Results from intermittent fasting vary widely based on factors like metabolism, diet quality during eating windows, activity level, consistency, and starting point.
Typical Timeline
- First 1–4 weeks: Many notice improved energy, better appetite control, reduced bloating, and initial weight loss (often water weight + some fat). Adaptation phase may include temporary fatigue.
- 4–12 weeks: More noticeable changes — steady weight loss (0.5–1 kg/week possible with calorie deficit), improved insulin sensitivity, better body composition, and enhanced fat burning.
- 3–6+ months: Significant improvements in health markers (e.g., blood pressure, cholesterol), sustained weight management, and metabolic benefits with long-term consistency.
Can Fasting Lead to Weight Gain?
Fasting supports weight loss by limiting eating time and promoting fat use, but it's not guaranteed. Weight gain is possible if you overeat during eating windows (compensating calories), choose nutrient-poor foods, or experience muscle loss/hormonal shifts. Focus on balanced, nutrient-dense meals, mindful eating, and overall lifestyle for sustainable results.
Treat IF as a long-term habit, not a quick fix. Track progress in Lasta's history/charts, and consult a doctor or dietitian for personalized goals.
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