Does Intermittent Fasting Work for Weight Loss? [the TRUTH]

Does Intermittent Fasting work for weight loss is a question that’s asked all the time. If you are looking to lose weight, you will already be aware of the many different ways and methods in which you could try and do this.

For sure, Intermittent Fasting is a popular topic right now, especially when it comes to weight loss, and being healthy. But, with any weight loss strategy having professional help is always best.

This is why we recommend you start with our SHRED CUSTOM MEAL PLAN before you do anything else.

That said, if you are looking to try something for yourself then a safe and healthy approach to weight loss is Intermittent Fasting.

We have previously covered the health benefits and the different types of fasting methods which you could use.

⚡️Click here to read more about the health benefits of Intermittent Fasting.

In this post you are going to learn:

1. How Intermittent Fasting helps you eat less.
2. How Intermittent Fasting helps you keep hold of your lean muscle.
3. How Intermittent Fasting helps your hormonal balance.

Be sure to read the unexpected Pro Tip at the bottom of this post!

How Intermittent Fasting Helps You Eat Less


Quite simply, Intermittent Fasting helps you eat less by restricting the amount of time you actually eat for. While we all know that for the most part, eating less will help you lose weight, the majority of people don’t do this.

A recent scientific study in 2014 looked at the weight loss benefits of Intermittent Fasting. (1)

What they found was quite astonishing.

Participants lost up to 1.65 pounds of fat each week.
Reduced their overall weight by up 8%

The weight loss benefits of Intermittent fasting don’t stop there…..

The same study also found that belly fat decreased by up to 7%! (1)

One of the best parts about Intermittent Fasting is that usually, you don’t need to count calories. This is simply because there isn’t enough time in the day to overeat on food.

How Intermittent Fasting Helps You Keep Hold of Your Lean Muscle

One of the biggest concerns for anyone who wants to restrict their food intake to drop body fat is losing that hard earned muscle mass.

Any severe calorie restriction will end up with fat and muscle loss. This is why it isn’t really advised. (2)

After all, why would you want to lose all that muscle mass!

As it turns out, a recent study found that Intermittent Fasting was better at retaining muscle than a standard calorie restriction diet. (3)

The studies most interesting find was how much muscle mass the standard calorie restriction diet lost, compared to Intermittent Fasting.

Standard Calorie Restriction Diet – 25% muscle mass reduction.
Intermittent Fasting – 10% muscle mass reduction.

The difference between the 2 groups of participants is huge, and something to remember when you see people doing crash diets!

You would think that being able to retain more muscle when Intermittent Fasting is where the benefits end. If you assumed this, you would be wrong……..

A different scientific study reported that participants who ate all their calories in just one meal, not only lost body fat but gained lean muscle mass, too! (4)

How Intermittent Fasting Helps Your Hormonal Balance

We all know that the regulation and balance of your hormones directly affect if you store, or burn fat. This is one of the reasons why simply eating less each day only works up to a point.

That said, there are only so many times you can keep cutting calories when looking to lose that extra body fat.

Until your hormones are working in a way that helps you burn body fat, no amount of exercise and calorie cutting is going to help.

This is where Intermittent Fasting steps in……

Did you know that Intermittent Fasting helps regulate key fat burning hormones? As it turns out, that’s exactly what it does.

When it comes to weight loss, fasting plays a key role in helping regulate two key fat burning hormones. You may have already heard of some of these:

1 – Human Growth Hormone (HGH)
2 – Insulin


Human Growth Hormone (HGH)

Studies have shown that when the body is in a fasted state, the amount of Human Growth Hormone increases. We are not talking about a small increase here, either.

This increase is up to 5 fold compared to individuals who are not in a fasted state. (5)

You may be wondering, why this is important…..

It turns out that Human Growth Hormone is a not only a hormone that boosts muscle gain, but also improves the rate of fat burning! (6)


When you eat food, a hormone called insulin increases.

While the amount of insulin that’s released depends on the types of foods, it is still elevated after eating a meal, or a snack.

This is important, as when the level of insulin increases, the rate of fat burning stops. (7) Fat burning cannot take place at the same time insulin levels are high.

When you fast for an extended period of time, the level of insulin drops. This means your body is more likely to burn body fat to get its energy.

Pro Tip

One of the safest and most effective weight loss strategies is Intermittent Fasting.

But, this last Pro Tip section is something you should remember when you start fasting for yourself.

Did you know that fasting for periods of up to 48 hours can boost your metabolism by up to as much as 14%! Most people are completely unaware of this and believe that you need to eat five to six meals per day, every day, at the same time, to boost metabolism.

Wrapping Up

As you can see, Intermittent Fasting is not only safe and effective when it comes to weight loss, but is a potentially better option for maintaining muscle mass.

If you need help with a safe approach to weight loss using exercise, then we recommend you start with our HIIT MAX plan or our Custom Training Plan.

Both these options will help you reach your weight loss goals faster than if you went for it alone.

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