Pop That Fat

flat stomach with intermittent fasting

There is no major reason why someone wouldn’t lose weight while doing Intermittent Fasting (IF).

It’s simple. No matter what IF pattern you chose, you will reduce the calorie intake and burn fat reserves when blood sugar is depleted. That happens even if you eat some naughty food on your non-fasting days (NFD) or non-eating windows (NEW).  

How soon can I lose weight?

The biggest noticeable weight loss takes place within the first month, for many people even in the first week! We need to remember we all are different. The more weight you’ve got to lose, the faster the results.

If you had tried any diets in the past, I’m sure you wondered why it was working for the others but not you. With Intermittent Fasting, there are definite results even for even tough weight losers like me.

Many diets promise weight loss but how many do actually deliver? The fact is that we need to get into a calorie deficit. This means consuming fewer calories than we burn. I know, old story, but, what diets without cutting calories actually work? None!

Calories and Intermittent Fasting

calorie counting to lose weight

We are scared of the word “calories”. A calorie is an energy unit that helps us understand the energetic value of food. There is nothing to be scared of.  It is important to understand what we eat and how it impacts our health.

Some people may be put off Intermittent Fasting due to calorie calculating. To be clear, it’s only necessary on some patterns of Intermittent Fasting such as the 5:1, 5:2, or 800. The 16:8 or 12:12 do not require any calorie counting at all.   

When we fast, and that is also during sleep, we are not eating. So, no calories to be counted either. The same goes for our fasting windows (FW). If we don’t eat, it means zero calorie intake and our job is done.

To have more freedom and more food choices during the week, some people prefer to fast only 1 or 2 days per week, reducing their calories to 500 for women and 600 to men. In this case, it’s vital to watch your calories and not to go over on any fasting day (FD).  This ensures a calorie deficit overall. Other patterns of fasting may be a bit less calorie counting restrictive, depending on your lifestyle.

How does weight loss happen?

fat cells intermittent fasting

The main reason for weight loss is Insulin. Insulin controls sugar levels and works in response to food intake. Once released, insulin causes the body to store energy as fat. Insulin makes fat.

The more often we eat, the more insulin we produce and the more fat we accumulate. Food, although not all, contains sugar which can only enter our cells via insulin. Sugar is brought to our body cells for storing.

When we fast, our insulin levels go down and our cells let go of the stored sugar which we use as energy. Intermittent Fasting means dropping insulin levels quite low and for a long period of time so we start burning fat. As a result, we lose weight.

Why some people cannot lose weight with Intermittent Fasting

There are 8 Intermittent Fasting patterns to follow. The choice depends on your lifestyle but also on your determination, motivation, and organization. It’s a matter of trying what works best for you to lose weight. All benefits are there for all patterns of IF but when it comes to shedding the kilos, one may work better for you than the other.

Some people who fast only 1 or 2 days per week consume only 500-600 calories but overeat on the other days. Combined with a lack of physical activity, weight loss may be less noticeable. In this case, the 16:8 pattern of IF may just be the fix. It is constant, easy to manage and overeating cannot happen.

Eating the right food matters

eating the right food to lose weight

You have probably read that on Intermittent Fasting you can eat anything. Well, let’s think about that for a second. Would eating creamy cakes, piles of chips and tones of ice-cream every day improve your well-being? Probably not. The good news is that you can eat them.

You don’t even have to watch your portions on some patterns of IF but if the majority of your nutrition consists of only high-calorie food, the chances of losing weight are smaller. You will still lose with IF, you will have more energy and inevitably, you will feel better.

Balance is the key. Eat vegetables, lean meat, fruit seeds and nuts and really, anything in proportion. If possible, organic is always best and the least processed the better. Cooking at home, even simple meals is always more beneficial to your body than pre-made supermarket stuff.

Avoiding fried food helps, not just for the calories, but re-used fat, especially from take-away places is harmful to your health. Include probiotics such as kefir, kimchi, kombucha, and fermented foods whenever you can.

You don’t have to obsess about quantities or whether it’s a superfood or not. Just focus on sensible eating whatever you love every so often, and vary the food.

How fast can you lose weight?

how fast to lose weight

Well, it’s individual but in general, Intermittent Fasting way of life is a steady, sometimes slow but definite. As it’s quite easy to maintain, once people reap the initial benefits, they stick to it.  This means they won’t put the weight back on as it’s the case with many diets. It’s worthwhile giving it a go if you haven’t had a success losing weight before and looking for a life-changing experience.

The most important is to start. The sooner you start, the sooner you will lose weight. It’s that simple. No matter what IF pattern you choose to begin with, it is good for you.  

There are many patterns to choose from but if unsure, opt for the easiest one which is the 12:12 pattern. All you do is stop eating at night at 7 pm and your first meal is 7 am. You can adjust the last and first meals of course just as long as there is a 12-hour gap. Do this for 2 weeks and see how you feel. Just this simple step is a step in the right direction. Once you feel comfortable, change to another IF pattern to accelerate weight loss.


I found the key to a healthy weight loss is through eating good food at the right time and managed to lose wight only by popping those calories after having tried numerous diets out there.

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