Weight loss is one of the primary drivers for many people opting to follow a Intermittent Fasting diet.
Perhaps you’re finding you’re not shedding as many pounds as you’d hoped for, though?
Maybe you started off losing weight, but you’ve now hit a nasty plateau?
Don’t worry. Neither situation is at all unusual.
Having already examined how to lose weight on a Intermittent Fasting diet, today it’s time to help you troubleshoot if things are not going precisely to plan.
Here’s the full list to help you troubleshoot your fasting weight loss – click on any of the links to jump straight down to that section.
How Much Weight Can You Expect to Lose on Intermittent Fasting?
This can differ dramatically from person to person.
I’d love to promise that you’ll definitely lose all the weight you want, but I don’t make hollow promises. From our intermittent fasting programs, we’ve seen first-hand that the amount of weight lost can vary widely from person to person.
In general, you can expect to lose a few pounds in the first 2 weeks. While this is mostly water weight, there can be some fat loss as well.
Eating poorly and doing too little exercise for years can often be reversed, but it’s not going to happen overnight.
If you keep your expectations realistic, the fasting diet can be highly effective for gradual but consistent weight loss through meaningful change rather than starvation. And let’s face it, that’s the most healthy and sustainable way to lose weight.
How about if that’s just not happening for you, though?
Why Aren’t You Losing Weight on IF?
One of the main benefits of intermittent fasting is weight-loss (in particular, fat loss). So, if you’re not losing weight, then it can be seriously frustrating.
If you’re reading this right now, then you probably fall into one of these 2 camps: you’re failing to lose weight at all, or you’re experiencing a weight loss plateau.
- You’re Experiencing No Initial Weight Loss: Have you switched to IF without noticing any weight loss whatsoever? If so, it can be frustrating. Strictly recording your macros, particularly your carb count, can remedy this. If that doesn’t work, read reasons 1-6 below to see what could be going wrong.
- You’re Experiencing a Weight Loss Plateau: Are you tracking your macros and following the diet but no longer losing weight after initially dropping a few pounds? If so, check out reasons 7-12 for some pointers on isolating the reason for this stalling.
It’s time to explore the most common causes of underwhelming weight loss so you can readily identify any areas where you could improve.
1. Too Many Carbs
Dialing right back on the carbs is one of fundamental elements of IF.
It’s all too easy to find carbs sneaking back in, though. This happens even with foods on a IF-approved list so don’t be too hard on yourself.
Watch out for carbs in drinks like coconut milk, almond milk or kombucha. Many “health drinks” come laden with sugar, so keep your eye firmly on that label.
Vegetables like cabbage and cauliflower, broccoli and sprouts, contain carbs that can add up over the course of a day if you’re not careful.
Monitor your fruit intake since the sugar content can lead to weight gain. (1)
Spices might pep up your meal, but garlic powder and onion powder contain carbs, so exercise a light touch with these.
Incorporate more healthy fats if you don’t already. In particular, fats like coconut oil and MCT oil that are high in medium-chain triglycerides (MCTs) can especially help you feel more satiated and full. (2)
Whether it’s carb-cheating by nibbling guiltily on some treats, or taking too many hidden carbs on board, be vigilant here.
Checking the nutritional labels on food is also a smart move.