Strategies to Overcome an Intermittent Fasting Weight Loss Plateau

Understanding Plateau Intermittent Fasting

Intermittent fasting has become an incredibly popular approach for weight loss, overall health, and longevity. By cycling between periods of fasting and eating, it provides the body a break from digestion and promotes fat burning. However, some people may reach a plateau while intermittent fasting where weight loss stalls. This article will cover everything you need to know about plateauing with intermittent fasting and strategies to overcome it.

What is a Weight Loss Plateau?

A weight loss plateau occurs when you stop losing weight for a period of time, despite adhering to your diet and exercise plan. It is a very common experience for those trying to lose weight. Plateauing is often caused by physiological adaptations that your body makes in response to the lower calorie intake from dieting. Your metabolism may slow down slightly and your body hangs onto fat stores more stubbornly. Getting past a plateau requires changing up your approach to create a new calorie deficit.

Why You May Plateau with Intermittent Fasting

There are several potential reasons you may hit a plateau while intermittent fasting including:

• Eating too many calories during eating periods
• Not eating enough calories/nutrients for your body
• Decreased NEAT (non-exercise activity thermogenesis)
• Plateauing metabolism
• Increased cortisol levels
• Poor sleep

To troubleshoot a plateau, youll need to assess your intermittent fasting approach, calorie intake, activity levels, and lifestyle factors to identify potential issues.

Tips to Break Through an Intermittent Fasting Plateau

Here are 12 science-backed strategies you can use to get losing weight again with intermittent fasting if youve hit a plateau:

1. Analyze Your Calorie Intake

Get an accurate assessment of how many calories you are consuming during eating periods. Many people underestimate totals. You may need to cut back calories further to keep losing. Tracking apps can help analyze intake.

2. Try a Different Intermittent Fasting Method

Switch up your specific intermittent fasting protocol. For example, alternate between 16:8 fasting and full 24 hour fasts. Or try 5:2 fasting where you fast 2 days a week. Different protocols challenge your body in unique ways.

3. Increase Protein Intake

Research shows higher protein diets help support fat burning and metabolism. Get at least 30-50% of your calories from high-quality protein sources like eggs, meat, dairy and seafood.

4. Add Resistance Training

Lifting weights and resistance training builds metabolism-boosting muscle mass. Make sure to incorporate 2-3 resistance workouts weekly alongside intermittent fasting.

5. Try a Modified Fast

Do a bone broth fast, fat fast or smoothie fast during your fasting periods instead of just water. This provides some nutrients and satisfies hunger better which some find more sustainable.

6. Improve Sleep Habits

Focus on getting 7-9 hours of high quality, uninterrupted sleep every night. Poor sleep decreases fat burning hormones and increases hunger and cravings. Manage stress levels and limit blue light exposure at night.

7. Add Apple Cider Vinegar

Some research shows apple cider vinegar can boost fat burning and weight loss. Mix with water and drink before meals or incorporate into recipes.

8. Increase NEAT

Consciously move more throughout your day with activities like walking, cleaning, stretching etc to burn more calories. This non-exercise activity thermogenesis (NEAT) can overcome metabolic plateaus.

9. Try Intermittent Fasting Alternating Days

Alternate between your usual intermittent fasting protocol 3-4 days a week and eating normally the other days. This irregular fasting prevents adaptations and keeps your body responding optimally.

10. Drink Green Tea

Sipping green tea provides metabolism-enhancing compounds called catechins. Drink 2-3 cups per day to help overcome an intermittent fasting plateau.

11. Monitor Cortisol Levels

High cortisol from stress can cause plateaus and hunger cravings. Practice stress-reducing activities like meditation, yoga, journaling etc. Supplements like phosphatidylserine may help lower cortisol.

12. Get More Sun Exposure

Low vitamin D levels are linked to weight loss resistance. Spend 10-15 minutes several days a week in mid-day sun to maintain healthy vitamin D status, which supports weight loss.

FAQs on Plateauing with Intermittent Fasting

How long does an intermittent fasting plateau last?

Plateaus typically last between 2-6 weeks but can persist longer if changes are not made to diet, exercise or other lifestyle factors. Implementing targeted strategies can end a plateau within 1-2 weeks in most cases.

Can you gain weight during an intermittent fasting plateau?

You are unlikely to gain fat during an intermittent fasting plateau but scale weight may increase slightly in the short term due to changes in body water retention and digestion. Fat loss is stalled but wont reverse unless excessive calories are consumed.

Is a plateau a sign intermittent fasting has stopped working?

A plateau does not mean intermittent fasting has stopped working entirely. It is a normal adaptation as your body fights against ongoing weight loss through metabolic and hormonal changes. Adjusting fasting strategy and diet can counteract these adaptations to restore fat burning.

What changes should you make to break an intermittent fasting plateau?

To break a plateau, reassess calorie intake, increase protein and fat, add exercise and resistance training, improve sleep quality, reduce stress, and experiment with different styles of intermittent fasting. Persistence through these targeted tweaks is key.

The Takeaway

Plateaus are common while intermittent fasting, but can be overcome with some troubleshooting and strategy adjustments. Pay attention to your calorie intake, activity levels, sleep, stress management and fasting protocol to identify any potential issues stalling your fat loss. Implement small changes week-by-week until the scale starts moving again. Be patient and committed through the process for long-term intermittent fasting success.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.