms behind losing weight with intermittent fasting, what
some of the research is saying, and then of course, what is going to take you to really
get those results.
So, stick around to the end.
But before we get started, I'm Dr. Zyrowski and welcome to the channel.
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Now let's go ahead and talk about some of the mechanisms behind this.
But one of the things I want to mention before we get started is just briefly intermittent
fasting, if you're not familiar with it, is basically where you're going to compress all
your meals within a short period of time.
So, if you're doing like the intermittent fasting 16 and 8 method is basically, you're
going to be fasting for 16 hours and eating all your meals within an 8-hour period.
Now if you're doing something like one meal a day, you're going to be fasting for about
22 to 23 hours and then eating with all your meals within a one to two-hour period.
Just different variations; different people like different methods and so those are some
of the major ones that people are using.
Now when we look at this intermittent fasting and how it really helps you to lose weight,
we have to look at some of the different mechanisms that work here.
So, first we're going to talk about some of the hormones.
Now there's a hormone insulin.
Now insulin is this hormone that many people just are like constantly driving through the
roof because one of the things they're doing is they're eating a lot of junk food, unhealthy
diets, so when insulin skyrockets, it starts putting fat on the body.
Now by intermittent fasting, essentially what you're going to do is drive down the insulin
level.
The reason you're driving it down is because you're really driving that blood sugar level
down during that fasted state.
So, as you drive blood sugar down, you drive insulin down.
It basically allows for weight loss to start occurring.
Now the other hormone that we're going to have here is growth hormone.
Now growth hormone is this hormone that has been clinically proven that just skyrocket
when we're doing intermittent fasting.
Growth hormone is going to help promote putting out in muscle, but also growth hormone is
going to help in the fat loss mechanism as well.
So, a lot of people as they age and growth hormone starts to decline, one of the things
that they want to do is get it back up there.
Intermittent fasting is a great way to do it, but it also plays a huge role in weight
loss, so that's powerful as well.
Now, next here is we have this hormone called leptin.
Leptin is this hormone that tells the body when you're full.
So, one of the things that people have is this hormone insensitivity issue.
When they have this hormone insensitivity, leptin is basically telling the body you're
full, but the body, the brain can't hear it because you are insensitive to that hormone.
So, when you're doing intermittent fasting, it is going to make leptin more sensitive.
So, then you're able to more efficiently tell your body you're full.
I mean, you can imagine the problem occurring here if you can't know when you're full.
You're just going to keep eating.
Let's talk about the next hormone because this is really important as well.
And this is the hormone called Ghrelin.
Now essentially, when you have increased ghrelin, it basically is telling you you're hungry.
This is the hunger hormone.
Increased ghrelin indicates to your body that you are hungry at this time.
So, this is another problem that many people have.
Research shows that if you're eating a low-quality diet, if you have a metabolic instability,
one of the things that happens is this ghrelin just keeps going up and up and up.
Well, guess what happens from there?
You're always hungry.
You're always having food cravings.
Now, one of the things that is going to really help in this whole weight loss scenario when
it comes to intermittent fasting is just the word satiety.
So, satiety is going to really help beat all those cravings so that you're not having an
issue with this.
You're going to know when you're full, you're not going to be getting cravings like crazy
because you're balancing these hormones.
Many people who are prediabetic, people who are Type II diabetic people who just have
insulin insensitivity issues, they have problems with all of these hormones right here.
So, this is something very important.
Now, the other reason that the intermittent fasting is going to help with weight loss,
it's going to help reduce inflammation.
Now when we look at this inflammatory issue, when it comes to insulin, leptin, ghrelin,
I mean this is a major reason we have insensitivity issues with these in the first place.
Of course, we had this whole blood sugar mechanism, we have you eating an unhealthy diet and many
things occurring here, but inflammation is at the root of many of these.
So, we have to make sure that we're reducing inflammation.
As we reduce inflammation, you become healthier just in general, but you also become more
metabolically healthy.
That is why people who just focus on reducing inflammation alone get good results with weight
loss.
And so, we want to make sure that all these hormones are being heard.
We have to reduce inflammation and as a result, the hormones all become more sensitive.
Intermittent fasting really helps do this.
Now let's talk about the calories.
Because one of the ways that intermittent fasting is going to help you lose weight too
is by helping you correct your calories.
Now, many people, when we look at intermittent fasting, they think of it as a way of restricting
calories.
And that's not what it's about because we don't want to restrict calories while intermittent
fasting, but what I always refer to it as is a calorie correction.
The reason is because many people are over consuming calories.
Now, if you have a whole bunch of belly fat and a whole bunch of weight you're trying
to lose, essentially you have eaten too many calories for your body for a long period of
time.
So, as a result, we want to make sure we're correcting those calories and we do so by
intermittent fasting.
Naturally, we typically eat less when intermittent fasting.
Most people are eating too many calories on a daily basis.
Adding intermittent fasting just basically helps you correct the calories, eat fewer
calories throughout the day and as a result, you're going to start losing some weight.
Now, once again, intermittent fasting is not about calorie restriction.
You're supposed to eat the normal amount of calories when doing intermittent fasting,
but if you're over consuming, it really makes it so easy to get the correct calories with
intermittent fasting.
Next year, ketosis.
So, when we look at ketosis, this is something that is basically the process in which your
body starts burning fat for energy.
Now, intermittent fasting, if you're metabolically healthy, is going to put you right into the
state of ketosis.
Now, this state of ketosis, once again, after you burn all the sugar up, all the glycogen
stores in your body, you go into this state of ketosis.
This state of ketosis goes in and starts taking that belly fat, all that fat that you want
to get rid of, and it starts burning that for energy.
Intermittent fasting will put you into that state on a regular basis, and so that is really
powerful, especially when we're trying to lose weight.
Next here is the gut health changes.
Now, this is important too because many people have serious gut health issues and with all
these gut health issues, they essentially have a lot of bloating.
Sometimes it's hard to tell.
It's like, well, am I fat?
Am I overweight?
Is this belly fat or is this bloating?
Because some people have little bit of everything and when you're doing intermittent fasting,
it really helps just create some balance within the gut too.
It really helps the pH to balance out.
It helps you to really just have your gut function better.
It helps clear out some of that bad bacteria you don't want it in there.
Intermittent fasting really helps with bloating.
That's why anybody who is intermittent fasting, at the end of those 16 hours, at the end of
those 22 hours, you can look at your gut and you can see that there's significant change
from when you ate if you're someone who blows up a lot.
And so you're going to find that you're going to get a huge reduction in bloating, which
is going to help you look a lot slimmer as well.
Next here is hormonal changes.
When we look at all the different hormonal changes taking place during intermittent fasting,
I mean it really just creates balance across the board.
We talked about these metabolic hormones, but what about if you're a female - progesterone,
estrogen.
What if you're a male and you want to actually boost up testosterone levels.
Intermittent fasting helps do that, helps just kind of create some balance across that.
It can help with the growth hormone.
It's going to help with your thyroid, creating some balance there.
It's really going to help with hormonal changes across the board.
So that's why intermittent fasting is so powerful when it comes to weight loss.
Now let's go ahead and talk about how long does it take for you to lose weight because
this is something that many people find to be very challenging for them.
People told them about intermittent fasting and they heard about it, they started implementing.
They didn't get weight loss like everybody's telling them they should or they are or maybe
their friend did and so anyway, let's talk about, first of all, changes are going to
happen immediately.
This is something that you have to understand is that really there's a lot of behind the
scenes changes that are going to occur when you start intermittent fasting.
I mean a lot of people are going to measure it in the way of fat burning and weight loss,
but I mean there's going to be -your triglycerides are going to start the balance, your cholesterol,
your hormones are going to start the balance, your blood pressure might come down, your
blood sugar is definitely being driven down, your insulin is becoming more sensitive.
You're really putting yourself more into that fat burning state every single day.
Your metabolism is really becoming healthier and so these changes are happening immediately.
You have to understand that and it's so important to understand because many people like I said,
are just looking at weight and that might not happen immediately, but changes are occurring.
Next, we have to look at your current state of metabolic health.
Now, if you are a very healthy individual versus a person who is a Type II diabetic,
let's say, or maybe they have prediabetes - who is going to start getting results faster
with intermittent fasting?
And that certainly is going to be the healthy individual, the person who is metabolically
healthy.
Now, the person who has diabetes Type II, the person who has insulin resistance, pre-diabetes,
any of these issues going on, they're going to have to kind of go through a correction
phase.
They're going to have to really dampen that inflammation down.
Their hormones are going to have to work on being more sensitive.
They're going to have to be more careful with their diet.
They're really going to have to make some changes in order to get good results.
This person over here, they're going to just fly in, start seeing some results pretty quick.
And so, we have to really understand that based on where you are in your current state
of metabolic health, is how you will adapt to this.
People who are very metabolically flexible, they're going to get some good results fast.
The people who are very metabolically inflexible and their metabolism just doesn't want to
change from a sugar burner to a fat burner fast and their hormones are all over the place,
you just have to have that correction phase.
And so, you can have multiple week correction phase before you ever started getting results.
But understand, once again, the results are happening.
They're happening.
It's just for some people, it's going to be a little bit slower.
Let's take a look at what the research has to say here.
Now, the American Journal of Clinical Nutrition, they did some studies here and they took 16
subjects over a three-week period of time, and what they had is a 2.5% body weight decrease.
That's pretty good.
And they had 4% fat loss.
Now there was another study here, and what they did is they took a group of individuals
and basically what they found is they had a 3% body weight loss over a three-week period.
Now over a 12-week period, they were able to have a 9% body weight loss.
So that's really powerful right there.
When we look at all this, it basically equates to about two pounds a week.
Now, two pounds a week may not sound like a lot, but let's just say you're doing nothing
else, but going in and adding intermittent fasting - two pounds a week is very significant.
If you're adding an exercise and many other things, eating healthy, you're going to get
better results.
This was just based on intermittent fasting and two pounds a week is incredibly significant.
So, take that into consideration there.
Now the other thing to take into consideration is intermittent fasting is incredibly powerful
for burning fat but sparing muscle.
So, one of the great things is yeah, they were losing this weight, they were losing
this fat, but guess what?
They're holding onto their muscle.
So that's really, really powerful stuff because that just shows how significant this really
is because if you're doing calorie restriction, some other stuff, you basically not only lost
weight, but many cases you've lost muscle too, but these people are going to hold onto
their muscle, they're going to burn their fat.
So incredibly important to understand that little concept there.
Now, let's go ahead and talk about the measurement of change because I think that this is important
as well.
Many people are measuring the change, the weight loss by stepping on the scale.
Now I can tell you I'm personally somebody who never steps on the scale because I don't
find that information to be very good.
Now the thing is, is that you want to measure change in many ways.
Sure you can use a scale, but the other way that you want to measure change is you want
to actually take measurements and take measurements of your arms, your chest, your waist, your
thighs - take measurements all the way down your body and watch the inches fall off.
That's one way that you should be measuring change.
Another way that you can measure changes taking before and after pictures.
I'm a huge advocate of this because this way you can truly see the change.
I mean, like I said, if you're looking at the scale, I mean did you gain muscle but
lose weight?
Did you lose muscle and weight?
I mean, there's so many different variables there.
We want to know what's truly happening.
So, you really want to make sure that you're taking proper measurements so that you can
know the change that's occurring.
So, like I said, you want to do measurements with a tape.
You also can go in and take the measurements from the scale.
And then lastly do before and after pictures when you started intermittent fasting versus
two weeks in, three weeks in and you will definitely see change beyond a shadow of a
doubt.
Now the other thing is still not working.
If this is still not working for you, then you really have to go in and identify what's
happening.
Are you breaking your fast unknowingly trying to put in like creamers and little sweeteners
and things like that?
Are you breaking your fast trying to add in 50 calories or less than the fasted state?
Are you breaking your fast having a bulletproof coffee?
Like you have to take all these things into consideration and if it's still not working
at that point, you want to make sure that you literally just cut out all that stuff
and you strictly go in and just do water during that time.
So, water only.
I mean, some people are doing coffee, a lot of other things, but just break it down to
this.
When you're in the fasted state, drink water only.
And the other chains that you may really need to focus on is what you're eating during your
meals because if you're eating really unhealthy stuff, then you may just be messing yourself
up and even causing more harm than good by doing intermittent fasting and eating really
unhealthy.
So, take all that into consideration and when it comes to going and losing weight with intermittent
fasting, just understand it's different for everybody and it can take some time for some
people.
Give this video thumbs up, share in the comment section your experience with intermittent
fasting and losing weight and check out this video over here, that's really going to help
you with some natural ways to portion control so that you can actually correct your calories
and lose some weight.
The bigger issue is going to be the portion sizes that we're eating.
So we have to learn strategies in order to portion control…