I’ve been on many diets and have always regained all of the weight. How is intermittent fasting different?
Many popular diets are based on the philosophy of “eat less, move more.” They all focus on eating low calorie eating strategies. Some of their approaches include shakes, juices, soups, counting points, and following specific meal plans. But the bottom line is they’re all the same, just packaged differently. The definition of insanity is doing the same thing repeatedly and expecting different results, which is why all of those diets from your past never worked.
Intermittent fasting is entirely different because the approach doesn’t focus on calories. Instead, fasting allows our insulin levels to fall. This allows the body to access its fat stores and use them for fuel.
Watch this video to learn why fasting works and calorie restriction always fails. https://blog.thefastingmethod.com/intermittent-fasting-vs-cutting-calories/
Will fasting slow-down my metabolic rate and result in muscle loss?
Randomized control trials (the gold standard in medical research) have repeatedly demonstrated that participants in the alternate daily fasting group receiving zero calories per day not only maintained their resting metabolic rate, but they also lost more belly fat and increased their lean mass (muscle and bone) than those in the calorie restriction groups.
In fact, the groups following the calorie restriction diet always experienced a clinically significant reduction in their resting metabolic rate.
Learn more about fasting and muscle mass and metabolic rate in our blog.
How long will it take me to lose weight from fasting?
Most individuals will lose about half a pound of body fat per 24-36 hour period of fasting. If you fast three days a week, this translates into 1.5 lbs of body fat loss per week. We have found this to be consistent whether it’s at the start of your fasting journey or several months down the road.
It’s important to note that you may experience more weight-loss at the start because your body is letting go of excess water weight. Weight-loss will begin to stabilize approximately two to three weeks after you start fasting.
Click here to read our blog post about weight-loss patterns between women and men.
Do I need to follow a low carb or ketogenic diet in order to lose weight while fasting?
The beautiful thing about fasting is that it can work well with any diet, although we recommend a real, whole food approach to optimize results. Regardless of your dietary approach, you’re going to feel completely welcome by The Fasting Method Coaches and Community.
If you can’t follow a real, whole food approach, you can still lose weight and improve your metabolic health with intermittent fasting. Many individuals think fasting will be too difficult unless they eat perfectly, which isn’t true.
In fact, our own co-founder, Megan Ramos, often discusses how it was easier to fast than to radically change her diet at the start of her own journey. Her initial goal was to have one real meal a week. Overtime, that transitioned into years of clean eating, but she was able to lose over 80 pounds and reverse metabolic disease during her dietary transformation.
Diabetes doesn’t wait for perfect eating habits to be established. Fasting is a powerful tool that can speed up your healing as you tackle your eating habits.
Progress, not perfection. Learn about the difference between fasting and low carbohydrate diets here.
Will I have to fast forever in order to keep the weight off?
No, you won’t. Many individuals find they need to treat their intermittent fasting approach like a therapeutic protocol for six to 12 months in order to lose the weight for good and reverse metabolic diseases like type 2 diabetes and polycystic ovarian syndrome.
Once you reach weight-loss and health goals, many individuals can’t imagine going back to eating several times a day and choose to fast daily for 14 or 16 hours. Occasionally, individuals may do more fasting for a week or two if they’ve indulged over a holiday or vacation.
Read Bob’s story about how intermittent fasting has become a sustainable lifestyle. https://blog.thefastingmethod.com/tfmsuccess-story-simple-and-sustainable/
How do people fast successfully if they’re the primary cook at home?
Yes, absolutely. Many of our coaches have busy households and are full of tips and strategies to help you fit fasting into your lifestyle. It’s important to remember that there is no one-size-fits-all approach. Fasting and nutrition need to be tailored to you and your lifestyle. Grandma Glenda melts away the weight despite her hectic lifestyle.
Can I fast if I have “X, Y and Z” medical conditions?
Intermittent fasting can be a great tool for losing weight and improving your metabolic health. We always advise you to check with your doctor to make sure fasting is safe for you. Certain medications may need to be monitored and adjusted as your health improves.
Also, it’s important that any health issues you have are stable before you begin any fasting protocol.
Need to find a supportive doctor? Discover our Telemedicine program for individuals residing in the United States of America.
My doctor doesn’t believe in fasting. Can I still sign-up for fasting?
It is important to make sure a doctor is monitoring you while you’re fasting, especially if you have any health concerns and take medications. Certain medications like high blood pressure pills, and diabetic and thyroid medications will need to be monitored and adjusted to prevent serious complications, such as hypotension and hypoglycemia.
What if I need accountability in between my coaching calls?
The Fasting Method is the largest and most supportive community for intermittent fasting. There are several ways for you to stay accountable in between your sessions:
Connect with your peers in the Coaching Chat.
Join weekly fasting and habit challenges, or join a group meeting in the Community! Every coaching program member receives access to our exclusive Community Program.
Find an accountability buddy in our Community Forum. Find individuals who are going through the same struggles as you and connect in small group chats with them through the TFM app.
Can I get the support I need from small group sessions?
Research demonstrates group coaching is much more effective than private sessions. Not only will you have time to be heard and receive feedback and guidance from your coach during each session, you’ll also have a chance to hear and learn from others' successes and struggles.
Group Coaching can improve accountability by giving each member of the group the support of the whole group to define action steps and ensure these are followed through. It can help you build deeper relationships and connections through a common experience.
Is fasting safe and effective for women?
The Fasting Method has helped women of all ages successfully lose weight and improve their metabolic health through intermittent fasting strategies. While there are many myths out there about women and fasting, we can assure you that it has been nothing short of life changing for our clients. From reversing conditions like polycystic ovarian syndrome, improving fertility, and weight-loss at all stages of life, intermittent fasting is a must have tool in your toolbox.
Read more about the many benefits of fasting for women.