Will I Gain Weight After Stopping Intermittent Fasting?
Intermittent fasting has skyrocketed in popularity for its weight loss potential and health benefits. But some intermittent fasters worry the pounds will pack back on once they quit their fasting regimen. So what actually happens when you stop intermittent fasting? Will those hard-earned weight loss results stick?
How Intermittent Fasting Helps Weight Loss
Intermittent fasting typically involves alternating fasting periods longer than 12 hours with a daily restricted feeding schedule. Most of the weight loss from intermittent fasting comes from:
- Increased fat burning - Fasting triggers the body to pull more energy from fat stores rather than readily-available carbohydrates.
- Decreased calorie intake - Fasting periods and time-restricted meals produce an overall caloric deficit which drives weight loss.
- Hormone regulation - Fasting improves insulin and HGH levels which supports fat loss and metabolism.
Stopping Intermittent Fasting - Weight Loss Maintenance Strategies
When life changes make fasting patterns difficult to maintain, here are 3 key strategies to help prevent regaining lost weight:
1. Keep Carb Intake In Check
To keep generating fat-burning ketones, aim to eat less than 150 grams of carbs daily. Limit added sugars, refined grains and processed carbs which spike blood sugar and promote fat storage.
2. Continue Exercising
Exercise increases calorie needs so weight maintenance is easier, even with more relaxed eating patterns. Try to exercise an hour most days to burn more calories.
3. Practice Portion Control
With no fasting periods limiting intake, be mindful of portion sizes. Read serving info to avoid overeating calorie-dense foods, making it tougher for weight to creep back on.
Expected Weight Changes From Stopping Intermittent Fasting
What typically happens when stopping intermittent fasting depends how many carbs and calories increase:
Low Carb Diets After Intermittent Fasting
Keeping net carbs under 20-30 grams monthly and calories just above weight loss levels helps retain more lost weight. Most can keep fasting's weight loss with keto after stopping intermittent plans.
Higher Healthy Carb Diets
If increasing overall calories moderately by adding healthy complex carbs (veggies, beans, whole grains), you may gain 2-5 pounds but stabilize there. These carbs hold water weight initially.
Significantly Increased Calories/Carbs
Greatly upping carbs over 250 grams daily plus total calories can cause regaining more lost weight after stopping intermittent fasting. But pacing increases gradually lessens rebound poundage.
Maximizing Fasting's Weight Loss Effect Long-Term
With a thoughtful transition plan, you can keep seeing great results from your finished fasting regimen. Follow these tips:
Weigh Yourself Weekly
Track your weight weekly to catch any creeping gains early. This lets you assess if your current diet needs reducing calories or carbs before pounds rebound quickly.
Measure Portions
Use measuring cups and food scales to keep calories in check since you no longer have fasting limiting intake. Be extra cautious with calorie-dense fats and oils by measuring precisely.
Choose Nutrient Dense Foods
Emphasize vegetables, fruits, lean protein, whole grains, beans and nuts. These provide more vitamins and minerals per calorie so help regulate appetite and fat storage.
Stay Physically Active
Make regular brisk walking, strength routines or cardio exercise 30-60 minutes daily a priority for burning extra calories and boosting metabolism to prevent weight regain.
Foods That Wont Undo Fasting Weight Loss
Wondering what foods can keep weight off after discontinuing intermittent fasting? Fill your plate with:
Non-Starchy Vegetables
Broccoli, peppers, greens provide bulk with few carbs/cals to keep you feeling satisfied on less.
Berries
The fiber absorbs digestion, preventing blood sugar spikes despite natural sugars.
Leafy Greens
Nutrient-dense spinach, kale fill you up without many calories.
Grapefruit
Incredibly low cal, shown to help activate fat burning enzymes when eaten daily.
Plain Greek Yogurt
High protein, probiotic boost keeps you fuller longer and aids digestion/immunity.
Maintaining Health and Weight Without Fasting
By thoughtfully adding back healthy complex carbs while keeping calories just over weight loss needs, exercising regularly plus eating fiber and nutrient-rich foods, you can sustain most of intermittent fastings weight loss results long after stopping your regular fasting cycles.
Weigh yourself weekly, measure portions carefully, and make vegetables, fruits and lean proteins the main plate components. This makes keeping off the weight youve lost achievable without requiring ongoing fasting.
FAQs
Should I transition slowly off intermittent fasting to reduce weight regain?
Yes, gradually easing out of frequent fasting and slowly increasing carb amounts when stopping can curtail rapid weight bouncing back. A slow transition allows the body to adjust to more normal eating patterns.
How long before weight comes back after stopping IF?
Most regain 2-10 pounds initially in 1-2 months due to resuming normal habits, usually from water retention and glycogen storage. After that, keeping carbs/calories balanced allows remaining weight stabilization.
Does all weight come back on once you end fasting?
How much weight returns after intermittent fasting ends varies based on your new diet and lifestyle choices. With healthy lower carb eating, still limiting calories and exercising, most can keep off 70-90% of lost pounds.
Will I lose the fasting benefits besides weight if I stop?
For the fat loss and longevity aspects, ongoing fasting is needed. But improvements in blood sugar, focus, anti-aging can continue with healthy eating and exercise habits even after quitting regular fasting cycles.
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.
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